Healthy Eating for Life to Prevent and Treat Cancer , livre ebook

Healthy Eating for Life to Prevent and Treat Cancer
P HYSICIANS C OMMITTEE FOR R ESPONSIBLE M EDICINE
Copyright © 2002 by Physicians Committee for Responsible Medicine. All rights reserved.
Menus and recipes by Jennifer Raymond
Published by John Wiley & Sons, Inc., New York
Design and production by Navta Associates, Inc.
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Physicians Committee for Responsible Medicine Expert Nutrition Panel
Healthy Eating for Life to Prevent and Treat Cancer
Neal D. Barnard, M.D.
Patricia Bertron, R.D.
Suzanne Havala, M.S, R.D, L.D.N, F.A.D.A.
Jennifer Keller, R.D.
Gabrielle Turner-McGrievy, M.S., R.D.
Martin Root, Ph.D.
Amy Joy Lanou, Ph.D.
Kristine Kieswer
Brenda Davis
with Vesanto Melina, M.S., R.D.
Special thanks to those who contributed to specific chapters, and provided thoughtful reviews or suggestions: John Borders, Wilma Glover, Jenise Side-botham, Lavida Bond, and Sandra Howard, who shared their personal experiences; Staci Schmidt of the Block Medical Center, Bhora Derry, R.N., cancer specialist Abby Bloch, Ph.D., Brenda Davis, R.D., William Harris, M.D., and Hal Gunn, M.D., of the Center for Integrated Healing.
Contents
List of Recipes
Foreword
PART I: Essentials
1 NEW POWER AGAINST CANCER
What Is Cancer All About?
How Cancer Starts
Powerful Protection Found in Simple Foods
Cancer and Its Dietary Origins
Cancer in Various Parts of the World
What to Eat, What Not to Eat
2 TRACKING DOWN THE CULPRITS
Out of the Frying Pan, into the Fire
What’s the Matter with Meat?
Dairy—Far from Perfect
A Little Douse Will Do You Harm
Go Lean
Alcohol: Fuel on the Fire
3 THE RIGHT STUFF: GETTING THE NUTRIENTS YOU NEED
Fat
Protein
Carbohydrate
Fat, Protein, and Carbohydrate: Where Do We Find the Good Varieties?
Why Animal Products Are Not Recommended
Foods for Health
Strong Support for Plant Foods
Calcium
Vitamin D
Vitamin B 12
Omega-3 Fatty Acids
Practical Pointers
PART II: Making It Work for You
4 CANCER: DIETARY SELF-DEFENSE
Veggies, Fruits, and Natural Antioxidants
The Antioxidant Arsenal
Getting the Protection You Need
More Cancer Fighters in Plant Foods
A Colorful Crew of Allies
Legumes: Protein Powerhouses of the Plant Kingdom
The Joy of Soy Foods
Nuts and Seeds: A Little Go a Long Way
Great Grains and Friendly Fiber
Carbohydrates—Friend or Foe?
Fiber: An Effective Force
5 FOODS FOR CANCER SURVIVAL
Foods and Immune Defenses
Cutting Fat and Cholesterol
Natural Immune Boosters
The Example of Breast Cancer
Cancers of the Uterus, Ovary, and Prostate
Digestive Tract Cancers
6 NUTRITION DURING CANCER TREATMENT
Lack of Appetite
Taste Changes
Dry Mouth
Chewing or Swallowing Problems
Nausea and Vomiting
Diarrhea
Constipation
Weight Loss
Weight Gain
Eating during Recovery
Programs Offering Nutritional Support
PART III: Lifelong Health
7 PUTTING FOOD POWER TO WORK AGAINST TODAY’S COMMON CANCERS
Lung Cancer
Supersize Your Fruits and Veggies
Synthetic Shortcomings
Cut the Fat
Prostate Cancer
Breast Cancer
Colon and Rectal Cancers
Ovarian Cancer
Cervical Cancer
Putting Science to Work
8 TREATING YOURSELF TO GOOD FOOD AND GREAT HEALTH
Making Friends with Healing Foods
Food Safety and Food Storage
Social Events
9 FITNESS, FRIENDSHIP, AND FREEDOM FROM STRESS
The Research: Good Reason to Move
Weight Management
Stress Management
10 PUTTING IT ALL TOGETHER
11 COOKING TIPS AND TECHNIQUES
Planning a Menu
Making a Shopping List
Seasonal Eating
Stocking Up
Meal Preparation
12 MENUS FOR A WEEK
13 THE RECIPES
Breakfasts
Grains and Pastas
Sandwiches and Wraps
Salads
Dips, Dressings, and Sauces
Soups and Stews
Entrées
Vegetables
Breads and Desserts
Beverages
 
Glossary
Resources
References
Index
List of Recipes
BREAKFASTS
Blueberry Buckwheat Pancakes
Whole Wheat Barley Cakes
Oatmeal Waffles
French Toast
Zucchini Scramble
Braised Potatoes
Apple Cinnamon Oatmeal
Multigrain Cereal
Blueberry Muesli
Sweet Potato Pudding
GRAINS AND PASTAS
Brown Rice
Brown Rice and Barley
Seasoned Rice
Bulgur
Whole Wheat Couscous
Polenta
Quinoa
Ginger Noodles
Kasha with Cabbage
SANDWICHES AND WRAPS
Baked Tofu Sandwich
Teriyaki Spice Baked Tofu
