October is Breast Cancer Awareness Month

 

October is breast cancer awareness month. Here are some statistics to raise awareness as well as support for the breast cancer community.

• Breast cancer is the most common cancer in women worldwide, accounting for 12% of all new cancer cases 
• It accounts for about 30% (1 in 3) of all new female cancers each year
• The lifetime risk of developing breast cancer is around 13% for women
• The 5-year survival rate for women with localized breast cancer is about 99%

Research is constantly being put out to see if a healthy diet can help prevent cancer. While there is no definitive answer, we do know that a nutritious diet can reduce the risk of many chronic diseases including diabetes, high blood pressure and heart disease, and improves our quality of life. Certain elements to developing cancer remain out of our control, but having a healthy nutritious diet is something we can do within our control. 

The goal of a healthy diet is not to look for "anti cancer" foods, but to provide a diet that is healthy to fuel our bodies and improve overall health

Some guidelines to follow to make sure you are getting a healthy diet

• Choosing a plant-based diet consisting of fruits, vegetables, legumes, nuts and seeds, whole grains and other plant proteins 
• Dairy, eggs, fish and other seafoods are ok in the diet but within moderation
• Limiting or avoiding alcohol (studies have consistently shown an increase risk for breast cancer with alcohol intake 

Here is a great recipe that is plant based and contains a well balance of nutrients 

Creamy Tomato Pasta 

Ingredients:

• 12 oz rigatoni pasta
• 2 tbsp olive oil
• 1 shallot, large, or 1/2 red onion – finely chopped
• 6 cloves garlic, minced
• 3 cups cherry tomatoes
• 1 tsp dried oregano
• 2 tbsp tomato paste
• 1/2 cup cashews, soaked in 3/4 cup of hot water for 15 minutes
• 3/4 cup water
•  salt and pepper, to taste
• 1/2 cup basil leaves, fresh, chopped

Instructions 

1. Bring a large pot of salted water to a boil and cook the pasta according to package directions. 
2. While it cooks, heat the olive oil in a large skillet over medium heat. Add the shallot and saute for 2 to 3 minutes until softened. Stir in the garlic and cook for 1 minute, then add the cherry tomatoes, dried oregano, and a pinch of salt. Saute until the tomatoes are blistered and beginning to break down, about 6 to 8 minutes. Stir in the tomato paste and cook for another minute.
3. Meanwhile, blend the soaked cashews with the 3/4 cup water and a pinch of salt until completely smooth and creamy. Pour the cashew cream into the skillet with the tomatoes and stir until the sauce is rich and velvety. 
4. Taste and adjust seasoning with salt and pepper as needed. Add the drained pasta and toss to coat. Stir in the chopped basil just before serving. Finish with vegan parmesan, as desired. 

JR

References: 

• https://plantyou.com/creamy-tomato-pasta/
• https://www.cancer.org/cancer/types/breast-cancer/about/how-common-is-breast-cancer.html#:~:text=States%20in%202025.-,How%20common%20is%20breast%20cancer?,she%20will%20develop%20breast%20cancer.
• https://www.ucsfhealth.org/education/nutrition-and-breast-cancer