These Cinnamon Roll Overnight Oats are perfect for a quick, grab-and-go breakfast. Creamy oats soak overnight in non-dairy milk and are flavored with brown sugar, vanilla, and cinnamon for that cozy, cinnamon roll taste.
Why You’ll Love This Recipe
Healthier Indulgence: With cinnamon roll flavors, this recipe offers a satisfying taste without the high sugar and fat content typically found in traditional pastries.
No Cooking Required: The overnight soaking process softens the oats, eliminating the need for cooking and simplifying the morning routine.
Nutrient-Rich Ingredients: Made with old-fashioned rolled oats and unsweetened non-dairy milk, this breakfast provides fiber, calcium, and magnesium, contributing to a balanced diet.
Ingredients
2 ½ cups of unsweetened, non-dairy milk
2 ½ cups of old-fashioned rolled oats
1 ¼ tsp of vanilla extract
½ tsp of salt
6 tsp of light brown sugar
1 ¼ tsp of ground cinnamon
Directions
Mix It All Together
In a large bowl, combine 2 ½ cups of rolled oats with 2 ½ cups of your favorite non-dairy milk. Stir in 6 teaspoons of brown sugar, 1 ¼ teaspoons of vanilla extract, 1 ¼ teaspoons of cinnamon, and ½ teaspoon of salt until everything is well blended.
Portion It Out
Evenly divide the mixture into five 8-ounce jars or containers. This makes it easy to grab a serving each day.
Relax and Let the Magic Happen
Seal the jars with lids and place them in the fridge. Let them sit overnight—or store them for up to 5 days—for a ready-to-eat breakfast whenever you need it.
Recipe of the Week – Burger Bowl with Special Sauce and a Side of Sweet Potato Wedges
Prep: 15 mins Cook: 15 mins Total: 30 mins
No need to wait for ‘burger night’ or firing up the grill to indulge in all the flavors of a classic burger. With a Burger Bowl and Special Sauce, you can satisfy that craving in under 30 minutes. The best part? You can customize it with whatever ingredients you have or prefer.
Why You’ll Love This Recipe
Flavorful and Healthy – Packed with fresh veggies, lean protein, and a delicious homemade special sauce.
Versatile Ingredients – You can adjust the ingredients to suit your preferences or what you have available.
Kid-Friendly – A fun and easy meal the whole family will enjoy.
Ingredients
8 cups of leafy greens (your choice)
1 lb of lean ground beef
Any burger toppings you may want like cheese, onions, pickles, tomatoes, or bacon
1/2 tsp of garlic powder
1/2 tsp of chili powder
2 washed and dried sweet potatoes
1 tbsp of avocado oil
Salt and pepper for finishing touches
1/2 cup of mayonnaise
1/2tsp of onion powder
2 tbsp of no-sugar ketchup
2 tsp Dijon mustard
1 tsp of white vinegar
2 tbsp of diced dill pickles
Directions
Making the Sweet Potato Wedges
Preheat oven to 400 degrees Fahrenheit.
Line a large baking sheet with parchment paper.
Slice the sweet potatoes into 1/2-inch-thick pieces and spread them out evenly on the baking sheet.
In a bowl combine garlic powder, chili powder, and avocado oil.
Pour the mixture over the sweet potatoes and toss until they’re coated evenly.
Bake sweet potatoes for 25-35 minutes (depending on their thickness).
Flip the sweet potatoes halfway through baking time or when the bottom of the potatoes are crispy and brown.
Cooking the Meat
Add the ground beef into a medium pan, over medium heat.
Season with desired amount of salt and pepper.
Break up the ground beef and cook until the pink is gone.
Making the Special Sauce:
In a medium-sized bowl combine the mayonnaise, no-sugar ketchup, diced pickles, Dijon mustard, white vinegar, onion powder, and desired amount of salt and pepper.
Stir until all ingredients are mixed together.
Putting Together the Burger Bowl
Put 2 cups of your leafy greens into each bowl.
Top with ground beef and your desired burger toppings.
