My #1 key takeaway from Rachel Beller's* talk that I was fortunate enough to attend was that nearly 50 % of the most common cancers can be prevented by diet alone.

There is an undeniable link between diet, lifestyle choices, weight & breast cancer in particular.

Cancer prevention starts with a diet that is quite high in fiber + soluble fiber. Specifically 30-35g consumed daily. Even if you quit your day job and started to consume more fruits and vegetables like a boss, there's only so much food you can eat in one day.

Rachel's advice is to aim for 10g fiber at breakfast, so that no matter what else happens in your day, you're off to a good start. Then continue to make sure to include whole grains, fresh fruit, and fresh vegetables at every meal. You can supplement these meals with 'power ups' like fermented vegetables, broccoli sprouts, seeds, flax, and chia to get to those 30-35g by bedtime.

After Rachel's talk, on her recommendation I purchased organic psyllium (2g fiber, 2g soluble fiber) to add to my morning smoothies. I make a smoothie every morning that includes vegetables, collagen peptides, MCT oil, Ashwaganda, He Shou Wu, chia seeds, and maca, so this was an easy addition to my diet. AND the reason I love smoothies and smoothie bowls so much. As long as you're not using a lot of fruit or synthetic chemical-filled protein powders, you'd be hard pressed to find a better and easier way to get so many nutrients and superfoods in such a quick and easy way. And adding vegetables like the cauliflower in my pina colada smoothie below is another way to keep calories down in the smoothie, while also upping the fiber!

I also like to top mine with my hemp hearts and homemade high-fiber gluten-free granola.

Note: I recommend use of a high-powered blender like this one to ensure a smooth, chunk-free smoothie consistency. And of course, Vitamix is the absolute best you can buy.


- 1/2C frozen pineapple chunks

- 1C frozen cauliflower (I buy Trader Joe's riced cauliflower and freeze in a ziploc)

- 1/4C no/low sugar coconut yogurt (CoYo is my favorite for taste and texture but So Delicious is easier to find)

- 1tsp maca powder

- 2T organic psyllium husk

- 1T chia seeds (I use white for aesthetics, but nutritionally black are the same)

- 1T unsweetened coconut flakes or shreds

- 1T My Natural Force vanilla MCT oil

- 2T vegan protein powder or collagen (this one is my favorite in smoothies)

- Water as needed

Blend all of the ingredients, adding water only as needed. For a thinner smoothie that you can drink with a straw, just add more water!



Rachhel Beller became a weight loss and oncology nutritionist, earning a B.A. from UCLA, and her Registered Dietitian Nutritionist (RDN) degree and Masters in Nutritional Science from California State University Los Angeles. She has also conducted extensive research in the role of nutrition in cancer prevention at Cedars Sinai Medical Center. She 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, she received awards for research, recruitment, and lectureship, while learning about the undeniable link between body weight, eating habits, and certain cancers.