Whole-Food Guide for Breast Cancer Survivors (22 page)

Vitamin D.
Vitamin D protects us from breast cancer in a variety of ways, and here’s yet another. Aromatase, the enzyme that activates estrogen synthesis, is essential for the progression of ER+ breast cancer in postmenopausal women. This is why postmenopausal women are frequently prescribed aromatase-inhibiting drugs for estrogen-positive tumors.

Emerging evidence indicates that vitamin D “helps regulate the expression of aromatase in a tissue-selective manner” (Krishnan et al. 2010). In other words, it appears that vitamin D can limit the conversion of aromatase to estrogen in breast tissue but
not
in the bones, where it is needed to preserve bone density. Thus it would appear that vitamin D not only functions as a preventive but also has great potential as an adjuvant treatment to existing protocols. This is something to watch with excitement!

To Do

Know your estrogens: find out the ratio of your “good” to “bad” estrogens. Take action to reduce undesirable estrogens:

• Maintain estrogen-progesterone balance
  
• Manage your weight and your glucose and insulin levels
  
• Avoid xenoestrogens wherever possible
  
• Eat lots of cruciferous vegetables, fiber, lignans, pomegranates, and fermented foods to help convert 16α-hydroxyestrone and 4-hydroxyestrone to 2-hydroxyestrone
  
• Keep levels of exercise
  up
  and levels of alcohol
  down
  
• Use targeted supplements such as calcium d-glucarate and IC3 as needed
  
• Support healthy methylation with B vitamins
  
• Manage aromatase conversion to estrogens with vitamin D
  

Last Word

I guess my “aha” moment came when I realized that what my doctor had been telling me for years about cholesterol was also true for estrogen: it could be both good and bad. This made immediate, intuitive sense to me, as I don’t believe nature would have us carrying around hormones in our bodies that are there solely to make us sick. That knowledge was remarkably empowering, because I now have a way to see exactly how my hormones are contributing to my health picture, and know what changes I need to make if they become unbalanced.

—Suzi G., breast cancer survivor

Afterword

A breast-cancer diagnosis is devastating for any woman, but after the treatment decisions are made and carried out, what happens next? I found myself in that position in May 1996. I chose mastectomies for my breast cancer after the excisional biopsy showed invasive ductal carcinoma in the form of a 1.5 centimeter tumor. The surgeon later said I had chosen the correct surgery because, at the time, he had not known that a second tumor of the same size was hiding deep in the breast. To help prevent recurrence, I chose an oophorectomy (ovary removal), but then what was I to do? This started my crusade to do whatever I could to prevent recurrence; and fear, faith, family, and friends, in various combinations, were with me every step of the way.

My cancer journey taught me to respect fear. That might sound a little strange, but fear became my friend because it was a great motivator. It helped me to reach the simple realization that everything I had done in my life up to that point had led to breast cancer, so everything had to change if I wanted to live.

I had started out as a “sugarholic,” junk-food junkie, couch-potato worrywart. My intuition told me that my scare with cancer was a matter of life and death, so I made a lot of changes quickly. I found a wellness guide to advise me; underwent a cleanse; changed to a wellness diet and lifestyle; walked three miles, five times a week; and was put on a vitamin regimen. For the first two years, Peter D’Adamo, a nationally known naturopathic physician in Connecticut, guided my diet, as well as my supplement and herb intake. I also joined a wellness group and stayed with it for fourteen years.

During that time, everyone in the group helped each other. Three of us became long-term cancer survivors. We all shared with one another what we had learned. To deal with my fear, I sought the help of a therapist, underwent hypnosis, took a Silva meditation course, and listened to meditation tapes from Bernie Siegel to help with the sleepless nights.

About two years into my journey, I found
The Amazon Alternative Therapies for Breast Cancer
LISTSERV (amazon-alternatives.org), an online group of women with an approach to preventing recurrence similar to the one I was taking. So these women from around the world became my long-term friends, and we supported each other through our diet and lifestyle changes. I learned early on to rely on the friends who supported the many changes I continued to make as my journey progressed.

