Posts Tagged ‘Anticancer diet’

Oatmeal Buckwheat Flax Seed Pancakes with Black Raspberry Syrup

In Anticancer foods, foods for colon cancer, foods for breast cancer, antioxidants, Breast Cancer, Cancer, cancer stem cells and recurrence, inflammation, targeting cancer stem cells, Uncategorized on February 25, 2019 at 8:29 am

Black raspberries are anticancer powerhouses, even more so than raspberries, blueberries, blackberries, and cranberries. All are loaded with flavonoids and anthocyanidins that reduce inflammation and contain cancer-busting phytochemicals such as ellagitannins and ellagic acid, but black raspberries really stand out. The phytonutrients in black raspberries have been found to inhibit cervical cancer cell growth and tumor formation, inhibit inflammation, and induce apoptosis in various cancer cell lines. According to the late Dr. Mitch Gaynor, M.D. world-renowned integrative oncologist, black raspberries are likely the most potent anti-inflammatory food out there.

Black Rasp

Importantly, black raspberries have been found to target cancer stem cells, thought to be responsible for recurrent and progressive disease. Studies also show that dried black raspberry power may improve blood pressure and support cardiovascular health.[i] (For more benefits read, Raspberries: One Powerful Anti-Cancer Fruit.)

Black raspberries and blueberries are particularly high in antioxidant activity. Antioxidants are thought to protect the body against the destructive effects of free radicals. Free radicals are toxic byproducts of oxygen metabolism that can cause significant damage to living cells and tissues in a process called “oxidative stress.” Free radicals are also produced by pollution, cigarette smoke, herbicides, and EMFs (Electromagnetic fields).* For that matter, some free radicals are generated by the immune system to neutralize viruses and bacteria (for information on antiviral substances, please read Epstein Barr Management.)

The trouble is black raspberries are hard to find and only in season for a short time. In this version of pancakes, I added a black raspberry syrup that will wow you. It is made with raw freeze-dried black raspberry powder, and is absolutely delicious.

Black RaspPancakes



  • ¼ plus 1/8th cup whole rolled oats
  • 1/8 cup buckwheat grouts
  • 3 tablespoons organic whole flax seeds
  • ½ teaspoon baking powder
  • ¼ teaspoon fine ground Celtic sea salt
  • 1 teaspoon ground Ceylon cinnamon
  • Pinch ground cloves
  • Pinch ground allspice
  • 1 pastured egg
  • 8 tablespoons coconut milk
  • ½ teaspoon ghee, butter, or coconut oil
  • 1/3 cup fresh or frozen (but defrosted) wild blueberries (optional)
  • Black raspberry syrup (recipe below)


  1. Place the oats in a bowl
  2. Grind the groats and flaxseed in a coffee grinder and add to the oats
  3. Mix in the baking powder, salt, and spices
  4. Add in the egg and coconut milk
  5. Warm the ghee in a large frying pan over low heat
  6. Drop one 1/3 of the batter into the frying pan, smoothing to shape and flatten slightly. Repeat to make two more pancakes
  7. Allow too cook 3-4 minutes until slightly bubbling and firm; flip and cook 1-2 more minutes. Remove and top with blueberries. Sprinkle with additional salt, if desired.
  8. Drizzle blackberry syrup over the top and enjoy

Serves one hungry person (to serve two, make 4 smaller pancakes, two for each)

Time: 20 minutes

Black Raspberry Syrup — Mix 1 teaspoon freeze-dried black raspberry powder into 2 tablespoons pure maple syrup.

What sets maple syrup apart from sugar is its minerals and antioxidants.  Some research indicates maple syrup contains some 24 different antioxidants, with Grade B containing more than Grade A. While maple syrup falls in the category of sugar, some research says that pure maple syrup may promote a healthy liver and actually help regulate glucose metabolism and increase insulininsulin release.[ii

Dr. Gaynor believed that everyone should consume black raspberry powder daily, even several times daily to calm inflammation (especially effective for relief from upper respiratory issues).

You can add black raspberry powder to your favorite smoothie recipe or even just to water. You may find black raspberries in capsule form to be helpful as well.

[i] https://www.sciencedirect.com/science/article/pii/S0899900715004530?via%3Dihub

[ii] https://www.news-medical.net/news/20110914/Pure-maple-syrup-may-promote-a-healthy-liver.aspx

*For more radio-protectors, please read Simple Solutions for EMF Radiation Protection.

