I have so many people ask me about eating red meat – beef. So many have been told that it is bad for them to eat so they stay away from it like the plague. However, I tell my clients to eat read meat, but be particular with your choices. I always suggest for them to eat grass-fed meat. They are nutritious and delicious especially when cooked nice and slow. Crockpots are perfect as well as on stovetops on low heat. No hurry to cook them let them take their time to give you the most for your money.
Grass-fed beef provides many benefits that cannot be found in commercial, grain-fed beef. Compared with commercial beef, grass-fed beef is lower in calories, contains more of the “good” fats and fewer “bad” fats, is richer in antioxidants and doesn’t contain added hormones, antibiotics or other drugs.
Lower in Fat and Calories
Meat from grass-fed cattle is lower in total fat; it can have as little as 1/3 the fat as a similar cut from a grain-fed animal. Grass-fed beef has about the same fat content as skinless chicken thighs, wild venison or elk. And because grass-fed beef is lower in fat, it is also lower in calories. Fat has 9 calories per gram, while protein has only 4 calories per gram. If everything in your diet remained the same but you switched from grain-fed to grass-fed beef, you’d lose about 6 pounds per year.
Abundant Healthy Fats
Grass-fed beef has three times more omega-3 fatty acids than grain-fed beef. Omega-3s are called “good fats” because they play a vital role in every cell and system in your body. Omega-3s help reduce blood pressure, prevent cardiovascular diseases, maintain healthy brain function, prevent and/or slow the growth of many cancers, and prevent arthritis. Grass-fed beef also has fewer saturated fats, which are associated with heart disease, and a better ratio of omega-3 to omega-6 fatty acids.
Higher Levels of Vitamins and Minerals
Grass-fed beef contains 10 times more beta-carotene than corn-fed beef, and studies have shown that beta-carotene is important for stimulating the immune system and maintaining healthy vision, skin and bones.
You’ll receive triple the amount of vitamin E when you eat grass-fed beef. Vitamin E is linked with a lower risk of heart disease and cancer. This powerful antioxidant may also have anti-aging properties. Most Americans are deficient in vitamin E.
Higher levels of the essential minerals calcium, magnesium and potassium, as well as higher levels of B-vitamins thiamine and riboflavin, are also found in grass-fed beef.
Donna McIntosh, MS, CHFS
KALE is a member of the brassica family (broccoli, cabbage, cauliflower, collard greens, Brussels sprouts and radishes) and comes in many different varieties. Colors can range from purple to green and the shape can be curly or smooth. Kale is considered a super food meaning after eaten, you will receive the highest amounts of nutrients, vitamins and minerals that it can possibly offer.
Kale has the highest levels of vitamins of all the cruciferous vegetables. It is high in antioxidants, is anti-inflammatory, antimicrobial, cardio-protective and anti-genotoxic. It has significant levels of vitamin C, vitamin K and is a super source of beta-carotene, lutein, quercetin, kaempferol, I3C, DIM (diindolylmethane) and sulforaphane. Wow, this vegetable is packed with supportive nutrients to protect our breasts!
Breast cancer related effects of eating Kale:
Components of kale have been found to down-regulate hormone receptor expression, promote apoptosis, suppress cell cycle progression and inhibit angiogenesis of human breast cancer cells. Consumption of brassica vegetables has been shown to reduce the estrogen metabolite 16- alpha-hydroxyestrone, which is a breast cancer promoter.
Kale has also been reported to be associated with reduced breast cancer risk in population studies. A Korean study found an association between kale consumption and lower incidence of breast cancer. A large US 2016 prospective study reported that women with high kale intake in early adulthood had a reduced risk of breast cancer in middle age and later years.
Some of my favorite ways to add kale to my family’s meals are:
- Add kale leaves to smoothies (fresh or frozen)
- Use kale to make a beautiful summer salad
- Bake leaves until crisp for a salty chip alternative
- Add kale leaves to soups, stews and pastas
- Sautee in olive oil, ghee or butter with onions and garlic until soft. Season.
Now most of us believe that we have to eat vegetables from the cruciferous family and I strongly suggest that you eat them as often as possible – I know I do. Luckily, when I did my Detox Complete Genomic test, I discovered that I didn’t have any problems in Phase I of the liver detox – meaning that I didn’t have any SNP’s (hiccups) in the genes using and needing the nutrients from Kale and the brassica family. That was good to know, as these nutrients are truly beneficial and needed when preventing and fighting breast cancer. However, if you do have a SNP (hiccup) in these genes, you just couldn’t possibly eat enough of these powerful vegetables to truly protect your breasts. So, you might need to take a specific supplement to help protect you. This is powerful information to have so that you can take the necessary steps to prevent getting the most common type of breast cancer – Estrogen Receptor Positive (ER+).
