Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com

Proactive Breast Health Diet Proactive Choices Organic Green Tea Ground flaxseeds Filtered water Water with lemon juice Onions Garlic Green smoothie Beans /Legumes Turmeric Raw Cabbage Tomato Sauce or juice ( Eden Organics) Raw Broccoli Mushrooms: Shitake, Crimini, Oyster, Portobello Brussels’ Sprouts, Kale, Bok Choy, Arugula, Watercress, Cauliflower Fresh or dried Rosemary Vegetarian Organic Soy

# Servings 3 cups 2 tbsp 3 litres 1 glass ¼ cup 2 cloves 250 ml ½ cup 2 tsp 1 cup ½ cup 1 cup ½ cup (10 grams) 1 cup

Tofu Edamame  Tempeh  Unsweetened Soy Milk  Miso  Soy Nuts  Bragg’s Soy Sauce Nuts and Seeds

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Hazelnuts

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Walnut or pecan halves

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Peanuts or organic peanut butter

2X/week 2-3X/week 3-7X/week 0-7X/week

See serving list below ½ cup ½ cup ½ cup 1 cup 2 tbsp 2 tbsp 1-2 tsp

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Almonds, raw

3X/week 2-5X

2 tbsp

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Frequency Daily Daily Daily Daily 6X/week 6X/week 3-7X/week 5-7X/week 5X/week 3X/week 5X/week

1 serving/day 10-12 whole nuts 10-12 whole nuts 7-8 o

18 nuts or 2 tbsp 1

Organic

M T W T F S S

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com Proactive Choices  

Raw sunflower, pumpkin, sesame seed, hemp, chia Any nut butter

Vegetables

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Grains

Servings

Frequency

2 tbsp o

1 tbsp. made from above nuts Each serving is ½ cup

6-9 servings daily including veggies from above

Sweet Potato Sprouts: broccoli, mung, red clover, alfalfa Zucchini Artichokes Asparagus Bamboo shoots Bean sprouts Bell or other peppers Celery Chives Leeks Cucumber Eggplant Green Beans Escarole Swiss chard Kale Collard greens Spinach Dandelion, mustard, or beet greens Lettuce: romaine red and green leaf, endive, radicchio Okra Radishes Snow peas Yellow, summer, or spaghetti squash 1 serving

Daily

2

Organic M T W T F S S

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com Proactive Choices                 

Quinoa Amaranth Teff Basmati or other brown rice Wild rice Barley Buckwheat Millet Whole oats cooked oatmeal 100% spelt, or kamut pasta Brown rice pasta Whole grain rye crackers Bread: 100% spelt, Ezekiel or 100% whole rye Whole grain tortilla or pita Brown rice tortilla Gluten free bread Corn tortilla (Food for Life brand)

Servings

½ 1 slice 1 slice 1 piece

Fruit Apricots Berries: blackberries & blueberries  Banana  Raspberries & strawberries  Cantaloupe  Cherries  Fresh figs  Grapes  Mango  Nectarines  Orange  Peaches  Pear  Plums  Tangerines  Watermelon Herbs and Spices  

o o

Frequency

½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup ½ cup 3 pieces 1 slice

2-3 servings daily 3 medium 1 cup ½ 1.5 cups ½ 15 2 15 ¼ small 2 small 1 large 2 small 1 medium 2 small 2 small 2 cups 2 tsp

1X/day 3

Organic M T W T F S S

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com Proactive Choices                 

Oils    

Servings

Frequency

1 tsp

4 tsp/day

½ cup

Daily

Sage Mint Oregano Thyme Rosemary Turmeric Curry Cinnamon Anise Cardamom Coriander Dill Basil Pepper Cumin Clove Parsley

Extra Virgin Olive oil (low heat) Grape seed Oil Flax seed oil (do not heat) Hemp Oil (do not heat)

Beans Chickpeas Black beans  Cannellini  Lima  Lentils  Split peas  Adzuki  Mung  Navy Beans Sweets Treats and Cheats  

1X/week

4

Organic M T W T F S S

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com

Fibre Sources: 45 grams/day Grams 15g 10g

5g 2g

1g

Food Item 1 cup of kidney beans ½ cup oat bran 1 cup split peas 1 ¼ cup lentils ¾ cup navy beans ¼ cup ground flaxseeds ¼ cup cooked dry beans ½ cup high fibre cereal 1 serving of fruit or vegetables 1 serving of whole grain 1 cup oatmeal 1 slice whole grain bread ½ cup whole grain pasta 1 slice rye crisp cracker ½ cup cooked brown rice 10 almonds 20 hazelnuts 1 tbsp of raw seeds