In your good health,


~~If you don’t know your options, you don’t have any~~

Elyn Jacobs is a holistic cancer strategist and speaker specializing in the prevention and treatment of cancer. She is a Contributing Editor for The Truth About Cancer and is on the Medical Advisory Board for BeatCancer.Org and the Advisory Board to the Radical Remission Project. Elyn has written for numerous journals and publications. She was the former Executive Director of the Emerald Heart Cancer Foundation and the creator and host of the Survive and Live Well Radio Show. To contact Elyn, visit www.elynjacobs.com. Elyn offers consults via Skype, phone, or in person. Elyn does not provide online advice.

Elyn Jacobs does not provide online medical advice. The information provided is for general information only. No online site should be used as a substitute for personal medical attention.

This information is for educational purposes only and is not a recommendation to forgo medical advice and treatment.  This post is not intended to treat, cure, prevent, or diagnose any disease or condition. This post does not represent medical advice nor should it be considered to be medical advice or a replacement for medical advice.  I encourage you to discuss this information with your integrative oncologist, naturopathic doctor, or conventional oncologist. The information provided is from my research and not to be taken as scientific evidence.

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Cauliflower Black Beluga Lentil Stew

In Anticancer foods, foods for colon cancer, foods for breast cancer, Breast Cancer, Cancer, Uncategorized on November 5, 2017 at 6:58 pm

This cauliflower-black lentil stew is so delicious — please try it as it is loaded with health-promoting ingredients. It is so versatile. Today I did not have sweet potatoes or spinach on hand so I used carrots and watercress–but I did have both white and purple cauliflower, which was amazing. Other times I used the sweet potatoes and spinach. Always delicious.

cauliflower black lentilCauliflower-Black Lentil Stew:


1 tablespoon coconut oil or ghee

1 large onion, diced, or 4 shallots, sliced

1 tablespoon minced fresh ginger, or 1 tsp dried

1-2 tablespoons curry powder or turmeric, to taste

1 ½ teaspoons ground coriander

¼ teaspoon cayenne pepper (optional)

1 1/2 teaspoon ground cumin

1 teaspoon Ceylon cinnamon

½ teaspoon ground cardamom

4 cups chicken bone broth or vegetable stock

1 cup black beluga lentils (red lentils may be substituted)

1 head cauliflower, cut into bite-sized florets

1 medium sweet potato, diced but not peeled (optional)

3 large carrots, sliced but not peeled,  3/4 inch thick (optional, but best to include either carrot or sweet potato or both)

3 stalks celery, sliced 1/4 inch thick (optional, but provides valuable anti-cancer apigenin)

1 cup baby spinach, arugula, or other green leafy vegetable, chopped if large leaves

1 teaspoon fine-grain Celtic sea salt (or Real Salt)

Freshly ground black pepper

1/2 cup chopped cilantro

1 avocado, optional, skin and seed removed, diced, or 1 tsp olive oil

Serves 4

Serve with Super Seed Bread or Flax Seed Muffins

  1. In a large saucepan, heat the coconut oil or ghee over low heat. Add the onion and sauté for 6-7 minutes until translucent. Add the garlic and sauté 1 more minute
  2. Stir in the spices and sauté for 2 more minutes
  3. Add the broth and lentils and stir to combine. Bring to a low boil, then reduce heat and simmer for 4-5 minutes
  4. Add the cauliflower, sweet potato and/or carrot, and celery. Cover and cook over low heat for 20-25 minutes, until the vegetables are tender. Season with salt and pepper
  5. Add the greens of choice and cook 3-5 minutes more, depending on the toughness of the greens
  6. Stir in cilantro; divide into 4 bowls
  7. Drizzle with olive or or top with diced avocado, if desired (the healthy fat will boost absorption of nutrients)


Why You Should Eat This: (beyond tempting your taste buds):

Cauliflower contains a variety of antioxidants that protect and repair DNA. It also exhibits strong anti-inflammatory activity that help detoxify the body of harmful toxins.

Onions and shallots have many anticancer benefits, offering potent antioxidant and anti-proliferation apoptotic abilities.

Garlic protects organs from heavy metal toxicity and contains the anticancer powerhouse B6.

