Breast Investigators

Tea, which contains catechins and other polyphenols, has been shown to have many health benefits, including reducing risk of heart disease, stroke, and cancer. Both black tea and green tea have cancer fighting effects.

These two teas come from the same plant, but black tea has been oxidized. Oxidation occurs when the leaves are chopped, activating polyphenol oxidase, which rapidly results in black tea. Tea will remain green if tea leaves are steamed first, deactivating the enzyme and thereby preserving polyphenol content. Without oxidation, the polyphenol EGCG, or epigallocatechin-3-galate remains intact in green tea, along with other polyphenols.

EGCG has been shown to inhibit growth of ER (estrogen receptor positive) breast cancer and induce apoptosis of HER2-postive breast cancer cells in mice, even those that are resistant to Herceptin. It also has been shown to have a synergistic effect with Tamoxifen and Taxol in inhibitng the growth of ER+ cells. Green tea polyphenols have also been shown to inhibit development of breast cancer cells from normal breast cells, and may also prevent recurrent breast cancer (stage I and II).

Intake of mushrooms may decrease breast cancer risk, and there is also a synergistic effect with intake of green tea with mushrooms, further reducing breast cancer risk. Green tea does interact with nutrient absorption, reducing the absorption of folic acid and iron, but this may in turn reduce breast cancer risk by reducing amounts of folic acid and iron in breast tissue that can promote breast cancer.

A word of caution: drinking very hot tea is associated with increased risk of esophageal cancer and should be avoided. On the other hand, intake of ice tea and cold bottled teas has minimal beneficial effects due to the low polyphenol content, unless iced tea is made and served fresh. When brewing tea, let it steep at least three minutes to extract the greatest amount of phytochemicals.

by Julie Harris, M.S., R.D., L..D.

References: The Color Code, by James A Joseph, and www.foodforbreastcancer.com.

Parsley, which is often regarded in the United States as only a decorative garnish, is packed with anti-cancer flavones, including: quercetin, genistein, luteolin, and apigenin.

Apigenin has been shown to have several anti-cancer effects, by inducing apoptosis (programmed cell death) and by inhibiting the formation of new blood vessels that feed a tumor in cancer cells of the colon, cervical, and prostate, skin, thyroid, gastric, and liver, and to inhibit migration and invasion of ovarian cancer cells. Apigenin can have estrogen like activity and should be avoided for those with estrogen dependent cancer, however. However, apigenin does strongly inhibit growth of HER2/neu overexpressing breast cancer cells.

 The flavone luteolin increases the effects of the chemo drug Taxol, and quercetin has been shown to inhibit the proliferation of estrogen-independent (ER) breast cancer cells.

There are several types of Parsley, including Italian, flat leaf, and Cilantro (Chinese parsley). Antioxidant content reduces if grilled or fried, but increases if boiled. Parsely seed oil has oleic acid and has been shown to inhibit breast cancer, but is very concentrated. It needs to be avoided by pregnant women as it can lead to miscarriage, and also by those with kidney, heart, and liver disorders or if on certain medications.

Parsley, which is also often called “rock-celery” is also a good source of vitamin A, C, folic acid, and vitamin K. It is native to the Mediterranean area (Italy, Algeria, and Tunisia), and is eaten as an herb, spice, and vegetable, and has been cultivated for over 2,000 years. The ancient Greeks considered parsley to be sacred, decorating tombs and also athletic stars. Cilantro (Chinese parsley, or Coriander) is popular in Mexican, Caribbean, and Asian cooking. When purchased, it should be rinsed and left moist and can be stored for up to a week.

 Cilantro Slaw
 (Sunset Low Fat Mexican Cookbook ):

 5-6 cups shredded cabbage
1 cup firmly packed cilantro leaves, minced
1/4 cup fresh lime juice
1 tablespoon each water and honey
 ½ tsp cumin seeds
Salt and pepper to taste

References: www.foodforbreastcancer.com www.gourmetsleuth.com www.eatright.org

by Julie Harris, M.S., R.D., L.D.

While you can still get really fresh summer fruits and vegetables before the fall begins, be sure to eat cancer fighting “reds”, watermelon and tomatoes. Besides being delicious, they can help to fight breast cancer!

 

Watermelons are nutrition packed as they are a good source of vitamins A and C, carotinoids (lycopene, lutein, B-carotene, cucurbitacins, and others), fiber, and potassium. Cucurbitacins have been shown to induce in human breast cancer cells cell cycle arrest and apoptosis (programmed cell death).

