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  • Today we're going to be talking about foods

  • that can fight cancer specifically

  • five of them. Here on the Exam Room podcast brought to you

  • by the Physicians Committee. Hi.

  • I am the weight loss champion Chuck Carroll.

  • And helping us learn about cancer

  • fighting foods today is a woman who is quite remarkable

  • because she is not only a plant based chef

  • and a recipe developer, a fantastic one at that,

  • but she also happens to be a cancer survivor herself.

  • So there is no better person on planet Earth to help us learn

  • today, Raise our health IQ's, then chef Lauren Kretzer.

  • Lauren, thank you so very much for being here.

  • Thank you so much for having me.

  • That was quite the introduction and I'm flattered.

  • Well, it's true. It's so good to see you again.

  • I feel like

  • it has been an eternity since you've been on the Exam Room.

  • It has been a few years, so a lot has happened since then.

  • Globally. Personally, so.

  • I know let's let's dive into what you have been up

  • to, before we unveil those five foods.

  • I know that since you have last been on the show,

  • you, as you just said, have been through a lot.

  • And that includes a cancer scare of your own.

  • So kind of bring the audience up to date with

  • what's been going on with you.

  • Yes. So I have talked a little bit about this

  • on my channels, but basically a few years ago,

  • I had what I thought was a cold, a bad cold.

  • And at the time, my daughter was an infant.

  • So I was up all night with her

  • just basically whenever she would wake up needing to eat.

  • And so I was pretty run down and just kind of feeling like

  • my exhaustion was due to having a young baby

  • and a toddler and that's why

  • I wasn't kind of getting over this cold that I had.

  • But the cold persisted for weeks, and sometimes

  • the symptoms were fairly severe.

  • So at the urging of my family,

  • I finally got myself over to Urgent Care on a Saturday,

  • just kind of expecting them to send me home

  • with a prescription for something

  • and then I'd be on my way to feeling better.

  • But after the physician there saw me,

  • she said she suspected pneumonia and she wanted to take a chest

  • X-ray and, just kind of trying to avoid X-rays

  • unless absolutely necessary, I kind of asked if I could just

  • bypass it, and she said that, no,

  • we really need the X-ray because the type of meds

  • we will give you will depend on that.

  • So I submitted to the X-ray, and when they came back

  • in the room, she kind of sat me down

  • and she said,

  • I don't want you to be frightened,

  • but we found a very large mass in your chest

  • and we need you to get to a hospital today

  • to have a CAT scan done and get that checked out.

  • So from then on, it was a whirlwind few months of testing.

  • Basically, all I heard from November of 2019

  • until basically pathology came back from my surgery

  • was that this thing was huge.

  • It was 12 centimeters.

  • So about the size of a grapefruit,

  • it was abutting my heart.

  • So in my chest cavity and no one really knew what it was.

  • So they said

  • that it had some characteristics that could be benign,

  • but it also had some suspicious

  • characteristics that were showing up in PET

  • scans and MRI's and things like that.

  • So they recommended surgical resection.

  • So in March of 2020 just a few days before

  • COVID kind of went wild and shut down the world, I had

  • surgery to remove it.

  • I was not a candidate for a minimally invasive surgery,

  • so they had to do a full, open thoracotomy and remove the cyst.

  • So it did turn out to be a benign thymic cyst.

  • But my surgeon in his wisdom took out my thymus gland,

  • which is something

  • that you don't really need once you're an adult.

  • So he took it out just in case something was up

  • and when I first met with him in my post-surgical appointment,

  • he told me that they couldn't figure out

  • what was wrong with it, but something was up.

  • So it had been sent over

  • to Memorial Sloan-Kettering for further evaluation.

  • At that point,

  • I kind of knew that there was a possibility of cancer,

  • but since I didn't feel sick I never felt sick

  • other than the pneumonia.

  • You know, I tried to stay optimistic.

  • And then in early April of 2020, I got a call saying that

  • I had a very rare aggressive form of non-Hodgkin's lymphoma.

  • So it kind of hit me like a ton of bricks.

  • And, you know, ever since then I've been kind of

  • dealing with it on and off.

  • And so, yeah, that's, that's the long, winding story.

  • That's the Reader's Digest version.

  • That's the Reader's Digest version.

  • I mean, I'm not sure that I could

  • handle the full blown text.

  • So, I mean, when you get that that phone call in April

  • and they're telling you like, oh, we have ourselves a problem

  • here, what runs through your head?

  • Because

  • as long as I've known you

  • and as much as I know about you, you have always been

  • an exceptionally healthy human being.

  • And yet you're getting this news.

  • How did that sit with you?

  • Yeah, it was really hard.

  • I mean, there was a lot of disbelief.

  • I'm going to be honest.

  • And the beginning and anger,

  • you know, kind of feeling like I had done so many things right.

  • And so, you know, why was this happening?

  • And a certain amount of shame, if I'm being honest,

  • because, again, you know, you eat a certain way

  • and you kind of preach the benefits of a certain lifestyle.

  • And then, whoops, I have cancer.