Carrots reduce cancer growth and lower inflammation

Celery is rich in apigenin, which induces apoptosis through the p53 pathway

Sweet potatoes have many anticancer properties that dramatically lower one’s risk for breast and other cancers.

Ceylon cinnamon has cytotoxic properties (toxic to cancer cells) and helps regulate blood sugar

Curcumin (turmeric) is a powerful anti-inflammatory, anticancer spice that cuts off many pathways for cancer

Cumin is rich in antioxidants and is a natural immunity booster

Black beluga lentils are a rich source of plant protein and have high concentration of cancer-fighting anthocyanins

Spinach gives cancer the one-two punch. It protects DNA and inhibits cancer cell and tumor growth.

Cilantro is a strong detoxifier of heavy metals such a mercury

Avocado and olive oil offer significant anti-cancer, health-boosting nutrients


~~If you don’t know your options, you don’t have any~~

Elyn Jacobs is a breast cancer survivor and holistic cancer strategist who helps people make better, healthier, non-toxic choices. She emphasizes the critical nature of addressing the root cause of cancer and not just its presenting symptoms (such as the tumor). Elyn specializes in understanding the role of estrogen in breast cancer and debunks the myths associated. She is a Contributing Editor for The Truth About Cancer and was creator and host of the Survive and Live Well Radio Show on the Cancer Support Network. Elyn is on the Medical Advisory Board for BeatCancer.Org and is on the Advisory Board to the Radical Remission Project. Elyn was the former Executive Director of the Emerald Heart Cancer Foundation. Contact Elyn via her website. Elyn offers consults via Skype, phone or in person.

Food Fatigue: The Perils of Eating Too Healthy

In Uncategorized on June 23, 2015 at 8:41 am

What could be wrong with trying to eat healthy?  Eating a healthy diet will go a long way to improve quality and quantity of life, right?

Yes, it certainly will.  However, sometimes when people try to eat super well, they end eating the same things, day after day because they feel compelled to get in all their daily anti-cancer foods.  Don’t get me wrong, I am a super healthy eater, and encourage my family and clients to take an active role in choosing nutrient-dense foods. But when you just can’t stomach one more smoothie, salad, soup or stew; when you open the refrigerator and NOTHING interests you, you have food fatigue.

Some uber-healthy eaters develop an eating disorder referred to as orthorexia, an obsession with eating healthy foods and avoiding ‘unhealthy’ foods.  While that might not seem like something to be worried about, in extremes it causes people to eliminate entire food groups from their diets and makes them over-analyze everything in their food.  People with orthorexia are often afraid to eat in restaurants for fear of unhealthy ingredients and preparation, or avoid social engagements and thus often become depressed and lonely.

But short of becoming orthorexia, food fatigue can create a loss of desire to eat.  While calorie restriction has anticancer benefits, the body needs sufficient nutrients to fortify the immune system and support the body against cancer.  Coupled with an already rigid diet, being too bored by our food choices to eat will limit the range and extent of nutrients ingested. We are constantly bombarded with ‘eat this and not that’.

Beyond the obvious–eat organic and avoid GMOs, processed, fast and fried foods whenever possible; don’t stress about every little thing that goes into your mouth.  Apart from food allergies, sensitivities or intolerances, entire food groups need not be eliminated—unless by choice.  (Junk food is not a food group, just in case this gave you a license to grab some fries–at least not often). And even if one chooses to eliminate certain foods, it is still not a good idea to eat the same foods day in and day out. Eating a balanced but varied diet will serve us better in the long-run.There is often a there is a fine line between eating healthy and becoming either bored with dining or being boring to dine with.

Do you suffer from Food Fatigue? Pick up a cookbook, browse a cooking magazine or dig into a pizza!

Whoa, before you think I have lost my mind, pizza can be super healthy and a delicious way to pack in a significant amount of nutrients.

gustorganics chickpea pizzaI had dinner in the city with a good friend, Tami Boehmer.  We went to Gustorganics in New York City and I had a delicious chickpea crust pizza with garlicky kale, herbed tofu feta and creamy basil pesto.  I was hooked. I have since then replicated that meal at home and expanded my toppings (and okay, I tend to go heavy on the toppings, but Gustorganics had just the right amount). You can put most anything on a pizza. Pestos and sprouts are an easy way to add flavor and pack in a lot of vegetables. Grow your own sprouts and herbs, make your own pestos or visit your local farmer’s market. Oh the places you can go with really healthy foods.

