January 2014: Have a wonderful new year!
Issue #1

Welcome to 2014! We start this year with our first monthly Mammalive newsletter to support you in living the Healthy Breast lifestyle. Each month we'll examine one module of the Healthy Breast Foundations Program. We invite your participation, stories, recipes, community events and feedback! Please share what you learn, pass the newsletter along, and encourage women everywhere to join a global initiative in breast health and cancer prevention.  

Sat Dharam Kaur ND, creator of the Healthy Breast Program and 
Julie Groulx RMT, Healthy Breast Program co-ordinator
Top Eleven Breast Health Tips!

Implement at least one of these breast health tips this month, adding another as you are ready. Start with taking at least 2000 IU of vitamin D each day. In testing patients vitamin D levels, I find that most Canadians need 3000-5000 IU daily.
  1. Spend at least an hour a week in the sauna (or use exercise to sweat) to eliminate environmental chemicals and toxic metals stored in your fat cells.
  2. Exercise at least 40 minutes each day or 4 hours a week
  3. Sleep in a dark room, with no light from the street coming into your bedroom. 
  4. Switch to using non-toxic cleaning products, like baking soda and vinegar. 
  5. Avoid cosmetics, nail polish, toothpaste, shampoo etc. containing parabens (methyl, propyl, butyl, and ethyl paraben) or phthalates. 
  6. Drink water and keep any leftover food stored in the fridge in glass, ceramic or stainless steel rather than plastic. 
  7. Adopt a primarily vegetarian diet. Minimize or avoid meat, fish, eggs or dairy, but use instead legumes (lentils, chick peas, split peas, mung beans etc.), organic tofu, nuts and seeds.
  8. Add 2 tbsp. of freshly ground flaxseeds daily to your cereal, juice, fruit smoothie, salad or bean dishes. 
  9. Eat 2 tsp. of turmeric daily added to your food or take 1000 mg of curcumin in capsule form daily.
  10. Spend 15 minutes outside exposing your arms and legs to sunlight every day or take 2000-5000 IU of vitamin D3 daily. Monitor vitamin D levels in blood - it should be above 66 ng/ml (US) or 150 nmol/L (Canada).  see research
  11. Reduce or limit alcohol to no more than 2 alcoholic beverages per week.
For the expanded list, see Tips
Upcoming Healthy Breast Training Programs
The Healthy Breast Program is now composed of three different streams - the Healthy Breast Foundations Program, the Healthy Breast Yoga Program and the Healthy Breast Practitioner's Program. 
We have several Healthy Breast Programs coming up soon. If you have already attended one of these program, you may attend the same program again at half price. 

Healthy Breast Foundations Program, Toronto, Jan. 17-19, 2014
Healthy Breast Practitioner's Program, Toronto, Jan. 24-26, 2014
The Healthy Breast Program and Mind-Body Approaches to Cancer Recovery, with Sat Dharam Kaur & Dr. Gabor Maté, May 26-31, 2014
Mind-Body Approaches to Cancer Recovery with Dr. Gabor Maté, Toronto, May 30-31, 2014
I am so, so, so excited to partner with Dr. Gabor Maté in teaching the program in May. For those of you who may not know him, he is a brilliant doctor and writer, author of "When the Body Says No" and several other wonderful books. Please come to the whole May course (Foundations + Yoga) if you can, or to his workshop May 30, 31.
Our January Breast Health Challenge

Get healthier each month by accepting our Healthy Breast Challenge. This month, in keeping with our Top 11 Tips and making vitamin D a priority, we invite you to 

Turn off the computer or TV, set some time aside and get outside! If it's warm where you live, expose some skin to soak up vitamin D. For ideas about what to do outdoors, see FUN

Let us know what you do for exercise on our Facebook Group by posting a photo. The photo to the right is of my daughter cross-country skiing with me. Today we stacked wood! 
Say No to Plastic!