Store your kale loosely wrapped in the refrigerator. Kale will keep well for about 5-7 days. The longer it is stored, the more bitter the flavor. When ready to use, be sure to rinse the leaves well. Unlike more tender greens, kale does not store better if washed first.
Kale and Grapefruit Salad: Serves 2
¼ cup grapefruit juice
2 T extra-virgin olive oil
¼ tsp. coarse sea salt
¼ tsp. freshly cracked pepper
1 bunch lacinato kale, discard center ribs and stems. Slice thinly
2 T red onion, finely chopped
1 T parsley, finely chopped
- Cut and peel the white pith from the grapefruits. Cut the segments out of the membrane and set aside. Squeeze the membranes into a small bowl and collect any juice drippings. Whisk in the olive oil, and season to taste with salt and pepper.
- Place the kale in a large bowl and drizzle some of the dressing over the top. Massage the dressing into the kale to help soften the kale. Set aside.
- Cut the avocado, take out the pit and remove the peel. Slice the avocado and squeeze the lemon over the avocado to keep it from browning.
- Place the grapefruit segments and avocado slices over the kale. Sprinkle with red onion and parsley.
Grilled summer Kale Tacos: Serves 4
1 bunch of kale
2 tsp. olive oil
Small pinch each of chili powder, Cajun seasoning, cayenne and salt (hot spices to taste)
Juice of 1 lime
8 organic corn tortillas
- Rinse kale and discard center ribs and stems. Slice thinly.
- Toss the kale with olive oil and spices to taste.
- Heat your frying pan to medium and cook the Kale. Remove from heat and place on a platter.
- In a small bowl, mash avocados with the lime juice and a pinch of salt.
- Optional: you can place tortillas on a grill for just a minute to heat through.
- To serve tacos, spread some smashed avocado on each tortilla and then top with the Kale mixture.
- Optional: top each taco with crumbled cheese, fresh cilantro and thinly sliced red onion.
Now go and enjoy eating delicious Kale adding it to many of your recipes! And by doing so, you’ll be protecting your breasts and keeping them healthy. To find out what your genes are saying about preventing you from getting ER+ breast cancer, go to:
www.stopbreastcancernow.com to find out more!
Your partner in breast cancer prevention,
Most of us really don’t even think of eating a radish, but I would strongly suggest that you rethink this tiny giant. It is packed with such goodies that you really shouldn’t pass them by in the grocery store. And they are so pretty. I actually think that they are calling me when I walk into the produce section. Well, not really “calling” me, but they sure do grab my attention with their beautiful ruby red color offset by their lovely green leaves. OK, I admit it . . . I have a love affair with radishes, but it wasn’t always that way. In fact, I do not think that I even ate a radish until I was in my 40’s. I am embarrassed to admit this, but it is the truth. And, it may be true for you as well. But don’t hesitate to put these beautiful and powerful beauties into your grocery basket, as they are effective guardians of your health and your BREASTS!
The radish is a member of the mustard family, but is also a cousin to cabbage, cauliflower, kale and turnips (Brassica). What? No really they are. This vegetable was introduced into Middle Asia from China in prehistoric times (my calendar doesn’t go back that far)! Even before the Egyptian pyramids were built, ancient records (no not an email) in Egypt show that radishes were a common food in that country. An ancient Greek physician wrote an entire book on radishes (I am not sure about the plot). Records from 1548 show that people in England were eating radishes raw with bread or as a meat sauce. And it is believed that dear Columbus brought the radish to America to be discovered here! Radishes were found in Mexico around 1500 and in Haiti in 1565, and were among the first vegetables grown in the colonies in this country. See, aren’t you glad you’re reading this and learning about this tiny vegetable?? So what do these beauties offer our breasts and health??
Benefits: These delectable beauties can be found in several colors (pink, dark grey, purple, two-tone green & white and yellow) and have a delightful crunch when bitten and have a peppery taste when chewed.
Radishes are very high in Vitamin C for their size. In fact ½ cup offers 14% of our daily recommendation. Vitamin C is great for a strong immune system to fight infections and cancer. Vitamin C also helps to rebuild tissues and blood vessels and keeps bones and teeth strong.
Folate, fiber, riboflavin, potassium, magnesium, calcium and manganese are also present.
