Limit insulin production through a healthy diet and don't forget the olive oil: Breast cancer cells contain insulin receptors that attract insulin, which in turn signals the cells to consume glucose from our blood. Unfortunately this glucose promotes the creation of new cancer cells and fuels tumor growth. To limit excess insulin in your blood, eat a diet rich in anti-inflammatory, low glycemic Index (GI) foods -- namely fruits, vegetables, whole, high-fiber grains, lean protein, and healthy fats and avoid, fast digesting carbohydrates like pasta, refined flours, added sugars, white rice, potatoes, and sweetened beverages that spike your blood sugar. A recent study published in the JAMA Internal Medicine suggests that the Mediterranean diet, which consists primarily of high fiber, low GI plant-based whole foods when supplemented with extra-virgin olive oil (EVOO) may significantly reduce your risk of breast cancer.  Why the added EVOO?  An olive's first pressed oil (EVOO) contains much higher levels of anti-inflammatory polyphenols than olive oil obtained from later pressings. (non-EVOO).   Click here to learn which foods promote inflammation and which foods squelch it!

The truth is we cannot eliminate our breast cancer risk. But, WE ARE NOT POWERLESS in the fight and thankfully we have potent weapons at our disposal to help us win this battle. Of course, awareness alone isn't enough. We need to be proactive and implement the above changes to our diet and lifestyle to give ourselves a fighting chance. Need some added incentive? These steps will also pay other health dividends by simultaneously reducing your risk of cardiovascular disease, type II diabetes, high blood pressure and other chronic and age-related issues.

So in the spirit of breast cancer awareness month, consider signing up for a breast cancer walk, trade the vino for a handful of grapes - throw them on a salad and drizzle with EVOO.  Enjoy the healthy changes and the results that follow!