—Anna Jedrziewski, New Age Retailer

—Rebecca Katz, MS, author of The Cancer-Fighting Kitchen

—David Brownstein, MD, author of ten books and the Dr. Brownstein’s Natural Way to Health monthly newsletter

—Len Saputo, MD, founder of the Health Medicine Forum, Health Medicine Center, and author of A Return to Healing

“As the general public becomes more interested in the benefits of healthy eating, these authors are shining a light on the association between nutri-tion and malignant disease. The book is an evidence-based treatise on the role of nutrition in wellness, treatment, and follow-up care as a vital part of dealing with cancer. It also happens to be the part that the patient has the most control over. The book is a treasure chest of cutting-edge infor-mation. It includes a meal plan, pantry set-up, and starter recipes.”

“The heart and soul of The Whole-Food Guide for Breast Cancer Sur-vivors is empowerment! The book is chock full of wonderful morsels of information and shows us that food is one of our most powerful tools for healing and nourishment.”

“With one in seven women suffering from breast cancer, The Whole-Food Guide for Breast Cancer Survivors is a much-needed book. It provides useful information for women who are looking for a holistic approach and a good road map to guide breast cancer survivors into a healthier lifestyle.”

“The Whole-Food Guide for Breast Cancer Survivors is a common-sense compendium of what you need to know to live longer and better if you have or had breast cancer, or want to prevent it. Authors Edward Bau-man and Helayne Waldman wisely blend lifestyle and natural strategies that strengthen our bodies’ defenses against cancer and promote wellness. A must-read for anyone who wants to take control of the destiny of their own health. “

—Ann Fonfa, founder of The Annie Appleseed Project and diagnosed with breast cancer in January 1993

—Sara Gottfried, MD, integrative physician at The Gottfried Center for Integrative Medicine in Berkeley, CA, and author of The Hormone Cure

—Margo Jordan Parker, OMD, CEO of Herbal Fortress

“I am delighted to see this book in print. It contains lots of valuable infor-mation that will help women and men make the most informed decisions on dealing with breast cancer. The book is very readable, and is filled with instructions on what we can do now to help ourselves.”

“The Whole-Foods Guide for Breast Cancer Survivors offers readers a ro-bust synthesis of how nutrition can dramatically reduce your risk of breast cancer or recurrence. This book provides not the watered-down and jaded suggestions offered previously, but exciting, new tips that most oncolo-gists don’t know. Highly empowering and life-altering for women.”

Bauman and Waldman have written an easy-to-follow guide for whole-body healing filled with inspiring anecdotes and helpful chapter-by-chapter to-do lists. It is an excellent resource that may be used to equip recovering breast cancer survivors as well as their families with solid nutritional in-formation and delicious recipes containing healing foods that will ensure health, well-being, and longevity.”

WHOLE-FOOD

BREAST CANCERGUIDE

SURVIVORSA NUTRITIONALAPPROACH PREVENTINGRECURRENCE

THE

EDWARD BAUMAN, MED, PHDHELAYNE WALDMAN, MS, EDD

for

to

This publication is designed to provide accurate and authoritative information in regard to the sub-ject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance or counseling is needed, the services of a competent professional should be sought.

Eating for Health and Vital Scoop are trademarks of Bauman College: Holistic Nutri-tion and Culinary Arts, a 501(c)(3) nonprofit educational institution

The whole-food guide for breast cancer survivors : a nutritional approach to prevent-ing recurrence / Edward M. Bauman and Helayne L. Waldman ; foreword by Donald Abrams. p. cm.Summary: “The Whole-Food Guide for Breast Cancer Survivors presents an integra-tive whole-foods nutrition and lifestyle plan for enhancing immunity and preventing cancer reoccurrence. The program highlights the foods, supplements, and natural rem-edies that can help people keep cancer from coming back”-- Provided by publisher

Distributed in Canada by Raincoast Books

Copyright © 2012 by Edward M. Bauman and Helayne L. WaldmanNew Harbinger Publications, Inc.5674 Shattuck AvenueOakland, CA 94609www.newharbinger.com

Cover design by Amy ShoupAcquired by Wendy MillstineEdited by Nelda Street

All Rights Reserved

Library of Congress Cataloging-in-Publication Data

Includes bibliographical references and index.ISBN 978-1-60882-718-3 (epub e-book)-- ISBN 978-1-57224-958-5 (pbk.) -- ISBN 978-1-57224-959-2 (pdf e-book)

1. Breast--Cancer--Nutritional aspects. 2. Breast--Cancer--Prevention. 3. Diet thera-py. 4. Self-care, Health. I. Waldman, Helayne L. II. Title.RC280.B8B382 2012616.99’449--dc23

2011044071

Bauman, Edward M.

