I mustache you a question… let’s talk prostate prevention!

movember[Photo Credit: AussieGall]

The famous Movember movement is upon us and I really do love how much awareness this has created for men’s health over the last several years. Based on a little research I did from the Movember official website, they state that prostate cancer is the third leading cause of death in men in Canada, and 1 in 8 men will be diagnosed with prostate cancer in their lifetime. That is a pretty high statistic if you ask me! Too high of a number for us to not do anything about it.

Since it’s prostate cancer awareness month, let’s really dig into prevention. That’s what we aim for right? Disease and illness is not something we need to be faced with, so creating awareness and living as healthy as possible is vital for overall health. I absolutely love and am passionate about holistic medicine because it’s practices are rooted in prevention! How empowering is that? To know you have the power to prevent a potential illness based on your decisions today. I know that is a scary concept for some, but that’s really what holistic nutrition is all about!

So, let’s talk prostate cancer prevention…

There is so much convincing evidence on the role of diet in prostate cancer that Dr. William Fair and colleague from Memorial Sloan-Kettering Cancer Centre went so far to suggest that prostate cancer may be a nutritional disease. Wow! A nutritional disease that can be prevented if we put a bit of effort into what we choose to consume most of the time. Remember, it’s what we do most of the time, not ALL of the time. I too have my days, but it’s important to not beat yourself up over it and simply commit to choosing the healthiest options MOST of the time.

So gentlemen (and loving wives, girlfriends, partners and daughters), here are 8 tips to live a healthy lifestyle and reduce your risk of prostate cancer:

  1. Increase intake of omega-3 fatty acids- wild caught fish, hemp seeds, chia, quality fish oil supplement
  2. Increase intake of isothiocyanates from vegetables in the brassica family – such as broccoli, cauliflower, brussel sprouts, chard
  3. Increase intake of grape seed extract or other sources of proanthocyanidins – grape see extract is a great anti bacterial and strengthens immunity
  4. Increase intake of green tea polyphenols – simple, just drink some green tea!
  5. Introduce more Mediterranean-style foods – such as wild caught fish, fresh fruits and vegetables, quality olive oil, lots of herbs and spices
  6. Increase intake of lycopene rich foods – easy! Enjoy some delicious tomatoes
  7. Eliminate or reduce intake of processed, grilled or broiled meats – unfortunately charred meats can increase cancer risk
  8. Eliminate or reduce intake of dairy products – unless you can get your hands on organic raw sources, go for it. Otherwise, most dairy today is loaded with antibiotics and hormones, so it’s best we avoid it. 

 If you have an important male in your life, share this short blog with them and maybe it will inspire them to practice prevention instead of reaction. I truly believe if we put as much effort, time and resources into prevention as we do with finding a cure, those statistics mentioned earlier would be a heck of a lot lower!

Check out our delicious Prostate Cancer Prevention Tomato Sauce recipe with mushrooms and swiss chard! It’s easy to make and loaded with cancer protective nutrients. 

If you would like more detailed information on prostate cancer and further tips for cancer prevention, check out The Encyclopedia of Natural Medicine by Michael T. Murray N.D and Joseph Pizzorio N.D.


Happy Movember! 

Stephanie xo

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MOVEMBER Recipe! Protect Your Prostate with Antioxidant Rich MushroomTomato Sauce!

Movember is quickly coming to an end! With all the hype around prostate health I thought I would post a super delicious prostate protective tomato sauce! Now…I say hype only because we shouldn’t limit the prevention of prostate health to November. Whether it be breast cancer awareness month or prostate cancer awareness month, we should all be proactive about eating well, exercising and nourishing our bodies DAILY to avoid and prevent all disease.

This delicious immune boosting, antioxidant rich tomato sauce is chalk full of nutrients that protect and support your whole body! Let’s break down the goodness of this delicious recipe…..

TOMATOES – loaded with LYCOPENE, a carotenoid that is present in ‘red’ fruits and vegetables. A high intake of lycopene has been associated with a low risk of prostate cancer. Men with prostate cancer have ben shown to have low levels of this nutrient in their bodies. Lycopene has been shown to lower PSA scores and slow tumor growth. Studies show cooking tomatoes with a little olive oil is best for getting higher levels of lycopene.

GREENS – particularly kale, swiss chard, red chard and all other ‘bitter’ greens, contain the highest amount of VITAMIN C compared to most other greens. Studies show that men with higher dietary intake of vitamin C have greater odds of survival if diagnosed with prostate cancer. Higher blood levels of vitamin C= lower chances of getting cancer in the first place!!

MUSHROOMS – crimini, shiitake, maitake all contain BETA GLUCANS that are natural immune stimulants with anticancer, antiviral and antibacterial benefits. Crimini mushrooms, used in my tomato sauce recipe also contain high amounts of SELENIUM. This amazing antioxidant helps combat oxidative damage to cells and studies show that men with higher levels of selenium have lower chances of getting prostate cancer.

ONIONS & GARLIC – both contain anti inflammatory properties, antibacterial properties and high amounts of antioxidants.

FRESH HERBSRosemary contains substances helpful for stimulating the immune system, increasing circulation, and improving digestion. It also contains anti-inflammatory compounds and has been shown to increase blood flow to the head and brain, improving concentration. Basil is a great source of vitamin A, iron, calcium, and a good source of potassium and vitamin C. All important nutrients to support immunity and overall health.

Prostate Protective Tomato Sauce

1 can diced organic tomatoes
1 onion, chopped
3 cloves garlic, chopped
5-6 crimini mushrooms, sliced
1 bunch rainbow chard and/or kale or swiss chard
1 tsp fresh rosemary, chopped
5-6 fresh basil leaves, chopped
1/2 tsp dried oregano
extra virgin olive oil
chilli flakes
black pepper
sea salt

Sauté onion in 1-2 tablespoons olive oil over medium-low heat. Once onion has slightly softened, add garlic and mushrooms, sauté for 3-4 minutes. Add tomatoes, cooking at low heat. Season with sea salt, pepper and oregano. Cook until most of the liquid (water from tomatoes) has evaporated (about 12-15 minutes). Add in rosemary, chard and top with lid to lightly ‘steam’ and wilt the chard. Remove lid after 4-5 minutes and sprinkle with fresh basil and chilli flakes. Feel free to add any additional herbs/seasonings.

Serve this tomato sauce on top of quinoa pasta or brown rice. This sauce is perfect on top of fresh grilled chicken, fish or grilled tofu and tempeh. Vegetarian or not, you can make this recipe work for you! ENJOY!!

Happy Tuesday!

Health & Abundance,
Samantha 🙂



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