  • But, you know,

  • obviously since then, I've done

  • a lot of reflection and also a lot of research and,

  • you know, many things can cause cancer,

  • some of which are not in our control.

  • There's strong environmental links to the kind of cancer

  • that I was diagnosed with you know, use of Roundup

  • and things like that.

  • So for all I know, I was breathing that for years.

  • And who knows, maybe that's what caused it.

  • Things like stress, you know, it kind of

  • forced me to reexamine my life from every angle,

  • which was one of the huge benefits.

  • You know, they say every cloud has a silver lining.

  • And that was certainly

  • the one for me that I kind of just got to examine everything

  • that went on in my life and determine

  • what could have caused this and work on that.

  • I love the way that you put that.

  • I think that it's so important to you

  • know, stress that in particular, when it comes to diet,

  • you always hear our experts on the show use the term

  • lower your risk by whatever the percentage may be.

  • There is unfortunately and sadly really no magic

  • cure for things or no silver bullet

  • that would prevent something 100%.

  • All we can do is severely or severely

  • like really fantastically lower our risk for so many of

  • these chronic diseases.

  • But there are external factors, like you were just

  • mentioning that have literally nothing to do with nutrition.

  • That can still play a huge part in that.

  • And I am sorry that you felt that shame.

  • And I imagine that you felt it

  • especially hard because of the circles that you run in.

  • You know what you do for a living.

  • You are in the whole food plant- based community.

  • You are a prominent, prominent figure in it.

  • And so I completely understand why you would feel that shame.

  • But here we are now two years later as we record this.

  • And, you know,

  • I hope that you're at a point now where you realize that

  • there is no shame to be had here. Right?

  • This was not your fault.

  • This was just you got dealt a raw hand.

  • Right? Right.

  • Yeah.

  • And I mean, that's basically

  • what I've come to realize, that things happen to people.

  • And the statistics that you mentioned about lowering risk,

  • you know, they're certainly true,

  • but they're not a promise.

  • As I've said before, you know, in my channels

  • when I've talked about this, they're not a guarantee.

  • And so we just have to do our best,

  • you know, with our diet, with our lifestyle,

  • with everything that we can control to lower that risk.

  • And I think that's really empowering.

  • You know, like you can do things and you have a lot more power

  • than you think.

  • And that just became clearer and clearer to me

  • and empowered me even more in my recovery from everything.

  • It just kind of made me believe even more and the whole food

  • plant-based way of living rather than deter me from it,

  • because when I started reading stories of other people

  • who were diagnosed and recovered and, you know, using certain

  • tools and dietary changes, it really got me excited.

  • I'm like, oh, my God, this isn't a done deal.

  • I can still make changes because, you know,

  • my diet was not perfect. No one's diets perfect.

  • But my diet did have things going on that

  • I could have improved.

  • And that's what I've been working on the last few years.

  • I love your optimistic outlook on this.

  • That's fantastic.

  • So we do have those cancer fighting foods

  • we're going

  • to talk about here in just a moment,

  • but I feel like I want a little bit more to that readers

  • digest story here.

  • So when last we left off, it was April of 2020.

  • You had just gotten that news.

  • So what happens after that report comes back?

  • So my surgeon

  • and I had a conversation and he was very optimistic.

  • Thankfully, even though the cancer that

  • I was diagnosed with

  • is rare, and aggressive, it thankfully has a high cure rate.

  • So he told me that in all likelihood I would be okay,

  • but that, you know, I needed to see an oncologist right away.

  • So I met with an oncologist at the hospital

  • where I had received my surgery.

  • It's a, you know, the number one hospital in my state.

  • So I felt comfortable and spoke with him.

  • But my surgeon had told me, you know, seek outside opinions

  • just to be safe.

  • You know, you just want to cover all your bases.

  • So since I trust my surgeon so much, I decided to do just that.

  • So I followed up with more oncologists

  • at a renowned, like a, globally renowned cancer hospital. And

  • they immediately told me that, you know,

  • I had to start a pretty intensive chemotherapy regimen.

  • And I was kind of

  • shocked to hear that just because there there was

  • they had to removed the organ or the glands

  • that had the cancer on it.

  • And based on other testing, there was no visible cancer

  • in my body.

  • And so I was kind of, you know, thinking

  • why am I going to go through treatment?

  • There was no there was no cancer in my body right now.

  • And they explained, you know, microscopic cancer can exist.

  • And since it's aggressive, it can form a tumor fairly quickly.

  • And we want to kind of nip it in the bud.

  • And so they did more testing on me.

  • And I went through another PET scan and like still no sign

  • of cancer.

  • And so I was like

  • basically pleading with them

  • to give me permission to not go through the chemo.

  • And they told me that they were going to present my case

  • to something called the Tumor Board,

  • where every week a group of doctors

  • meets to discuss cases and decide on best treatment.

  • And so I was kind of holding my breath for this tumor board

  • and they came back and they all agreed I needed chemo.

  • You know, I'm relatively young.

  • I have to really small children.

