Rachel Beller- Beller Nutritional Institute LLC

Power up your meals effortlessly with Power Spice Synergy Blends!

At Beller Nutrition, we believe in the power of spice synergy to transform your cooking. Our carefully crafted blends not only simplify your recipes but also dramatically enhance the antioxidant, anti-inflammatory, and potential anti-cancer benefits of your meals. With just a few pinches, you can boost flavor and nutrition—no need to measure out multiple spices!

Keep your Power Spice Blends handy for quick, delicious, and health-boosting meals.

From breakfast to dinner, our blends are designed for convenience and maximum impact. Available on Amazon and my website.

Wishing everyone a wonderful weekend!

Power up your long weekend with the ultimate green team—my Green Goodness Farro Bowls!

Packed with benefits and a nutty, toothsome texture, these bowls are perfect for an easy lunch or a satisfying side dish.

Farro adds a twist to your plant-based meals, offering a unique flavor and staying perfectly textured, unlike rice.

Shake up your routine and enjoy a deliciously green way to celebrate!

Nuts are a fantastic addition to your diet, providing essential nutrients and healthy fats. From walnuts and pistachios to almonds and pecans, mixing up your nuts or seeds can offer a diverse range of benefits.

Portion control is key! Enjoy these nutrient-packed snacks in moderation to reap their full benefits without overdoing it.

💡 Did you know? Omega-3 rich fish is a great source of anti-inflammatory DHA and EPA, but plant-based sources like flaxseeds and walnuts offer valuable omega-3s as well.

Want to stock your pantry with the best types of fats for optimal benefits? Check out my best-selling book, SpiceRack, for tips on choosing the best fats with anti-inflammatory and antioxidant properties. Available on Amazon!

Where are my ice cream lovers at? 🍦 What flavors have you been indulging in this summer?

My favorite way to enjoy ice cream is by blending frozen banana with soy milk for a refreshing banana nice cream but sometimes when I just want something store-bought and prepared then here are a few go-to's from Sprouts.

Being informed and educated about the nutritional profiles of your favorite treats can make all the difference, allowing you to relax and enjoy your ice cream or any extra delicious treat minus the guilt.

In my masterclass, I simplify the process by sharing Beller-approved products from top supermarkets like Sprouts Farmers Market, so you can make delicious and informed choices every time.

To learn more about my masteclass, check out my website.

Sweeten your weekend with this delightful berry parfait! 🍓

This fruity treat is not only light and wholesome but also incredibly customizable to suit your taste. Whether you’re dressing it up with a beautiful presentation or keeping it simple, this easy-to-make dessert is packed with nutritional perks.

Enjoy a taste of summer with every bite! Wishing everyone a fantastic weekend!

You might be wondering why I've been sharing all things horseradish on my stories lately.

Well, it's a true fridge difference maker and a staple in my household when in season!

Did you know that horseradish is part of the cruciferous family and contains 10 times more glucosinolates than broccoli? These anti-cancer phytonutrients convert into compounds that fight breast cancer in your body. Specifically, horseradish is rich in allyl isothiocyanate, which can lower the activity of the aromatase enzyme, potentially reducing estrogen levels.

Always check the label on jarred horseradish and choose one without added sugars.

You can grate the whole root onto a salad for a spicy kick or stir jarred horseradish into hummus, mustard, or salad dressings. Just remember—a little goes a long way!

Want to learn more about horseradish and other powerful foods? Discover delicious and simple recipes in my best-selling book, SpiceRack. Available on Amazon!

If you've been following along, you know I'm a firm believer in the power of whole soy to reduce the risk of breast cancer 🫛. But what if you're a breast cancer thriver?

Research has shown that women who include more soy in their diets tend to live longer and have a lower risk of cancer recurrence. Phytoestrogens, naturally occurring compounds found in soy milk and other wholesome soy products, have been linked to a 25% reduction in the risk of cancer returning. This benefit extends to both estrogen receptor positive (ER+) and estrogen receptor negative (ER-) breast cancers.