Most plastics contain chemicals that act like the hormone estrogen, such as Bisphenol A, polyvinyl chloride (PVC) and phthalates. When we store food in plastic, buy plastic toys for our children, use certain cosmetics, or have plastic in our homes, we perpetuate the problem and add to the chemical burden in our breasts and breast milk as well as the global environmental load. 
Become familiar with the plastics that are harmful, and how to avoid them, by downloading our fact sheet here
The Plastic Purge

by Julie Groulx


I must admit, getting rid of plastic in my home hasn't been easy, but it's something my housemates and I are diligent about each month. Plastic purging is a tradition that we perform to free our house and mind of clutter. We think about it more as an aspiration that can be deepened over time rather than something that can be done all at once. Although our efforts are more of a journey than a destination, we've made some great strides in reducing plastic. Once I started doing this, I really became aware of how much plastic is overused! I notice plastic in homes, on the subway, in restaurants and especially when I'm shopping for clothes.

Plastic is all around us. It lines the insides of cans, can be found inside many of our water bottles, food storage containers and much of the packaging for our food and drinks.  For many of us, it is throughout our home; it can be in our window frames, furniture, wallpaper, flooring, clothing, eyeglasses, teeth, toothbrushes, computers, phones, dishes, utensils, toys, etc.  The list goes on. 


Why is plastic a problem? Evidence shows that in addition to causing many environmental issues, plastic can harm our health by disrupting our hormones, impairing brain function, stimulating the growth of cancer cells and causing resistance to chemotherapy.


Here are 14 tips to get you started.

1. Keep your jars. Replace plastic food containers with jars and stainless steel or glass containers. We use jars of various sizes to store our grains, spices, lunches, leftovers, etc. We also use plastic-free stainless steel storage containers for storing lunches and leftovers in the fridge. I get them from the Big Carrot Grocery store in Toronto. A wonderful way to purchase jars and other glass containers on a budget is from your local thrift or antique shop. If your kids are bringing the stainless steel containers to school and use microwaves to warm up their food, it's handy to pack a bowl or plate to transfer their food into. See more ...

Be an Activist: Eliminate PVC
PVC glove

Each month we'll focus on an environmental initiative to lend our voices to a greener, safer earth. This month our focus is on phasing out polyvinyl chloride, or PVC. 

PVC is found in cars, childrenʼs toys, food containers, credit cards, blinds, raincoats, furniture, building supplies, water pipes, window frames, flooring, exterior siding for homes, wallpaper, shower curtains, sterile gloves, medical
infusion bags and some yoga mats. Be part of the solution by using your non-buying power to boycott these products whenever possible.
Community News

Congratulations to all of the recent Healthy Breast Program graduates in Madrid, Spain. The program was held Jan 2-5, 2014. Thank you to all of the hardworking angels at Mujer De Luz Espana who organized the event and held the space so beautifully. The graduates will continue meeting monthly to integrate the material and begin an outreach program.
Healthy Breast Program at the JCC in Toronto
For the second time, the Healthy Breast Program is being offered as a series to the public at the Miles Nadal Jewish Community Centre in Toronto at Spadina and Bloor on Wednesday afternoons. Thank you to Daya Kaur for teaching this initiative. If you know anyone in Toronto who can benefit, please pass on the link.
Our Annual Fundraisers!
We've come up with two annual fundraisers that every Healthy Breast Educator can initiate annually in their own community to generate funds for local and/or global programs. Let's do them at the same time each year to make a bigger collective impact!
Bangara for Breasts, Friday May 30, 6 - 9pm, Toronto
Join us for a scrumptious vegetarian dinner followed by a lesson in Bangara dancing! Bangara is a joyous Punjabi dance style that will have you shaking all over. Bring your partners and friends. Location TBA. All proceeds will go towards funding Healthy Breast Programs. 
Tickets: $60/person
Healthy Breast Yogathon, Saturday Oct 4, 2pm- 6pm, Lotus Yoga Centre, Toronto
Experience yoga to stimulate your immune system, improve your lymphatic system, and increase awareness of breast health. Support the Mammalive Foundation for Women's Health and Education with your class donation.
Monthly Healthy Breast Support Groups
Take part in a monthly online Healthy Breast support group for women who have already taken the Healthy Breast Foundations Program. In tandem with the MammAlive ezine, this participant-led group will start meeting in January once a month via Skype to review the monthly modules. The intention of the group is to support one another in integrating the Healthy Breast Program into everyday life. Participants will have an opportunity to volunteer in facilitating the support group and to lead the monthly module discussion. This is a wonderful opportunity to empower one another and develop your teaching skills. Sat Dharam Kaur or Julie Groulx will be available for support via email or phone as needed.
Here's how it works:
1. Please fill out this online form to let us know you are interested in     participating in a monthly Healthy Breast support group.