  • At the time,

  • my youngest was literally a baby and my oldest was only,

  • she was a toddler.

  • And the thought of going through treatment,

  • you know, in the physical and emotional toll

  • it would have and, you know,

  • chemo well, it's lifesaving for a lot of people.

  • It comes with its own pretty significant set of risks.

  • So I only wanted to go

  • through treatment if it was 300% necessary.

  • And so I went back to the original doctor

  • that I saw at my hospital

  • and kind of explained everything to him.

  • And he basically said to me

  • that it depended on how risk averse I was.

  • He said that there was an excellent chance

  • that the surgery was curative, but that he could not make

  • a guarantee to me.

  • And so he said, if you want, I would give you my blessing

  • to basically do constant surveillance on you.

  • So I went in to him every few months

  • and we did

  • full bloodwork and CAT scans, and it was a lot more scanning

  • than I really would have ever wanted.

  • But to me it was like the lesser evil.

  • And basically I agreed that at the first sign of cancer

  • I would go right into treatment you know, no ifs, ands or buts.

  • And thankfully, I'm two years out and so far so good.

  • I continue to be monitored.

  • I went as recently as like a month ago, and I'm going back

  • in a couple of months.

  • So I've just been under his care and careful surveillance

  • since then.

  • Outstanding.

  • And I love the way that you approach this.

  • Right?

  • So you are working with your physician

  • and you said, look, you know, if the cancer does

  • begin to pop up, then we'll go into treatment.

  • So it's not like you just

  • kind of went rogue and decided like, I'm not going to get scans

  • I'm not going to do this, I'm not going to do that.

  • It's like you really did take they

  • what I would say was a really solid approach.

  • Like it was really well, thought out.

  • And I can't imagine that you would approach anything

  • willy nilly,

  • especially given the fact

  • that you have two so young children in your household.

  • Right? Yeah.

  • I mean,

  • they were obviously first

  • and foremost in my decision making process.

  • And this was not about me.

  • It was about making sure that they have their mom.

  • And so, you know,

  • it wasn't something that I just kind of

  • jerk decided I'm not getting treatment and I wasn't being,

  • you know, at all cavalier about it.

  • You know, I've seen chemo save lives and, you know,

  • I'm not one to think that I'm any exception from needing it.

  • It's just I think of my cancer had been a different stage.

  • You know, I was lucky that it was stage one.

  • And I think if it had been a more deadly cancer,

  • I probably would have considered getting the chemo.

  • But since this cancer has a high cure rate

  • and since there was no visible cancer in my body, afterward,

  • I just kind of took that risk.

  • And I recognize it was a risk.

  • But so far, so good.

  • That's outstanding.

  • And as you said a little bit earlier,

  • you go through all of this

  • and you're an even bigger believer

  • in taking care of yourself, going the preventative route,

  • doing everything that you can to reduce the risk of cancer.

  • So again, I mean, if your all of your chips

  • weren't already in the middle of the table,

  • if you hadn't already gone all in with the whole food

  • plant based diet, certainly you are there now.

  • And that's why I'm super stoked, Lauren, for today,

  • because not only did we get an opportunity

  • to hear your amazing story,

  • which I think is going to

  • resonate with a large number of the exam rooms,

  • but you're also going to help us

  • learn about those five foods that you have identified

  • that are really good quality cancer fighters.

  • So you're ready to to dove into that with us?

  • Yeah, definitely.

  • All right.

  • Let's start with number one on the list,

  • cruciferous vegetables.

  • So when we're talking about cruciferous vegetables, number

  • one, what vegetables are they?

  • And number two, how are they helping.

  • So cruciferous vegetables are my number one.

  • Just because they're so readily available

  • in every supermarket in America, it doesn't really matter

  • if you live in a city

  • like New York or Los Angeles

  • or somewhere in the middle of the United States or elsewhere.

  • Chances are

  • you have cruciferous vegetables at your local supermarket

  • and there's a lot of them.

  • So the most common are broccoli, cauliflower, kale,

  • but also arugula, Brussels sprouts, cabbage, bok choy,

  • collard greens, watercress, radishes, turnip greens.

  • That's just

  • the most common ones that you'll find.

  • And they have incredible cancer fighting properties

  • and so I included them on this list

  • because you can get so much bang for your buck nutritionally.

  • They're not all that expensive.

  • Even though organic vegetables are pricier,

  • you don't need it to be organic

  • to get the benefits of cruciferous veggies.

  • So, yeah, that's why I was excited about this one,

  • just because of the availability to most people.

  • So. Go ahead.

  • No, it's cool.

  • Like I'm a huge fan of Brussels sprouts in particular.

  • So the fact that you mention them specifically, like

  • makes me really happy because not a day goes by that

  • I don't eat roasted Brussels sprouts.

  • Like those are my jam you know?

  • Are you a Brussels sprouts?

  • Brussels Sprouts fan?

  • Oh, yeah.

  • I love all the cruciferous'

  • And that's why they were my number one.

  • They're a personal favorite of mine

  • and they're so hearty, like you really have to chew.