Recipe of the Week – Chicken & Spinach Skillet Pasta with Lemon and Parmesan
Prep: 10 mins Cook: 25 mins Total: 35 mins
This chicken pasta is a celebration of bold, fresh flavors. Juicy, golden-seared chicken breast pairs perfectly with tender, sautéed spinach in a bright, garlicky lemon sauce that’s as comforting as it is irresistible. Topped with a bit of Parmesan, this dish is a weeknight game-changer that’s so good that your family will be lining up for seconds. Simple, satisfying, and bursting with flavor—what’s not to love?
Why You’ll Love This Recipe
Comforting and Light: You get all the creamy goodness of pasta with none of the heaviness. The dish is lightened up with spinach and a light lemon sauce, so you can enjoy a comforting meal without feeling weighed down. Plus, the Parmesan adds just the right amount of indulgence without being over-the-top.
One-Skillet Wonder: Who doesn’t love fewer dishes? This recipe is all made in one skillet, so cleanup is a breeze. Plus, the sauce is absorbed by the pasta, so every bite is flavorful and satisfying.
Flavor-Packed: Combining garlicky, lemony sauce, tender seared chicken, and vibrant sautéed spinach creates a harmonious burst of fresh, bold flavors. The zesty lemon balances out the richness of Parmesan, giving every bite the perfect amount of brightness and depth.
Ingredients
1 lb of boneless, skinless chicken breast cut into bite-sized pieces
8 oz of whole-wheat penne pasta (or pasta of your choice)
2 tbsp of extra-virgin olive oil
4 cloves of minced garlic
1 cup of dry white wine
10 cups of chopped fresh spinach
3/4 tsp of salt
1/4 tsp ground pepper
2 tsp of zested lemon
1/4 cup of lemon juice
1/3 cup of cubed unsalted butter
4 tbsp of grated parmesan
Directions
Cook the Pasta:
In a large pot, bring salted water to a boil and cook the pasta until al dente.
Drain, reserving ½ cup of pasta water.
Cook the Chicken:
Heat olive oil in a large skillet over medium heat.
Add the chicken, seasoning with salt and pepper, and cook until golden brown and fully cooked (about 7 minutes).
Remove from the skillet and set aside.
Making the Sauce:
In the same skillet, sauté garlic until fragrant, about 30 seconds.
Pour in the wine and bring it to a simmer for 3-5 minutes, reducing it slightly.
Combine the Pasta and Chicken:
In the same skillet, stir in the lemon zest, lemon juice, and butter.
Add the pasta and chicken back into the skillet.
Toss everything together, adding reserved pasta water if needed to help create a smooth sauce.
Finish with Spinach and Parmesan
Stir in the chopped spinach and cook until wilted (about 5 mins).
Finish by stirring in Parmesan cheese and seasoning to taste.
Serve immediately, topped with more Parmesan if desired.
This week, we’re diving into a recipe that combines the best seasonal flavors: Harvest Chicken Salad! This salad is a crowd-pleaser loaded with textures and tastes that scream comfort and health, perfect for lunch meal prep, a light dinner, or a dish to impress at your next potluck.
Why You’ll Love This Recipe
Nutritious and Satisfying: Packed with lean protein, fresh produce, and healthy fats, this salad is as good for your body as it is for your taste buds.
Bursting with Flavors: A mix of sweet, savory, and nutty ingredients come together to create an unforgettable dish.
Customizable: Swap ingredients to suit your dietary preferences or what you have on hand.
Salad Ingredients
1 cup of small diced red onions
1 peeled medium sweet potato diced into 1-inch pieces
1 lb raw chicken breast, cubed
5 large handfuls fresh spinach
1 diced medium apple
1/3 cup dried cranberries
2 teaspoons avocado oil
1/2 cup chopped, toasted walnuts
1/4 teaspoon black pepper
1/4 teaspoon fine salt
Dressing Ingredients
1 1/2 tablespoon Dijon mustard
3 tablespoons avocado oil
3 tablespoons pure maple syrup
1 teaspoon apple cider vinegar
1/4 cup mayonnaise
1/4 teaspoon fine salt
1/4 teaspoon black pepper
Directions
Vegetables:
Preheat your oven to 375°F (190°C).
