Strategy to combat cancer: Avoid meats and dairy products

Avoiding meats and dairy products is increasingly touted as helping to prevent the disease

We've heard about ways to potentially prevent cancer and other diseases -- increase antioxidants, take vitamins, eat eight to 10 servings of fruits and vegetables daily and drink plenty of purified water.

We all know we're supposed to avoid salty and sugary foods, as well as foods loaded with fat and cholesterol -- and that we should exercise.

But what about the advice to avoid meat and meat by-products? After all, they are the only foods that contain cholesterol, and fruits and vegetables open the arteries while cholesterol-containing foods clog them.

Although some people find the idea of avoiding meat repulsive, a growing number of Metro Detroiters are embracing the idea so much they are taking classes to learn how to cook delicious yet simple meals without meat or dairy products such as milk, eggs, cheese, sour cream or yogurt.

They have good reason. A growing number of research studies on large groups of people indicate avoiding meat reduces the likelihood of battling cancer.

Last year, the National Cancer Institute released study results after examining 500,000 people for 10 years. The study concluded that eating large amounts of red and processed meats increased the likelihood of developing cancer. In the past few years, large studies in England and Germany showed that vegetarians were about 40 percent less likely to develop cancer compared to meat eaters. Additionally, Harvard studies showed that daily meat eaters have approximately three times the colon cancer risk, compared to those who rarely eat meat.

Vegetarianism also is suggested for cancer survivors.

When Mary Bobis of Farmington Hills was diagnosed with stage-four colon cancer in February 2007, her doctors recommended she stop eating meat, so she did. Now she's an expert at finding mouth-watering recipes that don't require any animal products.

"I've learned that 80 percent of cancer comes from the way we eat and the environment," says the 24-year-old. "And 20 percent is unexplained or genetic. I think because I was diagnosed at age 21, I fall into the latter group. I believe you can safely say most cancers are prevented by eating right and exercising."

It's not as difficult as you think to give up -- or greatly reduce -- meat intake, says James Tester, a Cancer Project educator who teaches a cancer-prevention cooking class Tuesday nights at Providence Park Hospital's Assarian Cancer Center in Novi. He says the key is learning the four new food groups -- fruit, vegetables, grains and beans.

"We promote changing all the way," he says. "It's a lifestyle change and you've got to go all the way. When you adapt this way of nutritious eating, you'll find an alternative for everything."

For example, Cheryl Heppard, a health coach based in Birmingham, advises clients who want to prevent cancer to switch from cow's milk to almond, coconut or rice milk. Soy products are abundant in grocery stores these days, but Heppard doesn't recommend them because of the bloating, gassiness and digestive problems they can cause.

Melinda Lewis, a certified health minister who teaches cooking classes at her Southfield home through Great Joy Health Ministries, suggests getting away from white processed sugar and trying natural sweeteners such as agave nectar and pure maple syrup.

Bobis, who was not expected to make it this long after a diagnosis more typical to people in their 60s, says changing the way she eats has sustained her.

"It changed my life," she says, "and makes me more aware of the causes of cancer and helps me feel better."

Quick Chili

Recipe from "Eat Right, Live Longer" by Dr. Neal D. Barnard; recipe by Jennifer Raymond. Textured vegetable protein is a high-protein, low-fat by-product from processing the soy bean. It is used to add protein, flavor and texture to this recipe and is available in natural foods stores.

1/2 cup boiling water

1/2 cup dry textured vegetable protein (TVP)

1 onion, chopped

1 green bell pepper, seeded and diced

2 large garlic cloves, minced

1/2 cup water or vegetable stock

2 (15-ounce) cans pinto beans

1 (15-ounce) can tomato sauce

1 cup fresh or frozen corn

1 to 2 teaspoons chili powder

1 teaspoon dried oregano

1/2 teaspoon ground cumin

1/8 teaspoon cayenne pepper, or to taste

Pour the boiling water over TVP and let stand until softened.

Braise onion, bell pepper and garlic in water or stock until onion is soft, then add beans, tomato sauce, corn, chili powder, oregano, cumin, cayenne and TVP.

Simmer at least 30 minutes.

Makes 8 1-cup servings.

Per serving: 167 calories; 0.9 g fat (0.2 g saturated fat; 5 percent calories from fat); 31.1 g carbohydrates; 0 mg cholesterol; 393 mg sodium; 11.1 g protein; 9.1 g fiber.

Any Veggie Coconut Curry

From "The Cancer Survivor's Guide: Foods That Help You Fight Back!" (The Cancer Project, $19.95). The vegetables listed in this recipe are favorites, but any vegetables you have on hand can be used, along with the coconut milk and spices. If you use coconut milk, choose the lite version.

