Combating Cancer

By Kristine Kieswer

The Cancer Project, launched by PCRM, teamed up with Whole Foods Market in Washington, D.C., for a series of summer cooking classes focused on cancer prevention and survival. Lectures and cooking demonstrations revolved around these eight important keys that you can put to use, too.

1. Fuel Up on Low-Fat Foods
Few people realize that dietary fat increases cancer risk by encouraging hormone production and hindering the immune system.

2. Favor Fiber
Fiber helps rid the body of toxins, excess hormones, and other cancer-promoting compounds. It’s also very filling, leaving less room for low-nutrition junk food.

3. Discover Dairy Alternatives
Even low-fat dairy products may encourage cancer growth. But calcium-fortified milk products made from soy, rice, almonds, and oats are widely available and healthier by far. Highly absorbable calcium can also be found in dark leafy greens and beans.

4. Replace Meat
Besides the fat and cholesterol, meat forms carcinogens in the cooking process. Tasty, high-protein plant foods such as beans, lentils, seitan, tofu, and tempeh can easily take the place of meat.

5. Plan Healthy Meals
The healthiest meals are full of vibrant colors, including plenty of vegetables, fruits, whole grains, and legumes.

6. Add More Antioxidants
Different plants have unique phytochemicals with distinctive cancer-fighting properties. The cruciferous family—Brussels sprouts, broccoli, cauliflower, kale, and collard greens—have indoles and lutein, which help remove carcinogens from the body.

7. Boost Immunity
Avoid animal products and eat plenty of foods rich in selenium (garlic and Brazil nuts), vitamin E (blueberries, almonds, sunflower seeds), beta-carotene (carrots, mangos, yams), vitamin C (grapefruit, bell peppers), and zinc (whole grains and beans).

8. Keep Trim
Maintaining a healthy weight not only helps ward off a variety of chronic diseases, but it also improves cancer survival rates.