  • So if you're not including meat in your diet

  • and you're new to a plant based diet,

  • they're very satisfying because they're not

  • the kind of things that you just kind of inhale

  • or you kind of have to.

  • They really give you that satisfaction

  • when you're eating them.

  • And there's so many different ways to enjoy them.

  • Like you said, you enjoy roasted Brussels sprouts,

  • but there's so many ways to have them raw cooked, roasted,

  • sauteed or fried.

  • But the

  • biggest benefits come from eating them raw, actually.

  • So they they contain this compound called

  • Sulforaphane, which is a mega anti-cancer compound.

  • But Sulforaphane can't be activated

  • unless this enzyme called myrosinase is activated.

  • And basically myrosinase

  • doesn't become activated when it's cooked,

  • but there's a few hacks to get around that.

  • So just first and foremost, try to include some raw

  • cruciferous' in your diet. And it's fairly easy.

  • If you like salads, you can just finally chop up

  • kale or cabbage or even Brussels sprouts, shred them,

  • throw them in your salad.

  • They don't even have to be

  • the sole base of your salad, just part of it.

  • And things like radishes, finely chopped raw cauliflower,

  • like throw that all in your salad

  • or in your wrap or in your grain bowl,

  • some raw component which I advocate for anyway.

  • I think some of the nutrients in vegetables are diminished

  • when they're cooked.

  • So it's always nice to have a raw component to your meal.

  • But if you are cooking your veggies, there's two ways

  • to kind of circumvent the deactivation of morose, and

  • one is to chop your vegetables

  • and just let them sit on the cutting board

  • for about 30 to 40 minutes before you cook them

  • and just chopping them

  • and letting them set

  • does activate that enzyme so the sulforaphane can be formed.

  • So that's number one.

  • And number two is to use ground mustard powder.

  • So you can buy this on any spice rack in the grocery store,

  • just mustard seed powder ground mustard seed,

  • a taste just like mustard.

  • And you just want to sprinkle a very small amount of it

  • on your cooked vegetables and that will that contains more.

  • So that will activate the sulforaphane as well.

  • So those two ways are ways to kind of circumvent that

  • frozen vegetables you can also use.

  • But they've been, you know, usually blanched.

  • So like flesh cooked before they're frozen.

  • So if you're going to be using frozen veggies,

  • the chop and weight method won't work,

  • but you can add

  • the mustard powder on it

  • and that will allow

  • you to absorb all those valuable anti-cancer nutrients.

  • Kitchen science like that's that is so cool to me

  • that you chop up a vegetable,

  • let it breathe, and that activates it like that.

  • I would have never thought about that.

  • Like literally never in a million kajillion years would

  • I have thought that by chopping a vegetable

  • and letting it breathe,

  • this cancer fighting compound would just spring to life.

  • Like that is the

  • coolest, like the wickedest, most cool thing ever.

  • Like, thank you.

  • I have no idea.

  • And it's nice because if you're short on time,

  • you can kind of use that as like a meal prep thing too.

  • So just chop your broccoli or whatever in the morning

  • and then when you're ready to cook your dinner,

  • you've not only save time by doing your chopping,

  • but you've activated all those valuable compounds.

  • That is super cool.

  • You know, what we're a fan of here in my house is garlic.

  • And so when this popped up

  • on the list, as well, I was like, Hot

  • diggity, here we go.

  • And like, I'm like, I like I'm one of those people,

  • Lauren, that does not treat hummus like a dip.

  • Like, to me, hummus should be its own food group.

  • With the spoon. Exactly right.

  • You definitely want to go the soup route with your hummus.

  • So and my hummus always has a lot of garlic.

  • And I love, love, love me some garlic.

  • And so you're saying here today that garlic

  • this is another cancer fighter that you want in your diet.

  • Yeah.

  • I mean, I was so excited to read

  • about the anti-cancer properties of garlic

  • because I am half-Italian.

  • So garlic is going through my blood as we speak

  • and it's just such an incredible food.

  • The first of all, I mean, cancer aside, it's

  • amazing for immunity.

  • So right now everyone's interested

  • in boosting their immunity

  • with COVID and everything else going on in the world

  • so that some garlic into your diet and immunity,

  • of course, is related to fighting cancer cells as well,

  • which is something that I personally didn't

  • make the connection with.

  • Know stupidly, I guess, like you think of immunity,

  • you think of the common cold, COVID, the flu.

  • You don't really think

  • your immune system

  • is working to fight off cancer cells, but it is.

  • And so a lot of us have you know, baby cancer cells

  • in our body that never grow into tumors

  • because our immune systems are working

  • so hard to get rid of them.

  • And so that's why

  • garlic is such a huge thing to add to your diet

  • and it's so easy to add to your diet.

  • I mean, it will be shelf stable forever in a cool, dark place.

  • It's again available at pretty much every single supermarket.

  • It's not expensive and it tastes great.

  • So most people love garlic

  • and you don't really need a lot of it.

  • So just added into one meal a day.