 

Watermelons contain more than 90% water, making it a low calorie fruit that also helps you to stay hydrated. One cup of diced watermelon contains only 46 calories.

 

Tomatoes are also good sources of vitamins A and C, as well as carotinoids (including lycopenes and B-carotene), fiber, and potassium.

 

Tomatoes are also a very low calorie food (32 calories per cup of diced tomatoes). Tomatoes are well known to help lower risk of prostate cancer due to lycopene, but have also been found in studies to reduce risk of breast cancer, as well as cancer of the mouth, lung, stomach, pancreas, prostate, colon, ovary, and endometrium.  

 

Lycopene is a phytochemical and an antioxidant that provides watermelons and red tomatoes with their red coloring. Tomato sauce, tomato paste, tomato soup, and tomato juice are concentrated sources of lycopenes and have increased bioavailability. Cherry tomatoes are the highest in lycopenes and total antioxidant content of all tomatoes, but lycopene from processed and cooked tomatoes has a higher rate of absorption.

 

Several studies have shown that intake of dietary carotinoids, including lycopene, to reduce risk of ER+/PR+ breast cancer. Another phytochemical in tomatoes (naringenin) has also been found to inhibit ER+ breast cancer cell growth and migration.

 

Increased blood levels of carotinoids are associated with both reduced risk of breast cancer recurrence and risk of a new primary tumor.

 

Note: Be sure to carefully wash watermelons and tomatoes to remove any pesticide residues.

 

For references to studies: www.foodforbreastcancer.com

Other reference: www.eatright.org

Eat Mushrooms and Reduce Breast Cancer Risk.
Intake of mushrooms can decrease your risk of breast cancer. Many types of mushrooms have been shown to have many health benefits due to anti-inflammatory, anti-cancer activities. Studies have shown intake of mushrooms to be inversely related to breast cancer risk. It should be noted, however, that some mushrooms are poisonous, as most people are aware, and some have been shown to actually promote cancer, so choosing the right type of mushroom is crucial.

There are more than 3,000 varieties of mushrooms in North American. White button mushrooms (Agaricus bisporus): The common white mushroom sold in your grocery store has strong anti-cancer effects. They reduce estrogen production and inhibit proliferation of estrogen receptor positive breast cancer cells, thereby lowering the risk of estrogen receptor breast cancer. Raw white button mushrooms may increase risk of breast cancer, however, which may be due to pesticides or other contaminants.

White button mushrooms should be cleaned and cooked before consumption. Cooking mushrooms also releases CLA (conjugated linoleic acid) which can also lower your risk of cancer and heart disease. CLA binds to aromatase , a key enzyme in the biosynthesis of estrogen, which then leads to decreased estrogen production. Other beneficial edible mushrooms include: portobello, crimini, maitake, and shitake. These have all been shown to have anti-breast cancer properties. Maitake and shitake have been shown to have anti-cancer effects in laboratory studies only, using mice or extracted breast cancer cells, however. Reishi mushroom extracts (Ganoderma Lucidum) have been shown to inhibit inflammatory breast cancer progression, and inhibit several other types of breast cancer cells.

Combination of reishi extract with green tea extract has shown to have a synergist anti-cancer effect on ER-/PR- (estrogen-receptor negative and progesterone negative) breast cancer cells. They have been shown in other studies to have estrogenic type properties and may be detrimental to those with or at risk for estrogen-receptor positive breast cancer, however.

Mushrooms are very low in calories (1/2 cup cooked = 21 calories) as they are approximately 90% water and fat free. They are a good source of B vitamins, selenium, potassium, and copper. Of note, mushrooms are one of the few plant sources of vitamin D. Interestingly, vitamin D content has been increased in some studies by exposing harvested mushrooms to sunlight for 5 minutes (up to 869% of recommended daily value in one standard serving). Mushrooms also contain the antioxidant ergothioneine (highest in exotic mushrooms such as shitake and maitake, but also is in portabella, criminis, and white button), and beta-glucans, which activate the immune system, have tumoricidal properties, and can enhance the effects of chemotherapy. Tips for adding mushrooms to your diet: add to spaghetti sauce instead of meat, add to stir fries, omelets, rice, and soups, or try a Portobello mushroom burger.

You can find many delicious recipes using mushrooms at www.mushroominfo.com, plus links to published research studies.