For the pizza: (serves one or two)

  1. Mix ½ cup garbanzo bean/ chickpea flour with ¼ cup filtered water, ½ tsp olive oil, dash of salt and  herbs, if using (¼ tsp dried or ½ tsp fresh). For a thinner crust, add a bit more water
  2. Spread mixture in oval, round or rectangular shape on parchment paper—crust should be about ¼” thick
  3. Bake at 375 degrees about 20 minutes until just browning on the edges. Carefully peel from paper and flip
  4. Spread sauce and/or pesto onto crust
  5. Add additional toppings and return to the oven for 5 minutes
  6. Serve with sprouts (microgreens) of choice for sprinkling on top


  • Add fresh or dried herbs to the crust mixture—I like oregano or rosemary in mine
  • 1 Tbs ground or partially ground flax seed may be added to the crust
  • When using salt, consider Celtic sea, Pink Himalayan or Redmonds Real Salt
  • When choosing olive oil, look for organic, extra virgin, and skip the supermarket brands.
  • Utilize the power of food-synergy.  When certain foods are combined, the nutritional benefits are phenomenal

pizza with oilTopping choices are endless.  Consider tomatoes, tomato sauce, pestos, thick cashew cream, olives, caramelized onions, sundried tomatoes, mushrooms, kale, broccoli, roasted or grilled eggplant, organic cheese (vegan or dairy, or nutritional yeast), fresh herbs and sprouts (basil sprouts are excellent if you can find them—they can be added with the toppings and they add a huge boost of flavor)

Serve with salad or sprouts such as broccoli, kale, watercress, alfalfa or whatever you can find or grow. Sprouts are loaded with valuable health-boosting, anti-cancer phytochemicals in highly concentrated forms, so a little goes a long way.

Here are some of the variations I tried:

Kale (chopped fine and tossed with olive oil and salt) tomato bruschetta, and artichoke and basil pesto, with watercress sprouts kale artichoke pizza (right)

 caulf pizzaCurried cauliflower with mustard seeds and kale (roasted for dinner the night before), nutritional yeast and cheese; broccoli and watercress microgreens on the side.

olive pizzaKalamata olives, sundried tomato pesto, basil pesto, chopped kale (you may want to use chopped kale sautéed with olive oil and garlic), with watercress sprouts

brie pizzaBrie with Kalamata olives, sundried tomato, artichoke and basil pesto, with watercress migrogreens

basil sprout pizza Basil and artichoke pesto,basil sprouts, tomato bruschetta, with broccoli spouts 

Some people eat to live and some live to eat; I say eat good food that makes you happy.  Deprivation is never a good thing and will not nourish the soul, just don’t forget the sprouts!

For more recipes: Cancer Fighting Farm-Stand Recipes

Some of my favorite anti-cancer toppings:

Tomatoes are a powerful anti-cancer fruit, particularly due the synergistic effects of lycopene, beta-carotene, vitamin C, phenols and other nutrients and antioxidants in the tomato working together to offer cancer protection

Basil has powerful anti-inflammatory and antioxidant properties. It contains flavonoids that help shield cell structures from radiation and oxidative damage. Both fresh basil and basil oil have strong antibacterial capabilities, so by adding the herb or oil to your salad, you can help ensure your vegetables are safe to eat.

Eggplant is rich in dietary fiber, loaded with vitamins and minerals, and contains powerful cancer fighting antioxidants such as chlorogenic acid, which fights free radicals and helps protect cells from mutating into cancer cells, and nasuin, which helps cut off the blood supply to cancer cells.

Rosemary is a powerful anti-cancer herb.  The two key ingredients in Rosemary-caffeic acid and rosemarinic acid-are potent antioxidant and anti-inflammatory agents, which help protect the body’s cells from damage by free radicals. Rich in carnosol, Rosemary has been found to detoxify substances that can initiate the breast-cancer process. It’s widely known that an imbalance of estrogen hormones in women can contribute to breast cancer. Rosemary stimulates liver enzymes which inactivate estrogen hormones. Rosemary, along with thyme, oregano, basil and mint promote apoptosis in cancer cells and reduce their speed by blocking the enzymes they need to invade neighboring tissues. Rosemary can inhibit the formation of HCAS, the carcinogenic compounds that form when you cook protein, by 75% (so use chopped rosemary in your marinade if you choose to grill proteins)

Oregano possesses anti-bacterial as well as anti-inflammatory properties, and encourages cell death making it a powerful anti-cancer herb; but what is really exciting is that may be particularly effective against prostate cancer and may even become part of the treatment for this cancer.   

