- Soybean causes breast cancer?
Soybeans contain phytoestrogen called isoflavones. lsoflavones and human estrogen are not the same. Many studies have shown eating soy products in moderation will not increase the risk of breast cancer, but has a protective factor against it. - Cut down on milk and dairy products consumption
Researchers from Loma Linda University had spent eight years following nearly 53,000 women, published a paper in 2020 on the association of milk consumption and breast cancer risk. According to statistics, the researcher concluded: "Drinking 1/4 to 1/3 cup of milk a day increases the risk of breast cancer by 30%; drinking a glass of milk a day increases the risk by 50%; if you drink two to three cups a day, the risk will be further increased by 70% to 80%."(1). In fact, milk not only contains insulin-like growth factor-1 (IGF-1), it also stimulates our bodies to produce more IGF-1. Excessive IGF-1 in the body is closely related to cancer growth. It is better to obtain calcium from plant based sources such as tofu, nuts or sesame seeds. - Avoid high-temperature cooking
Cooking animal proteins such as fish and meat at high temperatures releases heterocyclic amines (HCA) which increases the risk of cancer. The longer the cooking time and higher the temperature, the more HCA is produced. Another type of chemical substance-polycyclic aromatic hydrocarbons (PAH) has been linked to breast cancer. This substance forms in smoke produced when fat burns or drips on hot barbecue charcoal. - Avoid bisphenol A (BPA)
Bisphenol A is an industrial chemical, many plastic food containers and the inner layer of cans contain BPA. Studies have indicated that BPA increases the risk of breast and prostate cancer, and may also cause endocrine disorders. Although there are many BPA free plastic products on the market, it has not been verified whether these BPA replacements are 100% safe. Therefore, it is best to use glass, stainless steel or ceramic products to store food and reduce eating canned products. Furthermore, avoid using plastic containers to hold high-temperature and oily foods because it will increase the chance of leaking out harmful substances. Receipts made of thermal paper also contain BPA, thus it is best to reduce contact.
Homemade lunch box ideas for office workers
- Veggie protein burritos
Ingredients:
- 1 package of whole wheat burrito wraps
- 2 cups of cooked quinoa
- 2 small zucchini
- 1/4 cup or more of shredded carrots
- 1/4 cup of diced onions
- 1/2 cup of black beans
- 1/2 bell pepper, diced
- 1 /5 cup almond sauce
- Salt
- Pepper
Preparation:
- Once the pan is hot, add zucchini, onion and bell peppers to cook for about 4-6 minutes. Once softened a bit, add the quinoa and beans. Add a pinch of salt and pepper.
- Warm the tortilla wrap in the microwave for about 15 seconds. Lay it down and spoon about 1 /3 of a cup of the filling in the center of the wrap. Put the almond sauce on the wrap afterwards. Then fold the bottom up and roll to the top.
- Wrap the roll in foil. Place it in a large sealable baggie and then put into the freezer.
- To warm, remove the foil. Wrap in a piece of paper towel and microwave until warmed through.
- Tofu Pad Thai
Ingredients:
- 14 oz. extra-firm tofu, drained
- 2 tbsp. cornstarch
- 8 oz. whole grain rice noodles
- 1/4 cup low-sodium soy sauce
- 1 /2 cup lime juice
- 1 cup bean sprouts
- 1 clove garlic, minced
- 1/4 cup chopped peanuts
Preparation:
- Slice tofu to 1/2-inch thick and cut it into small pieces, transfer them to bowl and toss with cornstarch.
- Cook noodles per package directions and rinse with cold water and drain.
- In small bowl, combine soy sauce and lime juice.
- Stir-fry tofu and garlic until golden brown, for around 4 to 5 minutes. Add noodles and sauce and toss to combine. Fold in chopped peanuts and sprouts and cook for 2 minutes.
