Today I started my morning with my toes in the sand, flicking through the pages of two of my favorite reads from this past year. Let me share them with you. It’s All Good, the Gwenyth Paltrow and Julia Turshen penned health bible that has me drooling every other page and a paperback by Dr Bob Arnot about a very sensitive topic to us all, The Breast Cancer Prevention Diet.

The latter had my sister looking at me a bit weirdly at the beginning of the year when I first read the short and informative book. As a healthy woman in my mid-twenties with a grandmother who passed away from breast and stomach cancer, I found the book a perfect reference on the simple tools of diet and exercise that we can all use for better breast health.

beach22Cruciferous vegetables like broccoli enjoy the limelight, applauded for their effect on oestrogens “the indole-3 carbinol from broccoli halts the growth of breast cancer cells by turning off a key enzyme important for the cells’ growth cycle”.
That’s good news for anyone who enjoys their cabbage, kale, bok choy, brussel sprouts, cauliflower, collards, radish, watercress, turnip, horseradish, savoy cabbage, rutabaga and mustard seed!

With the sun on my back and a little sea breeze drying my wet hair it’s the bigger book of the two that I come back to time and time again for the yummy veggie recipes and the simple quinoa recipe that I’ll never remember by heart. Paltrow collects all your best intentions for your food and mashes them into this book. It’s a book for omnivores, or for vegetarians who cook for omnivores and I can’t say enough good things.

In the spirit of breast cancer prevention… try these cruciferous recipes for yourself via Gwyneths blog, GOOP
Collard Roll Ups with Coconut Curry Kale
Moroccan Beet Greens
Three Bean Salad with Sauteed Chard

Read, Eat + Enjoy!! xx

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I’ve flirted with vegetarianism my entire life, the super-sensitive Cancerian in me will always have too many feelings for cute rabbits and lambs. But regardless of my opinion on meat-eating, it’s agreed more whole vegetables are very good for your body. Along with a close relationship with all vegetables, as a WFPB advocate.. I’ve befriended protein sources sans cute ears and long furry legs, and you can too.

Protein, broken down is made of amino acids that help your body make and repair your lean muscle. You’ll want to eat whole foods with an ensemble of amino acids right after a workout, this will shorten your recovery time and ouch, maybe soreness too.

Quinoa contains all 9 essential amino acids, making it a complete protein. 1 cup of cooked quinoa equals 8 g protein. We don’t know how to say it right but this keen-wah sure can come to my dinner party

Banana Coconut Quinoa Bircher

6g protein per cup, cooked.. this sucker is not even part of the wheat family. So you gluten-free goddesses can have at it! The taste is unusual but not bad, considering this is one of the healthiest seeds you can eat.

Warm Buckwheat Porridge
Buckwheat Cold Noodles

3.  HEMP
Hemp is another stand alone seed since it has the full amino acid profile you need to build muscle. Just 2tbs equals 11g of protein. Add a cup of filtered water to 2tbs and blend into creamy hemp milk. Hemp is an easily digested source of protein thats said to be hypo-allergenic; good for anyone sensitive to soy protein or gluten.

Superfood Hemp Bars
Spirulina Hemp Truffles

Whole raw nuts, nut butters, trail mix, nut milks. Nuts are high in fat so eat them second to the above sources. Protein: 2 tablespoons of almond butter include 4g, 2 tbsp of peanut butter include 8g. Eat Almonds, Brazil Nuts and Cashews together for full amino acid profile. Others include; Sunflower, Pepitas, Watermelon Seeds, Walnuts, Sesame, Macadamia, Pistachio, Macambo, Jungle Peanuts

Warm Fruit Bowl and Cashew Milk
Strawberry Peanut Butter Pancakes
Honey Chai Roasted Almonds

5. SOY
You must aim for non-GMO, Organic soy products that don’t wander too far from traditional Chinese/Japanese uses; Miso, Tofu, Cooked Edamame and dry-roasted Edamame. Personally I avoid store bought soy-milk, anything soy isolate, Tofurkey, TVP, Fake Meat and all products made of GMO Soy. 1/2 cup of Firm tofu equals 10g protein.

Green Powerhouse Salad with Edamame

Black beans, Garbanzo, Kidney Beans, Split Pea, Green Lentils, White Bean
1 cup of canned kidney beans equals 13g of protein, 1 cup of Garbanzo equals 12g protein.

Ethereally Smooth Hummus

about AMINO ACIDS: There are some amino acids your body makes and those your body needs to get from foods. Essential Amino Acids refer to those you need from your foods, since these amino acids are the building blocks of protein in your body.
You may have read that protein-combining is necessary to acquire your full EAA(Essential Amino Acid) profile- however ”modern researchers know that it is virtually impossible to design a calorie-sufficient diet based on unprocessed whole natural plant foods that is deficient in any of the amino acids. (The only possible exception could be a diet based solely on fruit).” Forks over Knives.

This is great news, and means by eating a full day of fruits and vegetables, whole grains, legumes, nuts, seeds, soy and hemp you will always acquire the amino acids your body can’t make.
If you’re transitioning to an entirely vegan/vegetarian diet take it slowly, listen to your body and drink kombucha. Seriously, the fermentation helps you digest plant foods

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We’ve been scouring the net for some interesting takes on everyone’s predictable favourite- the smoothie. This carefully curated list presents the full-spectrum [from fruits & vegetables, to legumes & whole-grains] of Unusual Smoothie Recipes to entertain your tastebuds. You’ll know you’re ready for this list when hemp protein starts to sound boring and almond milk is overused in your daily dialect. (more…)

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potatoYou say Potato I say delicious.
There’s not much more satisfying than a home grilled (or baked) potato. Sweet potatoes are surprisingly healthy, a super-source of Vitamin A [769%RDI]- and for each cup of cooked Sweet Potato (more…)

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SNFOne of our favourite foodie blogs - Steamed Not Fried- has whipped up this delicious green smoothie. If you’re new to liquid meals this is a great recipe to start you on your green journey!
With just two stalks of kale per serving (more…)

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