Bean Burgers
Zucchini Pockets
Thai Wrap
Broccoli Burritos
Middle Eastern Roll-ups
SALADS
Fresh Broccoli Salad
Fresh Tomatoes with Basil
Tex-Mex Salad
Watermelon Salad
Mixed Greens with Apples and Walnuts
Red Potato Salad
Carrot, Beet, and Jicama Salad
Spinach Salad with Orange Sesame Dressing
DIPS, DRESSINGS, AND SAUCES
Black Bean Dip
Corn Butter
Brown Gravy
Tofu Mayo
Salsa Fresca
Sesame Salt
Sesame Seasoning
Simple Vinaigrette
Balsamic Vinaigrette
Raspberry or Blackberry Vinaigrette
Liquid Gold Dressing
Creamy Dill Dressing
Apple Chutney
Cranberry Persimmon Relish
Blueberry Sauce
Pineapple Apricot Sauce
SOUPS AND STEWS
Vegetable Broth
Green Velvet Soup
Cuban Black Bean Soup
Creamy Beet Soup
Minestrone
Creamy Curried Carrot Soup
Lima Bean Soup
Mexican Corn Chowder
Gazpacho
Lentil Soup
ENTRÉES
Black Bean Chili
Spicy Refried Beans
Cabbage Rolls
Thai Vegetables
Kasha with Broccoli and Black Bean Sauce
Collard Greens with Portobello Mushrooms
Red Beans and Rice
Lasagna
Black Bean Pueblo Pie
Eggplant Manicotti
Stuffed Winter Squash
Barbecue-style Portobellos
VEGETABLES
Broccoli with Fat-Free Dressing
Braised Collards or Kale
Bok Choy
Winter Vegetable Medley
Beets in Dill Sauce
Delicata Squash
Carrots in Orange Sauce
Braised Cabbage
Summer Succotash
Mashed Potatoes and Kale
Curried Potatoes
Mashed Potatoes
Sweet Potatoes with Pineapple
Edamame
French Green Lentils
Roasted Red Peppers
Roasted Garlic
BREADS AND DESSERTS
Garlic Bread
Quick and Easy Brown Bread
Blueberry Muffins
Berry Cobbler
Fresh Peach Crisp
Prune Whip
Brown Rice Pudding
Dried Fruit Compote
Fruit Gel
Blueberry Pudding
Holiday Fruitcake
Blueberry Freeze
BEVERAGES
Apricot Smoothie
Iced Green Tea
Cranberry Apple Tea
Foreword
Cancer has leapt from being a fairly rare disease just a few decades ago to what is now a condition of everyday life. Far too many of us find ourselves in doctors’ offices, having frank and frightening discussions about what this diagnosis means, either for ourselves or our loved ones, and desperately trying to sort through difficult treatment choices.
However, that dismal scenario is rapidly transforming into a far more optimistic one as we take powerful new strategies into our hands that can prevent cancer or alter its course once it has been diagnosed. These new approaches come from researchers who have carefully studied people with cancer and those seemingly protected from it. They have examined individuals who, despite the diagnosis, have lived far longer than expected or even had complete remissions. In tearing apart their diets, meticulously going through what they ate and what they avoided, clues have emerged that have then been put to the test in confirmatory studies. While this line of research is still ongoing, we have already learned enough that, if people everywhere took full advantage of it, most cancers would never occur.
Surprising as that may sound, one research study after another has confirmed that genes are not the cause of most cancers. Rather, our eating habits, aided and abetted by our smoking and drinking habits, are far and away the strongest determinants of whether cancer will loom in our future. Changing your diet makes an enormous difference. Whatever your age or current state of health, it is time to take advantage of this fact.
Perhaps the most important discoveries are for people who have already been diagnosed with cancer. Researchers have found that healthy diets not only make cancer much less likely to begin; good nutrition also can help a person already diagnosed with cancer to beat the disease.
Let me ask you not to keep what you read here a secret. Please share this vital information with your loved ones. Even better, try the recipes that put the science of nutrition into practice. They will do more than prevent cancer. They are also designed to cut cholesterol, help you slim down or stay that way, and introduce you to a world of healthy eating.
I wish you the best of success and the very best of health.
Neal D. Barnard, M.D.
President, Physicians Committee for Responsible Medicine
PART I
Essentials
1
New Power against Cancer
If you or a loved one is concerned a