Record your intake

If you can buy ORGANIC produce choose the following as they are the most contaminated by pestcides: 9. Cherries 1. Celery 10. Kale 2. Peaches 11. Potatoes 3. Strawberries 12. Imported Grapes 4. Apples 13. Lettuce 5. Blueberries (domestic) 14. Blueberries (imported) 6. Nectarine 15. Carrots 7. Bell Peppers 8. Spinach Least Sprayed Produce includes: (these are listed from least to most sprayed) 7. Asparagus 1. Onions 8. Kiwi Fruit (Subtropical and Tropical) 2. Avocado 9. Cabbage 3. Sweet Corn (Frozen) 10. Eggplant 4. Pineapples 11. Cantaloupe (Domestic) 5. Mango (Subtropical and Tropical) 12. Watermelon 6. Sweet Peas (Frozen) 5

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com 13. Grapefruit 14. Sweet Potatoes 15. Honeydew Melon 16. Plums (Domestic) 17. Cranberries 18. Winter Squash 19. Broccoli 20. Bananas 21. Tomatoes 22. Cauliflower 23. Cucumbers (Domestic)

24. Cantaloupe (Imported) 25. Grapes (Domestic) 26. Oranges 27. Red Raspberries 28. Hot Peppers 29. Green Beans (Imported) 30. Cucumbers (Imported) 31. Summer Squash 32. Plums (Imported) 33. Pears 34. Green Beans (Domestic)

If you are going to eat beef then choose: Organic Grass Fed Beef and wild game because it has beneficial Omega 3’s and are is treated with antibiotics. If you can’t get organic, search for grass fed. Grain (corn) fed beef has a lot of Arachadonic acid which puts the body into an inflammatory state. The antibiotics given to animals could create abnormal gut flora in the consumer. If you are going to eat fish then choose: Low mercury fish which includes: Clam, Ocean perch, Alaskan salmon, tilapia, flounder, sole, catfish, sardines, herring, and anchovies. The following are high-mercury fish: shark, swordfish, king mackerel, tuna, orange roughy, marlin, Chilean bass, lobster, halibut, and snapper. Do not eat Farmed or Atlantic salmon. Never eat fish from the Great Lakes. They contain many known carcinogens. The importance of water Low water consumption associated with increased risk of breast cancer. It is important for healthy cell function. Recommended intake is ½ of your body weight in ounces. For example, a 160 lb woman needs 80 ounces of water daily. Filtered or purified is best, followed by spring then tap. Never drink distilled. Tap water has fluoride, chlorine and other chemicals and heavy metals.

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Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com It is best to drink from glass, then hard plastic, then soft plastic. Drinking sodas out of plastic bottles is one of the leading causes of estrogen dominance. Which are the plastics to avoid? In a nutshell: #3, 6, and 7. #3 Vinyl or PVC: Found in most commercial cling wrap, bottles used for olive and cooking oil, some water bottles. The risks are suspected endocrine disrupters and carcinogens. #6 PS (Polystyrene): Found in disposable plastic cups and bowls, most opaque plastic cutlery. The risks are carcinogens and suspected hormone disrupters. #7 “Other” (Usually PC – Polycarbonate): Found in most clear plastic baby bottles, 5-gallon water jugs, clear plastic sippy cups, some clear plastic cutlery, and Nalgene drink bottles. These may contain BPA, which is known to be an endocrine disrupter.

Proactive Breast Health: One day at a time Between 6am and 8am: Try to wake within one hour of the same time every day. Wake without a loud alarm clock to decrease cortisol. Open your blinds/curtains right away to increase serotonin, decrease melatonin and boost energy. Start your day by drinking 1 glass of room temperature water with 1 tsp of organic lemon juice or fresh lemon to activate detoxification and promote a healthy bowel movement. Always have breakfast before any strength training exercise. If you aren’t working out first thing in the morning try to get outside for 15 minutes in the natural sunlight to raise serotonin. Within 1 hour of waking, eat a breakfast that contains protein, carbohydrates and fats, preferably a smoothie that contains all three macronutrients. This will help to boost metabolism by burning fat and decrease cortisol. If you drink coffee, consume organic only. With breakfast take your morning supplements. Listen to music, books on tape or whatever you enjoy listening to on your way to work to reduce the stress of driving or commuting. This will lower cortisol and increase serotonin. 9am At work or school try as much as possible to minimize your exposure to harsh fluorescent lighting. Consider earplugs or headphones if you work in a noisy or open office environment as this will help reduce cortisol. Fill your glass with water and drink green tea to boost metabolism. 11am-1pm 7