Whether you're looking to lower your risk of breast cancer, reduce recurrence, or support your overall health, whole soy could be a valuable addition to your diet.

SWIPE OVER to try my simple and delicious Tex Mex Tofu Scramble. Let me know what you think.

So sad and too young.

Shannon Doherty lost her battle with breast cancer. I always enjoyed witnessing how passionate she was about community outreach and research.

May her memory be a blessing.

Have you tried these little guys before?

My fridge difference makers are staples that I use to easily level up my meals.

Take broccoli sprouts, for example: These little guys are 3-5 day old broccoli containing up to 100 times more sulforaphane—a phytochemical that may inhibit breast cancer cell growth—than mature broccoli. Just 2 tablespoons of broccoli sprouts have as much sulforaphane as 2 pounds of mature broccoli!

You can find them at health food stores or farmers markets.

Add them to a salad or sandwich, or blend into a smoothie for a nutritious boost.

In my book, SpiceRack, I share all my 'Fridge Difference Makers'—including broccoli sprouts! Discover how these simple additions can transform your meals and elevate your nutrition.

Learn more and grab your copy on my website.

🇺🇸 Summer is officially here, and with the 4th of July celebrations just around the corner, it's the perfect time to fire up the grill and enjoy some delicious outdoor cooking! But did you know that grilling certain foods can increase cancer risk?

Potential carcinogens in grilled meats are influenced by factors such as type of meat, cooking method, temperature, and cooking time. Higher temperatures and longer cooking times increase the formation of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). Both HCAs and PAHs have been studied for their potential to cause cancer in animals, and some studies suggest a link to cancer in humans as well, although more research is needed to fully understand their impact.

✅ Tips for Healthier Grilling
Choose Lean Meats: Opt for lean cuts to reduce fat drippings.
Marinate meat for at least 30 minutes before grilling. Marinades containing acidic ingredients like vinegar, citrus juice can help reduce the formation of HCAs.
Fresh herbs: Add fresh herbs, like rosemary, thyme, and oregano, to your meats and marinades. Fresh herbs have antioxidants that can help protect against free radicals (like PAHS and HAs) formed in cooking.
Grill Veggies: Vegetables don't form HCAs and PAHs when grilled.
Lower Heat: Cook at lower temperatures and avoid charring.

Healthy Grilling Alternatives Explore grilling options beyond traditional meats. Try grilling vegetables, fruits, and plant-based proteins instead.

One thing I always like to remind my patients is that there is no single food or diet that causes or cures cancer. A healthy consistent pattern of eating has been shown to be helpful in reducing cancer risk. My mantra "It's what we do most of the time, not sometimes that makes a difference when it comes to our health"

Follow along for more tips and strategies or check out my book and transform your cooking habits today!

Instead of automatically reaching for a sweet treat, opt for a piece of whole fruit with a bit of protein such as a nut butter—this will provide an energy boost and may halt your sweet cravings.

My frozen ’nana sandwich is hands-down a favorite among my teen and adult patients; it’s filling, satisfying, and the perfect anytime snack, especially if you have a sweet tooth.

If you’d like to make a larger batch all at once, these will keep in the freezer for up to 3 months.

Check out my best-selling book SpiceRack A Spicy Action Plan with Recipes to Reduce Breast Cancer Risk & Manage Your Weight + Organic Spice Blends, for more delicious recipes. Available on Amazon.

Not all fats are created equal, not even close! If we're limiting our fat intake to a moderate amount, it's crucial to fill our pantries with the best of the best—the right types of fats that offer numerous benefits.

These range from optimizing nutrient absorption and reducing inflammation to modulating immunity, keeping your skin healthy, and potentially decreasing cancer risk.

