Cancer Survivor Gives 5 Favorite Cancer Fighting Foods | Lauren Kretzer on The Exam Room Podcast

Physicians Committee
8 Apr 202240:33
EducationalLearning
32 Likes 10 Comments

TLDRIn this insightful podcast, Chef Lauren Kretzer, a cancer survivor and plant-based chef, shares her journey and knowledge on nutrition's role in cancer prevention and recovery. She highlights the benefits of cruciferous vegetables, garlic, berries, mushrooms, turmeric, and soy, emphasizing their cancer-fighting properties. Lauren's personal experience and expertise offer valuable insights, encouraging listeners to adopt a healthier, plant-based diet to lower cancer risks.

Takeaways
  • πŸ₯¦ Cruciferous vegetables such as broccoli, cauliflower, kale, and Brussels sprouts are highly beneficial for their cancer-fighting properties and are widely available, making them an excellent addition to the diet.
  • πŸ§„ Garlic is not only a powerful immune booster but also aids in detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis, making it a valuable inclusion in meals.
  • 🫐 Berries are among the healthiest fruits, packed with antioxidants that help reduce inflammation and prevent DNA damage and tumor angiogenesis, with blackberries and Indian gooseberry (Amla) being particularly potent.
  • πŸ„ Mushrooms, including the common white button variety, contain compounds that can significantly lower the risk of certain cancers and support immune function by boosting natural killer cell activity.
  • πŸ–ΌοΈ Turmeric, containing the active compound curcumin, is a powerful anti-cancer agent that can be easily incorporated into a variety of dishes for its health benefits, despite its vibrant color.
  • 🍢 Soy, in its whole and minimally processed forms, has been linked to lower breast cancer recurrence and prevention, contrary to common misconceptions, and does not lead to hormonal imbalances.
  • πŸ₯— Incorporating both raw and cooked cruciferous vegetables into the diet can be achieved through simple meal prep techniques, such as chopping and letting them sit before cooking to activate cancer-fighting compounds.
  • πŸ₯„ Using ground mustard powder on cooked vegetables can help activate sulforaphane, a compound found in cruciferous vegetables that would otherwise be inactive when cooked.
  • πŸ‘¨β€βš•οΈ Consulting with multiple oncologists and seeking second opinions can provide a comprehensive view of treatment options, allowing for informed decisions about one's health care.
  • πŸ›‘οΈ Constant surveillance and regular check-ups with blood work and imaging, when recommended by a healthcare provider, can be an effective way to monitor health and catch potential issues early on.
  • 🌿 Adopting a plant-based diet and lifestyle can significantly lower the risk of chronic diseases, including cancer, and empower individuals to take control of their health through dietary and lifestyle choices.
Q & A
  • What are some common cruciferous vegetables mentioned in the transcript?

    -The common cruciferous vegetables mentioned include broccoli, cauliflower, kale, arugula, Brussels sprouts, cabbage, bok choy, collard greens, watercress, radishes, and turnip greens.

  • How does the consumption of cruciferous vegetables help in fighting cancer?

    -Cruciferous vegetables contain a compound called sulforaphane, which is a powerful anti-cancer agent. The enzyme myrosinase activates sulforaphane, and this activation can occur when the vegetables are chopped and left to sit for about 30 to 40 minutes before cooking or when ground mustard powder is added to cooked vegetables.

  • What is the significance of garlic in the context of cancer fighting foods?

    -Garlic is known for its immune-boosting properties and its ability to help detoxify carcinogens, halt cancer cell growth, and block angiogenesis, which is the formation of new blood vessels for tumors. It contains compounds that can help fight cancer cells and support overall health.

  • How do berries contribute to cancer prevention?

    -Berries are rich in antioxidants, which help reduce inflammation and prevent DNA damage. They also inhibit tumor angiogenesis, preventing the growth and spread of cancer cells. Specific berries like blackberries and Indian gooseberries (Amla) are highlighted for their exceptionally high antioxidant content.