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com Enjoy a lunch that contains protein, carbohydrates and healthy fat. Make sure ½ of your lunch is vegetables while ¼ is carbohydrate and ¼ is protein. Make time for at least a short, quiet break. If you did not get outside in the morning do so at lunch time. 3pm-after work Grab a snack that contains protein, carbohydrates and healthy fats. Good options are Lara bars, Kind bars, Luna bars (contains soy), Simply bars (contains soy), fruit and raw nuts, or hummus and veggies. Workout if you did not in the morning to reduce cortisol and insulin and to increase serotonin and dopamine. Within 45 minutes of finishing your workout, have a snack with protein and carbohydrates or have your dinner. Minimal fat is recommended after a workout. 6pm-7pm Have dinner that includes protein, veggies healthy fat (limit this if you just worked out). Your dinner should be similar to the size of your lunch. With dinner take your supplements 8pm-10pm Dim the lights in your house until bedtime to increase serotonin and melatonin while decreasing cortisol. If you drink alcohol, do not consume it after 9pm as it can interfere with sleep by increasing insulin and cortisol and decreasing melatonin. Have a hot bath or shower in the evening to prepare you for sleep. Take the last 10-2o minutes before bed to meditate, do breath work, record what you are grateful for, plan your next day or pray. 11pm Try to get to bed by 11pm and sleep in COMPLETE darkness so your hormones can stabilize.

Proactive Breast Health Recipes Power Food Broccoli Salad Dressing 6 Tbsp apple cider vinegar 2Tbsp Dijon mustard 2Tbsp spoons agave syrup 1 Tbsp olive oil 1/2 tsp fresh ginger Salt to taste Fresh pepper to taste (don’t skip) Salad 1 bunch fresh broccoli, mostly crown, some stem (sorry, no frozen broccoli) 1 apple, cored and chopped 8

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com 1/2 a sweet or red onion, diced very small (or 1/2 cup chopped green onion) * Additions or substitutions – toasted nuts, dried apricot, grapes, fresh blueberries, and banana chunks (add bananas just before serving)  Whisk dressing ingredients in a large bowl. Peel any broccoli stems, then cut stems and crown into small bites. Drop into dressing as prepped, stirring to combine with each addition. Stir in apple, onion and other additions. Transfer to a serving dish.

Marinated Kale 1 large bunch of kale, stems removed 4 Tbsp fresh lemon juice 1 red pepper, diced 1 yellow pepper, diced 1 small clove garlic, mashed, optional ½ tsp Celtic sea salt, optional (speeds up the marinating process) Celery powder, kelp or dulse to taste 1-2 Tbsp extra virgin olive oil (optional)  Stack leaves and slice crosswise into thin strips. Place in a bowl along with the lemon juice and seasonings. Massage well with your hands, working the dressing into the greens. Add the red and yellow pepper and toss. Marinate for 3-24 hours in the refrigerator. Before serving, drizzle with extra virgin olive oil. Marinated Kale will keep for three days. Enjoy as a salad or side dish. Note: you may substitute other greens like collards, Swiss chard, spinach etc. The tougher the greens the longer they need to marinate

Mushroom Gravy 2 cups quartered shitake, crimini and portobello mushrooms 1 Tbsp. shallots, minced ¼ cup almond butter ½ tsp. Celtic sea salt ½ cup water  In a high-speed blender or vita mix, combine the quartered mushrooms, shallots, almond butter, Celtic sea salt and water. Blend until. Warm at 105°F or low heat for 30 minutes. Serve in a warm gravy boat.

Garlic and Herb Brazil Nut “Cheese” 1 1/3 cups raw Brazil nuts 1/4 cup lemon juice 4 Tbsp olive oil, divided 2 cloves garlic, peeled 1 tsp salt 2 Tbsp chopped fresh parsley 2 Tbsp chopped fresh cilantro 1 Tbsp chopped fresh oregano ½ Tbsp Jalapeno, minced (optional) 1/2 tsp ground black pepper

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Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com  Place nuts in bowl, and cover with water. Refrigerate 6 hours, or overnight. Drain water from nuts, and place in bowl of food processor with lemon juice, 3 Tbs. oil, garlic, salt and 1/4 cup water. Blend 8 minutes, until smooth and creamy. Line 1-qt. bowl with clean kitchen towel, and spoon mixture in center of towel. Bring corners and sides of towel together, and twist around mixture, forming into large and grapefruit-size ball. Squeeze to extract excess liquid. Combine parsley, rosemary, thyme and pepper in bowl. Carefully unwrap cheese ball, and coat with herbs. Place on prepared baking sheet, and bake 30 minutes, or until ball begins to crack. Transfer to platter, and drizzle with remaining oil. Serve warm or at room temperature with crackers and fresh vegetables.