  • Raw is a little better, but cooked is also

  • valuable in terms of its nutritional properties.

  • And it helps with detoxifying carcinogens,

  • halting cancer cell growth, blocking angiogenesis.

  • So angiogenesis is

  • when it's the formation of new blood vessels for tumors.

  • And so we want to stop that so the tumors can't grow

  • and garlic helps out with that.

  • So it's got quite a few impressive

  • nutritional boosters in terms of beating cancer.

  • You know, I'm a I'm a fan of just taking fresh

  • garlic, crushing it.

  • You know,

  • you got one of those things, you just squeeze it

  • and it just, you know, crushes it right there for you.

  • I'll put that in a salad for a little bit of zest.

  • Just just the one clove because I think that if you

  • if you go above that,

  • it's a little bit too zesty in my opinion.

  • But but as you said, I mean, it's it's super easy to do

  • and I would think, you know, especially

  • if you're adding it to a salad

  • which has cruciferous vegetables

  • in it as well,

  • you add the garlic on top of that man,

  • you're living large at that point, right? Yeah.

  • And that's something

  • that I incorporated right away when I decided to try to

  • stave off cancer on my own is I started making these giant

  • cancer fighting salads.

  • And the raw garlic was a component.

  • Like you said,

  • I would have all my finely shredded cruciferous veggies,

  • and then I would just take

  • a microplane, which is like a mini respirator.

  • You can get it on Amazon, you can get it

  • lots of places online.

  • It's similar to a garlic press, and it just basically

  • finally grate your garlic almost into a pulp.

  • And so I would put that on my salad

  • and just massage it in

  • with like a quarter of an avocado

  • and some lemon juice in lieu of dressing.

  • And it's so delicious.

  • And the the cruciferous get like nice and tender and it

  • just really it's really on me.

  • I'm a big fan.

  • Have you made a pizza

  • and just put like a garlic clove on there, roasted garlic

  • cloves on top of the pizza have you tried that yet?

  • That is heavenly. I haven't. I have to try that.

  • I'm a big piece of person.

  • So yeah.

  • So if you like garlic and you like pizza

  • and, you know, maybe your partner isn't

  • exactly offended by garlic breath, like go for it if.

  • You can't play out. My husband and I do.

  • And there's one more thing about garlic.

  • I wanted to mention and try.

  • Oh, man,

  • it's really great to eat if you are looking

  • to protect your body against radiation damage.

  • So a lot of cancer

  • patients are,

  • of course, going through radiation treatment

  • and even if you're not going through radiation treatment,

  • you've probably been subjected to lots of scans.

  • So CAT scans and PET scans unfortunately

  • come with a lot of radiation.

  • So just detoxify from that.

  • Having a lot of garlic helps.

  • Garlic for the win.

  • All right.

  • Now, I also like this, especially with my breakfast

  • breakfast berries so good.

  • Especially like on top of oatmeal.

  • I love throwing all kinds of berries

  • in my oatmeal in the morning.

  • It made your list.

  • Another thing that made me majorly happy.

  • So what's up with berries and fighting cancer?

  • Yeah.

  • So berries

  • are the healthiest fruit and they're second only to herbs

  • and spices in terms of their antioxidant content.

  • And antioxidants are just superstars

  • in keeping us healthy.

  • Berries help reduce inflammation.

  • Inflammation is pretty much linked to everything bad

  • that can happen to you, including cancer.

  • So we always want to try to keep inflammation down and berries

  • help with that.

  • And they are just chock full of nutrients and vitamins.

  • So they just keep your body humming along really nicely.

  • But aside from reducing inflammation,

  • they also prevent DNA damage and they also prevent the

  • tumor angiogenesis,

  • which I mentioned before, the formation

  • of new blood vessels for cancer to grow and spread

  • so they can help prevent that.

  • And berries again are just widely

  • available and frozen berries are available year round.

  • They're far cheaper

  • than their fresh counterpart and they're just as good for you.

  • So berries can be incorporated into all types

  • of foods, mostly sweet, but of course savory.

  • Occasionally as well.

  • And then there's one type of berry

  • well, two types of berries.

  • Then I want to single out.

  • First of all, out

  • of all the berries that you commonly found in supermarkets,

  • they're all good for you.

  • But Blackberries are the highest

  • in antioxidants out of all of them.

  • So try to incorporate Blackberries into your diet

  • when possible.

  • And the other one I wanted to

  • mention is Berry, that you've probably never seen

  • before a possibly never heard of before.

  • And it's the Indian Gooseberry and it goes by the name Amla.

  • And Amla is pretty sure it's the single

  • highest antioxidant food in existence.

  • It's got this very interesting sour taste to it.

  • I've never personally found it fresh or frozen,

  • but they do sell amla powder online

  • pretty much everywhere, and you only need a tiny bit

  • to have a teaspoon in your smoothie.

  • You can even mix it into water and chug it if you wanted to.

  • But that's going to give you a mega antioxidant boost

  • far more than you would get with any other food.

