The Ultimate Anti-Cancer Cookbook: A Cookbook and Eating Plan Developed by a Late-Stage Cancer Survivor with 225 Delicious Recipes for Everyday Meals, Using Everyday Foods

By Pam Braun

Pam Braun takes "you are what you eat" to a whole new level with an easy-to-use, everyday foodsbased Ultimate Anti-Cancer Cookbook. Incorporating sound science, a chef's sensibility, and common sense, this indispensable reference gets tons of use while inspiring well-being with Pam Braun's delicious recipes that are virtuous for your body. Plus, readers learn about nutrition along the way.

• Language: English
• Publisher: Rare Bird Books, A Vireo Book
• Release date: Sep 23, 2013
• ISBN: 9781940207292

Book preview

"Most of us have heard the expression ‘you are what you eat.’ Pam Braun has taken this to a new level with her cookbook, The Ultimate Anti-Cancer Cookbook. Incorporating sound science, a chef’s sensibility, an editor’s precision, and common sense, this is a book you will use over and over again—all the while feeling good from enjoying her delicious recipes while knowing you’re doing something virtuous for your body. Plus, you’ll learn a great deal about nutrition along the way. Enjoy it—I have."

—John Swartzberg, M.D., FACP

Clinical Professor, Emeritus, UC Berkeley School of Public Health, Chair, Editorial Board, UC Berkeley Wellness Center

"The Ultimate Anti-Cancer Cookbook contains an incredible number of recipes utilizing fresh and nutritious plant-based foods to create interesting and delicious vegetarian dishes. This cookbook is a must for anyone who wants to eat a diet that contributes to better health and aids in the prevention of chronic illnesses like heart disease and diabetes.

Pam is a cancer survivor who was treated by me and has been cancer-free for many years. She firmly believes that her survival has largely been due to healthy eating practices. Recent guidelines issued by the American Cancer Society in CA: A Cancer Journal for Clinicians summarize results from many studies that suggest that adherence to a diet high in plant-based foods and lower in high fat foods may also help reduce the risk of recurrence and increase survival for some cancers. There will be 1.5 million new cancer cases diagnosed this year. The majority of these cancers will be cured. It would be sad, if after fighting and winning the battle with cancer, one ignores the chance to prevent chronic illnesses and possibly recurrence of cancer, because they did not adhere to a program of good nutrition and exercise. Therefore, we highly recommend the use of The Ultimate Anti-Cancer Cookbook for helping to achieve better health."

—Raul R. Mena, M.D.

Associate Clinical Professor of Medicine at UCLA School of Medicine Medical Director of the Roy and Patricia Disney Family Cancer Center, Providence Saint Joseph Medical Center

The evidence to support a diet rich in vegetables and fruits, low in fats and animal proteins is steadily evolving. Pam’s careful discussion of the benefits of certain foods and the potential harm of others is thoughtful and balanced. In addition, she has investigated food preparation data as it relates to cancer and included this often overlooked topic in her cookbook. As a cancer doctor for women, I found this cookbook to be a wealth of delicious and healthy recipes that I will be recommending!

—BJ Rimel M.D.

Associate Director for Gynecologic Oncology Clinical Trials, Division of Gynecologic Oncology Women’s Cancer Program, Cedars-Sinai Medical Center

Pam Braun has written an excellent and informed cookbook that is full of delicious and healthy recipes. As a survivor she brings a personal approach to how selecting colorful fruits and vegetables and a plant based diet may reduce the risk of cancer. I found the Appendices especially helpful as they identify the science behind the food choices she makes. I highly recommend this new addition to the cancer cookbook shelf.

—Carolyn Katzin, M.S., CNS

Integrative Oncology Specialist Simms/Mann–UCLA Center for Integrative Oncology

"I loudly applaud The Ultimate Anti-Cancer Cookbook, written by a cancer survivor to educate and entertain the consumer. I have known Pam since her cancer diagnosis. During her chemotherapy treatments, and after she was cancer-free, she would often inquire about what type of diet she should incorporate into her lifestyle. Like so many people living with and surviving cancer, the ability to enhance recovery and potentially prevent a cancer recurrence with food and lifestyle choices becomes very empowering. However, the information on the benefits or harm of specific foods and additives is data challenged. Pam’s cookbook provides evidence based information to help the consumer make informed decisions. It is user friendly with flavorful, appealing, multi-ethnic food and recipe selections. I am proud to recommend this well done cookbook for healthy living."

