Tuesday, 21 October 2014

A New Game Plan - Profile Elizabeth Heon

In her late forties Elizabeth Heon discovered that she had a gene mutation that predisposed her to cancer which means she has an 85% risk of developing breast cancer and a 55% risk of developing ovarian cancer. In her immediate family there had already been three cancer deaths at ages 58, 53, and 51. Elizabeth decided to take action.

There are a number of books in circulation that influenced how Elizabeth made change. Dr. David Servan-Schreiber was writing about using food to fight his brain cancer in Anti-Cancer.  Dr. Terry Wahls was conducting research on using diet to treat her own aggressive form of multiple sclerosis. 

Elizabeth learned that through maximizing the range of plant food in her daily diet she could reduce her risk of cancer and feel well in the process. Dr. Wahls, who has eaten her way out of her wheelchair and back to regular activities like bike riding, recommended 9 cups of vegetables and fruit per day (3 leafy greens, 3 sulphur family, and 3 vividly coloured). Dr. Servan-Schreiber talked about picking specific cancer fighting foods like berries, garlic, onions, herbs, citrus and chocolate. 

Nine cups of vegetables and fruit might sound like a lot. But more and more we are seeing the same recommendation from organizations, researchers, and nutrition experts. Increase the amount and variety of vegetables and fruit in your daily diet and you will see a big change in your health status. 

Elizabeth set out to develop menu plans and recipes for this new way of eating. And she's adamant that a healthy preventative diet can also be one that tastes good and is fun to eat. Healthy does not equal boring. 

Some of Elizabeth's strategies:

  • make dishes that are good vehicles for maximum use of vegetables
  • get creative with salads:  
    • use a variety of greens and vegetables & herbs in every bowl
    • complement with protein such as wild salmon, sardines, leftover meats or chicken, beans
    • add BBQ'd vegetables 
    • add sautéed vegetables
    • add cheeses 
    • make your own vinaigrette - she uses Udo’s oil, Bragg soy protein, lemon juice, garlic flowers, turmeric, pepper & basil
  • make egg Frittatas, with different ingredients like the salads
  • make Chilli and soups 
  • make homemade healthy treats - eating nutritionally shouldn’t be a punishment 
  • maximize flavour by adding in a variety of ingredients including herbs and spices
  • use organic ingredients when possible because they taste better

We are happy to report that Elizabeth's eating plan is working! She is 61 years old - healthy, happy, and vital. In addition to reducing her risk of cancer she has also lowered her cholesterol.  With that in mind her are some of Elizabeth's recipes. 

1 1/4 cup dry black beans
1 tsp of your favourite salt
Seeds of cumin, coriander, pepper, adjwain
red pepper flakes
red onion
garlic crushed
mustard seed
sweet potato
other vegetables (optional)
Bragg soy protein
chilli powder

Simmer beans in plentiful amount of water for 1 hour. Add salt, seeds, red pepper flakes and turmeric to cooking water. Meanwhile in a heavy frying pan 'dry' sauté mushrooms, red onion, celery and crushed garlic on a bed of salt, pepper and mustard seed until they sweat. Steam cubed sweet potato and any other vegetables just until cookedWhen beans are cooked, drain and add your sautéed and steamed vegetables as well as their cooking water, along w/a bit of Bragg, chilli powder until you get a consistency and flavour that you like. 

This recipe has lots of flavour and nourishment and the beans bring the following health benefits:

High in antioxidants (highest of all the beans), high in fiber, particularly rich in soluble fibre (lowers LDL cholesterol and stabilize blood sugar levels), and a good source of magnesium (helps maintain a healthy blood pressure and iron for red blood cells).

8 eggs
1 tsp sea salt
black pepper
fresh and/or dried herbs - thyme, basil, marjoram, fennel, turmeric, paprika

few tbsp plain yogourt
1/4 cup shredded mozzarella 
1/4 cup soft goat cheese (crumbles)
finely sliced red onion or shallot 
finely sliced mushroom
finely sliced celery
grated sweet potato
sun dried tomato
crushed garlic

can add other veggies you may have on hand such as zucchini. 

Mix all ingredients in one large bowl. Pour into a  9x6 inch pan lined with parchment paper. Bake at 450C for 15 minutes.  Drizzle olive (or Udos) oil over each serving. For 4 people. To adapt for more/fewer people by calculating 2 eggs per person. 

4 eggs
2/3 cup agave syrup 
3 tbsp olive oil
2 tsp vanilla
1/2 tsp salt

1 cup pure chocolate powder

1 cup nut flour made from toasted almonds + pumpkin and/or sunflower seeds + 1/2 tsp baking soda
1 cup grated zucchini or finely grated carrot

In a food processor combine eggs, agave, oil, vanilla, and salt. At slowest speed add remaining ingredients one ingredient at a time. Pour into parchment paper lined rectangular glass baking dish and bake at 325 degrees for 30 minutes.

This is a recipe from Heather Stubbs, Cobourg artist. 

Bon appétit!


Sulfur rich foods list
Warkworth Abundance Project
Dr Terry Wahls
Dr David Servan-Schreiber

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