What allowed me to sustain my original momentum, which had started with fear? A combination of knowledge, intuition, and faith in myself and my higher power that I was on the right path. From the moment of diagnosis, I read and studied everything I could get my hands on. Understanding the physiology of the body and why I was doing what I was doing made the changes enduring. When I understood how cancer feeds on sugar, it became easy to replace sugar with fruit for my sweet tooth. The funny thing about knowledge is that we can choose to ignore it, but we can’t take it away. No way was I going back to eating sugar and food additives and drinking impure water.

Also, when I realized that cancer didn’t like oxygen, I could sense how every step I took oxygenated my body, which made walking a pleasure. I repeated a little mantra whenever I went walking. It changed daily but went something like this: “I want to live, I want to be. I want to live, I want to see.” Learning to manage stress through meditation got me through some very rough times.

Now you might be wondering how you can do it without some of the resources I had. Throughout the years, I have seen many women recover fully because they were committed to changing. It doesn’t cost money to walk, to learn to meditate, or to find friends, whether locally or online, to help with support. Of course, eating a whole-food, organic diet can be costly, but you can do this by finding local sources of organic food, growing your own, and being frugal with your decisions about what vitamin support you need.

I am reminded of a woman I knew through
The Amazon Alternative Therapies for Breast Cancer
LISTSERV. She was poor, with a diagnosis of stage 4 breast cancer and bones that looked like Swiss cheese. She studied hard on her own, bought over-the-counter nutritional supplements, changed her lifestyle, and lived for years and years.

At times I have been asked, “How do you stick to your wellness plan?” I still consider it a matter of life or death. But at the same time I have learned how to live in the real world. I do eat a sliver of birthday cake at family parties. And I eat a little bit of dark chocolate every day. I plan ahead by going to parties with a full stomach, and I’ve been known to take my own food. I also make wise choices when eating out. Most important,
my
choices have influenced my family and friends about their own choices, and this will affect their future health and that of their families.

I feel very blessed to have come this far, and realize that life is an ongoing journey. My children are married, and I am a grandmother of five. And my husband, who helped me to live, had me to help him through his final journey.

I can’t say that the cancer walk is easy, but I know that if someone like me can change, then anyone can change.

—
M
ARILYN
H
OLASEK
L
LOYD, SIXTEEN-YEAR BREAST-CANCER SURVIVOR

Appendix A:
How to Enjoy Eight-Plus Servings of Vegetables and Fruits Every Day

Used with permission, courtesy of Jeanne M. Wallace, PhD, CNC, Nutritional Solutions, Inc.

Vegetables and fruits are excellent sources of vitamins, minerals, and fiber, which are essential for health. In addition, fruits and vegetables contain a class of nutrients called “phytonutrients” that are important for fighting cancer. Nearly four thousand phytonutrients have been discovered. To get the full spectrum of these cancer “phyters,” you need to eat a wide variety of fruits and vegetables from every color of the rainbow.

A 2007 study (Moiseeva et al.) found that phytonutrients can “communicate” directly with our genes, altering genetic expression. They can suppress the response of cancer-causing genes known as
oncogenes
while
increasing
the expression of tumor-suppressor genes. Vitamin pills don’t offer these important nutrients, so you’ll want to substantially increase your intake of fruits and vegetables. Aim for eight to twelve servings per day. A serving is 2 cup of cooked vegetable; 1 cup of raw salad vegetables; 6 ounces of vegetable juice; 1 medium apple, pear, or other fruit; 2 cup diced, cooked, or canned fruit; or 1 cup of berries. Gradually increase your intake by one to two servings each week until you reach your goal. Here are some helpful tips:

• Plan to eat two or three 2-cup servings of vegetables at each meal (breakfast, lunch, and dinner). Snack on fresh fruits (or additional vegetables), and you’ll surely meet your goal.
  
• Plan your meals around vegetables! Plant-based foods should fill 50 to 75 percent of your plate (with proteins and whole grains for the remainder).
  
• Be adventurous by expanding your horizons! Try a new fruit or vegetable each week. Have you tried kohlrabi, beet greens, star fruit, kiwi, celeriac, jicama, parsnip, fennel, bok choy, arugula, watercress, burdock root, fava beans, taro root, or mustard greens? Your grocery may provide recipe cards. It’s easy to find recipes online if you’re unsure of how to prepare your new find.
  
