Breast Cancer Awareness Month

    Breast Cancer Prevention – Reducing your risk…

    By Jacqueline Gomes, RD, MBA  

    October is Breast Cancer Awareness month; while no food or diet can prevent you from getting breast cancer, research has shown that eating a healthy diet and getting regular exercise can help reduce your chances for getting cancer and many other chronic diseases. Make sure to practice a healthy lifestyle each day.

    Help Reduce Your Risk of Breast Cancer with these tips from the ACS

    • Limit your intake of saturated fats. Eat more healthy fats, like fish, nuts and olive oil
    • Fill up on fiber: Eat plenty of Fruits and vegetables; strive for more than 5 cups per day.
    • Watch your alcohol intake. Limit to no more than one drink per day for women.
    • Eat foods high in omega-3 fatty acids such as fish, walnuts and flaxseed.
    • Avoid trans fats, processed meats, and charred or smoked foods.
    • Keep your body weight in a healthy range for your height and frame.
    • Exercise for at least 30 minutes, five times a week
    • If you are at or above the age of 40, be sure to have a mammogram one time per year and breast self-exam monthly. Prevention is the best medicine!

    A healthy weight also significantly contributes to health status. Seek a Registered Dietitian for a nutrition screening and assessment if you are at risk. For more information on cancer prevention and to learn about raising awareness, contact the American Cancer Society.

    Broccoli Date Crunch Salad with Spicy Chickpeas

    broccoli date crunch salad

    Prep: 60 minutes

    Cook: 10 minutes

    Makes: 6 servings

    Ingredients:

    • 1 cup canned chickpeas, drained and rinsed well
    • 2 tablespoons extra virgin olive oil
    • 1 teaspoon dark chili powder
    • Pinch of salt
    • 1/2 cup tahini
    • 1/4 cup warm water
    • 1 tablespoon honey
    • 2 tablespoons apple cider vinegar
    • Kosher salt
    • 2 heads broccoli (including stems), roughly chopped
    • 1 cup thinly sliced purple cabbage
    • 2 cups pitted Bard Valley Medjool dates, slivered

    Directions

    1. Preheat the oven to 400 degrees F.
    2. Add chickpeas to a bowl and toss with olive oil, chili powder and salt.
    3. Place on a baking sheet lined with parchment paper and bake until toasted, about 10 minutes.
    4. Meanwhile prepare the dressing. In a small bowl whisk tahini, water, honey and vinegar until smooth. Add a pinch of salt, taste and adjust as needed.
    5. To a large bowl, add broccoli and cabbage season with salt and set aside for 30 minutes to soften. Now add the dates and chickpeas to the vegetables. Toss with dressing and enjoy!