Publisher’s Note

“I am delighted to see this book in print. It contains lots of valuable infor-mation that will help women and men make the most informed decisions

on dealing with breast cancer. The book is very readable, and is filled with instructions on what we can do now to help ourselves.”

This book is dedicated to my loving and inspiring father, Robert Wald-man; my extraordinary Tanta Yetta; and my dear friend Kathleen Hogan—

all taken by cancer too young. I know that writing this book is exactly what you would want me to do.

—Ed Bauman

—Helayne Waldman

DEDICATIONS

Foreword

Acknowledgments

Introduction

Reviewing Traditional Risk Factors

Emerging Risk Factors

Eating for Health Foundational Plan

Avoidable Exposures

Nutrient Sufficiencies and Efficiencies

Glucose, Weight, and Insulin Control

Nourishing Immunity

Inflammation

The Keys to Lowering Your Toxic Burden

Hormone Harmony

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

VII

IX

1

7

14

26

41

56

80

95

110

127

145

Contents

Recipes

Resources

References

Index

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

Your Eating for Health Pantry and Recipes

Afterword

The Whole-Food Guide for Breast Cancer Survivors

APPENDIX A

APPENDIX B

161

164

171

176

205

215

237

vi

Whereas most of us appreciate how tobacco use contributes to the de-velopment of avoidable malignancies, only 50 percent of us recognize that what we eat and avoid eating are equally important. Actually, the proportion of avoidable cancer deaths caused by diet is very close to that of those related to tobacco. Increasing awareness of this association between nutrition and malignant disease will likely be the main thrust of future health care reform, which will put more of an emphasis on preven-tion and wellness than our current disease management system does. Diet is important not just for reducing risk, but also for helping patients live with, and beyond, cancer. The relationship between nutri-tion and cancer is an area of great concern to the integrative oncologist, whose main focus is not on the cancer per se but on the person living with the disease. In this context, we can say that cancer is like a weed. The surgeon, radiation oncologist, and medical oncologist are adept at dealing with this weed. The integrative oncologist then works with the entire garden, making the soil as inhospitable as possible to the growth and spread of this weed. And what better way to do so than to closely examine how people fertilize their gardens, by carefully reviewing what they eat? In my integrative oncology practice, I spend most of my consulta-tion hour discussing how best to fertilize the garden. I encourage patients to consume an organic, plant-based, antioxidant-rich, anti-inflammatory whole-food diet. What a joy to have The Whole-Food Guide for Breast Cancer Survivors to add to my list of recommended reading! Ed Bauman and Helayne Waldman have provided us with a practical and palatable recipe for adding both quality and quantity to the lives of the women and their families who access this vital information. Each chapter offers goals, steps to take, a to-do list, and a “Last Word” from a survivor, making the

FOREWORD

vii

information easy to digest and assimilate. Excellent tables, including super recommendations on how to jazz up a salad, and an assortment of deli-cious, healthy recipes ensure that many readers will file this book in the kitchen for future reference. The thoughtful sample meal plan is just what people are always asking for to help apply the broad recommendations made by their nutrition-savvy care providers. Although this whole-food guide targets the breast cancer survivor, its appeal is really universal. The information contained herein is just as valu-able to men with prostate cancer, people with colorectal cancer, or anyone with any malignant diagnosis. Other than perhaps the specific references to hormone manipulation through diet and supplements, the advice to address deficiencies and excesses, to manage weight, to manage glucose and insulin levels, to enhance immunity, and to decrease inflammation are applicable to all patients, regardless of their cancer diagnosis. In fact, these recommendations are just as relevant for those aiming to reduce their risk of malignant disease (as well as heart disease and other degenerative dis-eases of aging) as they are for those seeking to thrive after treatment. Two-thirds of Americans are now obese or overweight—a setup for increased disease burden and premature mortality. Clearly we have lost our sense of how to interact with food. This is not really the fault of the individual, as our political-industrial complex has done much to promote unhealthy eating habits. A cancer diagnosis is often a great motivator for behavior change. Breast cancer survivors who may not have been as con-scious of healthful nutrition prior to diagnosis will find The Whole-Food Guide for Breast Cancer Survivors to be an invaluable resource in the ensuing chapters of their lives. Hopefully they will share the information with their families and friends—both with and without cancer—to pro-mote health and well-being for all

—Donald I. Abrams, MD Integrative Oncology, UCSF Osher Center for Integrative Medicine

Chief of Hematology-Oncology, San Francisco General Hospital Professor of Clinical Medicine, University of California, San Francisco

