Green Tea & Chocolate: The Cancer Slayer Chronicles

Almond Blueberry 'Anytime' Bars

When I was going through chemo for breast cancer two years ago, I ate these bars a lot. Little protein punches designed to satisfy whenever food actually sounded good -- hence, "anytime." Oddly, food sounded most good when I was in the Chemo Lounge, receiving an infusion of medicine! But whatever the reason, I was prepared with my Anytime Bars and bone broth (but that's another story). My mother-in-law kept me well-supplied with both.

And now it is my turn to get someone else through chemo: My dad. He'll start chemo next Monday for metastatic pancreatic cancer. Already he's experiencing loss of appetite and weight-loss from the cancer itself. Chemo will add another complication to this.

So the Anytime Bars are perfect to have on hand for when he needs a healthy, tasty, satisfying bite. Plus, flaxseeds have been known to slow the growth of estrogen-receptive breast cancer tumors! Almonds are good for reducing inflammation, and blueberries are an antioxidant. Win, win, win!

But people who aren't dealing with cancer like these bars, too, since they are so tasty. They are great for kids, grabbing on the go, or after a work-out.

Almond Blueberry Anytime Bars, adapted from Rebecca Katz's The Cancer-Fighting Kitchen; makes 20-25 bars

2 cups raw almonds*

2 TBSP spelt or whole wheat flour

2 TBSP unbleached all-purpose flour

2 TBSP finely ground flaxseeds

1/4 tsp sea salt

1/8 tsp baking soda

1/4 cup old-fashioned rolled oats

2 cups dried blueberries*

1 egg

5 TBSP maple syrup

1 tsp almond extract*

*You can substitute other nuts and other dried fruit to suit your taste buds. If you decide not to use almonds, substitute vanilla extract for the almond extract.

Directions:

Pre-heat the oven to 350 degrees. Lightly oil a 9-inch square pan (I use coconut oil).

Spread the almonds in a single layer on the prepared baking sheet and toast for 7-10 minutes, until aromatic and slightly browned. Watch them carefully, as they can burn easily. Turn the oven down to 325 degrees.

Combine the flours, flax seeds, salt, baking powder, and baking soda. Stir to combine.

In a food processor, chop the nuts and fruit. Or chop by hand. Add the nuts and fruit to the flour mixture. Add the oats and stir to combine.

In a large bowl, whisk the egg, maple syrup, and almond extract together until thoroughly combined. Add the fruit and nut mixture and use your hands to mix thoroughly, being sure to separate any clumps of fruit.

Spread the mixture in the oiled baking pan in an even layer and bake for 25-30 minutes, until set and golden brown; don't over-bake or the bards will be too dry. Let cool on a wire rack for 5 minutes, then cut into 20 or 25 squares. Leave the bars in the pan until completely cool so they'll hold together when you remove them.

STORAGE: Store in an airtight container at room temperature for 5-7 days, or in the freezer for 2 months.

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How -- and Why -- We Should Eat Chia Seeds

These are chia seeds. They are tiny, but mighty. They represent a huge shift in my diet.

When I was diagnosed with cancer last year I was 30 lbs overweight. But I felt healthier than I had in a long time: over the course of the proceeding 4 months, I'd already lost 30 lbs. I was eating well and exercising too (something that had become challenging ever since my little one decided she'd rather walk, too, than be carried in a carrier). 

For the first time in my life, I was paying attention to calories, both calories-in in the form of food, and calories-out in the form of exercise. I was avoiding sugar, white flour, and processed foods.

Although I didn't necessarily love the way I looked in the mirror considering I still had 30 additional pounds to shed, so far being overweight really hadn't cost me much. I was physically active when I wanted to be without difficulty: I played tag and chase with my child, I went hiking. I didn't let my weight get in the way of activities: I went to the public pool in a swim suit, I played at the beach. Even though I was carrying extra weight, I felt strong & that I could count on my body: I had a successful home birth.

Until I was diagnosed, I hadn't had any medical red flags. 

It happened frequently that after I was diagnosed, doctors would go over my medical history with me and ultimately say, "So you're pretty healthy.... except for the cancer."

