Eat MORE to Reduce Your Risk of Disease

Kelli Roberts ~

When asked about disease and health issues, how often do we hear people say “Well, it runs in my family”? Most often, what runs in the family are poor eating habits, more couch sitting than race walking, and a reliance on chemicals to clean our bodies and homes.

According to the National Institute of Health, only 5-10% of cancers are inherited. That means that 90-95% are directly due to lifestyle and environmental factors – such as unhealthy food, lack of exercise and exposure to toxins. Some of these are not under our control, but there is still a lot we can do to put ourselves closer to the side of health, and further away from disease. One of the factors that is most directly under our control is our weight. Research has found that women who are overweight or obese are more likely to be at risk for developing breast cancer, and for recurrence after diagnosis.

The good news is that there are so many ways to add in foods to lose weight. No more staring at a plate, wondering how the little bit of food on it will take care of those hunger pangs. When you follow a plant-based diet and build your meals around fruits and vegetables, it’s easy! Here are some ideas to get started:

  • Instead of a big bowl of cereal with a few berries on top, start with a big colorful fruit salad and a creamy dressing, and top that with some nuts or granola.
  • Pile on the veggies to make your next sandwich. Create a filling sandwich or wrap with arugula or romaine lettuce, tomatoes, red onion, pickles, red bell pepper slices, sprouts, avocado, mustard, hummus, and some baked tofu or broiled tempeh.
  • Instead of juice or dried fruit, enjoy the whole, fresh fruit; the water and fiber will make you feel full with fewer calories.
  • For your next pasta dinner, toss warm pasta with steamed broccoli, chopped tomatoes, shredded kale, olives, pine nuts or walnuts and a spicy tomato or vegan pesto sauce.
  • Blend up a delicious smoothie, filled with nutrients and fiber. Add a little good fat, such as almond butter or avocado, or protein powder to make it extra satisfying.


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  1. helensamia says:

    Try for at least 15 colours for a meal.. Great way for kids to learn variety by building up the colours on their plate…


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