Incorporate my Power Pantry fats into your daily cooking to ensure your diet is rich in anti-inflammatory and antioxidant-rich options, supporting optimal breast cancer risk reduction.

Thousands of studies have explored the relationship between fiber and breast cancer.

The relationship is complex but can be broken down into the following concepts.

👉 Fiber regulates and reduces circulating estrogen
👉 Fiber supports gut health
👉 Fiber balances blood sugars
👉 Fiber supports immunity
👉 Fiber assists with weight management

Remember, these 2 goals when it comes to fiber:
Aim for 30-35 grams daily.
Diversify your fiber intake.

Through years of experience educating patients, I’ve found a few tips that help ensure you achieve your fiber goals. SWIPE OVER.

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Mushrooms are rich in aromatase inhibitors. It may reduce the activity of an enzyme that produces estrogen, helping to lower estrogen levels. Plus, they contain beta-glucans, a special type of prebiotic fiber that supports the immune system.

There are so many types of mushrooms out there, and they ALL have benefits! Exotic varieties like maitake, shiitake, reishi, and turkey tail are fantastic, but don’t forget about crimini, porcini, and portobellos. Even the humble white button mushroom has been shown to inhibit breast cancer proliferation.

For dried mushrooms, try my spaghetti prep method: boil in water for 30 minutes to re-hydrate, then cook as you would any fresh mushroom. It’s an easy way to add more nutrition to your meals.

Mushroom powders are another great option, especially for getting exotic mushrooms that may not be readily available fresh. Simply add them to coffee, tea, smoothies, marinara sauce, salad dressings, and soups for an extra nutritional boost.

Let’s harness the power of mushrooms and enjoy their health benefits!

Think of spices as versatile powerhouses—they may fight cancer through multiple cellular mechanisms. Scientific studies reveal that compounds in spices can inhibit cancer cell growth, prevent proliferation, block metastasis, and even kill malignant cells. They can also bolster your immune system, block blood vessel growth to tumors, and are rich in antioxidants and anti-inflammatory compounds to help keep cells healthy.

There are hundreds of studies on spices and their anti-cancer effects (breast, colon, gastric, lung, prostate, skin cancer, and more).

Ready to make a change? Join my masterclass starting June 8th! It’s one thing to have knowledge – it’s another to TAKE ACTION. This evidence-based class is designed to help YOU get lasting results. Let Rachel Beller keep it simple and tell you what to eat.

After years of research and development, I’m thrilled to offer this program to you. Are you ready to TAKE ACTION?

When it comes to "whole grains," always opt for intact grains whenever possible. Look for individual grains that are intact or cracked into large pieces, not ground into flour. Examples include wheat berries instead of whole wheat flour, steel cut oats instead of instant oats, and flourless breads instead of soft whole wheat breads.

Research shows that intact grains make a difference—a 2021 meta-analysis found that intact steel cut oats result in lower post-meal blood sugar and insulin levels compared to instant oats. Another study showed that coarse bread made with intact grain kernels led to significantly lower insulin release compared to bread made from flour.

I'm currently enjoying sunflower seed bread. What I love about it is that you can see the kernels and seeds, which is key when choosing bread. Always aim for those intact grains for better health benefits!

This vibrant green Mung bean soup isn't your average soup—it's a symphony of flavors and nutrients designed to fuel your body and brighten your day, sip by delightful sip.

Mung beans is a legume, which in general, are an excellent source of plant-based protein. Research shows that meals made with legume recipes and legume protein provide just as much post-meal satisfaction as animal based proteins and are packed with fiber.

The secret ingredient is this soup is the Vegitude Power Spice Blend by Beller Nutrition. This specially formulated blend isn’t just any old mix of spices—it’s a breast cancer protective powerhouse. Each ingredient was carefully chosen not only for its flavor but also for its incredible breast cancer prevention potential.