References: UF (www.foodforbreastcancer.com ), www.eatright.org, INR seminar (Women’s Health Update: Breast Health, Hormones, and Osteoporosis, 2011)

By now you’ve probably heard that bran is good for you. Bran is the outer layer of grains such as oat, wheat, and rice. In many packaged cereals, this layer is removed. This is too bad. Bran is a good friend to your heart. It also helps build up pro-biotics and helps control weight. This is due to its very high fiber content.

But if bran is so good for you – can it actually taste good? Absolutely! C’mon. Give these bran muffins a try. Your heart – and your taste buds – will thank me.

Disclaimer: This muffin recipe requires a bit of prep work - gathering ingredients, and then chopping a few of them. But, the recipe itself is quite easy. Once these muffins come out of the oven, you will be so pleased with yourself. What a perfect little breakfast!

Time-saving tip: Instead of grating the carrots yourself, use prepackaged grated carrots. However, as your kitchen skills improve, you may want to graduate to grating your own carrots. Fruits and veggies hold a higher level of nutritional value – and flavor – when they are fresh.

Apple-Apricot Bran Muffins
¾ c. whole wheat flour (do not skimp)
¾ c. oat flour (or, grind up dried oats)
¾ c. wheat bran or oat bran
¾ c. ground flax seeds
2 tsp. baking powder
1 tsp. baking soda
_____________________
2 apples, diced small
½ c. dried apricots, diced
1 c. grated carrots
_______________________
2 eggs or equivalent egg substitute
½ tsp. vanilla extract
¾ c. milk of your choice
2/3 c. agave nectar
½ tsp. cinnamon
¼ tsp. allspice

Mix dry ingredients in a large bowl.

Beat eggs in a medium bowl. Add remaining liquids to eggs. Mix until blended.

Pour wet ingredients into dry ingredients. Mix in fruit and carrots.

Pour into greased muffin tin. Bake at 350 degrees F approximately 15 minutes, or until muffins are firm to the touch.

Makes 9 muffins.

For more healthy and delicious recipes, please visit me at Pink Kitchen.

  

In studies with rats, pregnant rats fed diets high in omega-6 have increased estrogen levels and later female offspring had an increased incidence of breast tumors. Rats fed diets in omega-3 have the opposite result, with a decreased risk for breast cancer in female offspring.

 

Lactation 

Infants who are breast fed have been shown to have a reduced risk of developing breast cancer before menopause of up to 35%. This may be due to the presence of DHA in breast milk, although maternal dietary intake determines the DHA content. It has been noted that maternal intake of trans fatty acids may reduce the DHA content.

 

Pre-puberty and Puberty  

Diets fed to rats high in omega-6 prior to puberty had a higher incidence in breast tumors, compared to rats only fed high omega-6 diets post puberty. A low fat diet high in omega-3 reduced incidence of breast cancer, but a high fat high omega-3 diet resulted in increased incidence.

 

There are limited studies in humans, but it is noted that Asian women have a low rate of breast cancer. Diets of Asian women are typically higher in omega-3 PUFA content and also higher intake of foods with EPA and DHA.  In North Americans, diets are higher in omega-6 and omega-3 intake is primarily from ALA. Asian women who immigrate to the United States develop breast cancer at the same rate as Americans within a generation, and obesity rates increase twofold between the first and second US generations, with changes in dietary and other environmental and lifestyle changes. Further studies with humans are needed to examine the relationship between fatty acids and breast cancer in humans.

 

Notes:  

Food sources of saturated fat: butter, whole fat dairy products, fatty meats, coconut and palm oils.

Food sources of monounsaturated fats: olive oil, peanut oil, avocados, nuts (oleic fatty acid-olives and olive oil). Food sources of trans-fatty acids: margarine, high fat baked goods and crackers, fried fast foods.

 

Reference:  

MacLennan and Ma Breast Cancer Research 2010, 12: 2011 (http://breast-cancer-research.com/content/12/5/211

 

 

Fruits and vegetables are well known to contain cancer fighting phytochemicals. Phytochemicals are simply active plant chemicals that provide many health benefits by helping your body prevent and combat diseases. There are hundreds of types of phytochemicals and each fruit or vegetable contains a unique combination.

 

Most of us think of a fruit or vegetable providing one beneficial nutrient, such as vitamin C in orange juice. In addition to vitamin C, potassium, thiamine, and folate, oranges and orange juice provide 170 additional health promoting phytochemicals. Taking vitamins can never replace these hundreds of wonderful photochemicals.

