Easy Steps To Reducing Breast Cancer Risk & Recurrence Right Now by Samantha Harris

EASY STEPS TO REDUCING

BREAST CANCER RISK & RECURRENCE RIGHT NOW! with

SAMANTHA HARRIS

YourHealthiestHealthy.com @SamanthaHarrisTV

REDUCE SALT INTAKE

TOP 6 HEALTHIEST HEALTHY TIPS FOR NUTRITION

Too much salt can have negative health effects, such as high blood pressure, cardiovascular disease, stroke and coronary heart attack.

INCREASE YOUR FIBER INTAKE.

Most Americans get only 12 grams of fiber per day. The USDA recommends around 25g per day, but women need to aim for 30g to 35g per day and men should grab 35g to 40g per day.

EAT A VARIETY OF PLANT-BASED FOODS A diverse diet guarantees complete nutrient intake— ideally aiming for 30 different plant-based foods per week for optimal health and a strong gut microbiome (that includes ALL plant-based foods: yes -- veggies, but also fruit, nuts, seeds, bean, legumes, spices and whole grains!)

FILL YOUR PLATE 1/2 FULL OF VEGGIES AT EVERY MEAL Raw, steamed, sautéed. You choose!

Beyond that, choose whole food options that also include fruit, whole grains, nuts and seeds and smaller amounts of plant-based or lean clean proteins, rather than processed foods.

HEALTHY FATS Our bodies need health fat to absorb important vitamins as well as to build cell membranes and support cell function, give us energy, protects our organs and more!

LIMIT SUGAR

Limit added sugars (and watch out for hidden sugars!)

Excessive consumption of added sugar can cause weight gain, elevated blood pressure, insulin resistance and other health issues.

YourHealthiestHealthy.com @SamanthaHarrisTV

HEALTHY HACKS REDUCE SUGAR INTAKE : Read nutrition labels carefully and look for products with zero added sugars and lower total sugars.

Be aware of the various hidden names for sugar on ingredient lists.

Cut out sugary beverages like soda, fruit juices, and sweetened coffee drinks.

Choose fresh fruits as a healthier alternative when craving something sweet.

Avoid processed foods and snacks that are often loaded with added sugars.

Prepare meals and snacks at home using whole, unprocessed ingredients.

Experiment with natural sweeteners like cinnamon or vanilla extract in your coffee or tea.

Remember to consult a healthcare professional or dietitian for personalized advice.

For more tips and my personal coaching for leading your healthiest healthy life, click here.

YourHealthiestHealthy.com @SamanthaHarrisTV

ESSENTIAL HEALTHY HACKS FOR INCORPORATING MORE MOVEMENT INTO YOUR DAILY ROUTINE:

👉 Schedule Fitness: Aim for 150 minutes of low to moderate intensity exercise per week, along with two days of strength training.

Schedule these activities in your calendar.

👉 Start Small: Remember that major change begins

with small steps. Focus on making gradual improvements and building healthy habits over time.

Set the bar low to ensure you reach your goals.

👉 Daily Commitment: Challenge yourself to

perform at least one extra movement or exercise activity every single day.

Consistency is key to achieving long-term results.

👉 Break It Down: It's easier to find a few minutes

several times throughout the day to move rather than blocking out a whole hour (and studies show that actually may be healthier in the long run!).

Aim for at least 10 minutes of exercise three times a day to reach your weekly goal.

👉 Embrace Easy Activities: Look for simple ways to

incorporate movement that don't require much effort. For example, walking for 10 minutes after meals, and even tapping or pulsing your knee to flex your calf muscle, can help reduce glucose spikes.

For more tips and my personal coaching for leading your healthiest healthy life, click here.

Remember to consult a healthcare professional or dietitian for personalized advice.

YourHealthiestHealthy.com @SamanthaHarrisTV

6

HEALTHIEST

HACKS

TO CONTROL GLUCOSE

SLEEP

MICROBIOME

Quality and quantity of sleep are crucial for optimal metabolism, insulin sensitivity and blood sugar control. To optimize it, aim for a solid 7-9 hours each night.

A healthy microbiome — through a diverse, plant-based and fermented food diet — can improve insulin levels.

😴

STRESS MANAGEMENT

EXERCISE

Stress management through techniques such as breathwork, yoga, mindful walks in nature, or other exercise can regulate blood sugar levels.

Regular exercise can help lower blood sugar by moving glucose into cells! It allows the muscles to uptake the glucose for fuel, so less of it is left circulating and raising excessive insulin output that could lead to insulin resistance!