2. Let us know if you would like to be a group leader, who would be         responsible for co-ordinating the Skype meeting and keeping the group   accountable and connected.

3. We'll put together the groups, and then the group leader will connect with everyone in the group to arrange a monthly meeting time.

4. Review the chapter in your Healthy Breast Foundations manual before the call and/or review the online module by Sat Dharam Kaur on that chapter theme. 

5. Share your challenges and successes on integrating the module into   your life and support each other in your healing journey.

6. Review the home practice program and answer the questions at the   end of the chapter each month and be prepared to share during the call. 

7. Use the Healthy Breast Program facebook group to communicate and share each week.

Recipe of the Month

Super Golden Milk Paste

Some of you are familiar with Golden Milk, but this takes it to a whole new level of deliciousness, with huge health benefits. I perfected this recipe over the holidays and gave away several jars of paste as Christmas presents. My family has been drinking it daily for the past week.
1 cup water
1/2 cup turmeric
1/2 cup ginger juice (made in a juicer)
seeds from 50 green cardamom pods 
4 Tbsp. raw honey
2 tsp cinnamon
1 tsp cloves (freshly ground)
1 tsp black peppercorns (ground)
Use a rolling pin to crack open cardamon pods and separate seeds from pods, discarding pods. Use a coffee grinder to grind together cloves, peppercorns and cardamom seeds. Stir ground spices and cinnamon into a bowl with turmeric. Heat water in a saucepan and add turmeric and spices, stirring to make a paste, for 2 minutes. Reduce heat to low and add ginger juice and honey, stirring for 3 more minutes. When it has the consistency of a paste, pour into a glass jar and refrigerate. 
Stir in 1 1/2 tsp of paste per cup of warmed organic soy milk, almond milk, or water, and enjoy!
Sat Dharam Kaur ND
About Us


The Mammalive Foundation for Women's Health and Education was founded in 2012 by Sat Dharam Kaur and Julie Groulx to support a vision of women empowering women through breast health education. 

The causes of cancer are multi-factorial and there are preventative strategies that are available today. 

Empowering women to take a proactive approach in preventing or reversing the disease is essential. This can be achieved by forming a global network of healthcare practitioners, yoga teachers and advocates who are passionate about women's health. We can spread our message of hope, wellness and accountability towards global change for one another, our daughters and Mother Earth. We invite you to work with us. You may forward this ezine to friends, students and patients by clicking below.


In This Issue
11 Breast Health Tips
Upcoming Programs
Monthly Breast Health Challenge
Say "No" to Plastic
The Plastic Purge
Eliminate PVC
Community News
Annual Fundraisers
Online Support Groups
Recipe of the Month
Monthly Breast Story
Angelina Jolie
Focus on Research
MammAlive Membership
Monthly Association Meetings
Volunteer Positions
Quick Links
Breast Story 
How the Healthy Breast Program Got Started.
by Sat Dharam Kaur