 

Eat a variety of fruits and vegetables to provide a wide base of phytochemicals, especially those that are brightly colored, such as those that are deep red (tomatoes, cranberries), orange (citrus, sweet potatoes, carrots),  dark green (broccoli, Brussels sprouts, cabbage), or blue (blueberries).

 

Unfortunately, few people, including breast cancer survivors, follow recommendations for intake of fruits and vegetables, especially when combined with moderate exercise.

The new dietary guidelines just recently released by the USDA recommends to make half of your plate fruits and vegetables, with intake of a variety of vegetables, especially those that are dark green, red, and orange.

 

Specific recommendations are for 2.5 cups a day of vegetables for women 50 or less, with intake per week of  2 cups orange vegetables and 3 cups of dark green vegetables, and 6.5 cups other vegetables. For those women over age 50, it is recommended to eat 2 cups vegetables daily and 1.5 cups orange vegetables, 2 cups dark green vegetables and 5.5 cups other vegetables per week. In addition to intake of vegetables, it is recommended for all women ages 31 and up to eat 1.5 cups daily of fruit.  

 

New recommendations for exercise by the USDA include for all adults to do at least 150 minutes (or 2 hours and 30 minutes) a week of moderate intensity exercise, or 75 minutes of vigorous intensity aerobic exercise. Inactivity should be avoided.

 

Several studies have shown a combination of diet and exercise to decrease hormonal concentrations, which can be beneficial, especially for estrogen positive breast cancer survivors.

 

One study in 2007 of 1490 women with breast cancer found that a combination of intake of at least 5 servings of fruits and vegetables daily (combined) plus exercise (equivalent to waking 30 min/day 6 days per week) had a 50% reduction in mortality over 10 years. Intake of iceberg lettuce, white potatoes, and low nutrient juices were not counted. Blood levels of carotenoids were measured to validate reports of intakes.

 

These results were observed for obese and non-obese women, although there were less obese women who were physically active and ate 5 servings of fruits and vegetables daily. Interestingly, in this study women who only exercised or only had 5 servings of fruits and vegetables daily did not see improvement in survival rates. In addition, improved survival rates were most significantly seen for women who had ER (or estrogen-receptor) positive tumors, with a slight advantage for PR (progesterone receptor) positive tumors, and no advantage for those women with ER and PR negative tumors.

 

 

References: Pierce JP, Stefanick ML, Flatt SW, et al: Greater Survival After Breast Cancer in Physically Active Women With High Vegetable-Fruit Intake Regardless of Obesity. J Clin Oncology 25: 2345-2351, 2007.

 

www.mypyramid.gov

 

Joseph, J. A. (2002). The Color Code. New York: The Philip Group, Inc.

It can sometimes be challenging to eat healthy at a Spring holiday brunch. Here is a menu item that is healthy, satisfies a sweet tooth, and looks pretty in a bowl. It’s also very easy to make.

If you can cook rice, then you can cook millet. It's my understanding that no matter which holiday you celebrate, you can eat millet. However, I’d be happy to hear from any of you if I’m incorrect. I'm teachable :)

So….about millet. Millet is a grain widely used in India, the Middle East, and Africa, along with parts of Russia and China. Unfortunately, Americans are not likely to use millet unless they are feeding it to birds in their yard! That’s really too bad, because millet is a low-allergy, gluten-free nutrition powerhouse. It also adds interesting taste and texture to food.

Millet contains more protein than wheat, corn, and rice. It is a good source of iron, as well as phosphorus and magnesium, two minerals that help the body absorb calcium well. In addition, millet contains many B vitamins and lots of fiber.

But millet has another great quality that most other grains do not – it creates an alkaline effect in the body when consumed. More on acid/alkalinity later…but for now, just know that when our body pH is more on the alkaline side, it is harder for cancer cells to live and reproduce.

This recipe can be eaten for at least 3 days once made, cold or at room temperature. So in addition to being a unique brunch item, it is also terrific at home – make it Sunday night, and your healthy breakfast for the next 3 days is already made!

SWEET MILLET with APRICOTS and RAISINS
1 cup millet
1 1/2 cups water
1 cup coconut milk (or milk of your choice – but coconut milk adds a nice creaminess)
1 cup chopped nuts – any mixture or all one kind
1 cup raisins
1/2 cup dried apricots, chopped
(Note: as long as you have 1 1/2 cups dried fruit, use whatever kind you like)
5 tbsp. frozen orange juice concentrate (do not thaw it out or add water)
1 tbsp. natural  vanilla extract
2 packets NuStevia

optional: 1/4 cup shredded coconut

Boil water and milk. Add millet, vanilla, and NuStevia. Cover. Simmer on very low heat until millet is soft and most or all of water is absorbed, about 20 -30 minutes.