Watercress is rich in  beta-carotene and other carotenoids including lutein, calcium as well as trace amounts of omega-3’s. Watercress also contains a high amount of PEITC (phenylethylisothiocyanate) which has been shown to protect DNA from damage. Studies show that a regular intake of watercress has been associated with protection against colon cancer

Red cabbage  not only contains isothiocyanates but  also contains anthocyanins, a class of flavonids that provides as many as 36 different varieties of anticancer chemicals. Cabbage also contains a significant amount of glutamine, an amino acid that has anti-inflammatory properties. Red Cabbage boosts the immune system’s ability to produce more antibodies. Red cabbage contains large quantities of sulfur and other minerals that work as cleansing agents for the digestive system. Raw red cabbage cleans the bowels, thus helping to prevent indigestion and constipation.

Artichokes contain three amazing anticancer properties (polyphenols, antioxidants such as vitamin C and flavonoids) that protect the body against free radicals, encourage apoptosis (cell death) and cell proliferation, which means they can which means they can slow down, stop, or even completely reverse the effects of cancer.

Crucifers (kale, broccoli, broccoli rabe, watercress, arugula, etc) have numerous anti-cancer, detoxifying benefits that help prevent toxic buildup and DNA damage. Crucifers promote healthy estrogen metabolism.

gust organics photoGustOrganics is the only 100% certified organic restaurant and bar in NYC. 519 Avenue of the Americas @ 14th street – New York, NY


~~If you don’t know your options, you don’t have any~~
Elyn Jacobs is a breast cancer survivor, professional cancer strategist, speaker, and the Executive Director for the Emerald Heart Cancer Foundation. Elyn empowers women to choose the path for treatment that best fits their own individual needs. She is passionate about helping others move forward into a life of health and well-being. Elyn has been featured on CNN Money, Talk About Health, and Breast Cancer Answers, is a contributor to The Truth About Cancer, and has written for the Pink Paper, Breast Cancer Wellness, Integrative Oncology Essentials, Surviving Beautifully, Body Local and more; she writes the Options for Life column for the Natural Healing-Natural Wellness Magazine. Elyn hosts the Survive and Live Well Radio Show on the Cancer Support Network. She is on the Medical Advisory Board for BeatCancer.Org and is on the Advisory Board to the Radical Remission Project. Elyn lives in New York with her husband and two young boys. https://elynjacobs.com/about/

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Food; is it Good for Our Health or Our Cancer?

In Uncategorized on October 13, 2012 at 6:20 pm

As a cancer survivor, I wanted to do more than just the suggested surgery.  I felt that if cancer liked my body once, then it might like it again. I wanted to do everything I could to prevent the cancer from coming back. What I discovered was that the best thing that I could do to improve my health was to improve my diet, and maybe support that diet with some supplements– especially for some nutrients that are hard to get in one’s normal diet, or certainly in the amounts I felt were necessary.

So what do I eat?  Tons of fruits and vegetables, including a bounty of fresh herbs,  beans, healthy fats such as  nuts (walnuts, almonds, pine nuts, brazil), flax and chia seeds, avocado, olives and olive and coconut oil,  green tea, some organic eggs and occasionally, some grass fed Elk or local fish.  If I eat cheese, it is locally produced, organic and full fat.  When it comes to produce, I believe a wide variety is critical, eating the rainbow, so to speak, but I also believe it is a good idea to pack in a few key items daily.  Crucifers (kale, broccoli, cauliflower, arugula, radish, Brussels sprouts, etc.) are essential as they have compounds that are very powerful against cancer; try to eat a wide variety and focus a bit on broccoli.  Celery and parsley can stop certain breast cancer tumor cells from multiplying and growing; carrots are free-radical scavengers and can be eaten cooked, raw or juiced. Doc had it right; an apple a day does keep the doctor away.  For more of my favorites, please visit Eating to Cheat Cancer .