Combine the diced sweet potato and red onion on a baking sheet. Drizzle with 1 teaspoon of avocado oil, season with salt and pepper, and toss to ensure an even coating.
Spread the vegetables in a single layer and roast for 15-18 minutes – or until tender and lightly browned.
When finished roasting, remove the baking sheet and let sit for a few minutes.
Cook the Chicken:
While the vegetables are roasting, heat the remaining 1 teaspoon of avocado oil in a skillet over medium-high heat.
Add the cubed chicken to the skillet, cooking for approximately 3-5 minutes on each side or until the internal temperature reaches 165°F (74°C).
Once cooked, remove the chicken from the heat and set aside.
Preparing the Dressing:
In a small bowl or jar, whisk together the mayonnaise, avocado oil, pure maple syrup, Dijon mustard, apple cider vinegar, salt, and black pepper until smooth and well combined. Set aside.
Assembling the Salad:
In a large mixing bowl, combine the fresh spinach, dried cranberries, diced apple, and toasted walnuts.
Add the roasted sweet potatoes, red onion, and cooked chicken to the bowl.
Pour the prepared dressing over the salad ingredients and gently toss everything together until all components are evenly coated with the dressing.
Serve:
Divide the salad among 6 plates or bowls.
Enjoy immediately while the roasted vegetables and chicken are still warm, or refrigerate and serve chilled if preferred.
Start 2021 the Right Way – By Taking Charge of your Health!
Written by Dana Onesti, RD, LD and Kayla Bechtel, RD, LDN, CPT
Do you have the same New Year’s Resolution each year only to lose sight of it come February? With less than 8% of people achieving their resolutions, make a change to avoid type 2 diabetes and ensure you don’t fall in this statistic!1
Enroll in the GemCare Wellness Diabetes Prevention Program (DPP) to make certain this will be the “New Year, New You” that you have always wanted. While many fad diets and promises of a “quick fix” bombard your newsfeed, the DPP classes are built on a lifestyle change program. This free, year-long program – funded by the Ohio Department of Health – focuses on long-term changes and results that will last! During your journey, you will work alongside Registered Dietitians (RDs) who will provide you with the tools and knowledge to succeed. Furthermore, you will have the accountability and support of other like-minded individuals who are working toward similar goals.
Past and current participants of this program have cut their risk of developing type two diabetes by 58%.2 To do this, they lost 5-7% of their body weight and exercised at least 150 minutes of moderate-intensity activity per week. Each class, your dietitians will educate you on a new topic, diving deeper into nutrition and exercise. Some of the classes include topics such as the struggle of lifestyle change, stress management, tactics to stay motivated, food preparation, preventing a relapse, and many more.
For the first 6 months, classes meet on a weekly/biweekly basis. This provides the essential accountability needed for long-term success. For the last 6 months, the group meets monthly to tackle any new challenges and ensure your progress is still going strong. As a virtual program, it could not be easier to join from your home while achieving your goals!
Two years ago my glucose numbers started to creep up, and I was overweight for my body structure. This class class helped me to understand lifestyle changes in both diet and physical activity. Learning to limit carbs and moderately exercising 20 to 30 minutes a day has really changed me. – 2019 DPP Participant
Don’t let another year pass by! Make the commitment to your physical and mental health; let our team help you feel your best while reducing your risk of type 2 diabetes! Click the link below to get started.
November is American Diabetes Month, which is a time to take action together to raise awareness and draw attention to the importance of proper diabetes education. Learn more at www.diabetes.org.
“You don’t realize how bad your body feels until you change something. I feel so much better now and that was worth it.”
When we think about treating diabetes, the first thing that usually comes to mind is insulin injections or staring down a pillbox. But instead of looking into the medicine cabinet, is there a way we can take a glance in our fridge and manage type 2 diabetes? Yes! As the Greek physician, Hippocrates said, “Let food be thy medicine and let medicine be thy food.”
