you see, lignans are rich in flaxseeds, chia seeds, some other seeds, the women who ate the most lignans which was less than 1 milligram a day had a 71% decrease in breast cancer mortality over that 10-year period. now one teaspoon of flax or chia seeds have about 7 milligrams of lignans, and in the study less than 1 milligram decreased breast cancer deaths by over 70%. that's truly amazing. so here's my nutritarian prescription for you. number one-- do you eat some beans every day? you should. i want you to. check that off. it's important. do you eat least a cup of berries and two other fruits a day? are you having three fresh fruits a day? you got to check it off. it's one thing you have to do. it's part of the formula here. now that 1 ounce of raw nuts and seeds, i want an half an ounce from--i want at least a tablespoon of chia seeds or sesame seeds or flaxseeds or hemp seeds, i want at least a tablespoon of those seeds to get the lignans you need. i want some of those nuts and seeds to be some walnuts if possible for the omega-3 fatty acids. have all the seeds and nuts you want, hav