  • What role do mushrooms play in a cancer-fighting diet?

    -Mushrooms, including the common white button mushroom, contain compounds that fight cancer. They have been linked to a significant reduction in breast cancer risk and also support natural killer cell activity, which is important for immune function and fighting off potential threats like cancer cells.

  • What is the role of turmeric in cancer prevention and how can it be incorporated into meals?

    -Turmeric contains curcumin, a potent anti-cancer compound. It can be easily added to various dishes, such as soups, salad dressings, and smoothies, to provide a subtle flavor and a vibrant color. Turmeric is also a key ingredient in curry powder, which is used in many recipes.

  • What are the misconceptions about soy in relation to cancer?

    -There are misconceptions that soy can increase the risk of breast cancer. However, studies suggest that whole, minimally processed soy products like organic tofu, tempeh, unsweetened soy milk, and edamame can actually lower the risk of breast cancer and recurrence. Soy contains plant estrogen, which does not have the same negative effects as body-produced estrogen.

  • How can one maximize the benefits of eating cruciferous vegetables raw?

    -To maximize the benefits of cruciferous vegetables when eating them raw, they can be chopped and added to salads, wraps, or grain bowls. Chopping and letting them sit for 30 to 40 minutes before cooking can also activate the enzyme myrosinase, which is essential for the formation of the anti-cancer compound sulforaphane.

  • What are some ways to incorporate garlic into daily meals?

    -Garlic can be added to meals in various forms. It can be used raw, crushed, or cooked. It can be added to salads, sauces, stir-fries, and even pizza. Using garlic as a seasoning or incorporating it into dressings and marinades are other ways to include it in the diet.

  • What is the significance of the Indian gooseberry (Amla) in boosting antioxidants?

    -Amla, or the Indian gooseberry, is considered to have the highest antioxidant content of any food. It can be consumed as a powder, which can be added to smoothies or mixed with water. A small amount, like a half teaspoon, can significantly increase the antioxidant intake in a diet.

  • How does the consumption of a variety of berries contribute to overall health?

    -Consuming a variety of berries contributes to overall health by providing a rich source of antioxidants, vitamins, and nutrients. Berries help reduce inflammation, prevent DNA damage, and inhibit the growth of new blood vessels that tumors need to grow. Including different types of berries in the diet can provide a range of health benefits and support the body's natural defenses against diseases.

Outlines
00:00
🌟 Introduction to Cancer-Fighting Foods and Personal Journey

The podcast begins with host Chuck Carroll introducing the topic of cancer-fighting foods, highlighting five specific items. He welcomes guest Lauren Kretzer, a plant-based chef and cancer survivor, to share her expertise and personal experience. Lauren discusses her unexpected cancer diagnosis during a routine check-up for what she thought was pneumonia, leading to the discovery of a large mass in her chest. She talks about her journey through surgery, receiving a rare form of non-Hodgkin's lymphoma diagnosis, and her decision to not undergo chemotherapy but instead opt for constant surveillance.

05:02
πŸ’ͺ Coping with a Cancer Diagnosis and Lifestyle Reflection

Lauren Kretzer shares her initial disbelief and anger upon receiving her cancer diagnosis, despite living a healthy lifestyle. She discusses the shame she felt for having cancer due to her profession as a plant-based chef and the subsequent reflection and research she undertook. Lauren emphasizes that while lifestyle and nutrition play a significant role in lowering cancer risk, there are external factors beyond our control. She talks about her recovery process, her renewed belief in a plant-based lifestyle, and the importance of making dietary improvements where possible.