Type 2 diabetes occurs when the body doesn’t respond to insulin. Think of insulin as a key that unlocks the door to let sugar or glucose into your cells. When the key is not working, then the extra glucose floats around in our bloodstream and we get high blood sugar readings.
Why does this happen? Exactly why is unknown, but we do know our genes and lifestyles (including being overweight and/or inactive) influence it. We can’t really mess with our genes. We have to deal with the deck of cards we are dealt, BUT we can control lifestyle choices.
So, the million-dollar question: What is the diet I need to be following to positively affect type 2 diabetes? Is it high fat? Is it low carb? How does the nutrition community feel about keto nowadays?
The answer – and to be honest, you may not like it – isn’t simple and you need to look at what YOUR body says. Doing your research and gathering data is the best way to answer this question. Working on small lifestyle changes can make the body more sensitive to insulin.
Even though it’s the holiday season, there’s no reason to wait to get started. The following strategies can help you start making positive changes NOW:
Watch your carbohydrate intake – there are lots of free apps that can help you track daily intake.
Increase your fiber to at least 25 grams per day – think leafy greens, broccoli, cauliflower, and beans.
Choose less-processed carbohydrates over highly processed carbs – an apple a day keeps the doctor a day, not an apple juice box a day!
When possible replace saturated fats with polyunsaturated fats – think less fat from protein (meat) and more from plants (like avocados).
Watch how a high-fat meal affects blood sugar – high-fat meals may delay the breakdown of food and blood sugar spike, and also increase insulin requirements.
Lower your calorie intake, either through food or increasing movement – this helps the body use the glucose better and tends to lower blood sugars.
Regularly check your blood sugar to make sure it is in range and to identify how your diet and exercise impact the numbers.
But what benefit do you get out of focusing on how to eat? Some numbers are lower on a glucose meter, so what? Our clients tell us every day why making good choices is important! One client was diagnosed with type 2 diabetes and started checking his blood sugar per doctor’s orders. He could not seem to get it below 200 mg/dL, which is a high reading. We focused on making small changes like eating smaller portions, eating out one day less in a week, and giving up bread. He recently told us that his blood sugar no longer goes above 140 mg/dL, a reading well within range! He also said, “You know, you don’t realize how bad your body feels until you change something. I feel so much better now and that was worth it.”
Another client really struggled with adjusting his NPH insulin. Because this is a fixed dose of rapid and background insulin, the client must eat the same amount of carbohydrates at around the same time per day. In the summer this was a hard routine to follow. A lot was going on, this client’s weight had gotten to his highest point, and he was taking around 38 units of insulin twice a day. Sometimes at night, he would go so low that he would have to use glucose tabs. With trial and error and working with his Registered Dietitian, he tested what foods worked for him. He decided on a lower-carbohydrate meal pattern. Each day, he planned for 2 proteins, 2 servings of fruit, 3 servings of veggies, and 2 servings of carbs. Through focusing on this lower-carb, balanced approach for three months, he is down 20 pounds and is only using 18 units of insulin a day!
Lifestyle choices allow us to be in charge of type 2 diabetes. Nutrition is a way to feel better, lower blood sugar levels, lose weight, and possibly reduce medication needs. If you’d like extra help with meal planning or have questions related to type 2 diabetes, feel free to reach out to contact us today to set up a consultation!
If you have not been diagnosed with type 2 diabetes, but have prediabetes or are at risk of prediabetes, check out our virtual Diabetes Prevention Programs. These online programs are sponsored by the Ohio Department of Health and free to participants. Classes start in January, so sign up today: https://www.gemcarewellness.com/programs/diabetes-prevention/
Annually the American Cancer Society sponsors the Great American Smokeout on the third Thursday of November. Join thousands of people who take the first step today toward a healthier and tobacco-free life. Learn more on the ACS website.
Quitting tobacco is one of the most important things you can do to improve your health. Research shows that people who quit smoking can significantly lower their risk of other smoking-related diseases and even reduce their medical expenses (not to mention all the money they save on cigarettes!). The Registered Dietitians at GemCare Wellness have proven success in helping people quit smoking. We’ll help you educate yourself, design your quit plan, build a support system, and implement tactics for when you face challenges.