—Paula J. Anastasia RN, MN, AOCN

Gyn-Oncology Clinical Nurse Specialist, Cedars-Sinai Medical Center

It is not often that one can remark on such a well-written book as this. While it is true that you are what you eat, that is never more so than in this case. Patients with ovarian cancer need more than one medical miracle and certainly this just adds to the recipe of miracles. It is a pleasure to read this book. It is even more so to actually cook the food as written in this book. Very few of us can say that our life has been enhanced by something such as this, but I can honestly say this is true in this case. As an associate professor in gynecological oncology, it is unusual to encounter someone with both the intellect and the artistic endeavor, as demonstrated in this book of recipes. I highly recommend both from the hunger point of view and the artistic point of view as well.

—Ronald S. Leuchter, M.D.

Clinical Associate Professor, Obstetrics and Gynecology, and Gynecologic Oncology David Geffen School of Medicine, UCLA, Los Angeles, CA

Pam Braun’s cookbook is a great resource from one survivor to another. These straightforward healthy recipes will help either a newly diagnosed patient or a longer term survivor take control of their diet and make healthy choices at a critical time.

— Mary L. Hardy, M.D.

Former medical director of the Simms/Mann UCLA Center for Integrative Oncology Board Member of the Society of Integrative Oncology

I witnessed the early, middle, and late stages of Pam’s life-threatening battle with fallopian tube cancer. To my grateful astonishment, my friend survived with an energy, vitality, and enthusiasm unique to our twelve-year social and professional relationship. With all respect to modern medicine, Pam credits extensive dietary research leading to these new and innovative ideas for food preparation. Perhaps Pam has inadvertently given birth to a whimsical new adage, ‘If it’s broke, fix it.’

—Dabney Coleman

"Read it. Eat it. You’ll love it!            —Tuesday Weld

If you are on your own cancer journey, I hope this book will help you through it. If you are not on a cancer journey, I hope this book will deter you from taking the trip in the first place.

Estimated Percentage Of Cancers and Number of Cases That Could Be Prevented in the U.S. Yearly by Eating a Healthy Diet, Getting Regular Physical Activity, and Maintaining a Healthy Weight

50% of colon cancers (72,000 cases)

38% of female breast cancers (86,000 cases)

70% of endometrial cancers (33,000 cases)

69% of esophogeal cancers (12,000 cases)

21% of gall bladder cancers (2,000 cases)

15% of liver cancers (4,000 cases)

24% of kidney cancers (16,000 cases)

36% of lung cancers that are not caused by tobacco (3,600-7,200 cases)

63% of mouth, pharynx and larynx cancers (33,000 cases)

19% of pancreatic cancers (8,300 cases)

47% of stomach cancers (10,000 cases)

11% of prostate cancers (26,250 cases)

Estimates based upon the findings of the 2007 American Institute for Cancer Research and World Cancer Research Fund’s Second Expert Report and updates.

THIS IS A GENUINE VIREO BOOK

V

A Vireo Book | Rare Bird Books

453 South Spring Street, Suite 531

Los Angeles, CA 90013

rarebirdbooks.com

Copyright © 2013 by Pam Braun

All rights reserved, including the right to reproduce this book or portions thereof in any form whatsoever. For more information, address: A Vireo Book | Rare Bird Books Subsidiary Rights Department, 453 South Spring Street, Suite 531, Los Angeles, CA 90013.

If you are already fighting cancer, this book does not constitute medical advice. If you have cancer, it should be used as a supplement to conventional cancer treatments or alternative cancer treatments, not as a substitute for them.

Whether you are fighting cancer or not, please consult with your physician before making any dietary changes. Following the advice in this book does not constitute a guarantee of a disease-free life.

Photographs by Robert Sobul

Author photograph by Liz Sterling

Set in Lato

Distributed in the U.S. by Publishers Group West

Publisher’s Cataloging-in-Publication data

Braun, Pam, 1952 —

The Ultimate anti-cancer cookbook : a cookbook and eating plan developed by a late-stage cancer survivor with 225 delicious recipes for everyday meals, using everyday foods / by Pam Braun

p. cm.

ISBN 978-1940207292

Includes bibliographical references.

1. Cancer—Diet therapy—Recipes. 2. Cancer—Nutritional aspects. 3. Cancer—Prevention. I. The Ultimate anti-cancer cookbook : a cookbook and eating plan developed by a late-stage cancer survivor with two hundred and twenty five delicious recipes for everyday meals, using everyday foods. II. Title.

