recipes & meal plans

Good quality food is key to vibrant health!.Many of the recipes I post on my website are recipes that I make for myself and my family on a regular basis. Any “borrowed” recipes are followed with an appropriate link to the author. My approach to healthy eating is to use simple, high-quality, and easily available whole foods to make easy every-day recipes. I recommend using organic, local, and seasonal produce to maximize flavor and nutrient density. Plants are rich in enzymes, vitamins, minerals, and proteins and they support optimal health.

Recipes, which include animal protein are made using organic, grass-fed meat, free of pesticides, herbicides, antibiotics or hormones. Animals raised this way contribute to sustainable agriculture and the health of the soil and of planet earth. Delicious seafood recipes are also made using wild and sustainable seafood to minimize toxins in the body.

“Thirteen for Your GENES!” Breast Cancer (written by M-F. Dedieu, R.H.N.)

Breast cancer is one of many diseases, which surfaces as a result of a “terrain” imbalance and repeated insults to the body. Canadian statistics show that 1 in 8 women are diagnosed with breast cancer, the most common type being estrogen-positive breast cancer. Although this statistic is quite sobering, only 5-10% of breast cancers are related to genetic predisposition. Environmental factors have a lot more to do with turning your cancer genes “on” or “off” than your family history. The good news is that you are in control! Being committed to making changes that support your health can make all the difference! Here are thirteen simple, yet powerful lifestyle actions you can take to minimize your risks of developing breast cancer.

1-      ADOPT A HEALTHY DIET consisting of whole organic foods, low in processed sugar and hydrogenated fats. Focus on increasing plant-based foods to increase nutrient density and fiber content. Focus on Greens, Beans, Onions, Mushrooms, Berries and Seeds and nuts. Don’t forget to hydrate with filtered water and supportive herbal teas. Supplement with Immune Building nutrients such as Vitamins A, C, E, and D as well as minerals such as selenium and Zinc.

 2-      GET GOOD QUALITY SLEEP to support cellular repair and regulate proper cell division and replication. Try to go to sleep by 10:30. Avoid using technology of any type at least 2 hours before bedtime to stimulate melatonin release. Aim for 7-8 hours of good-quality sleep.

 3-      BALANCE YOUR ENERGY by keeping your body’s energy channels clear and open to healing positive energy.  Consider alternative modalities such as acupuncture, chiropractic or reflexology to balance your energy meridians. Practice daily meditation to let go of negative thoughts and emotions and visualize contentment and positive outcomes in your life to turn on “happy genes”. Express your fears, feelings and emotions by writing them in a beautiful journal.

 4-      TAKE CARE OF YOURSELF by focusing on your personal needs and desires as a priority.  Women tend to nurture others prior to tending to their own needs, which can lead to resentment and negativity. Turn on those self-loving feelings to turn on your genetic potential and the rest will fall into place.

 5-      REDUCE STRESS through breath work, mantras or meditation, which can calm down the nervous system and inhibit the release of stress hormones. Walk barefoot in the grass or in nature to ground yourself with Mother Earth’s calming energy.

 6-      ENJOY SOCIAL ACTIVITY with friends and family, which provide joy, laughter and support in times of hardship. Let go of people and activities that do not benefit your emotional health.

 7-      EXERCISE to improve blood and lymphatic circulation. Exercise also helps with better sleep, increased oxygen levels and supports the excretion of excess estrogen and other toxins from the body.

 8-      SUPPORT YOUR LYMPHATIC SYSTEM by engaging in rebounding, walking, running. Try dry brushing your body or a lymphatic massage to stimulate lymphatic circulation, which helps to carry toxins out of your body.

 9-      HEAL YOUR EMOTIONAL WOUNDS, which can act as triggers to disease and are often forgotten in breast cancer prevention.  Address childhood trauma and get the help you need from a therapist.

 10-  REDUCE TOXIC CHEMICALS, which are act as “sneaky estrogen mimickers” and displace milder forms of natural estrogen in breast tissue. Synthetic fibers, cleaning products, air fresheners, scented candles and laundry detergent can be replaced with organic fabrics, essential oils, vinegar/ baking soda cleaning solutions and soy-based candles for example. Open your windows for several minutes a day to replace stagnant air and dry off any mold. Clean out your cosmetic bag containing synthetic products such as phthalates and parabens and replace them with safer alternatives. Visit the Skin-Deep Cosmetics Database at https://www.ewg.org/skindeep/

 11-  REDUCE YOUR EXPOSURE TO HARMFUL RADIATION, which interacts with our nervous system.  Common forms of toxic radiation are cell phones, satellites, towers, Wi Fi, wireless devices, smart meters, microwave ovens, etc. “Use the speakerphone or headsets and shut down your Wi Fi and Blue tooth connections when possible.

 12-  EMBRACE BIOLOGICAL DENSTISTRY:  High levels of toxic bacteria and heavy metals living in the mouth can be linked to poor breast health due to metallo-estrogen compounds. Visit the Holistic Dental Association at https://holisticdental.org/find-a-holistic-dentist/international/ to inquire about biological dentistry to safely address mercury amalgams, cavitation and root canals.  Consider a heavy metal detox through supplementation with chlorella, modified citrus pectin and oil pulling to name a few.

 13-  EARLY DETECTION: Examining your own breasts is the best method of early detection of cancerous masses. Forty three percent of breast cancer tumors are detected by self-examination. Do your research on the pros and cons of mammography and consider other options such as thermography. Consider DNA testing to determine if you are in the small (1%-3%) population of women possessing BRCA gene type 1 or 2.

Sources:  Heal Breast Cancer by Dr. Veronique Desaulniers, CSNN booklet written by Joan Zarbatany, BA, R.H.N. and Audrey McDonough, BA, R.H>N.