If you’re interested in working with a GemCare Wellness health coach who can help you make and implement a plan to quit smoking, review our NutraVantage packages. Get started on building a plan by clicking below to download 5 Steps to Quit Smoking:
Not ready to commit to a NutraVantage package? Contact us today to set up a consultation! Whether you’re an individual looking to improve your health or an employer focused on a healthier population, GemCare Wellness has a program to fit your needs!
What does “time-in-range” have to do with diabetes control?
November is American Diabetes Month, and today, Nov. 14, 2020 is World Diabetes Day. This is a time to take action together to raise awareness and draw attention to the importance of proper diabetes education. Learn more at www.diabetes.org and www.worlddiabetesday.org.
Just when we were all getting familiar with our A1C levels, a fairly new buzz-worthy phrase has emerged in relation to diabetes control, and that’s “time-in-range.” What “range” do the experts mean? According to the American Diabetes Association, it’s your target range for blood glucose (BG) levels and is generally 70 to 180 mg/dl. This includes BG readings before meals and after meals.
If you’re not familiar with time-in-range (TIR) now, you will be soon. As the adoption of continuous glucose monitors (CGM) continues to increase, you’ll see more people talking about TIR. The only way to accurately measure TIR is by continuously monitoring your blood glucose with a CGM, which will show you the history of your BG, not just a snapshot in time like a fingerstick measures. This information helps you identify trends and manage your diabetes more confidently.
Now that we know the target range is 70 to 180 mg/dl, the next step is to determine at what percentage of the day should you be within this range. What is a reasonable percentage? Should it be 100% of the time? Should it be 90% of the time?
Ultimately the answer depends on where you’re starting. For example, if you are in the range 50% of the time, then aim 60% of the time. Also, know that your medication regimen may also make achieving a high percent more challenging, and you and your healthcare team may choose a lower TIR goal. Managing diabetes is always individualized, and identifying TIR goals is no different.
And that achieving that TIR goal isn’t your only objective. Let’s say that you have a 90% TIR, which sounds great, right? But if the other 10% of the time your blood sugar is less than 70, you run the risk of hypoglycemic episodes that could be dangerous and should be avoided. Your goal, then, would be to work on avoiding the lows, even if it means that your percent time in range is a little lower, especially at first. Ideally, you want your time below 70 to be no greater than 3%. If you are having BG less than 70 more often than 3% of the time, it is likely time to reduce a medication that can cause lows.
As people with diabetes will know, most doctors judge your degree of blood sugar control on your A1C, which is based on the average blood sugar level over a three-month period. If you are using a CGM, you may wonder which is more important, TIR or A1C?
A1C has a well-known relationship with the risk of complications. Risks for things like kidney issues, eye problems, vascular, and nerve problems increase as the A1C goes up. But the problem with A1C is that it is an average of your blood sugar! You might be averaging very high numbers with very low numbers. These swings in blood sugar are not healthy.
Consider the chart below from DiaTribe. It shows the limitations of only looking at A1C results. As you can see, each graphic shows a different time-in-range, but they all have the same A1C of 7.0% (an average BG of 154mg/dl). Because we want to limit highs and slows, the third graphic with a 100% TIR is optimal.
CGM users are finding that they are empowered when knowing their BG levels immediately. With the advent of the CGM, waiting three months to find out how you’re doing is no longer status quo. At GemCare Wellness, we work with many people who have diabetes and use CGM along with health coaching from us to help manage their condition:
Gloria P. has recently said that she is now aware of the “evil carbs.” The CGM helped her recognize that “all carbs are not created equal” and that certain carbs impacted her blood sugar more than others. Since then, she has tried to limit use of rice, apples, and corn because they act as “bad carbs” for her, even in small portions.
Jason M. found that he could lower his medication use now that he has the CGM. By being aware of the changes in his blood glucose levels, he changed his diet and added exercise when his blood sugar was on the rise. He’s now reduced his medications in half, has better control, and is even saving money with lower medication costs! He reports that “all is good! I am saving money on meds and improving my lifestyle.”