  • So just one little

  • half a teaspoon will double the antioxidants

  • that you would find in like, say, a blueberry.

  • So that's something that I

  • always add in to my smoothies just because it's so powerful.

  • I hate to burst your bubble, but you are actually not

  • the first person to bring up Amla

  • or the Indian gooseberry on the show.

  • Cyrus and Robby from Mastering Diabetes are big fans of it.

  • I mean, big, big, big, big, big fans.

  • And I'm like you.

  • I can't find a fresh one to save my life right now.

  • But the powder, as you said, is readily available.

  • And to your point about frozen berries, absolutely. Yes.

  • Love going to Costco for this very reason.

  • Is, I mean, you get these

  • ginormous bags of frozen blueberries

  • and I've got like two or three of them right

  • now in my freezer downstairs

  • as you said, Blackberries,

  • strawberries are down there as well.

  • And so it's like whatever you want

  • to put in that smoothie that particular day,

  • you can get your hands on any time of year.

  • Random question.

  • Blackberries, like I.

  • I have to put them

  • in the smoothie because it drives me up the wall

  • when I eat the fresh ones

  • and then the seeds kind of get stuck into like

  • I don't know any way around that.

  • Have you discovered anything?

  • I haven't.

  • I'm sorry to burst your bubble.

  • I like blackberries, seeds and all,

  • but yeah, I mean, they're they're so good for you.

  • And like you said, frozen blueberries,

  • especially if you can find the wild blueberries.

  • There's a brand that sells Maine Wild blueberries,

  • and those may have even more antioxidants

  • than your standard high, but blueberry.

  • So any berries

  • will will do the trick I mean, they're all good for you.

  • So not only blueberries, strawberries, cherries,

  • cranberries, you know, there's so many to choose from.

  • And if you can get the goose

  • berry powder or the alma powder,

  • you're just bringing it up another level.

  • But I mean,

  • when you think of the cancer fighting power of a smoothie,

  • you know, with some of the stuff in it.

  • So like I said, one teaspoon of this,

  • I think has something like 750 antioxidant units.

  • And then compare that to I think it's like

  • a bagel I think has 20 antioxidant units.

  • So, you know, these two things, both are plant based.

  • One of them is going to help you fight disease.

  • The other is not going to do too much for you.

  • So definitely go for the berries when you can. Absolutely.

  • And in a smoothie, mix it with your cruciferous vegetables.

  • Oh, easy right.

  • I don't know about the garlic in a smoothie

  • with those things, berries and garlic together.

  • Maybe in a salad, though.

  • If you make a salad with a garlic dressing.

  • I can see that with like strawberries

  • in particular, get a little bit warmer.

  • You get the fresh strawberries. That sounds pretty good.

  • That sounds pretty. Pretty good.

  • I like where your head's at and I trust

  • I trust your suggestions, your recommendations,

  • because, well, you are a recipe developer and a chef after all.

  • All right.

  • Number four, I have a big old, big old bowl

  • of roasted mushrooms right now in the refrigerator, these two.

  • Good for you.

  • These two big cancer fighters talk to us about mushrooms.

  • So mushrooms are one of those foods

  • that I just can't get enough of.

  • And they bring in from the common white

  • button mushroom to the uber fancy morels.

  • Chanterelles, you know, all these

  • fancy mushrooms that you might not be able

  • to find at your supermarket.

  • But if you do find them, definitely buy them.

  • But they're all good for you.

  • So the white button mushrooms are the most widely available.

  • Again, I made this list

  • trying to get foods that

  • no one would really have trouble finding.

  • There was a large study done in China

  • relatively recently where they showed that just eating one

  • white button mushroom a day.

  • So the most generic common cheap mushroom of them all

  • can help lower breast cancer risk.

  • But I think it was like 64% or 63% or something to that effect.

  • So mushrooms have tons of compounds

  • which are cancer fighters and they're just so good.

  • I mean,

  • like if you're eating a plant based diet,

  • they really bring in that meatiness, that umami.

  • You can have them on their own as a side

  • you can incorporate them

  • into stir fries, into brambles, you can even

  • turn them into veggie burgers or vegan meatballs.

  • I mean, I've seen mushrooms used in so many ways.

  • One of my personal favorites is just to take

  • your talking mushrooms,

  • put a little bit of tamari on them,

  • a little bit of smoked paprika, and you bake them

  • in the oven for I forget. How long?

  • Like 20 minutes ish, maybe a little longer.

  • And they turn into

  • kind of like a big

  • any texture, and that just goes on everything for me.

  • So I love mushrooms.

  • I especially love mushrooms ever since my cancer diagnosis.

  • Now I feel like I have to eat a lot of them.

  • So, yeah,

  • if you can incorporate them into your diet daily,

  • you don't need a lot like I said one button mushroom a day.

  • And that study was shown

  • to drastically reduce breast cancer risk.

  • Outstanding.

  • And we've been talking recently about how powerful they can be

  • as far as your mind, the health of your brain

  • and helping to stave off cognitive impairment.

