Learning How To Cook A Plant Based Cancer Diet Can Save Your Life

Learning How To Cook To Help Prevent Breast Cancer

Vegan Cooking Class Sponsored By Breast Cancer Yoga

The eating habits of modern Americans have been described as, “eating breakfast in their cars, lunch at their desks and chicken from a bucket.” Within the last few decades, Americans are eating out more and more, and cooking fewer meals at home, which are typically healthier. Home-cooked meals tend to contain less saturated fat, cholesterol, and sodium, and more fiber. Therefore, the benefits to preparing healthy food at home may include the prevention of chronic disease. Just because food is prepared at home doesn’t mean it’s healthy, though. Microwaving a frozen pizza isn’t exactly home cooking.

One of the problems is many people no longer know how to cook. For example, one study reported that 25% of the men in the study had absolutely no cooking skills whatsoever. Another study in the UK compared the nutritional content of meals created by television chefs to TV dinners, and both were then compared to the nutritional guidelines published by the World Health Organization. The researchers looked at a hundred of each, and not a single one complied with the nutrition standards. And the TV chef recipes were even less healthy than the TV dinners!

Many people don’t know how to make healthy food taste good. This is not a new problem; an editorial in the Journal of the American Medical Association bemoaned the same issue back in 1913. In the United States, “vegetables are frequently boiled in a way which deprives them of their characteristic odor and their toothsomeness. ‘Villainous and idiotic’ are the only adjectives that can describe our methods of cooking vegetables.”

Researchers in Taiwan recently found that in a group of elderly Taiwanese people, those who cooked their own food were not only healthier, but also lived longer. In a ten year study, highlighted in my video, Cooking to Live Longer, those who cooked most frequently had only 59% of the mortality risk. This took into account the exercise people got grocery shopping, physical function, and chewing ability. So why did they live longer? Those that cooked typically ate a more nutritious diet with a higher consumption of vegetables.

The effect on mortality was much more evident in women than in men. It turns out that “men were, with doubtful justification, more positive about the nutritional value of convenience foods compared with women.” Women who cooked made better food choices in general.

As one author noted in the book Something from the Oven, over the last century:

“we began the long process of turning over to the food industry many of the decisions about what we eat…Today our staggering rates of obesity and diabetes are testimony to the faith we put in corporations to feed us well. But the food industry is a business, not a parent; it doesn’t care what we eat as long as we’re willing to pay for it. Home cooking these days has far more than sentimental value; it’s a survival skill.”

With the onslaught of health information out there, access to simple, healthy recipes has never been easier. While cooking at home requires more effort, energy, and cleaning, the results, health aside, are often more rewarding. Learning to cook is a simple art, and with the right amount of patience and delicious ingredients, it can help us take back control of our own lives.

Check out your local public library for cookbooks—I’ve been amazed at the selection in all of the cities I’ve lived. Or for those for which books are just so 20th century, the online Rouxbe Cooking School holds healthy cooking classes.

More on fast food:

Some other unsavory bits about the food industry:

I think this is the only other mention of celebrity chefs I have:
Paula Deen: diabetes drug spokesperson

Michael Greger M.D.About Michael Greger M.D.Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, testified before Congress, appeared on The Dr. Oz Show and The Colbert Report, and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States.

Fruit Salad with Cashew Cream

By Kelli Roberts

Create a beautiful fruit salad with a variety of colorful in-season fruits: strawberries, blueberries, raspberries, pineapple, mango, orange, grapefruit, peaches, apricots, apples, pears, avocado, dates

Add some nuts and seeds for texture and healthy fats: sunflower seeds, pumpkin seeds, hemp seeds, almonds, pecans, walnuts

Top with a sweet cashew cream: Blend together 1 cup of cashews (soak for 20 minutes if you don’t have a high-speed blender), 1 teaspoon vanilla, 2 tablespoons maple syrup a dash of salt, and ½-1 cup of water to get a thick and creamy consistency.


Eat MORE to Reduce Your Risk of Disease

Kelli Roberts ~ kellisvegankitchen.com

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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