Mix in remaining ingredients. Let sit at least 1 hour before serving. Makes about 6 – 4 oz. servings. For a brunch, this amount will serve about 12 people.

For more easy and healthy recipes, visit Pink Kitchen.

Parsley – it’s more than just a pretty garnish! Parsley comes from the same family as carrots and celery. Unlike its veggie cousins, however, parsley is loaded with chlorophyll, which gives it that beautiful dark green color. Chlorophyll reduces the cancer-causing properties in fried foods. This means that if you indulge in other St. Patty’s Day appetizers that are a wee bit on the junky side, the parsley in these eggs will help to counteract the damage. Parsley is also full of vitamin C, folic acid, and iron.

If you have no time to make your own pesto, you could use a store-bought variety to make these.

PESTO DEVILED EGGS

1 dozen eggs
1/2 cup of parsley-almond pesto (see below)
1/2 cup of coconut milk (NOTE: Honestly, this will not flavor the eggs in any way. The coconut milk is a healthy substitute for mayo or sour cream)
1 tsp. sea salt
1 tbsp. garlic
pepper to taste
dried basil for garnish

Hard-boil the eggs and let cool completely. Remove shells and cut each egg in half lengthwise.

Carefully scoop out yolks. Place the yolks in a bowl. Add half of the milk and all of the pesto. Add all seasonings except for basil.

Mix with a hand-mixer until fluffy. If the mixture is too thick, add milk until desired consistency is reached.

Using a teaspoon, carefully fill each egg-half with some of the egg-pesto mix so that some of the mix heaps out (see picture).

Garnish with dried basil. Makes 24 eggs.

PARSLEY ALMOND PESTO

Approx. 4 cups fresh parsley (1 bunch)
1/2 c. blanched almonds
1/2 c. olive oil
1/2 c. water
1 tbsp. nutritional yeast flakes (optional; gives a cheese flavor)
1 tbsp. dried garlic OR 2 cloves fresh garlic, peeled (NOTE: fresh garlic will create a much stronger flavor)

Rinse parsley well. Remove the bottom 1/2 of the parsley stems.

Place almonds in food processor with half of the water. Pulse about 5 times. Then, add the rest of the ingredients and pulse until smooth (a little bit of chunkiness is o.k.).

This recipe yields approximately 2 1/2 cups. You can freeze separate portions to make future meals easier….great on sandwiches, or as a topping on baked potatoes. Keeps frozen for 6 months.

 

For more easy and healthy recipes, visit Pink Kitchen.

      Soy based foods are a good source of vegetarian and vegan protein, and have been shown to lower cholesterol, blood pressure, and reduce symptoms of menopause. These health benefits are related to soy isoflavones, primarily genistein, daidzein, and glycitein. 

     Intake of soy has been controversial for those at risk for breast cancer, or with a history of breast cancer, however. The concern for breast cancer is due to the chemical structure of these isoflavones, which is similar to estrogen and can possibly stimulate estrogen type activity by binding to estrogen receptors.

      Those women with estrogen receptor-positive breast cancer may be at risk with intake of soy. On the other hand, some researchers think that soy isoflavones may act as anti-estrogens (by inhibiting local production of estrogen) and reduce cancer growth.

       A recent study looking at estrogen-receptor positive breast cancer patients taking Tamoxifen or Anastrozole and soy intake showed no association with premenopausal patients, but a 12.9% lower recurrence rate with postmenopausal patients who had the highest soy isoflavone intake. Other studies have shown high intake of soy isoflavones during adolescence may reduce risk of breast cancer in adulthood.  

     Since research is still limited and contradictory, however, the American Cancer Society has suggested that while intake of 3 or less servings of soy food is most likely safe for the breast cancer survivor, high intakes should be avoided, especially concentrated sources such as soy powders and isoflavone supplements. Intake of 3 servings of soy food (such as tofu and soy flour) is comparable to Asian countries that have low incidence of breast cancer.

     To know what is best for you, be sure to consult with your physician for guidance for intake of soy products in your diet.

References:

American Cancer Society (www.cancer.org/)

 

Kang X, Zhang Q, Wang S, Huang X, Jin S. Effect of soy isoflavones on  breast cancer recurrence and death for patients receiving adjuvant endocrine therapy. Canadian Medical Association Journal 2010. DOI:10.1503/cmaj.091298