SUNLIGHT AND ENVIRONMENTAL TOXINS

☀ Exposure to sunlight helps the body make Vitamin D, which plays a role in insulin production (supplements may help)

❌ The products we use and the environment around us can expose us to obesogens, or chemicals that interfere with metabolism and hormones (insulin is a hormone)

YourHealthiestHealthy.com @SamanthaHarrisTV

Samantha's Top Picks for Clean Beauty and More!

Here are my fave brands for beauty!

I use a variety of clean products, which I have used, vetted and only included the brands I love.

Below is a list of a handful of them, and I use different items from many of these brands … but they are all clean and great!

CLEAN MAKE-UP LIST Foundation, eye shadow, bronzer, lip gloss and everything in between!

HAIRCARE Shampoo, conditioner, volumizers, hairspray, etc

SKINCARE Anti-aging skincare, cleansers, makeup remover, more!

HOUSEHOLD CLEANING

Dishes and laundry care, cleaning supplies, and more!

LOVE THAT YOU CARE AS MUCH AS I DO ABOUT REDUCING THE TOXINS IN, ON, AND AROUND OUR BODIES. MY BREAST CANCER SHOWED ME JUST HOW ESSENTIAL THIS IS FOR LONGETVITY AND OVERALL HEALTH. To gain valuable insights and receive personal coaching on how to confidently identify clean products and assess the toxicity of ingredients in your life, please click here.

YourHealthiestHealthy.com @SamanthaHarrisTV

CLEAN MAKE-UP *= I use the most Crunchi* (my #1 fave for foundation, eye shadow, bronzer, lip gloss and more!)

Click Here to learn more about Crunchi Ilia* PYT Beauty* MOB Beauty

RMS Mineral Fusion EXA (from Credo Beauty)* Axiology BeautyCounter Ere Perez (especially for waterproof mascara and shimmer brown liner) Kosas Kjaer Weis Joy Lorraine (only for great waterproof mascara that keeps lashes curled without toxins!)*

Shaklee BB cream with SPF 30 for days I want to slap on a little coverage and go!*

YOUTH® Activating BB Cream with SPF30

Click Here to Buy

To gain valuable insights and receive personal coaching on how to confidently identify clean products and assess the toxicity of their ingredients, click here.

YourHealthiestHealthy.com @SamanthaHarrisTV

CLEAN HAIR CARE HairStory*

Innersense*

O Way (also has hair color)

Ceremonia* (the scent is heavenly)

EvolvH

Shea Moisture (for shampoo and conditioner)* Attitude Living (for shampoo and my dog’s shampoo + love the scent of their laundry detergent)

To gain valuable insights and receive personal coaching on how to confidently identify clean products and assess the toxicity of their ingredients, click here.

YourHealthiestHealthy.com @SamanthaHarrisTV

CLEAN SKINCARE YOUTH® Advanced Anti-Aging Regimen (all items can be purchased separately as well ... and my fave is the Radiance C+E, that’s like Botox in a jar!)

Bogavia (especially love the cleansing oil — even removes waterproof mascara!)

Ogee (also has a great cleansing oil) True Botanicals Acure (most items, not hair products) MyChelle Coconut Oil - Organic (to remove eye makeup. Yep! From the grocery store.)

Pomifera® Glow-Up bundle (all items in here are awesome and can be purchased separately — I especially the walnut scrub and Rose Oil)

Click Here to Learn More

YOUTH® Advanced Anti-Aging Regimen Click Here to Purchase

To gain valuable insights and receive personal coaching on how to confidently identify clean products and assess the toxicity of their ingredients, click here.

YourHealthiestHealthy.com @SamanthaHarrisTV

HOUSEHOLD CLEANING

I have a few favorites for cleaning … besides simply DIY with distilled white vinegar

🥰

✅ For ALL general cleaning I use this from Shaklee

I also like:

✅ Ecos

✅ Attitude Living (Wildflowers scent for laundry is wonderful)

✅ Truly Free (I especially love the scent of this brand for laundry detergent and softener but use Shaklee for my laundry brightener for colors and whites) 🙌🏼

To gain valuable insights and receive personal coaching on how to confidently identify clean products and assess the toxicity of their ingredients, click here.

YourHealthiestHealthy.com @SamanthaHarrisTV

Your Healthiest Healthy

-Samantha YourHealthiestHealthy.com @SamanthaHarrisTV