1 cup dry (uncooked) brown rice

2 cups water

1 large onion diced

4 garlic cloves minced (about 4 teaspoons)

3 large carrots, cut into rounds or diced

1/4 cup vegetable broth or water

1 1/2 tablespoons curry powder

1 teaspoon ground cumin

1/2 teaspoon turmeric

Pinch cayenne pepper

1 medium potato, diced (peeling optional)

3 cups chopped kale

2 cups chopped broccoli florets, or 1 10-ounce package frozen chopped broccoli florets

8 mushrooms, sliced

1 (15-ounce) can garbanzo beans, drained and rinsed, or 1 1/2 cups of cooked garbanzo beans

1 cup fresh or frozen green peas

1 cup lite coconut milk, or 1 cup nondairy milk + 1 teaspoon coconut extract

3 tablespoons reduced-sodium soy sauce

Bring rice and water to a boil in a medium saucepan.

Lower heat and simmer, covered, until all the water is absorbed (about 30 minutes.)

In a large saucepan, sauté onion, garlic and carrots in vegetable broth or water on medium-high heat until onion become translucent.

Add curry, cumin, turmeric and cayenne.

Cook for 2 to 4 minutes, stirring often.

Add potato, kale, broccoli, mushrooms, beans, peas and coconut milk or nondairy milk mixture.

Cover and reduce heat to medium-low.

Simmer for 10 to 20 minutes, stirring occasionally, until potato can be pierced easily with a fork.

Serve over rice and sprinkle with soy sauce.

No-Meat Loaf

From the Cancer Project's upcoming book, "The Survivor's Handbook: Eating Right for Cancer Survival." A food processor makes it easy to make the bread crumbs (or you can purchase already prepared bread crumbs) and to finely chop the walnuts and vegetables. The tomatoes in this recipe add vitamins A, B and C.

1 1/4 cups quick-cooking or regular rolled oats

1 1/2 cups bread crumbs, preferably whole-wheat (2 to 3 slices bread)

1/4 cup finely chopped walnuts

1 small onion, finely chopped

2 celery stalks, finely chopped

1 carrot, finely chopped

1/2 green bell pepper, seeded and finely chopped

1 (14-ounce) package Lightlife Gimme Lean Ground Beef Style meat substitute, other ground beef-style meat substitute, or 2 cups cooked bulgur

3 tablespoons reduced-sodium soy sauce

1 cup plain tomato sauce, or 1 cup of crushed tomatoes

2 teaspoons stone-ground or Dijon mustard

1/2 teaspoon dried thyme

1/2 teaspoon dried sage

1/4 teaspoon black pepper

Vegetable oil spray

1/2 cup ketchup or barbecue sauce (optional)

Preheat oven to 350 degrees.

Use a food processor to finely chop walnuts, onion, celery, carrot and green bell pepper.

Combine all ingredients except vegetable oil spray and ketchup or barbecue sauce in a large bowl.

Stir with a large spoon or knead by hand until well-mixed, about 1 minute.

Press into a vegetable oil sprayed 5- by 9-inch loaf pan or similar baking dish.

Top with ketchup or barbecue sauce, if using. Bake 60 minutes. Let stand 10 minutes before cutting.

Makes 1 loaf (about 12 slices).

Per serving: 104 calories; 2.6 g fat (0.3 g saturated fat; 22 percent calories from fat); 13.9 g carbohydrates; 0 mg cholesterol; 418 mg sodium; 8.2 g protein; 2.5 g fiber.

Italian Polenta

Recipe by Isis Israel, Cancer Project Educational Alliance Partner. This recipe is delicious when topped with spaghetti sauce or your favorite marinara sauce.

1/2 cup sliced fresh mushrooms (optional)

1 cup course corn grits

2 1/2 cups water

1/2 teaspoon salt or salt substitute

1/2 cup chopped sun-dried tomatoes (optional)

1/2 cup chopped fresh parsley or basil (optional)

2 tablespoons chopped garlic (optional) vegetable oil spray

Preheat oven to 350 degrees.

If using mushrooms, sauté in a skillet. Set aside.

Combine corn grits, water and salt or salt substitute in a sauce pan.

Cook and stir over medium heat until thick, about 5 minutes, then pour in sautéed mushrooms, sun-dried tomatoes, parsley or basil and garlic, if using.

Pour into vegetable oil-sprayed small 1- or 2-quart pan to set up and let cool to room temperature.

Let it set up for 30 minutes at room temperature or in the refrigerator.

Take the firm polenta out of the pan. Slice and bake for 30 minutes on a lightly vegetable oil-sprayed baking sheet or pan fry until golden on both sides.

Makes 4 servings.

Per serving: 145 calories; 0.5 g fat (0.1 g saturated fat; 2.7 percent calories from fat); 31.1 g carbohydrates; 0 mg cholesterol; 303 mg sodium; 3.4 g protein; 0.6 g fiber.

Cover and refrigerate. Makes 6 servings.

Per serving: 320 calories; 5.2 g fat (2.5 g saturated fat; 14.7 percent calories from fat); 59.3 g carbohydrates; 0 mg cholesterol; 407 mg sodium; 12.3 g protein; 12.3 g fiber.