  • I mean, some mushrooms are like

  • little powerhouse foods and the fact that the white

  • button mushroom is so can be so healthy is like

  • it just blows my mind because you're right.

  • When you said

  • it is literally the most generic mushroom out there,

  • that literally is the most generic mushroom out there.

  • It is in every grocery store across America.

  • Yeah.

  • And it's because they contain

  • something called an aromatase inhibitor

  • or it is an aromatase inhibitor

  • and that helps block the production of estrogen.

  • So that's why

  • I think it's been linked to reducing breast cancer risk

  • at least that's what I've read.

  • And so I think that's pretty exciting.

  • And they also boost

  • natural killer cell activity in our bodies.

  • So that's something that

  • we all want to work on with immunity, again,

  • not only in terms of cancer but COVID.

  • You know, these little cells are working very hard

  • to kill off anything dangerous,

  • you know,

  • that they deemed dangerous in our bodies and cancer

  • cells is one of those things that they're fighting against.

  • And mushrooms help bolster them, essentially.

  • Put those in the salad as well.

  • I mean, you're doing pretty good.

  • And then number five here, not so much of a food as it is

  • a spice, turmeric or turmeric, as it said.

  • Which are you, a tumor or a turmeric person?

  • I'm a. Turmeric person. Outstanding.

  • I like the way you speak.

  • Talk to us about this.

  • What's what's so powerful as far as fighting cancer?

  • Sure.

  • So turmeric,

  • even though you can't really find the root that easily,

  • you can find the way that health food stores occasionally,

  • but you can pretty much find the ground form most anywhere.

  • So it's in your spice aisle.

  • It's a beautiful, bright goldenrod, orange, yellow color.

  • It will stain anything you put it on.

  • So use it with caution,

  • but turmeric, it contains something called curcumin.

  • And curcumin is one of the most impressive anti-cancer

  • things that I've personally read about.

  • And it's just so easy to add into foods.

  • So turmeric

  • is it's got like a slightly I don't even know how

  • to describe it, like a slightly spicy

  • but not heat wise, just kind of like a slightly spicy

  • taste to it.

  • But it's relatively subtle if you use it in small amounts.

  • So turmeric is the main spice in curry powder.

  • So of course, if you like cooking with curry

  • powder, you're probably getting a lot of turmeric

  • in your diet already.

  • But if you're not using curry,

  • you can just take

  • the single spice turmeric and just add like

  • a quarter teaspoon and a half a teaspoon to your food.

  • It will change the color.

  • But you know,

  • if you're making a soup,

  • I always thought in soups, if you're

  • making a salad dressing, put it in that

  • I actually buy the whole root when I can find it and I

  • leave it peeled and I freeze them.

  • And when I'm ready to use it, I'll literally just like rinse

  • it to essentially clean it off and throw it in my blender

  • and blend it up to make a smoothie.

  • And it's one of those things that if you read about it,

  • it's amazing

  • that it hasn't been advertised more as an anti-cancer agent.

  • It's that powerful.

  • But unfortunately, it's not the kind of thing

  • that we can patent and make money off of.

  • So I think that's why it just hasn't

  • been studied as extensively as it as it should be.

  • But it's really incredible.

  • And like I said, you can use it in

  • so many different applications and it's relatively cheap,

  • especially if you're buying the the grounds kind,

  • but even a whole root.

  • I find them the most cheaply at Asian grocery stores.

  • They're usually available in the fresh produce

  • aisle right next to the ginger,

  • and they look like basically orange ginger,

  • and you just throw the whole thing in the freezer,

  • like I said.

  • And then when you're ready

  • to use it, either

  • put it in the blender or you can pull it and grate it

  • up on the microplane, which I mentioned before.

  • Add it to your stir-frys,

  • to your grain bowls all different ways.

  • Yeah.

  • And if it really does you cook a dish and the tumeric

  • has really changed its color and you're serving it,

  • you're nervous, like, what are people going to say?

  • Why is this dish so yellow?

  • Just call it golden. And whatever it is, right?

  • So if it's if it's like a golden pasta,

  • like it's a pasta dish or whatever,

  • just call it golden pasta, you know,

  • or golden rice, whatever the case, may be.

  • And then suddenly it goes

  • from like, what is this to, oh, that is gourmet, right?

  • Yeah, yeah, yeah.

  • So big fan of that.

  • And lastly, we actually have a bonus here.

  • And this one really we've talked about it on the show before,

  • but we have to keep

  • talking about it because the stigma still exists.

  • And your bonus one is soy.

  • Talk to us.

  • Yeah, I wanted to bring up soy if we had the time,

  • and I'm glad we did because like you said,

  • there are so many misperceptions about soy, especially when

  • it comes to breast cancer.

  • I've seen breast cancer survivors, you know,

  • say I can't have that that edamame

  • or I can't have that tofu

  • and they genuinely think it's going to be giving them cancer.

  • And, you know, I appreciate the fear

  • behind those decisions

  • because once you get a diagnosis,

  • you want to do everything to stay away from it.