Past President, Society for Integrative Oncology

viii

The Whole-Food Guide for Breast Cancer Survivors

The idea for this book first started rumbling when Helayne attended the Evidence-Based Complementary and Alternative Cancer Therapies Con-ference, a breathtaking source of information and advocacy produced annually by Ann Fonfa of the Annie Appleseed Project. We would like to thank Ann for her vision and inspiration, and for empowering thousands of individuals to take charge of their health by understanding how to re-duce the risk of cancer recurrence. Of course, it takes a lot more to bring an idea to fruition, and for that, there are many others to thank. First, heartfelt thanks to our colleagues and other professionals who took the time to talk or consult with us and to review our ideas and material to ensure that the medical concepts were clear and correct. These generous souls include Donald Abrams, MD; Jef-frey Dach, MD; Connie Hernandez, ND; Robert Kane, DC; Bruce Ames, PhD; Joyce McCann, PhD; Chris Melitis, ND, NMD; David Brownstein, MD; Jonathan Wright, MD; Mary Ellen Chalmers, DMD; Sara Got-tfried, MD; and Helayne’s good and incredibly helpful friend, Michael Rosenbaum, MD. Additional thanks are due Cristiana Paul, MS, Nutri-tion Science; Carolyn Bernstein, NP; Jodi Friedlander, NC; Jason Miller, LAc; Judy Lane, NP; Rebecca Murray, NP; Mindy Toomay; Molly Colin; Lindsey Berkson, MS; Jeanne Wallace, PhD; Beth Gillespie, MS; Linda Lizotte, RD; chef extraordinaire Rebecca Katz, MS; and chef fabuloso Lizette Marx. In addition, we would like to acknowledge Ralph Moss, PhD, whose writings on cancer have informed so many people, and whose books and website have been a wealth of information that has helped to shape and inform this book.

ACKNOWLEDGMENTS

vii

Sometimes help comes in the form of “virtual angels,” people whom you have never met but who, through the magic of cyberspace, have become friends, guides, and wonderful fountains of wisdom. D’Ann Smith has been one such remarkable angel, along with other cyberspace wisewom-en: Marilyn Holasek Lloyd, Karla Jones, Sally Gould, and Carole Berlin.It is impossible to put together a project of this scope and magnitude with-out the support of friends and family. Warmest gratitude to Susan Gordon, Margaret Wyles, Miriam Kook, Ken Schulman, Leah Shelleda, and Justin Isaacs for their invaluable feedback and support, with a special shout-out to Deanna Gould, Fran Glushakow Gould, and Jill Arnel, who went the extra mile to help make critical things happen.

—Ed Bauman, MEd, PhD

Several students from Bauman College volunteered to take on vari-ous assignments, for which we are most grateful. We send thanks to Gail Gummin, Maria Quintana, Debbie Miller, Tara Miller, Mia Rosingana, Leyla Bilge, and the supertalented Sela Seleska and Laura Halpin, for their valued contributions. Thanks also to Alana Kivowitz of UCSC. Many thanks to Wendy Millstine and Jess O’Brien at New Harbinger Publications for their help, encouragement, and enthusiasm for this proj-ect. Thanks also to Nelda Street for her meticulous copyediting.

I would like to specifically acknowledge my mother, Jane Mann Bauman, who passed away from breast cancer thirty years ago. Her loss prompted me to make a lifelong commitment to helping women with this issue to receive both medical and complementary health care to improve their quality and duration of life. I am grateful for the love and support of my wife, Chris Clay Bau-man, my lifelong sweetheart and partner in health who created the Eating for Health graphic, and to my daughter, Jessica, who is an inspiring young woman and devoted daughter. Thanks, too, to my colleagues and students at Bauman College and clients at Bauman Nutrition clinic, who are eating and living for health day in and day out, touching the lives of their friends, families, and com-munity both near and far.

The Whole-Food Guide for Breast Cancer Survivors

x

—Helayne Waldman, MS, EdD

Acknowledgments

xi

Extraordinary thanks are due Mira Dessy, who started as an intern and has become a close friend and colleague, helping with every aspect of writing and editing this book. Finally, thank you to Julie Preston for being the wonderful daughter, researcher, and editor that you are, and to my husband, Rob Kavet, without whom this book could not have been born.