Garlic and onion, for example, have both been linked to lower breast cancer risk thanks to their active compounds that may inhibit carcinogens, protect cell DNA, and suppress tumor cell proliferation. Turmeric, with its key nutrient curcumin, has been shown to block cancer cell growth, kill tumor cells, and halt metastasis. When paired with black pepper, the absorption of curcumin is enhanced by up to 2,000%.

Parsley, yet another key ingredient in the blend, is rich in apigenin, an antioxidant with potential anti-estrogenic properties. And let’s not forget that all five of these spices are renowned for their anti-inflammatory properties, making them a triple threat against inflammation and oxidative stress.

Savor each spoonful, knowing you're nourishing body and soul. Want to add this magic to your meals? Check out my Vegitude Power Spice Blend now!

Parsley is rich in apigenin, which is an antioxidant, that may have anti-estrogenic properties. It also contains quercetin, which may also improve curcumin absorption.

Using spices such as parsley may also give your body a little “boost” in managing blood sugar spikes.

The best part is that it’s widely available, budget friendly, and has a versatile flavor that is easy to integrate into a diverse range of dishes.

I add it to almost anything and everything, salads (including quinoa and bean salads), sandwiches, pasta dishes, soups, dressings, and dips.

Protein is essential for your body's recovery, tissue repair, and immune system health. It also provides long-lasting energy, curbing cravings and aiding weight management.

Navigating protein choices can be overwhelming. Opting for plant-based proteins is key, backed by years of research for cancer risk reduction and overall health.

SWIPE through to learn more plant protein perks. With the Beller Method, you'll learn to prioritize protein-rich, plant-based options for optimal well-being.

Tahini is a “rock star” as a sauce or salad dressing! It’s a win-win as sesame seeds are one of my favorite nutritional superheroes—they add richness, depth, and are packed with protective lignans, which means breast cancer-risk reduction and a total game-changer for cardiac health.

Be sure to BOOKMARK my Tahini Sauce Two Ways and let me know what you think.

I understand the struggle—we're all looking for shortcuts to maintain a healthy lifestyle. Balancing family, work, and a hectic schedule can make focusing on nutrition a challenge.

That's exactly why I've introduced my Power Spice blends. My Power Spice Blends can effortlessly enhance the nutritional value of prepackaged foods and more. With just a few pinches, you can amplify your foods' anti-inflammatory, antioxidant, and anti-cancer properties!

Let's begin with beverages. Whether you're sipping on coffee, tea, or smoothies, why not transform them into nutritional powerhouses? SWIPE OVER for some ideas.

Snack time is the best time and I am sharing my favorite on-the-go snacks in this carousel.

You can include a snack between each meal if you’re hungry, but most people
feel that an afternoon snack is the most helpful to have due to the long period between lunch and dinner. If you skip it, you are more likely to overeat before or during mealtimes.

Bonus tip: if you find yourself hungry at any point during the day, feel free to munch on some low-starch vegetables as an anytime snack. They’ll provide protective phytochemicals and fiber, but aren’t high in calories and won’t spike your blood sugar. Go for low-starch veg any way—raw, cooked, or even in a vegetable soup!

What is your favorite low-starch veg to snack on?

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Ready to transform your life? Click the link in our bio and join the Rachel Beller Nutrition Masterclass today!

I love spices—naturally—and think everyone should use them.

Not only do spices take healthy dishes from bland to in-demand (oatmeal? no problem! steamed broc? bring it on!), but my years of research have revealed that spices also add “daily power” in the form of nutritional value and potent cancer protective properties...the spice rack that you have in your kitchen is actually a useful tool for breast cancer risk reduction!

For thousands of years, cultures around the world have prized spices not only for
their culinary prowess, but also for their medicinal powers. Our ancestors were onto something—a convincing and growing body of modern research is uncovering a wealth of health benefits conveyed by spices.

In 2013, I read an article by the American Institute for Cancer Research that described how just a pinch of spices could deliver a significant amount of anti-inflammatory, cancer- protective benefits. That piqued my interest, and I dove into the scientific literature to find out more.

