Cancer-Fighting Cookbook (3 page)

Once you have set up your menu plan for the week you can also set up shopping lists. These will be useful if you need to ask someone else to shop for you.

SHOPPING LIST FOR PREVIOUS MENU PLAN

These are just some suggestions to get you started. The idea is to have sufficient staple items on hand, such as crackers, rice, pasta, prepared pasta sauce, soups, and long-life milk (the type that comes in cartons and doesn't require refrigeration).

Cancer is a condition that arises because of crucial changes in the DNA or blueprint of a cell that isn't corrected and results in a progressively chaotic situation. Although this error of DNA may occur in one place, it may spread or metastasize to other locations in the body. Super foods are foods that provide nutrients that protect the DNA from damage in the first place; these nutrient chemicals are called antioxidants. Anticarcinogens are nutrient chemicals that protect DNA damage even more by alerting the immune system to changes in DNA and then doing damage control. Another consideration in protecting DNA from damage is inflammation. When cells divide more often than usual, they may make mistakes more often. This is one reason why anti-inflammatory foods are also helpful in fighting cancer. Cancer cells divide faster than normal cells and anti-inflammatory foods may be helpful in slowing this process down. The good news is that many delicious foods are rich in all three types of health-promoting chemicals — antioxidants, anticarcinogens, and anti-inflammatories.

Examples of cancer-fighting super foods include berries, pomegranates, lemons, and other citrus fruit, as sources of antioxidants; curry powder (contains turmeric, cumin, and other spices that have anticancer activity), salmon, flax, and chia seeds as sources of omega-3 oils, which are anti-inflammatory. In addition, there are some foods that have natural aspirin-like activity or anti-inflammatory properties, such as apricots and broccoli. Marinades and rubs made of cancer-fighting herbs and spices are useful ways to prevent possible harmful amine production when food is heated. Recipes in this book use as many cancer-fighting super foods as possible.

All vegetables have cancer-fighting benefits; however, some are particularly beneficial.

• Cruciferous vegetables:
  Vegetables from the cabbage and garlic family are especially helpful in fighting cancer. The cruciferous or brassica family of vegetables includes cabbage, broccoli, Brussels sprouts, cauliflower, collard greens, mustard, kale, Swiss chard, and watercress. These vegetables are rich in sulfurophanes and are effective at fighting cancer by triggering enzymes that remove possibly harmful environmental toxins, including those found in smog and smoke.
  

• Allium vegetables:
  The allium family includes garlic, onions, chives, scallions, shallots, and leeks. These vegetables also contain sulfurrich compounds, including allicin, and help stimulate detoxification processes that protect against carcinogens. Choose a serving from each of these vegetable groups often, as these are known cancer fighters.
  

All fruits provide vitamin C and other helpful cancer-fighting phytonutrients, but some are particularly helpful.

• Apples:
  The phrase “An apple a day keeps the doctor away” has some truth in it. Apples are delicious cancer-fighting fruits rich in flavonoids such as quercetin and catechins. Researchers have shown that apple flavonoids protect epithelial cells that line the bladder and lungs from mutagens, or cancer-causing agents.
  

• Berries:
  Blueberries are a wonderful source of antioxidants and are tasty, low in calories, and high in fiber. They are rich in colored pigments called anthocyanins, which are a type of flavonoid that is excellent at quenching or trapping possibly harmful free radicals. Choose blueberries if you are exposed to high-energy radiation such as x-rays, flying long distances (especially if this includes going over one of the Poles), or if you have had any infections, as these increase free radical formation.
  

  Black raspberries are another type of berry that thrives in cool and rainy regions such as Oregon. Researchers at Ohio State University have shown that black raspberries are particularly effective at fighting cancers of the upper airways and esophagus. Strawberries are a delicious source of vitamin C and ellagic acid, both cancer-fighting phytonutrients. Choose them often for low-sugar, tasty cancer-fighting desserts and cereal toppings or as a snack.
  