• Serve vegetable juices with meals and snacks for an easy way to boost your vegetable intake. Choose freshly made vegetable juice, preferably organic and low-sodium.
  
• Add 2 cup of finely shredded carrots to 1 cup of salsa. The crunchy texture adds a great spark to the salsa. Or try grated zucchini or summer squash.
  
• For breakfast, eat one or two eggs that are high in omega-3 (poached, boiled, or scrambled) with 1 cup of steamed green beans, spinach, arugula, kale, broccoli, zucchini, or other vegetables.
  
• Make an egg scramble for breakfast. Dice or shred any combination of onions, red or green peppers, and mushrooms. Sauté the vegetables in olive oil until they are tender. Add eggs. Season with turmeric (which results in a nice yellow color), garlic, thyme, oregano, nutritional yeast, pepper, other spices, or some combination of these ingredients.
  
• Make a breakfast burrito packed with pinto or black beans, onions, peppers, mushrooms, zucchini, and tomatoes.
  
• Try a fruit smoothie for breakfast. In a blender, purée 2 cup of green tea (or soy, rice, or almond milk; or organic low-fat yogurt or kefir), 1 tablespoon of whey protein powder, 2 banana, 2 cup of fresh berries, 4 teaspoon of fresh lemon or orange zest, and 1 tablespoon of flaxseed meal. For variety, try mango-peach, tangerine-raspberry, pineapple-coconut, blueberry-nectarine, or any combination you desire!
  
• Incorporate more green, leafy vegetables into your diet. Choose spinach, Swiss chard, collards, kale, mustard greens, arugula, young dandelion leaves, or beet or turnip greens. Serve cooked greens with scrambled eggs or tofu for breakfast. Add a bunch of chopped greens to soups, stews, or salads. Mix chopped, cooked greens into hummus or other dips. (Fresh greens have more nutrition, but you can keep frozen spinach on hand for convenience.)
  
• Serve vegetable curries (broccoli, cauliflower, green beans, carrots, yams, and Brussels sprouts are great in curry).
  
• Serve fresh (or frozen) berries with plain low-fat yogurt for a snack or dessert.
  
• Grate the peel and pith from a fresh organic lemon or orange, and add the zest to oatmeal, muesli, cereal, whole-grain muffins, waffles, salads, or tea.
  
• Keep a bag of baby carrots, celery sticks, red pepper slices, and snap peas on hand for snacking. Serve with hummus, salsa, or bean dip.
  
• Expand the variety of vegetables in your salads beyond tomatoes and cucumber! Start with a variety of leafy greens. Banish iceberg lettuce, which is nutritionally “bankrupt,” and choose romaine, red-leaf lettuce, mesclun, raw spinach, beet greens, and other dark, leafy greens. Top with ample chopped, diced, or grated vegetables. Add lots of different colors of vegetables for visual appeal! Try these vegetables in your next salad:
  

  avocados
  

  artichokes
  

  beets
  

  broccoli
  

  broccoli sprouts
  

  cabbage, red or green
  

  carrots
  

  cauliflower
  

  celery
  

  chayote
  

  chickpeas
  

  chives
  

  daikon sprouts
  

  eggplant, grilled
  

  fava beans
  

  fennel
  

  garlic cloves, roasted
  

  green beans
  

  jicama
  

  onion, red or white
  

  parsley
  

  peas
  

  peppers, red or yellow
  

  radishes
  

  scallions
  

  sugar snap peas
  

  sunflower sprouts
  

  watercress
  

  yams, grated raw
  

  zucchini
  

• For a treat, fresh fruit is nice for salads too. Try orange slices, raspberries, apple chunks, kiwis, pomegranate pearls, red grapes, mango, or grated orange or lemon zest.
  
• When baking muffins, cookies, or other treats, add grated carrots or zucchini to the recipe to boost fiber and carotenoid intake.
  
