Breast Cancer Awareness Month

Breast Cancer Prevention – Reducing your risk…

By Jacqueline Gomes, RDN, MBA  

October is Breast Cancer Awareness month; while no food or diet can prevent you from getting breast cancer, research has shown that eating a healthy diet and getting regular exercise can help reduce your chances for getting cancer and many other chronic diseases. Make sure to practice a healthy lifestyle each day.

Help Reduce Your Risk of Breast Cancer with these tips from the ACS

  • Limit your intake of saturated fats. Eat more healthy fats, like fish, nuts and olive oil
  • Fill up on fiber: Eat plenty of Fruits and vegetables; strive for more than 5 cups per day.
  • Watch your alcohol intake. Limit to no more than one drink per day for women.
  • Eat foods high in omega-3 fatty acids such as fish, walnuts and flaxseed.
  • Avoid trans fats, processed meats, and charred or smoked foods.
  • Keep your body weight in a healthy range for your height and frame.
  • Exercise for at least 30 minutes, five times a week
  • If you are at or above the age of 40, be sure to have a mammogram one time per year and breast self-exam monthly. Prevention is the best medicine!

A healthy weight also significantly contributes to health status. Seek a Registered Dietitian for a nutrition screening and assessment if you are at risk. For more information on cancer prevention and to learn about raising awareness, contact the American Cancer Society.

Easy Baked Garlicky Salmon & Broccoli Rabe

Prep: 10-15 minutes

Cook: 25 minutes

Makes: 4 servings


For the salmon:

  • 24 ounces Salmon cut into 4 fillets
  • 5 tablespoons olive oil
  • Kosher Salt
  • 3 garlic cloves, minced
  • ¼ cup parsley, finely chopped

For the Broccoli Rabe

  • 1 pound Broccoli rabe, washed and roughly chopped
  • 1 tablespoon olive oil
  • 4 garlic Cloves, sliced
  • ¼ teaspoon red pepper flakes


  1. Preheat oven to 425 degrees F.
  2. Line a large baking sheet with aluminum foil, spray with cooking spray.
  3. Spread broccoli rabe over baking sheet. Drizzle with olive oil, add sliced garlic and season with kosher salt and red pepper flakes. Toss well. Cook for about 10 minutes.
  4. Remove from oven, move broccoli rabe to one half of baking pan, add salmon fillets to pan, season with kosher salt.
  5. Combine minced garlic and parsley in a small bowl, now spread onto each salmon fillet and drizzle with olive oil.
  6. Place back into the oven and continue to bake for another 10 to 15 minutes or until fish reaches internal temperature of 145 degrees F.

Recipe by Jacqueline Gomes, RDN, MBA