10:03
πŸ₯¦ Cruciferous Vegetables: Superheroes in the Fight Against Cancer

Lauren Kretzer discusses the first of the five cancer-fighting foods: cruciferous vegetables. She lists common examples like broccoli, cauliflower, kale, and others available in most supermarkets. Lauren explains that these vegetables are cost-effective and can be eaten raw or cooked in various ways. She emphasizes the importance of including raw cruciferous vegetables in one's diet to activate the anti-cancer compound sulforaphane, and shares tips on how to maximize the benefits of these vegetables, including letting chopped veggies sit for activation and using ground mustard powder to enhance cooked versions.

15:05
πŸ§„ Garlic: A Flavorful and Potent Cancer Fighter

The conversation shifts to garlic, another powerful cancer fighter. Lauren highlights garlic's immune-boosting properties and its role in detoxifying carcinogens, halting cancer cell growth, and blocking angiogenesis. She shares her personal love for garlic and its easy incorporation into daily meals. Lauren also mentions the benefits of garlic for those undergoing radiation treatments, as it helps protect the body against radiation damage.

20:06
🫐 Berries: Nature's Sweet Antioxidant Powerhouses

Lauren Kretzer talks about berries as the healthiest fruit and their high antioxidant content, which helps reduce inflammation linked to various health issues, including cancer. She mentions the wide availability of berries and the year-round accessibility of frozen varieties. Lauren singles out blackberries as having the highest antioxidant content among common berries and introduces the Indian Gooseberry (Amla) as an incredibly potent antioxidant source. She suggests incorporating these berries into smoothies and other dishes for a significant health boost.

25:06
πŸ„ Mushrooms: The Versatile and Nutritious Cancer Combatants

Lauren Kretzer discusses mushrooms, ranging from common white button mushrooms to more exotic varieties, as effective cancer fighters. She cites a Chinese study that found a daily white button mushroom could significantly lower breast cancer risk. Lauren explains that mushrooms contain compounds that boost natural killer cell activity, aiding the body's immune response. She shares her personal preference for incorporating mushrooms into various dishes and snacks, highlighting their versatility and health benefits.

30:07
πŸ› Turmeric and Soy: The Dynamic Duo in Cancer Prevention

The podcast concludes with a discussion on turmeric and soy as additional cancer-fighting foods. Lauren Kretzer explains the anti-cancer properties of curcumin found in turmeric and its easy incorporation into various dishes. She addresses common misconceptions about soy, especially regarding breast cancer, and emphasizes the benefits of whole, minimally processed soy products like tofu, tempeh, and edamame. Lauren encourages the inclusion of these foods in one's diet for their potential cancer-preventive properties.

35:08
πŸ™ Final Thoughts and Resources for a Healthier Lifestyle

In the final segment, Lauren Kretzer shares additional resources for those interested in learning more about her journey and plant-based nutrition. She invites listeners to visit her website, follow her on Instagram, and subscribe to her Substack, where she shares her knowledge and personal experiences with nutrition, cancer, and holistic living. The host, Chuck Carroll, thanks Lauren for her valuable insights and encourages listeners to engage with her content for inspiration and guidance towards a healthier lifestyle.