In 1988 I was in my third year of naturopathic college when a friend of mine was diagnosed with breast cancer. She looked for natural treatments to complement the conventional therapies of surgery, chemotherapy and radiation. She changed her diet, had acupuncture, boiled Chinese herbs and took supplements, but became more frail as the disease progressed, despite conventional treatment. I was pregnant as she was dying and my daughter was born shortly before she passed away. For several weeks I was deeply affected by the immediacy and juxtaposition of birth and death. After her death, I determined to make a difference in the lives of other women with breast cancer by researching and compiling health information, writing books and teaching the Healthy Breast Program. It is still my passion. I invite you to join me!
Spotlight on Angelina Jolie


In May, 2013, actress Angelina Jolie revealed that she had chosen to have a double mastectomy and breast reconstruction to reduce her chances of breast cancer.  A difficult decision, and one she did not take lightly. After losing her mother to ovarian cancer, she discovered she carries a faulty copy of the BRCA1 gene - which put her at very high risk of getting both breast cancer and ovarian cancer.           

See more ... 

Focus on Research


Daily exercise decreases breast cancer risk. One study showed a 41% reduction in breast cancer incidence in women who exercise more than 7 hours per week. Walking is just as effective as jogging - so ideally walk an hour a day. Women who have larger breasts have a higher risk of breast cancer, and therefore may want to take heed. You can read the study abstract here.

Are You a Healthy Breast Educator? Time to Renew Your Mammalive Association Membership ...

For those of you who have taken the Healthy Breast Foundations Program and/or the Healthy Breast Yoga Program, submitted your exam and would like to teach the program, you must fill out an annual MammAlive Association membership renewal  form, with your membership fee.

The online membership form and membership policies can be accessed here

If you are already a member of KY-WHA or Mujer de Luz and are a certified Healthy Breast Educator or Healthy Breast Yoga Instructor, you do not need to pay an additional membership fee, but you do need to fill out the online form. 


MammAlive Association Monthly Meetings

In order for us to stay connected and develop and promote the Healthy Breast Program, the MammAlive Board of Directors meets monthly "virtually". 


The monthly meetings will be held Tuesday evenings from 7:00-8:30pm EDT (Toronto time) on the following dates in 2014: 


Feb 11

Mar 25

Apr 8

May 6

june 10

July 8

Aug 12

Sept 9

Sept 30

Oct 14

Nov 11

Dec 9


If you are a Healthy Breast Educator or Yoga Instructor, you are required to attend 4 annual virtual meetings or listen to their recordings


The dates for the four annual mandatory meetings in 2014 are Tuesdays 7:00-8:30pm EDT (Toronto time) on the following dates in 2014: 


Mar 25

June 10

Sep 9

Dec 9


You must be a member of the MammAlive Association to attend any of these meetings. Fill out the online membership form here and click "Submit " at the end. 

Volunteer Positions


Are you passionate about breast health and have time and enthusiasm? We have several volunteer positions available. Let us know if you are:


1. A culinary artist who can enter recipes on the MammAlive website and help compile a cookbook to be used as a fundraiser.


2. A researcher and writer who can put together a monthly research article for this ezine (we'll give you the themes) and add new research to the MammAlive website.


3. An environmental activist who can create a monthly online petition that we can collectively sign and share to make the world a friendlier place for breasts. (We'll tell you what to focus on)


4. A volunteer co-ordinator to communicate with volunteers.


5. A fundraiser co-ordinator who can help with programming our fundraising events.


6. A computer geek who can help create online forms and research questionnaires.


7. A lawyer who can help us create a charitable organization.


8. A graphic designer who can help design newsletters and promotional material or create a new layout for the manual.


9. A marketer who can help us create databases and strategies to promote the program.


If you are interested in a Volunteer Position, please send an email and summary of your relevant experience to Julie.

Communicate Your News!

If you have a recipe, research, personal Breast Story, or Community News to go into our newsletter about your upcoming Healthy Breast Program classes or fundraising events, please send us an email and photo and we'll try to include it in our next issue.