Fiber also comes into play with indigestible carbohydrates. This keeps your pipes flushed and regular which also aids in a healthy weight. Radishes are also a natural diuretic helping to support kidney function and urinary systems and relieving inflammation. This also helps support healthy blood pressure. They have antibacterial, antifungal and detoxifying properties, which is so amazing for your overall health.
They also contain Phytochemicals and flavonoids, which are potent agents to achieve and maintain your health. And since the radish is related to the Brassica family, it is packed with a dynamic phytochemical called sulforaphane. Sulforaphane is a proven inhibitor of prostate, colon, ovarian, breast and other cancers. Anytime you can support the detoxification process, which radishes do, you are boosting your health with every bite! Scientists have tested the chemo-preventive effectiveness of the mighty radish including the leaves, roots and stems. The root (radish) showed significant cell growth inhibition and actually induced cell death, which supports the promise that radishes are potentially chemo-preventive and apoptosis-inducing capabilities in some cancer cell lines.
How to tell if it is a good radish: A good-quality radish is smaller (the bigger radishes are mushy & hollow) in stature, smooth, firm and crisp with a mild peppery flavor. The condition of the leaves is not always a good indicator of the quality of the radish as the leaves can be mushy and the radish is perfect. Or the opposite, the leaves can look really perfect and the radish may be spongy and strong. Use your fingers to press on the radish and discover if it is spongy or pithy. If so, look for another batch.
How to store your radishes: 1. remove the greens, wash and put in a baggie with a paper towel. Place in refrigerator. They will remain fresh for about a week. 2. keep the root (radish) unwashed in the fridge until you are ready to use them. They will last 1-2 weeks in a sealed container or bag. Again, I store in Tupperware with a paper towel to absorb any moisture. I store the greens in a baggie and I use the greens in salads or on a sandwich, but you have to really wash them as they usually come full of healthy dirt! I have sautéed these as well and they are pretty good and very healthy!
RADISH RECIPE: Roasted Radishes with brown butter (serves 4)
- 2 bunches radishes, green ends trimmed and reserved
- 1 T olive oil
- 2 T butter
- 1 tsp lemon juice
- salt to taste
Preheat the oven to 450 degrees.
Thoroughly rinse the radishes and their green tops. Chop the green part, and set aside. Cut off the bottom of the radishes and discard them.
Slice the radishes vertically in half. Place the sliced radishes in a baking pan, and pour olive oil over the top. Season with salt and mix. Roast for 20 minutes or until radishes are golden brown. Stir occasionally.
Melt butter over medium heat in a small saucepan. Swirl the pan so the butter browns, but doesn’t burn. Once beginning to brown, remove from heat. Drizzle over the roasted radishes and garnish with the chopped radish greens. Squeeze some fresh lemon juice over the radishes. Season with salt to taste.
These are delicious and so breast-health friendly. There are so many ways to protect your breasts with food being the major player. I have identified 7 shields to protect your breasts throughout your lifetime. Come discover more!
So, don’t overlook the mighty radish in your grocery store or local farmer’s markets. Enjoy the peppery crunch and cancer fighting ingredients!!
When I am working with people on their food choices, they always ask me about organic verses inorganic fruits and vegetables. I let them know that “organic” is best, but sometimes we have to watch our budgets. In fact, I don’t know anyone who has an endless budget for food, so make your choices wisely. Even I have to make hard choices sometimes when choosing “healthier” foods. So, here is a list for the Dirty Dozen (fruits & vegetables that are sprayed with lots of pesticides & herbicides).
DIRTY DOZEN: BUY ORGANIC
2. Bell peppers
6. Grapes (imported)
7. Kale/collard greens
11. Red raspberries/strawberries
So, it is best to buy organic from this list. Then there is the Clean 15.
CLEAN FIFTEEN: MAY BUY NON-ORGANIC
3. Sweet corn (non GMO)
6. Sweet peas
14. Sweet potato
15. Honeydew melon
On this list you can shop freely and buy non-organic. This really helps out with your food budget, since organic produce is always more expensive. Save pennies, nickels and dimes wherever you can so you can afford other foods that are healthy such as organic dairy and meats. It is best to buy grass-fed meats, but organic is acceptable. It all depends on your food budget. Now, go out and have fun shopping! Remember, food shopping isn’t simply about filling up your food cart, it’s about making intelligent choices as you’re not shopping for food, but you’re shopping for HEALTH!