Spices and herbs are the most concentrated source of antioxidants and phytochemicals—yes, even more than berries, tea, and dark chocolate, and are far more powerful and sustainable than vitamin and supplement pills Americans pour millions of dollars into every year. Then there’s my favorite discovery, which I dubbed “Spice Synergy.” When used in combination, certain spices can boost each other’s nutritional effects. Think of these combos as the ultimate power couples (and trios, and more).

All of this research and experimenting with spice combos forever changed the way I think about spices.

SpiceRack is an actionable plan for breast cancer risk reduction and more, and Power Spicing is the secret sauce that elevates the method beyond the basics.

Let’s revolutionize the way we think about drinks. It’s not just about avoiding the alcohol and being stuck with plain water 24/7. I want you to embrace the concept of drinking Power Beverages throughout the day, from your morning routine and afternoon pick-me-up, to your evening wind-down indulgence. Take every nutritional opportunity to add more good, not just with what you’re chewing, but with what you’re drinking.

Choose beverages that are packed with antioxidant, anti-inflammatory and anti-cancer benefits, and make a habit of incorporating Power Beverages from AM to PM to further elevate and Spice Up your daily routine— you will feel the difference!

In my upcoming masterclass you'll have access to my power beverage recipes to elevate your daily routine. Any questions? Comment below.

Legumes and beans are an excellent source of plant-based protein, and research
shows they provide just as much (if not more!) post-meal satisfaction as beef. Plus, a
3⁄4 cup serving gets you to about one-third of the way to your daily 30-35 grams of fiber.

Legumes have specifically been linked with a reduction in breast cancer risk: A Harvard study including over 88,000 women found that those who substituted just one serving of legumes for one serving of meat per day had a 15% lower risk of breast cancer. Women had a 24% lower risk of developing breast cancer if they ate beans at least twice a week compared to those who ate them less than once a month.

Let’s be real, eating beans and legumes may definitely cause you to pass some extra wind, so in this carousel are some tricks to help alleviate this.

You have to try my delicious 'Debloat Me' soup. The secret in this soup is the parsley, which helps flush out excess water from the body and keeps tummy bloat at bay. Along with this prebiotic and vitamin-rich ingredient, asparagus lends vitamins A, E, C, and K, and the green peas are rich in protein, fiber and loaded with all types of B vitamins that may help energize you up. I think of this super green trio as a tasty multivitamin in a bowl!

I invite you to join our upcoming transformation masterclass for exclusive access to the Beller Nutrition Method and simple, delicious and power recipes to power up you daily nutrition with ease.

Population-level research has shown that alcohol intake is linked to increased risk of breast cancer. This might be due to alcohol’s effect on estrogen metabolism resulting in higher blood estrogen levels, due to its oxidizing or DNA damaging effects. Major health organizations strongly suggest limiting alcohol intake, and I agree. If you aren’t currently drinking—keep it that way! And if you do include alcohol, try reducing the amount and frequency, as less is best.

Limit your alcohol intake to special occasions, and whenever possible opt for a tasty dry option. I want you to reconsider your drink and opt for tasty beverages that feel special—without the added risk! Rethink your weekend refresher or evening relaxer and instead of something alcoholic, pick a drink with nutritional benefits that can potentially reduce risk rather than add to it—think: sparkling seltzer with orange zest, mint leaves, and frozen blueberries or one of our power beverages like a spicy immunity shot.

I share my signature power beverage recipes with you in my book SpiceRack. Link in bio to get your copy.

Spices and herbs are the most concentrated source of antioxidants and phytochemicals– pinches of goodness add up to greatness.

SWIPE OVER to learn more about what literally hundreds of scientific studies have revealed about the power of spices!

Power up your dishes with our thoughtfully crafted Beller Nutrition spice range and experience the true benefits of spices!