Keep Calm and #Nourish Your Body

Quick, make a decision: drink a can of soda everyday and increase your risk of diabetes, high blood pressure and possibly breast cancer -or- choose water and live a healthier lifestyle? You are the only one who can make that decision, and often it's not as simple and easy as it sounds. This month we our focusing on how to properly #nourish our bodies, and we're taking a deeper look at #superfoods. Join the conversation by posting a photo of your favorite superfood snack and mention our hashtags #NourishWithSuperfoods and #HealthRituals. We can't wait to see what you all recommend. We might even feature your snack recipe in our next blog!

Ok, back to business... what is the big deal with superfoods and nourishing our bodies? Eating healthy is just one step you can personally do to reduce your risk for breast cancer. There is not a certain food that will give you breast cancer or completely prevent you from getting it. But eating superfoods is a great way to nourish your body in a healthy way.

Superfoods (such as beets, green tea, spinach, sweet potatoes, salmon, almonds, apples, bananas, and avocados) are nutrient rich, filled with vitamins, minerals and antioxidants. Antioxidants are the nutrients that are a key source in preventing chronic diseases, breast cancers being one of those diseases. Superfoods are unprocessed or very minimal processed in which the natural nutrients are not modified. Superfoods not only prevent your risk for breast cancer but all those nasty chronic diseases, lower your cholesterol, weight loss and your overall well being.

Unfortunately, canned green beans and frozen fruits do not fall within the superfood category. But the good news is most grocery stores carry common superfoods, so you could swing into your local market and scoop up some of these power-packed foods today! Today is a great time to start thinking about what you are putting in your body and how it affects your health in the long run. Let's take a closer look at a few superfoods and recipes that can start your healthy journey now.


Don’t worry, eating too many blueberries is not going to color your skin blue like Violet Beauregarde from Charlie and The Chocolate Factory. Despite their size, blueberries are high in vitamins and antioxidants. Blueberries are packed with vitamins A, C, E, B complex, magnesium, copper, and ellagic acid which fit in the cancer preventing category. Blueberries are also beneficial to your cardiovascular health and can prevent diabetes and parkinson's disease. And only 81 calories per cup is a bonus too. Frozen yogurt covered blueberries would make a great snack.

Great recipe to try:
Blueberry Yogurt Protein Bites
Author: Kristen Duke

  • 1 cup plain yogurt
  • 2 T honey
  • 1 cup fresh blueberries 
  • ½ cup slivered almonds
Mix honey and yogurt. Stir in blueberries and almonds. Place them in a tray to freeze. Freeze 2 hours for solid results. 18 - 25 frozen protein bites.

Chia Seeds
Chia Seeds are rumored to be one of the healthiest foods on the planet. Chia seeds are little black seeds that come from the plant Salvia Hispanica, which typically grow in South America. Chia seeds were a key survival food for the Aztecs and Mayans back in the day. They contain anti-carcinogenic chemical compounds found only in plant foods called, Lignans. Chia seeds contains almost 800 times more lignans than any other plant food. A study showed that when women ate a teaspoon of chia seeds everyday for a whole year, lowered their risk for breast cancer by 20 to 30 percent. Chia seeds also boost your fiber, protein and can help with weight loss. Chia seeds would be a great addition to any type of smoothie.

Get to know chia seeds with this recipe:
Just Peachy Green Smoothie with Chia Seeds
Author: Organize Yourself Skinny
  • 2 cups frozen peaches
  • 1 medium banana, the more ripe the better
  • 1 tablespoon chia seeds 
  • 2 cups unsweetened coconut milk 
  • 1 cup water, more if needed for consistency 
  • ½ teaspoon pure vanilla extract 
  • 1 teaspoon pure maple syrup 
  • 1 cup or so of kale
Put all ingredients in a blender and blend. Add more water, if needed, till you get the consistency you like.

Kale is a small but mighty plant packed with those nutrients. Kale is high in antioxidants including vitamin C, vitamin B, vitamin A6 which are cancer preventers and benefit your immune system. Other minerals include beta-carotene, kaempferol, quercetin and the long list of beneficial ingredients goes on from there. Eating kale has been shown to reduce the estrogen metabolite, which is a breast cancer promoter, and is highly related to breast cancer risk.

Give kale a chance with this simple, and delicious, recipe:
Oven-Roasted Kale
  • 2 bunches kale
  • 2 tablespoons olive oil
  • 2 large cloves garlic, minced
  • Sea salt and freshly ground black pepper
  • 1 tablespoon toasted sesame seeds


Preheat oven to 375°F. Rinse kale and pat dry thoroughly. Remove and discard thick ribs and roughly chop leaves. Pat leaves dry again. Toss with olive oil, garlic, salt and pepper in a large bowl. Spread on a large rimmed baking sheet. Kale does not need to be in a single layer, as it will shrink in volume as it cooks. Bake for 15 to 20 minutes, stirring every five minutes or so, until leaves are tender, crisp on edges and slightly browned. Sprinkle with sesame seeds before serving.

We hope you take a moment this week to try out these superfoods! The recipes are super simple and guaranteed delicious. Join the conversation by posting a photo of your favorite superfood snack and mention our hashtags #NourishWithSuperfoods and #HealthyRituals. We can't wait to see what you all recommend. We might even feature your snack recipe in our next blog!

If you have more tasty recipes that use blueberries, chia seeds or kale be sure to send them to us (This email address is being protected from spambots. You need JavaScript enabled to view it.); we’d love to try them out!

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