Except for the cancer.

When the diagnosis came, I couldn't help but wonder if I'd brought this on myself. Sure, I know there are a lot of factors that contribute to a cancer cell taking root and flourishing. But I'm not doing myself any favors by denying that perhaps, just maybe, I created the perfect environment for that first rogue cell.

Although no one has said as much, from what I've read, it seems plausible:

 We finally have an explanation for the simultaneous epidemics of cancer and obesity [in the US]. Changes in our diets over the last half century point to the culprit: a dietary imbalance in the ratio of essential fatty acids [omega-3s] leading to the incredible overconsumption of omega-6s, together with the rise in insulin levels due to the higher and higher glycemic index of the modern Western diet. (pg. 78) ~ David Servan-Schreiber, MD, PhD, Anticancer.

"The imbalance of the omega-3s and the omega-6s" (we'll tackle the glycemic index piece in another post).

This omega juggling act is very new to me -- I knew omega-3s were good (in so far as I'd heard of them and noticed them touted on certain egg cartons), but I never really thought about omega-6s, and no one on my oncology team brought it up. But now I'm thinking about it all the time in terms of a scale. Anticancer a great illustration of this:

 

Omega-6s aren't inherently bad. We need them for times when inflammation, coagulation, and cell growth are necessary. It is when we have a greater amount of them in our bodies than we do the cooling, regulating omega-3s that they become a problem (and the inflammation goes on to cause other problems).

And unfortunately our modern diets favor omega-6s: corn & soy-fed meat and dairy, vegetable oils, trans fats (such as margarine). 

Now in my new post-cancer life, it is in my best interest to seek a balance between the omegas. I'm boosting my in-take of short-chain vegetal omega-3 (such as flax and chia seeds, nuts and canola oil) as well as the long-chain omega-3s found in fatty fish and nori.

Women with breast cancer whose tissue samples were richer in omega-3 fatty acids derived from plants had a significantly lower risk of developing metastatic tumors. (p. 143) ~ David Servan-Schreiber, MD, PhD, Anticancer

Back to the chia seeds at the start of this post. 

I've been making chia seeds a simple near-daily habit in order to boost my omega-3 in-take (as well as swaping the omega-6-filled dairy and meats for omega-3 grassfed options). Chia seeds are the same we grew up with, only instead of growing chia pets we can now eat them. 

In order to "unlock" their fiber, as with flax seeds, you have to add in an extra step before eating them. Lots of people grind their flax seeds. With chia, I simply add hot water to 2 TBSPs of the seeds and let it sit for a couple of minutes (put in enough water to cover the seeds and give it a quick stir). This turns the seeds into a sort of jelly consistancy. I then take that jelly and do a couple things:

• Turn it into a little porridge of sorts by adding nuts, fruit, a little milk, a sprinkle of ground cinnamon and/or ginger, and a drizzle of agave. It's a nice pick-me-up when you're craving a little something sweet.
• Or mix it into oatmeal, yogurt, etc and then prepare your cereal or yogurt as you normally would.

Pass the omega-3s, please!

Grassfed is the New Black

Want a cold, refreshing glass of Grassmilk?

Sounds kind of scary, right? Maybe a concoction your kid would make outside in their play kitchen? 

Well, not only is it real, it is my new favorite grocery purchase. 

Grassmilk is milk from pastured cows. But all cows eat grass, and thus all milk comes from "pastured" cows, right? Sadly, no. Most convential dairy (and meat) cows eat corn and soybeans, as well as chicken manure & feathers (seriously). 

As disgusting as that sounds, it isn't the main reason I look for "pastured" on my milk, half and half, and butter. The main reason are the omega-3s that occur naturally in dairy products from pastured animals (eggs included).

Cancer fighting powers:

Short-chain vegetal omega-3s allay the harmful effects of hormones that promote cancer growth. They have also been linked to lower cholesterol and attenuation of spikes in blood sugar levels... In France, researches reported that women with breast cancer whose tissue samples were richer in omega-3 fatty acids derived from plants had a significantly lower risk of developing metastatic tumors.*

Grassfed milk, butter, eggs (and beef, but I'll get to that in a sec) tastes better than the conventional stuff. It's true. Guests have commented that my butter tastes good! Here are the products I like:

• Milk
• Half and half
• Butter

In the last six weeks, my own small flock of chickens has begun laying organic eggs, but I do sometimes still buy eggs and when I do, I make sure they are coming from pastured, organic hens. If not purchased from local farmers, I love this brand. 