Created by: Donna McIntosh, MS, CHFS
BRUSCHETTA PASTA SALAD
- 3 cups gluten free pasta swirls
- 1 pound tomatoes chopped
- 2 green onions chopped
- 1 Tablespoon red onion chopped finely
- 1-2 cloves garlic minced
- 1 bunch basil chopped
- 1 Tablespoon olive oil
- 2-4 cups balsamic vinegar to taste
- 1/3 cup shredded organic Parmesan cheese
- salt & pepper to taste
- In a bowl, combine the tomatoes, onions, garlic, chopped basil, olive oil, balsamic vinegar and Parmesan cheese.
- Let this mixture rest for at least 15 minutes
- Then toss the tomato mixture with the cooked noodles. Season with salt and fresh ground pepper.
- You can serve and enjoy this recipe right away, or let it rest for up to an hour before enjoying!
The latest trend of consuming your morning Cup of Joe is receiving praise from butter lovers and integrative health and fitness guru’s. The concept is simple, but so different than what we Americans have been taught. Most of us should start our day with a heavy dose of FAT versus the typical carb-heavy American breakfast staples of cereal, toast, bagels and donuts. Keep reading for a recipe!
Butter coffee maybe new to America. But, people from the Himalayas, Ethiopia, Nepal, Vietnam and Singapore have been drinking and enjoying the benefits of it for centuries.
This latest American trend begets the question – WHY should we start the day with butter in our coffee? Well, put simply, when the fat-free craze engulfed America in the 1970’s with the Pritikin Diet obsession, the fat was replaced with added sugar for taste (foods without fat don’t have much flavor). Guess what happened next with more sugar . . . obesity and diabetes! Starting your day with “healthy whole grains” such as cereals, breads, even fruit, causes your body to burn SUGAR for energy and can lead to hunger pangs or that mid-morning “crash” (you know – when you go to the vending machine for a carb snack or must have another cup of Joe to make it to lunch)!
On the other hand, starting your day with a healthy amount of “healthy” fat depresses your appetite, especially for those who eat a low-carb diet. This also elevates ketones in the blood, increases energy and provides abundant fuel to the Brain to focus and concentrate on the task at hand. Wow, how wonderful. Your productivity increases whether you’re a CEO of a major corporation or a CEO of a household!
Butter coffee also makes you happy, less hungry with substantial energy throughout the day. So, how does it make you happier? Well, when your blood sugar level crashes, so does your mood! People get short in temper and quicker to depression. The Brain truly prefers to burn FAT as a fuel source as it keeps blood sugar levels steady as she goes. No peaks and valleys which is so typical when we begin the day with a high carb breakfast, then “re-fuel” with more carbs at 10, then again at lunch, and again at 3 pm just to stay awake so our head doesn’t hit the desk! I know, I’ve been there when that 3 pm slump hits and my head feels like a cannon ball! With healthy fats your blood sugar levels stabilize and you’re able to maintain a happy mood and outlook on your day.
So, what should you eat when you get the munchies? How about some protein such as avocadoes, nuts and seeds? NOT the typical candy bar, bag of chips or some other carb snack.
As with anything, Butter Coffee isn’t for everyone. Some people cannot metabolize caffeine due to a gene called CYP1A2. Caffeine gives them the jitters or insomnia. There is also a subset of people who actually due better on a low-fat diet. But, for the majority of people, a low-carb diet and starting the day with a “healthy” FAT such as butter or coconut oil (MCT) could be very helpful in lowering inflammation, addressing auto-immune issues, improving brain function and even losing weight. And, don’t forget about the increase in happiness. Who wouldn’t be happier with less inflammation, increased brain function and losing weight? No one I know!!
So, how does this tie into healthy Breasts? So glad you asked! Some of the causes of breast diseases are due to increased inflammation, blood sugar problems, insulin problems and being overweight. So don’t fall for those low-fat, high-carb ideas. Put a little healthy fat in your coffee and jumpstart your day to feeling happy and healthy!
You can purchase Bullet Proof Coffee, but it is Butter Coffee. Much lighter on your pocket book to just make it at home. Here is a recipe that I use:
- 1-2 cups of organic coffee
- 2 T of unsalted, grass-fed butter (ghee for dairy-free)
- 1-2 T of MCT oil *or coconut oil
Place all ingredients in a blender and blend! You can add cinnamon or turmeric or cloves or whatever suites your fancy!
Start your day with a Healthy Fat in your Cup of Joe. Your body, brain and breasts will thank you!
* MCT is recommended over plain coconut oil as it is utilized easier and faster by your body. Work up to 2T.