• Tropical Fruit:
  Mango, although not as high in antioxidants, has been shown to have anticancer activity against breast and other common cancer cell types. Gallotannins are thought to be the active anticancer ingredients. These anticarcinogens are also found in black and green teas.
  

• Pomegranates:
  These fruits are especially rich in vitamin C and other antioxidants, including punicalagins and ellagic acid (see
  walnuts
  later in this chapter). A small glass of pomegranate juice is a great way to start the day.
  

Herbs and spices have been been used in cooking as well as medicinal purposes by every culture. Herbs rich in antioxidants and other cancer-fighting phytonutrients include rosemary, oregano, mint, marjoram, sage, thyme, and lavender. Spices include those from the ginger family, including Chinese ginger and turmeric. Other spices include those used in curry powder, including cumin and coriander.

• Avocados:
  These delicious fruits are a wonderful cancer-fighting food. They are easy to digest and provide many antioxidants and glutathione. Glutathione is an important part of detoxification processes and protects against mutagens or cancer-causing agents. Among the antioxidants, avocados contain vitamins A, C, and E as well as an exceptionally rich amount of lutein. Cancer-fighting carotenoids need to be present in a balanced amount for appropriate protection, and avocados provide all of these perfectly. Studies have shown that avocado extract inhibits prostate cancer cell growth, but only when all of the carotenoids, including lutein, are present together.
  

• Cocoa and dark chocolate:
  Cocoa and chocolate that is made from this bean contain many cancer-fighting flavonoids, including epicatechin and procyanidins. Cocoa flavonoids have been shown to provide antioxidants and protect against prostate cancer in animals. Dark chocolate may be particularly helpful during treatment to prevent nerve damage associated with many chemotherapies.
  

• Mushrooms:
  These are the fruiting bodies of a fungus. We are most familiar with white button mushrooms, but there are hundreds of other edible mushrooms including Shiitake, Maitake, Portabella, and Enoki. White button mushrooms and some other edible mushrooms need to be cooked thoroughly, as they contain hydrazines, which are known carcinogens. However, mushrooms are also rich in beta glucans, which increase natural killer cell (a type of white blood cell) immune activity. Overall, mushrooms have been shown to have significant cancer-fighting capacity and would be a good addition to your diet as long as you cook them well.
  

• Tomatoes:
  Lycopene, the bright-red pigment found in tomatoes, is also found in apricots, guavas, persimmons, pink grapefruit, and watermelon. People who eat diets rich in tomatoes, especially if they have a particular genetic variation, appear to be protected from various cancers including lung, stomach, and prostate. Tomato sauce made from cooked tomatoes and tomato paste, along with oregano and other culinary herbs and olive oil, is an ideal way to eat these cancer-fighting foods. Eat them cooked and raw because they are colorful, rich in vitamin C and other antioxidants, and are delicious, too!
  

• Walnuts:
  Walnuts are particularly rich in alpha linolenic acid (ALA), an omega-3 fatty acid. This is an important anti-inflammatory nutrient protecting cells from mistakes in DNA that may cause cancer. Walnuts are rich in ellagic acid, also found in berries and pomegranates. This is a plant chemical or phytochemical that inhibits carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons (PAH). They are also a rich source of vitamin B complex and vitamin E and contain about 15 percent protein.
  

As your digestive system may be more sensitive than usual, avoid harsh, rough-edged sources of dietary fiber during this time. Examples include wheat bran or coarse-cut chopped nuts. A better solution would be to include whole-wheat pasta or nut butters.

Lactose (milk sugar) is poorly digested by as many as 75 percent of the world's population; most people of European descent have evolved a genetic variation that allows milk, soft cheese, or ice cream. During treatment, you may find that you are no longer able to tolerate dairy products unless they have had the enzyme added. Yogurt and hard cheeses are usually well tolerated. Greek-style yogurt has a creamy texture and has the beneficial gut flora, or probiotics, added back. This is a good choice for many people during treatment.