Mindmap
Keywords
πŸ’‘Cancer fighting foods
The term 'cancer fighting foods' refers to specific types of food that are believed to have properties that can help prevent or combat cancer. In the context of the video, these foods are highlighted as a part of a healthy diet to improve overall health and potentially lower the risk of developing cancer. Examples include cruciferous vegetables, garlic, berries, mushrooms, and turmeric.
πŸ’‘Cruciferous vegetables
Cruciferous vegetables are a family of vegetables that include broccoli, cauliflower, kale, and Brussels sprouts. These vegetables contain compounds like sulforaphane, which have been linked to cancer-fighting properties. In the video, they are recommended as an accessible and cost-effective way to incorporate cancer-fighting nutrients into one's diet.
πŸ’‘Sulforaphane
Sulforaphane is a naturally occurring compound found in cruciferous vegetables that has been studied for its potential to combat cancer. It is activated by an enzyme called myrosinase, which can be unlocked by chopping and allowing the vegetables to rest before cooking. In the video, the speaker suggests including raw cruciferous vegetables or using ground mustard powder to activate this compound and enhance its benefits.
πŸ’‘Garlic
Garlic is a widely used调味草 that contains compounds like allicin, which have been associated with immune-boosting and anti-cancer properties. In the video, garlic is recommended as an easy-to-include food in the diet that can help detoxify carcinogens, halt cancer cell growth, and block angiogenesis, which is the formation of new blood vessels for tumors.
πŸ’‘Angiogenesis
Angiogenesis refers to the process of new blood vessel formation, a process that is crucial for tumor growth and spread. Certain foods and compounds, like garlic mentioned in the video, can inhibit angiogenesis, thereby potentially slowing down or preventing cancer progression.
πŸ’‘Berries
Berries are a group of fruits known for their high antioxidant content, which can help reduce inflammation and prevent DNA damage linked to cancer. The video specifically mentions blackberries and the Indian gooseberry (Amla) as having exceptional antioxidant levels, making them particularly beneficial for cancer prevention.
πŸ’‘Mushrooms
Mushrooms, ranging from common white button mushrooms to more exotic varieties like morels and chanterelles, contain compounds that have been studied for their potential to lower breast cancer risk and boost natural killer cell activity, which is part of the body's immune response. The video encourages the consumption of mushrooms as a versatile and flavorful addition to a cancer-fighting diet.
πŸ’‘Turmeric
Turmeric, a spice derived from the Curcuma longa plant, contains curcumin, which is a potent anti-inflammatory compound with potential anti-cancer properties. In the video, turmeric is recommended as an easy-to-integrate spice that can add both flavor and health benefits to a variety of dishes.
πŸ’‘Soy
Soy is a plant-based protein source that has been linked to lower breast cancer recurrence and prevention. Despite misconceptions, whole and minimally processed soy products like tofu, tempeh, and edamame are encouraged in the video for their potential health benefits, including cancer prevention.
πŸ’‘Plant-based diet
A plant-based diet is a way of eating that focuses on foods derived from plants, including vegetables, grains, nuts, and legumes, with few or no animal products. The video emphasizes the benefits of a plant-based diet for overall health and cancer prevention, highlighting the nutritional density and cancer-fighting properties of plant-based foods.
πŸ’‘Holistic living
Holistic living refers to a lifestyle approach that considers all aspects of health, including physical, mental, and emotional well-being. In the video, the concept of holistic living is implied through the discussion of a plant-based diet and the incorporation of various cancer-fighting foods, emphasizing a comprehensive approach to health and wellness.
Highlights

Discussing foods that can fight cancer, with a focus on five specific items.

Lauren Kretzer, a plant-based chef and cancer survivor, shares her expertise and personal experience.

Cruciferous vegetables are highlighted for their cancer-fighting properties and availability.

Garlic is noted for its immune-boosting capabilities and connection to fighting cancer cells.

The antioxidant content in berries helps reduce inflammation and prevent DNA damage.

Mushrooms, including the common white button variety, have compounds that lower breast cancer risk.

Turmeric, containing curcumin, is praised for its impressive anti-cancer properties.

Soy products, specifically minimally processed ones, are linked to lower breast cancer recurrence and prevention.

Lauren's personal journey with cancer and her decision to forgo chemotherapy under careful surveillance.

The importance of including raw components in meals to maximize nutrient absorption and cancer-fighting potential.

Practical tips for activating cancer-fighting compounds in cruciferous vegetables through chopping and letting them rest before cooking.

The use of ground mustard powder to activate sulforaphane in cooked cruciferous vegetables.

Lauren's story of dealing with a cancer diagnosis while maintaining a positive outlook and making lifestyle adjustments.

The significance of dietary changes and lifestyle choices in managing and reducing the risk of chronic diseases.

Lauren's Substack, where she shares her knowledge on nutrition, cancer, holistic living, and plant-based recipes.

Transcripts
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