RC271.D52 B72 2013

616.99/40654 -dc23

Dedicated to all of the men, women, and children who have come face to face with the cancer monster and done battle valiantly, and to all of the doctors and nurses who steadfastly and lovingly stuck by their sides to go into battle with them.

And to my Mom and Dad, Marcie and Fred, who always led me to believe I could do anything if I put my mind to it…even survive.

Garlic Bread

In the summer of 2004, at the age of 52, I was not feeling well. The fact is that I was almost dead and didn’t know it.

Contents

Foreword

Introduction

How To Use This Book

Acknowledgments

Breakfast

Smoothies and Snacks

Breads

Sandwiches

Dressings

Salads

Pizzas

My Story

Foods to Enjoy

Foods to Avoid

Cancer Fighting and Food Preparation Tips

How to Get There From Here

Before You Begin

Kitchen Staples

Appetizers

Soups

Main Courses

Sauces

Sides

Desserts

Appendix I

Food Study Grading Criteria Glossary

Appendix-II

Appendix-III

At 5:30 a.m., after a long night of tests, when I was exhausted from not having slept, the emergency room doctor delivered the bad news with a nurse in tow…they had found a malignancy.

Foreword

By Jodi Newson, MS, RD, CSO, Director of Nutrition Services Tower Hematology/Oncology Medical Group, Los Angeles, CA Master of Science in Nutritional Science, Registered Dietitian, Board Certified Specialist in Oncology Nutrition

Cookbooks come in all types. Some focus on regional cuisines, some advocate certain diet plans, and others are built around a single ingredient. However different they all may be, the common denominator is the creation of food (or, in some instances, what passes as food).

This cookbook is really about health. It’s about nourishing your body with phytochemicals and nutrients that aid your body in fighting disease. It isn’t by someone famous who espouses the next new thing. There are no celebrity chefs behind the scenes. There is just Pam—who made a commitment to life when the odds were stacked against her.

As a Board Certified Specialist in Oncology Nutrition, I spend a lot of time disseminating myth from fact. Science is constantly evolving, and so too are opinions of what foods are beneficial. There is definitely gray area out there, but there are also numerous scientific studies supporting the disease-fighting powers of certain foods.

According to the National Cancer Institute, one in two people born today will be diagnosed with cancer (based on cancer rates from 2005-2007). If we know that eating a largely plant-based diet can aid in the prevention of cancer, heart disease, diabetes, and other chronic illnesses (and we do know this via scientific research), why wouldn’t we all try to eat this way? What do we have to lose? We may lose weight, and we may also gain greater health and longevity.

There are no guarantees that eating well and exercising will provide you with a disease-free existence. However, when we know that eating poorly and being sedentary may lead to disease, the choice seems obvious. Eat well!

You will find so many delicious, hearty, and healthful recipes in this cookbook that will satisfy everyone. There truly is something for everyone—even the die-hard meat-and-potatoes types will be impressed.

So ask yourself this, Why wouldn’t I do everything in my power to be healthy and prevent disease? You have the power to help prevent cancer and other chronic illnesses. As a healthcare practitioner, I highly recommend that you use it.

My doctor gave me a 15% chance of survival. I sat at my dining room table, shell-shocked and numb. Then I thought, ‘Wait a minute. When have I not come into the top 15% of anything once I put my mind to it?’

Introduction

I recently went to a reunion and during the in memoriam section, as the pictures of those no longer with us flashed up on the screen, a friend leaned over to me and whispered in my ear, Just think, your picture could be up there. He didn’t need to remind me. I was already thinking of that and counting my blessings. I am a late-stage cancer survivor who defied the odds and in all probability shouldn’t still be here. But I am, and I believe with all of my heart that food is a major reason I survived to write this book.

In the summer of 2004, I was diagnosed with late-stage cancer and given the estimate of a 15% chance of survival by my doctor. I knew there wasn’t much about the cancer journey that I could control, but I was going to make the most out of what I could control, mainly diet and exercise. I immediately started a continuing research project on foods and their relationships to cancer, and found this to be true: Some foods have been scientifically shown to help prevent certain cancers, and other foods have been scientifically shown to help cause certain cancers. Studies have confirmed that specific nutrition does help prevent certain cancers, but not shown it for other cancers…yet. The evidence to date is inconclusive for some cancers, but that doesn’t mean it might not prove positive at some date in the future. In the meantime, it is reasonable to follow as healthy a diet as we can.

