Once you get your fiber routine down, it’s key to remember to diversify.
We are very excited to welcome to the WOT Sugar Talk series Rachel Beller. Not only is Dietician Nutritionist Rachel joining Camila LIVE on Instagram, but she is also offering a discount to her 90-Day Online Transformation Master Class For Weight Loss And Cancer Prevention which will begin on October 5th. We have a special promo code exclusively for WOT readers. You can register for Rachel’s Master Class HERE and use the code WOT10of10 for 10% off and 10% of sales directly benefiting the Just Keep Livin Foundation.
You can check out Camila talking with Rachel here:
Here is Rachel’s 3-step morning routine you will not want to miss:
Here is one of my simple 3-step formulas to a perfectly balanced breakfast meal, which I love to rotate through to give some variety to my AM routine. Each step has a purpose and synergistically works to promote a healthy gut microbiome, decrease inflammation, balance hormone and sugar levels, manage weight, and ultimately to reduce cancer risk. Such a simple start to my morning!
1) Prebiotic or Probiotic Base. Here’s something most of my patients don’t realize…a healthy microbiome can reduce estrogen load, decrease inflammation, and enhance immune function! My breakfast base will help nurture your gut, either through adding helpful bacteria (probiotics), or supplying food for those bacteria (prebiotics). Here are some of my faves:
Probiotic: Plant-Based Yogurt – These still have probiotics! Just choose one with clean ingredients
Examples: Forager, Kite Hill
Prebiotic: Sprouted Oats or Barley – Oats and barley are rich in beta glucans, a special type of prebiotic fiber that supports immune function. Sprouted varieties contain activated, easy-to-assimilate nutrients and are also easier to digest.
2) Fiber Booster. Fiber is KEY to gut and breast health–it’ll also help keep you full and satisfied till midday preventing you from reaching for another snack! I always select a booster with at least 4-5 grams of fiber before noon (despite eating tons of produce throughout the day, it’s difficult to meet my daily fiber goal of 30-35 grams unless I include this AM fiber boost!).
- Add 1 Tbsp to your pre- or pro-biotic base:
- Chia seeds
- Flax seeds (Buy pre-ground, vacuum packed or grind small batches on your own…they can go rancid in large, pre-ground containers!)
- Psyllium Husk
- Basil Seeds
3) Power Spice. Don’t miss this opportunity–just a pinch of powerful spices can boost the antioxidant content of your breakfast by 5-10x (yes, they’re more antioxidant-rich than nuts, seeds, and berries!). Spices are also concentrated sources of anti-inflammatory and cancer-fighting compounds, and some may even boost gut health and immunity. These are my favorite additions to my AM meal:
- Ceylon Cinnamon
- Ginger, ground
- Orange peel (dried, granulated is the easiest!)
- Turmeric, ground
- Cacao
- Or, use one of my Power Spicing Blends: Cinnapeel Spicer, Morning Boost, Golden Breakfast
Optional: Add a touch of fruit for antioxidant boost — if I have fresh or frozen berries around, I often toss in a small handful to brighten up my meal! Totally optional but a nice addition!
So there you have it–my personal 3 step routine to a balanced, breast and gut health breakfast!
— Rachel Beller, Beller Nutrition
Follow me on Instagram here
Want more? Click here to check out our WOT September Sugar Talk Series.
About Rachel Beller
Nutrition isn’t just a career for me, it’s personal — As a teenager, I struggled with weight issues, and can still relate with anyone going through the same thing. Twenty years ago, I lost my father to pancreatic cancer. From that moment, I resolved to transform my pain into possibilities and promise for other patients and their families. Today I specialize in helping people lose weight with an emphasis on cancer prevention* I became a weight loss and oncology nutritionist, earning my B.A. from UCLA, and my Registered Dietitian Nutritionist (RDN) degree and Masters in Nutritional Science from California State University Los Angeles. I also conducted extensive research in the role of nutrition in cancer prevention at Cedars Sinai Medical Center. I then served as Director of Nutritional Oncology Research and Counseling for a decade at the John Wayne Cancer Institute, and was the co-principal investigator in the national Women’s Intervention Nutrition Study. Along the way, I received awards for research, recruitment, and lectureship, while learning about the undeniable link between body weight, eating habits, and certain cancers. Learn more about Rachel Beller and Beller Nutrition here.