INTRODUCTIONFew things are more devastating to a person’s peace of mind than a cancer diagnosis. It brings up fears not only for our own health but also for the well-being of our families, friends, and loved ones. For this reason and because it takes the lives of thousands of Americans every day, cancer has been the subject of intense scrutiny for half a century and has been studied for more than one hundred years. Scientists have come to the conclusion that cancer is a chronic disease of the genome that can appear in anyone at any time, triggered by genetic predisposition and a confluence of interactions with the environment. Yet not everyone with the breast cancer gene develops the disease. Whether a woman avoids developing breast cancer, genetics notwithstanding, has everything to do with a myriad of other factors, including exposure to en-vironmental factors, diet, lifestyle, stress, and more. Once a woman is diagnosed with breast cancer, an inevitable fear per-meates her body and mind, and her friends and family are affected as well. Alarming questions emerge: Why did this happen to me? Why now? How serious is this illness? What treatment will be suggested? What can I do to improve my chances of having a happy and healthy life after treatment? If this cancer goes away, how can I minimize the risk of recurrence? Too often, some of these important questions go unanswered. Despite doctors’ best intentions and high level of skill at diagnosing and treating cancer, there is still a great deal that we don’t know about this most frightening of diseases. Fortunately, there is a new movement within medicine that addresses the health of the whole person, not just the pres-ence of cancer. This movement, integrative oncology, draws on traditional and contemporary natural health and wellness philosophies in addition to conventional cancer treatment modalities, resulting in a multifaceted ap-proach to supporting the well-being of women with breast cancer.Prominent among the wellness factors that a woman can proactively ad-dress every day of her life is nutrition. Good nutrition is the very founda-tion of cancer resistance, a vital, life-enhancing component of lifelong tissue growth as well as tissue damage, repair, and recovery. Emphasizing

1

certain foods while avoiding others is a powerful self-care practice, and the healthy food choices presented in this book for that purpose are deli-cious and satisfying to boot. For the woman whose life has been turned upside down by a cancer diagnosis and treatment, optimal nutrition is key. This book offers an Eating for Health approach, which supports a healthy liver; digestive, immune, and hormone balance; nutrient sufficiency; and positive genetic expression. We explain the mechanisms of cancer, provide evidence-based information on how to prevent or delay its onset or recurrence, and offer suggestions for supporting sustained recovery. Dr. Bernie Siegel, who, along with his wife, Bobbie, founded the Exceptional Cancer Patients (ECaP) center in New Haven, Connecticut, articulates the whole-person approach we share. In working with people who have cancer, he writes (quoted in Hughes and Hughes 2006):

Our book aims to give women who are dealing with breast cancer instruction and support about risk and diagnosis, both before and after treatment. This information can enable integrative oncologists to share the care of cancer patients with nutrition consultants, natural chefs, and other healing arts and mental health professionals. We seek to create a network

…your actions depend on your attitude. If you listen to a doctor who tells you, “You have two months to live,” you can go home and be dead in a week. You just turn off everything. But what if you got angry at the doctor and said, “Who are you to tell me when I’m going to die?” Then you might go home and start fight-ing for your life to prove the doctor wrong. What a difference! So that’s why I began to learn from people who didn’t die when they were supposed to. They all have stories to tell you. They were not denying their mortality, but they were using it to truly begin to experience life and do what felt good before they died. How-ever, once you’re feeling good, it’s a benefit to your body and the healing process, and this is why we have spontaneous remission. It’s crazy to me that we don’t study success. Somebody has an incurable disease but survives, but we don’t rush to them and say, “How did you manage this?” We just say it’s a miracle.

Introduction

2

of health professionals who provide coordinated nutritional and personal support, elegantly blended with medical treatment.

The Eating for Health approach to improving eating habits and food choic-es supports health and contributes to protecting healthy cells from becom-ing cancerous; it doesn’t claim to be curative. If we assume that cancer is a genetic disorder, our focus is on which foods support cancer-protective gene expression versus which foods promote cancer proliferation. The research on this nutrition-based approach is still emerging, because foods have not been studied as exhaustively as botanical and, especially, pharma-ceutical medicines. Because few researchers have tested the healing power of diet alone for breast cancer, we see the role of food and nutrients as promoting health and peace of mind, and supporting life. Jeffrey Bland, a pioneering bio-chemist in the field of nutrigenomics, has stated (2010) that fresh, whole plant foods speak to our genes in a language they understand, encouraging them to function in a health-promoting way (more on this in chapter 3). It is logical to conclude that consuming foods that were grown in poor soil, and then overprocessed and blended with chemical additives, colors, and preservatives, is less conducive to health in general due to such foods’ low nutrient content and tendency to arouse inflammation at a cellular level. We will explore this premise in detail in the chapters to come.

For healthy women, this book provides reliable nutritional information that can help you to stay cancer free. If you have had breast cancer, we explain how to use nutrition and lifestyle practices to minimize the chance of a recurrence. Nutrition for the body comes from food; nutrition for the soul comes

Nutrition Is Power

Engaging the Whole Person in Healing

The Whole-Food Guide for Breast Cancer Survivors

3