Immune Boosting Soup 3 cups chopped onions 6 cloves of garlic 2 tsp extra virgin olive oil 1 tsp turmeric 1 tsp ground coriander 1Tbsp grated fresh ginger root 1 cup dried yellow split peas 7 cups water 2 cups peeled and cubed sweet potatoes 1 cup peeled, cored, cubed pears (or apples) 1 tsp ground cinnamon 1 tsp chilli powder ½ cup Eden organics canned, diced tomatoes 2 Tbsp fresh lime juice 1 Tbsp Bragg’s soy sauce ½ cup minced cilantro  In a soup pot, sauté the onions in the oil for about 8 minutes, until golden, stirring frequently. Add the cumin, turmeric, coriander, ginger and garlic and cook for another minute. Add the split peas, water, sweet potatoes, pears (or apples), cinnamon and chilli powder, cover and bring to a boil. Lower the heat and simmer for 40 minutes, or until the split peas are tender. In a bowl, combine the tomatoes, lime juice, and Bragg soy sauce. When the split peas are cooked, add the tomato mixture. Puree the soup in a blender, working in small batches and using more water if necessary. Return the soup to the pot and gently reheat. Add cilantro as a garnish when serving.

Ginger Pear Smoothie (fights inflammation) 1 banana 1 pear, cored 1 Tbsp of ground flaxseeds 1 Tbsp of hemp seeds or hemp protein powder 1 Tbsp of grated ginger 2 cups of cold water or almond milk  Blend and drink!

Sweet Green Smoothie 6 leaves of romaine lettuce 2 dried dates (soaked) 10

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com 1 mango, diced 1 Tbsp of ground flaxseeds 1 Tbsp of hemp seeds or hemp protein powder ½ Tbsp of grated fresh ginger 2 cups of cold water or almond milk  Blend and drink!

No bean hummus 1 cup of sunflower seeds, soaked 1 hour 2 cups zucchini, peeled and chopped 2 cloves garlic ½ cup tahini ¼ cup fresh lime or lemon juice 1/3 cup water ¼ cup extra virgin olive oil 2 tsp sea salt or Herbamare  Mix in food processor or blender to create creamy dip. You can eat this with raw veggies

Raw Spinach Soup 1 avocado 1 cup water 2 cucumbers, chopped 1 cup fresh, raw spinach 2 green onions, chopped 1 clove garlic, chopped 1/3 red bell pepper, chopped 1 tsp sea salt (adjust to taste) 1 Tbsp fresh lime juice (adjust to taste) ¼ tsp curry (optional, adjust to taste)  Blend ½ cup of water and the avocado in a blender. Add the rest of the ingredients one at a time, blending to desired thickness and thinning with remaining water if desired. Serve soup cold or warm. To warm gently and carefully heat on stovetop over low heat. Warm the soup only until you can hold your finger in it without having to pull it out (not over 118 degrees F - to preserve the full enzymes of the raw vegetables).

Besto Pesto 4 cloves garlic 1/3 cup Brazil nuts 1/3 cup sunflower seeds 1/3 cup pumpkin seeds 1 cup packed fresh cilantro 1 cup packed fresh basil 2/3 cup extra virgin oil olive 4 Tbsp lemon juice 2 tsp dulse powder Bragg' liquid amino acids 11

Healthy Eating for Health Living Natasha Zajmalowski ND www.proactive-healthcare.com www.proactivebreasthealth.com  Process the cilantro, basil and oil in a blender until the cilantro is chopped. Add the garlic, nuts and seeds, dulse and lemon juice and mix until the mixture is finely blended into a paste. Add a squirt of Bragg' to taste and blend again. Store in dark glass jars if possible. This freezes well. It is great on veggies, pasta, or with rice.

Harvest Coleslaw 2 heaping cups savoy cabbage- ideally, shredded thin 1 tart or sweet apple, peeled, julienned 1 carrot, julienned Half a small red onion, sliced thin 1/4 cup raw sunflower seeds 3-4 Tbsp extra virgin olive oil, as needed 1 Tbsp apple cider vinegar, to taste 1-2 tsp organic raw agave nectar, to taste 1/2 tsp dill ½ tsp of grated ginger A small pinch of cumin Sea salt and fresh ground pepper, to taste  Toss the shredded cabbage, apple, carrot, red onion and sunflower seeds into a large bowl and stir to mix. Drizzle with the olive oil- enough to coat, but don't drown it. Sprinkle with vinegar, agave nectar, ginger, dill, cumin, sea salt and pepper, to taste. Toss to coat. Taste test- adjust the seasoning.

Notes

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