Both of these individuals have successfully improved their time-in-range and now are awaiting that three-month A1C check. Hopefully, that number will make them proud — we’re already proud of them for all the work they’ve done to improve their health.
If you’re interested in working with GemCare Wellness, please contact us today to set up a consultation! Whether you’re an individual looking to improve your health or an employer focused on a healthier population, GemCare Wellness has a program to fit your needs!
Take Charge of Your Health This Holiday Season with GemCare Wellness’ Diabetes Prevention Program
Written by Jenna Adams, MFN, RD, LD & Heather Fowler, RDN, LD
Want to get a jumpstart on your health before the new year sets in? Want to learn how to manage your health during the holidays while still being able to enjoy your favorite seasonal foods? Food is a big part of the holidays, and it can be challenging to stay on track, but GemCare Wellness’ Diabetes Prevention Program (DPP) can help you learn and implement lasting lifestyle changes to improve your health and delay or prevent type 2 diabetes.
Our free-of-charge*, virtual Diabetes Prevention Program is open to anyone who has been diagnosed with prediabetes or who is at risk for developing type 2 diabetes (T2). Losing 5-7% of your body weight and getting at least 150 minutes of physical activity each week can lower your risk for developing type 2 diabetes by 58%, and if you are 60 or older, you can lower your risk by 71%.1
DPP classes provide you with knowledge and tools to navigate not only the holidays but each day successfully. You’ll learn how to incorporate the tools you learn in this program into lifelong, lasting change. Here are a few tips to get you started:
Have a light meal or snack before a holiday event to help control your appetite.
Bring a healthy option, such as a veggie or fruit tray.
Hold a glass of water to stay hydrated and prevent grazing.
Scope out the selections at family meals and prioritize your favorites, forgoing those you could do without.
Select a moderate portion of the dessert that appeals most to you.
Plan for fun family activities indoors or outdoors, such as going for a walk, playing board games, or having a snowball fight.
Topics we will cover throughout the year include how to eat to prevent type 2 diabetes, shop and cook, manage stress, take charge of your thoughts, and stay motivated. With weekly classes in the first sixth months of the program, you’ll find the needed support to help you navigate the holiday season. Join now, end the year strong, and start 2021 one step closer to your health and wellness goals!
*Program free of charge to participants. Funded by the Ohio Department of Health.
Sources:
“About Prediabetes & Type 2 Diabetes.” National Diabetes Prevention Program, Centers for Disease Control and Prevention, Apr. 2019, cdc.gov/diabetes/prevention/about-prediabetes.html.
While food choices cannot prevent a breast cancer diagnosis, a nutritious diet and healthy lifestyle can help reduce risk
by Chelsea Jackle, RD
Did you know that 1 in 8 women in the United States will develop breast cancer during her lifetime? (1) These odds may seem grim, but you should also know that survivorship has increased over the past several decades. (2) Better early detection and treatment are part of this improved outlook, but another important piece to the survivorship puzzle is prevention.
In addition to regular self-breast exams, mammograms, and follow-ups with your doctor to detect cancer early, being aware of lifestyle and nutrition changes that reduce your breast cancer risk is key. While no food or diet can prevent any cancer, eating a nutritious diet and living a healthy lifestyle can give you a better chance of reducing your risk.
There are many different types of cancer, all involving a variety of tissues and areas of the body. These differences impact how the disease behaves and how risk factors will affect it. For example, breast tissue is sensitive to changes in hormone levels (like estrogen), and this is especially true in cancer. Tumor growth is often affected by hormone levels. As most ladies know, your hormone levels change throughout each stage of life (and even within a month). This information on hormones will come in handy later.
Researchers are always studying how our diets, activity levels, and lifestyles affect cancer risk and survivorship. One of the largest ongoing projects on this topic is the Continuous Update Project (also known as CUP) from the World Cancer Research Fund. After analyzing many studies and looking for the strongest evidence available, the experts involved in this project identified a list of key factors that can impact your overall cancer risk. (2)
Foods to Include to Reduce Cancer Risk
Fruits and Vegetables
We’ve all heard that we should be eating more fruits and vegetables, but it may help to understand why experts emphasize the recommendation, especially when it comes to cancer risk.