I don’t like the word ‘no’.  I have two kids, so I have tried to perfect this, but words such as no, never, don’t and can’t—these are very negative words and are not helpful when you are trying to make healthful changes.  I like to ask my clients to start with small changes and aspire to eating well 80% of the time; I find that this allows them the flexibility they need and before you know it, they are more like 90-100%, to the point when they no longer consider food choices to be a diet, but rather naturally gravitate to healthier options.

The easiest way to transition to a healthier diet is to find foods that you enjoy, and build the diet around those.  In other words, if you don’t like broccoli, don’t start there, but maybe throw a few sprouts into your smoothie; small change, powerful response.  Like almond butter but trying to avoid grains?  Smear it on raw carrots or apple slices. 

Ok, so back to the topic.  Is eating bad for your health?  We know that what we eat greatly affects our health and our risk for cancer.  However, we hear so many conflicting stories, and read so many articles on the perils of what we thought were healthy choices.  Plus, there are so many different strategies when it comes to choosing a dietary protocol.  It is no wonder we are all confused.  I often just want to throw my hands up in the air and say…eating is bad for your health!  But before you do that and give up the quest, know that food matters and know that the best strategy is the one that works for you.

So let’s take a look at some of the controversies.

In our quest to avoid dairy, many of us switched to almond, soy or hemp.  But a peek at the ingredients sends us right back to our local dairy farm. Make our own almond milk?  Not likely if you have kids or a full time job.




Gave up the full fat as you heard the bad stuff is mostly in the fat?  Think again, take out the fat and lose the health promoting naturally occurring CLA.  Traded beef for chicken?  Ever read what they feed chicken these days?  Plus, chicken (eggs and meat too) are inflammatory; consider organic grass- fed meats.  Get the rod out and catch dinner?  Ah, the PCB’s and red tides; think again.  Like shrimp?  Consider the source; farmed shrimp from much of Asia is raised in a toxic environment.  Grains and wheat?  Dr Mark Hyman calls the wheat today Frankenwheat  and suggests we avoid eating it, and so much has been written on the perils of gluten and grains.  However, think gluten-free is the way to go?  Only if the food is naturally gluten free….not some chemical substitute for the real thing.



So what can we do?  Relax. Eating a small amount of anything isn’t going to kill you.  Eat as close to nature as you can, and employ food as your ally.  Worried about the sugar in carrots and fruit?  Start your day with cinnamon.  Just one to two teaspoons can help regulate blood sugar.  Worried about BPA exposure?  Add more probiotics (and a few other agents) to your diet.  Concerned about heavy metals such as mercury?  Eat more cilantro. Food really is thy medicine.

Want to know more about specific anti-cancer diets and protocols? Over the next few weeks, I will have several health experts on Survive and Live Well.  We will hear from Elaine Cantin, survivor and author of The Cantin Ketogenic Diet;  Ellen Kamhi, RN, The Natural Nurse;  Wellness Coach, Jan Jargon; Dr Christopher Nagy;  Dr Michael Schachter; and author Sarto Schickel, whose wife  utilized the best of conventional medicine alongside the Gerson therapy to treat her stage IV cancer. All will share valuable insight on food and its impact on healing.

Food, it is good for our health, and if done right, can be downright unfriendly to cancer.  Eat like your life depends on it, and yes, enjoy a bit of red wine–if that is something that gives you great pleasure. In fact, have it with some dark chocolate.  Sure, chocolate has some sugar, but it is loaded with antioxidants and reduces inflammation, so if you crave dessert—have one that comes with benefits.

Want to talk about your specific needs for an anti-cancer diet? Visit my website to schedule an appointment for one-on-one coaching.


Elyn Jacobs is a breast cancer survivor, professional cancer coach, radio talk show host, speaker, and the Executive Director for the Emerald Heart Cancer Foundation. Elyn empowers women to choose the path for treatment that best fits their own individual needs. She is passionate about helping others move forward into a life of health and wellbeing. Elyn lives in New York with her husband and two young boys. Find Elyn at www.elynjacobs.wordpress.com. To tune into the Survive and Live Well show, visit www.W4CS.com, Tuesdays at 1pm, EST.

Follow Elyn on Twitter @elynjacobs and @survivelivewell, Facebook @Elyn Jacobs Consulting and LinkedIn @Elyn Jacobs