  • But they're actually doing themselves

  • unknowingly a big disservice

  • because soy has actually been linked

  • to lower breast cancer recurrence and it's also linked

  • to preventing breast cancer in the first place.

  • So when I say soy

  • I don't mean every single type of soy out there.

  • I mean generally whole minimally processed soy products.

  • So things like organic tofu, tempeh,

  • unsweetened soy milk, edamame, these are the kinds of

  • soy that you really want to be including in your diet.

  • Studies have shown that children who start eating soy

  • at a young age regularly have lower

  • risk of developing breast cancer as an adult.

  • And those who start eating soy later in life

  • the the statistics aren't quite as impressive.

  • I mean, it will still help you.

  • But, you know, soy from an early age is really great.

  • And the type of

  • I think it's like an estrogen

  • compound that's in soy is is different

  • than the type of estrogen that our body produces.

  • So that's why it does

  • not have the negative effects that people think that it does.

  • It's it's a plant estrogen.

  • And so it's not going to harm you.

  • It'll actually help you.

  • So if you can include some soy in your diet, like I said,

  • those minimally processed kinds, you want to stay away

  • generally speaking, from the ultra processed soy.

  • So if you're saying like soy isolate protein powders

  • or some very popular commercially produce

  • like veggie burgers,

  • that's the kind of soy

  • that that isn't linked to prevention of cancer,

  • but tofu, tempeh, edamame, unsweetened

  • soy milk, those are all foods that are very good for you.

  • And gentlemen, as Dr.

  • Barnard and I point out, every single time this comes up,

  • it will not cause you to have enhancements on your chest,

  • shall we say.

  • I promise you it will not do that whatsoever.

  • Wow. Lauren, thank you so much for being here today.

  • And thank you so much for sharing your story.

  • I really didn't know

  • about your battle until kind of recently.

  • And I'm just so thrilled

  • that you're able to be here

  • and you look as happy and as healthy as you are

  • and you're working with your doctors.

  • The numbers are all looking good.

  • And I mean, really just you're such an inspiration.

  • And I really do think that a lot of viewers and the Exam Room

  • today are feeling the same kind of way.

  • So, again, thank you so much for being here.

  • Thank you.

  • Oh, of course. Of course.

  • Now, listen, you can get a whole lot more

  • from Lauren at her Web site.

  • LaurenKretzer.com

  • There's a link to that in the episode notes

  • or in the show description. Follow her on Instagram.

  • A must follow Lauren_Kretzer.

  • And then you were telling me right before the interview

  • started, you have this new Substack

  • that you're really proud about.

  • So first of all,

  • what is the Substack? And second of all,

  • what are you doing on said Substack?

  • So, yeah, I'm excited about it just because I feel I've

  • kind of gathered so much knowledge

  • about nutrition and cancer specifically since my diagnosis.

  • But I've also always been interested

  • in plant based nutrition and obviously cooking forever.

  • And like you, Chuck I wanted to turn my knowledge

  • and my personal experience into something good

  • and to give knowledge to others.

  • So Substack is a platform that I've found

  • that I'm excited about because it's

  • kind of like the marriage of a newsletter and a blog.

  • So basically you subscribe, it's very barebones.

  • It'll come right to your inbox, or you can just go to Substack

  • and read it directly there if you want

  • And that's where I basically indulge in all of my nerdy food,

  • nutrition, holistic living, wellness, healing passions.

  • I also like to travel.

  • So now that we're getting back into travel,

  • I plan on doing travel recaps

  • with from a vegan perspective, of course,

  • and there's a free version where I give you all

  • sorts of goodies

  • including recipes, and then there's a paid version,

  • which is a very modest subscription price,

  • and then you'll get access to even more stuff.

  • And one of the paid posts

  • actually is I gave my entire Healing

  • Cancer Protocol, so I went through every single

  • supplement meal type of thing that I incorporated

  • post diagnosis,

  • and I wrote all about it for my Substack subscribers.

  • So you can find that post there too.

  • I love it.

  • I love it. I'm going to go sign up for your Substack.

  • I think it will be my very first Substack subscription and

  • there's a link to that

  • also in the episode notes or in the show description.

  • Lauren Kretzer, thank you so very much for being here again.

  • You're just the rock star of rock star

  • so your wisdom and your recipes and your story

  • and your experience, I mean, really,

  • please do continue doing exactly what it is that you are doing.

  • As far as putting this knowledge out there

  • because the world needs more people like you.

  • Thank you.

  • And thank you for this

  • amazing podcast and give me the platform to

  • to reach so many of your awesome listeners

  • and I'm honored to be here again.

  • If your health IQ is a couple of points

  • higher than it was a few minutes ago,

  • go ahead and like this video

  • or subscribe to the YouTube channel

  • and to take it even higher.

  • Head over to Apple Podcasts

  • or wherever you get your favorite shows.

  • Look for the exam room by the Physicians Committee.

  • Hit the subscribe button

  • there as well and help to make your world a healthier place.

Today we're going to be talking about foods

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

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    林宜悉 發佈於 2022 年 10 月 26 日
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