Eating non-starchy vegetables can decrease the risk of a specific kind of breast cancer called ER- (or estrogen-receptor-negative). (2) Non-starchy vegetables include broccoli, cauliflower, cabbage, tomatoes, asparagus, green beans, brussels sprouts, leafy greens, onions, and so many more!
Fruits, vegetables, and other plant foods like whole grains and beans contain special compounds called phytochemicals. These compounds have some long, fancy-sounding names (glucosinolates, isoflavones, and polyphenols… oh my!), but what you really need to know is that different foods have different amounts of phytochemicals, and they all play different roles, which makes it important to mix up the plant foods you eat. When you eat a variety of foods you get a variety of cancer-fighting phytochemicals.
According to the CUP research, an important family of phytochemical for reducing your breast cancer risk is the carotenoids. (2) If you’re thinking to yourself, “that word kind of reminds me of carrots,” you’re right! Carotenoids are found in carrots, but they are also found in other fruits and vegetables like cooked tomatoes, broccoli, leafy greens, winter squash, sweet potatoes, watermelon, apricots, oranges, and cantaloupe.
Soy Foods
Soy always seems to stir up controversy. Does it help? Does it hurt? According to the CUP project, breast cancer survivors who ate soy foods saw better survival rates!
The controversy around soy has to do with phytochemicals in soy called isoflavones, which are plant forms of the hormone estrogen. (See, I told you hormones were going to come up again!) Since high estrogen levels in the body have been linked to a higher risk of breast cancer, some believe that the plant estrogen in soy is harmful. Some of this belief also comes from studies where rats were given very high doses of isoflavones and saw increased cancer rates.
However, the isoflavone levels we get from real food are much smaller than this, and humans are not the same as rats! Current evidence in humans has not shown a link between soy foods and breast cancer risk. (3) Generally, 1-3 servings from whole food sources like tofu, edamame, miso, tempeh, and soy milk is recommended.
Calcium-Rich Foods
The CUP project concluded that diets rich in calcium decrease breast cancer risk. (2) High-calcium foods include dairy products like milk, yogurt, and cheese, as well as fortified non-dairy alternatives. This research project also found that dairy intake can reduce the risk of pre-menopausal breast cancer. (2)
Other Lifestyle Modifications to Consider
Limit or Abstain from Alcohol
Consuming alcohol increases breast cancer risk as well as the risk for other cancers (colorectal, stomach, liver). The risk increases the more someone drinks. (2)
Maintain a Healthy Weight
Being in the overweight or obese categories for Body Mass Index (BMI, which can be used to screen for health problems, but in itself is not diagnostic of an individual’s health) decreases the risk of pre-menopausal breast cancer, but being in these weight categories during adulthood can increase the risk of post-menopausal breast cancer. Weight gain that happens in adulthood can also be a risk factor. (2) The key here is maintaining a healthy weight long-term.
Include Physical Activity
Evidence strongly suggests that vigorousphysical activity (any activity that elevates your heart rate to 70–80% of your maximum heartrate) can decrease your risk of breast cancer, but any amount of physical activity can be helpful and may also reduce your cancer risk. (2, 4)
Key Takeaways
Eat non-starchy vegetables and a variety of plant-based foods
Include fruit and vegetables that contain carotenoids
Include calcium-rich foods like dairy or dairy-alternatives
Limit or exclude alcoholic beverages
Maintain a healthy weight
Stay active and include vigorous physical activity if possible
Following the World Cancer Research Fund guidelines has been shown to lower the risk of developing many cancers, including breast cancer. (5) Knowing these guidelines is one thing, but implementing them can be a challenge. Our team of registered dietitians is here to help you make lasting lifestyle changes to improve your health. Book a consultation today: https://www.gemcarewellness.com/nutravantage-request-a-call/