• Use applesauce or prune purée to replace half of the fat in baked goods. You can use puréed prunes (or baby-food prunes) to replace all the fat in chocolate brownies or baked goods. They add a chewy texture and a sweet flavor. Place w cup of dried, chopped, pitted prunes in a blender and add 3 tablespoons of very hot water. Blend until the prunes are smooth.
  
• For a quick favorite family meal, top an organic frozen pizza with extra vegetables (onions, broccoli, red pepper, artichoke hearts, spinach, dried tomatoes).
  
• For a simple dinner, try roasted vegetables. Dice onion, leek, fennel, rutabaga, turnip, yam or sweet potato, zucchini, burdock root, red pepper, portobello mushrooms, peeled whole garlic cloves, and sprigs of fresh rosemary (optional). Toss with olive oil and roast uncovered in the oven at 375°F for 1 hour. Make extra; they are delicious as leftovers.
  
• Bake winter squash (acorn, butternut, or spaghetti squash). Make extra and store for a quick meal later in the week.
  
• Look for organic ready-made soups with simple ingredient lists in 1-quart boxes. Serve with salad for a quick lunch or snack. Or heat it in a cup and enjoy it as a warming beverage anytime.
  
• Add extra chopped vegetables and fresh minced parsley to ready-made tabbouleh.
  
• Make kebabs for the grill with zucchini, yellow squash, onions, mushrooms, cherry tomatoes, sweet peppers, eggplant, or pineapple wedges. (Grilling meats creates carcinogens called “HCAs” and is not recommended, but grilled vegetables are safe.)
  
• Combine 1 cup of cooked brown rice with 2 cups of diced vegetables (onions, carrots, zucchini, red peppers, mushrooms, or others). Season with garlic, thyme, and basil. Use this mixture to stuff bell peppers, cabbage rolls, and portobello mushrooms or squash halves. Bake until fragrant and tender.
  
• Prepare a big pot of homemade soup or stew (double the vegetables in the recipe) and a salad or vegetable casserole over the weekend. Later in the week, when you don’t feel like cooking, a healthy meal is ready and waiting for you.
  
• If you eat organic meats, consider marinating them in fruit juices (try pomegranate, raspberry, or cranberry) or concentrated fruit purées (soak dried apricots or prunes in water to cover, and then purée in the blender). Add rosemary, garlic, ginger, black pepper, thyme, oregano, or other spices. Marinate overnight. Or try mixing 4 cup of mashed blueberries or prune purée in each pound of ground bison (or organic, low-fat beef) for juicy burgers!
  
• When eating out, ask to have an extra serving or two of vegetables (without sauce) instead of bread, potatoes, or rice. And load up with lots of raw veggies at the salad bar, like dark-green lettuces (avoid iceberg) and spinach.
  
• Find yourself at a fast-food restaurant? Choose a salad and a baked potato topped with salsa.
  
• Add extra vegetables to soups, either homemade or canned.
  
• Make a quick “pasta salad” by adding 2 cups of cooked whole-grain rice, quinoa, amaranth, buckwheat, or other grain to 4 cups of diced vegetables and 2 cup of chopped fresh parsley. Make it as colorful as possible. Season with garlic, black pepper, and basil, and dress with olive oil and vinegar or lemon juice.
  
• For convenience, look to ready-to-eat (washed, peeled, sliced, grated, or some combination), packaged vegetables at the market. Or set aside some time on the weekend to wash and prepare vegetables for the upcoming week. Having containers of chopped onions, grated carrots, sliced zucchini, and other prepared vegetables on hand simplifies preparation of healthy meals.
  
• Put extra vegetables in spaghetti sauce. Try shredded carrots, onions, chopped spinach, roasted eggplant, mushrooms, or some combination of these ingredients.
  
• Make a stir-fry for dinner once a week. Cook a diverse assortment of vegetables over medium heat in 1/3 cup of broth and 1 tablespoon of olive oil (add a dash of sesame oil to jazz up the flavor).
  
• Bake an apple, quince, or pear for dessert. Core the fruit, stuff the center with a combination of uncooked rolled or steel-cut oats, cinnamon, chopped walnuts, and 1 tablespoon of raisins or currants. Bake at 375°F for about 45 minutes (the aroma will tell you when it’s done).