Cyd Notter

Author and Nutrition Educator, Founder of The "Plan A" Diet™

Can Weight Loss Reduce Your Risk of Breast Cancer?

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In light of Breast Cancer Awareness month, I'd like to share some very interesting facts that Dr. Kristi Funk presented on a recent YouTube interview hosted by Chef AJ.

Dr. Funk is a breast cancer surgeon who happens to be extremely energetic and passionate about what she does!

Here are a few things she covered:

  • Red flags for the BRCA gene mutation; when to be tested, and what it means it you have it
  • Being overweight is the highest preventable risk factor. Think of your weight at age 18, and then consider these statistics according to your current weight: Those who gain under 8 pounds stay at normal risk; a weight gain of between 8-14 pounds increases breast cancer risk 25%; a weight gain of 14-29 pounds = a 60% risk increase; over 29 lbs = a 90% increased risk.
  • That's because fat cells contain/lead to increased estrogen levels.
  • BUT, anyone that loses weight can reverse the trend.
  • Which foods are so anti-estrogen that they block cancer? Whole SOY foods, because of the genistein content. She recommends daily consumption (and shares all the soy stats).
  • Ground flax seed are also super cancer fighters, because of their LIGNAN content; lignans are anti-estrogen.
  • Broccoli (raw or lightly steamed) - the sulforaphane is another powerful cancer fighter.
  • Cacao powder - at least 70% cacao - a breast cancer superfood.
  • Alcohol should be reduced or eliminated - even moderate drinking raises cancer risk.

I highly recommend watching the entire video!

She shares the weight gain statistics "not to PANIC anyone, but to incentivize them."

PS: Be sure to check out this FREE training class:

3 Food Mistakes You're Making Which Lead to Painful Joints, Extra Pounds, and Health Problems the Doctors Aren't Solving. 

 

Cholesterol and Breast Cancer – is there a connection?

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Another October has rolled around, and it's time once again for all things PINK.

October is commonly known as “Breast Cancer Awareness Month," a campaign that was founded over 30 years ago as a team effort between the American Cancer Society and a pharmaceutical company, AstraZeneca.

Except for skin cancers, breast cancer is the most common cancer in American women, and their second leading cause of cancer death (only lung cancer kills more women each year).

It's my personal opinion - and one that I express every October - that the campaign's focus of "awareness" is sadly misplaced. Instead of mainly focusing on early detection and subsequent treatment, let's bring more awareness to the area of prevention since breast cancer is largely a lifestyle-related disease.

To do otherwise is like constantly mopping up the water under the sink while neglecting to turn off the faucet.

A woman's lifestyle choices matter more to her health than toxins, environmental chemicals, and genetics...

...which brings us to the question initially posed. Cholesterol and breast cancer - is there a connection?

There absolutely is. Oxidized cholesterol (concentrated in products containing eggs, processed meat, and parmesan cheese) has cancer-fueling estrogenic effects on human breast cancer. Read more about it here.

The good news is that there is MUCH you can do to tremendously reduce your risk of breast cancer. This previous blog post provides more dietary tips that all women should consider.

 

Don’t become so well-adjusted to your culture that you fit into it without even thinking. 

(Romans 12:2, MSG)

 

 

Just in time for grilling! BBQ’d Seitan Ribz (Easy!)

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Oh my, these "ribz" by Susan Voisin at the Fat Free Vegan Kitchen are perfect for summer grilling (or baking in the oven).

Very easy, too!

The main ingredient is Vital Wheat Gluten, which you can buy in the Bob's Red Mill Section at Fresh Thyme, Whole Foods, some Jewel stores, or you can order it online. Health food stores in your area might carry it, too.

Vital Wheat Gluten (also known as "wheat meat" because of its texture) is a versatile meat substitute which can also be used to make such dishes as Holiday Roasts and Italian Sausage.

Note: As explained in the recipe notes, the longer you 'knead' this mixture, the chewier it gets. I only knead mine for about 20 seconds because I prefer a more tender texture.

Serve with corn on the cob and smashed potatoes with Golden Gravy and you're in business!

I'd love to know if you give this recipe a try 🙂

 

Habits – Good or Bad?

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Why do we have a hard time following through with our decision to eat a healthier diet? In my book The “Plan A” Diet, I've listed 12 barriers to change that I’ve observed over the years. One of those barriers is habits. Here’s an excerpt from the book):

Habits become an issue when the dependency on a pattern of unhealthy eating prevents you from being willing to make changes. Grocery store purchases, fast food joints, and foods associated with certain traditions or memories can become so routine they’re hard to give up and you’re unsure how to replace them.

Read the rest of the article here...

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How Diet Affects Depression

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(Updated 5-25-24)

Did you know that the foods you eat every day...                                              

...can greatly influence your mood and behavior?

Yep, we already know that diet greatly affects our mental health, and this article titled "Diet and Depression - Exploring the Connection" from the Forks over Knives website further confirms it.

 

Adobe Stock Free Image

 

Our gut bacteria, inflammation levels, blood flow, brain health, and so much more, can all be negatively affected by consuming fiberless, high fat foods common in the Standard American Diet (SAD). Such foods can also have a profound effect on our risk of depression.

The answer to optimal physical AND mental health:

A low-fat, whole food, plant-based diet comprised of potatoes, yams, beans, rice, corn, squash, legumes, vegetables, fruits, whole grains, nuts, seeds, and lots of good clean water (see food pyramid).

Dr. Joel Fuhrman writes extensively about how mood disorders and depression are strongly linked to nutritional deficiencies and imbalances.

Are inflammatory foods a factor? Can an anti-inflammatory diet help with depression? Absolutely. Watch Dr. Greger's video here. 

In this short video, Dr. McDougall also explains some easy, natural remedies for depression. Please take a look.

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Intelligent people are always eager and ready to learn. (Proverbs 18:15, GNT)

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