Last in the grassfed items I buy and cook with is beef. All through my chemotherapy (5 months!), I drank a nutrient-dense broth my mother-in-law made for me from grassfed beef marrow bones. Now, unfortunately I can hardly say the words "bone broth" without having some PTSD effects (from the chemo, not the broth!) but we do continue to buy grassfed beef. My current favorite source is Leftcoast Grassfed/Tom Kat Ranch up the coast a little ways in Pescadero, CA. Their meat is delicious, and affordable. 

If I'm going to eat red meat now and then, I want it to be worth it. This stuff is!

(Leftcoast cows. Photo credit here.)

It is a good first step to ensure the meat and dairy products you consume are organic (pesticide, antibiotic, and hormone-free), but if the animals are simply eating organic corn and soy, you are consuming a diet richer in omega-6s than omega-3s, which causes inflammation. 

Instead, let's eat what our grandparents ate: Real eggs. Real milk & butter. Real meat. 

Check these websites to find producers in your area: www.eatwild.com and www.americangrassfed.com

Recipe: 13-Bean Grassfed-Beef Chili (kid tested; kid approved!)

Cancer fighting powers:

Cooked tomatoes ~ Research shows that lycopene in tomatoes leads to longer survival for prostate cancer patients. Tomatoes also contain a whole series of anticancer nutrients whose combined actions is more effective than lycopene on its own. Note: Tomatoes must be cooked in order to release these nutrients. Olive oil improves their assimilation, as does combining cooked tomatoes with broccoli.

Onion ~ The sulfur compounds of the alliaceous family (garlic, onions, leeks, shallots, chives) reduce the carcinogenic effects of nitrosamines and N-nitroso compounds, which are created in over-grilled meat and during tobacco combustion. All the herbs in this family help to regulate blood sugar levels, which reduces insulin secretion and thus inhibits the growth of cancer cells. Moreover, they specifically promote cell death (apoptosis) in colon, breast, lung and prostate cancer, as well as in leukemia. *

Serves approx. 8; begin by soaking the beans overnight, then 1/2 hour of prep time, 4 hours of cooking time

1 1/4 cup 13 Bean Dry Soup Mix (I like Bob's Red Mill)

1 lb. grassfed, organic ground beef (I like Leftcoast Grassfed)

1 organic medium onion, chopped

8 oz organic pizza sauce (I like Eden Organics) or double the tomato sauce below

8 oz organic plain tomato sauce

1 TBSP Mexican Seasoning (chili peppers, garlic, onion, paprika, cumin, celery seed, oregano, cayenne, bay)

1 tsp salt

1 pinch of pepper

Optional: Grated cheddar cheese, sour cream, crusty whole grain bread

*Note: This chili is robust but not spicy. You might want to add chilli powder in addition to the Mexican Seasoning.

Directions: 

Soak the beans. I prefer to do this overnight. To do so, place in a large pot (Dutch oven works great) and cover with water. 

First thing in the morning, drain the beans, then cover with fresh water and simmer for 3 hours. (Alternatively, you can let them sit all day, and then simmer them approx. 4 hours before you want to serve the chili.)

After 3 hours, turn off the burner and let the beans hang out all day in their soaking water. 

When you're ready to prepare dinner, chop the onion and brown the beef in a skillet. Add the chopped onion to the beef and cook for approx. 5 minutes. 

Add the beef and the onion to the waiting beans and soaking water. Add the pizza sauce and the tomato sauce to the bean mix. Add the spices as well. 

Stir, cover & simmer for 1 hour. 

Serve with grated cheddar and sour cream. Crusty bread for dipping is nice, too, as is a glass of cancer-fighting red wine.

 *Cancer-fighting nutritional info comes from David Servan-Schreiber, MD, PhD: Anticancer: A New Way of Life.