If you’ve picked up this book, you probably have cancer or know someone who does. Quite frankly, who doesn’t? According to the American Cancer Society, Cancer is the general name for a group of more than 100 diseases in which cells in a part of the body begin to grow out of control. Although we tend to take it in stride as we live our lives, in fact it’s an epidemic. Like an elephant in the middle of the room, we ignore it and walk around it until we are forced to deal with it. We think that maybe if we ignore it, it will go away. Cancer is still the dreaded C word. Everyone’s afraid to say it, to talk about it. Unfortunately, it’s not going anywhere. The elephant is only getting bigger. I hear it all of the time: My mother, my sister, my father-in-law, my son, my dog… No one is immune to this monster. It will eventually touch all of us in one way or another. And yet, we keep tiptoeing around it hoping it won’t happen to us, but it can. When the dreaded diagnosis is heard, most people will do anything to help themselves. Why not start before you have to go through what I did? Before your children have to go through what I did?

Studies now show that if you are female and reading this book, you have a one in three chance of getting cancer in your lifetime. Not your neighbor or your co-worker—you. Don’t think it’s always going to be somebody else. The fact is, you have a good chance of getting it. If you’re male or a newborn, it’s even worse. You have a one in two chance of getting it. Children being born today are up against terrible 50/50 odds of getting cancer in their lifetimes unless changes are made.

There is some light amongst the darkness here. According to the report in the online journal Cancer (March, 2012), the U.S. Centers for Disease Control and Prevention, the American Cancer Society, the National Cancer Institute, and the North American Association of Central Cancer Registries, death rates for all cancers including the four most common (lung, colorectal, breast, and prostate) have steadily declined from 1999 to 2008. The decline in both deaths and new cases of cancer is believed to be from better scientific understanding of how to diagnose, treat, and prevent cancer in the first place.

Which means we aren’t helpless against it—far from it. Especially if we start now, before the dreaded diagnosis, while we are still healthy. The reality is that cancer is no longer considered the luck of the draw, or due primarily to genetics. In actuality, only a very small amount of all cancers are due to inherited predispositions from our ancestors. Many cancers are caused by environment, diet, and lack of exercise. A study conducted by the University of Copenhagen and described in the New England Journal of Medicine in March of 1988 reported that children who were adopted at birth had early mortality rates (including cancer) consistent with their adoptive parents. There was no association between early mortality rates and birth parents.

You might be thinking, Who are you to tell me how to prevent cancer? You got it! That’s correct, I did, but I didn’t get it back again when the odds were heavily stacked against me—and I believe it was my diet and exercise program that have prevented a recurrence. At this time, scientific data is inconclusive as to whether diet can significantly help prevent a cancer recurrence. Still, the American Cancer Society recently released recommended guidelines to promote a healthy lifestyle for cancer survivors. They have long promoted these recommendations to help prevent certain cancers, but they now suggest the same guidelines for cancer survivors to help prevent cancer recurrence.

Their recommendations are to stay away from tobacco, maintain a healthy weight, exercise, limit time spent sitting—and eat fruits, vegetables, and whole grains. They also recommend limiting your intake of red meat, processed meat, and alcohol. These are the same points that I recommend in my eating plan.

There is strong evidence that a plant-based diet cuts the risk of cancer overall, so I personally chose to err on the side of caution, and now the American Cancer Society concurs. I chose to create and eat a diet centered around foods that have been shown to help prevent cancer, even though scientific studies were and are still underway regarding their effectiveness in recurrence avoidance.

The fact is we don’t know for sure why some folks will get cancer and others won’t, or why the time. In the meantime, it continues to make sense that keeping your body as healthy as possible at all times—including before, during, and after the cancer process—helps to fight off the disease. Although scientific proof is still emerging, I believe that it is better for your body and more cancer-preventative to eat a fresh salad than a glazed donut.

Years ago, I had my head in the sand thinking that cancer is the kind of thing that happens to other people, not me. I was middle-aged and slightly overweight. I didn’t eat that poorly, but my diet wasn’t that terrific, either. I hardly exercised and had a lot of stress in my life. I always heard the latest news about which food was bad for me or which food was good for me, but quite frankly it went in one ear and out the other. Blah, blah, blah, what will they tell me is bad for me next? I blithely went through life eating whatever I wanted, buying larger sized clothing as middle age crept in,