David L. Katz, MD, responds to a reader in the September 2007 issue of The Oprah Magazine about the merits of eating soy in relation to preventing cancer. His response causes me to pause even more about jumping on any diet bandwagon.

Katz says we should eat soy foods -- just not too much because the evidence linking soy to breast cancer, for example, is mixed.

In comparing soy-eating Japanese women with American women who eat very little soy, researchers find lower rates of breast cancer in the Japanese women. But in a test tube, soy's plant estrogens can speed cancer cell growth. Maybe soy behaves differently in the body than it does in a tube. Or maybe soy has both negative and positive effects on breast cancer. Perhaps it's not soy at all. It could be that the populations eating soy are benefiting from not eating something else, like meat -- the saturated fat found in red meat has been linked to higher cancer rates. Replacing steak with something else may be the protective key.

Despite the news that cancer is set to explode in Asia, it's appearing as if adopting an Asian-inspired lifestyle may be the key to warding off cancer. Apparently, Asian and western women share the same genes that have recently been linked to an increased chance of developing breast cancer, and yet women in the west are more likely to develop cancer.

Asian lifestyles have long been touted as a way to stay healthy. The typical Asian diet is low in fat, meat and overall calories, and high in vegetables and soy, which is a stark change from the mainly animal-based North American diet, one that revolved around processed foods.

All that said, I don't think I could live on a fully Asian-style diet. I mean, I love sushi and Thai and many other Asian foods, but giving up my cheese? Say it ain't so.

What do you think?

It is not new to hear that soy and broccoli have been linked to lowering cancer rates, if they are a part of your daily diet. California researchers think they understand what the effect of these veggies have on the cancer cell.

The researchers are convinced that there is a biological mechanism behind the protective effect. It is explained in the article that a compound resulting from the digestion of cruciferous vegetables, and genistein, an isofavone in soy, reduce the two proteins needed for breast and ovarian cancer to spread.

Cancer cells can be drawn to metastasize by having high levels of a surface recepter on the cell. The organs in which the cancer spreads also secrete high levels of a different receptor that binds to the cancer cell's receptor. This attraction stimulates the invasive properties of cancer cells and acts like a homing device, drawing the cancer cells to organs like the liver or brain.

The study found that when cancer cells were treated with high levels of compounds found in broccoli and soy, the drawing mechanism to the organs was reduced by 80 percent compared to untreated cells.

Dr. Alan Kristal, associate head of the cancer prevention program at Fred Hutchinson Cancer Research Center says "This is an entirely unique mechanism...Preventing the invasion and metastasis of cancer cells is crucial"

More studies are needed but the research suggests that this attraction can play a role in the development of more than 23 different types of cancer.

Many studies show that a regular diet of soy can reduce the risk of cancer and heart disease. Regular consumption of soy protein-containing foods and beverages may reduce the risk of breast cancer in women up to 22 percent. Soy also helps reduce cholesterol which is great for the heart. Studies also show that adolescent soy intake may be related to a lower risk of developing breast cancer later in life. So here is a fun recipe that even the children will love.

Vicki's Tofu & Veggie Tacos
3 Tbsp. olive oil
2 small zucchini, halved lengthwise and cut into 1/4" slices (about 2 cups)
1 cup sliced white button mushrooms
2 carrots, coarsely shredded
1 small chopped sweet onion
1/4 cup chopped sweet green pepper
1 tbsp. minced garlic
6-oz. can of tomato paste
3/4 cup water
1 tbsp. chili powder (or to taste)
1 tbsp. hot pepper sauce (I prefer Valentina hot Mexican sauce))
1/2 tsp. ground cumin
1/4 tsp. freshly ground black pepper (or to taste)
1 pkg. Extra Firm Tofu, cut into 1/2" cubes (let sit in strainer for 15 minutes so that water will drain out)
3 plum tomatoes, cut into 1/2" cubes
12 taco shells
1/2 cup fresh chopped cilantro
Shredded romaine lettuce for topping 

Heat olive oil in large, nonstick skillet over medium-high heat and add the onion, sweet green pepper, and garlic and saute for about 2 minutes stirring frequently. Add zucchini, mushrooms, and carrots and cook, stirring occasionally, until vegetables are tender but not browned, about 5 minutes. Meanwhile, combine tomato paste, water, chili powder, hot pepper sauce, cumin and pepper in a small bowl and add the mixture to the skillet. Gently stir in the tofu cubes and plum tomatoes and reduce heat to low and cover. Let it simmer for about 5 minutes.

Heat Taco shells in oven following package heating instructions.
Spoon about 1/2 cup of mixture into each of the taco shells and top with fresh chopped cilantro and shredded Romaine lettuce. You can add a small amount of shredded cheese to each taco for the children and the child at heart.

According to the National Cancer Institute, asparagus is the highest tested food containing glutathione, one of the body's most potent cancer fighters. Additionally, asparagus is high in rutin, which is valuable in strengthening the blood vessels and is great for the heart.

Asparagus is packed with nutrients and easy to prepare ahead for a crowd. One serving of asparagus is low in calories, very low in sodium and is a great source of potassium. Asparagus is an excellent source of folic acid and is a fairly significant source of Vitamin C, Thiamin, and Vitamin B6. It contains no fat or cholesterol of dietary significance.

Vicki's Sesame Ginger Asparagus Salad

2 lb. fresh asparagus cut into 1-1/2 inch pieces.
5 tsp. soy sauce
2 tsp. honey
2 tsp. sesame seed oil (I prefer toasted sesame oil)
2 tbsp. toasted sesame seeds
1/2 tsp. ginger powder
1 tbsp. minced garlic

Cover asparagus in salted boiling water (1 tablespoon sea salt). Cook until tender. Rinse immediately in cold water to stop cooking process and pat dry. Mix other ingredients in small mixing bowl and pour over asparagus. Can serve hot or chilled.

In the phenomenal bestseller Foods That Fight Cancer: Preventing Cancer Through Diet, written by Montreal biochemist Richard Beliveau with fellow scientist Denis Gingras, the authors refer to fruits and vegetables as a preventative non-toxic version of chemotherapy.

Originally published in French, the book has recently been translated into English. Based on scientific studies in food chemistry, the book's two main goals are to educate people about what cancer is -- and how to eat for cancer prevention.

Beliveau explains in layman's terms how cancer develops, how it takes years for cancer to develop, how tumors form spontaneously, and how most cancers remain insignificant. He says, "Preventing cancer is destroying these microtumors and blocking them from reaching a stage where they become clinically relevant." There are foods with the biochemical capacity to block some cancers. He wants the reader to realize that we cannot eat as badly as we do and expect medicine to come up with a miracle pill when something goes wrong.

Following is an excerpt of some of the information the reader will find in Foods That Fight Cancer: Preventing Cancer Through Diet:

Dr. Heidi Lucas, of the Seattle Cancer Treatment and Wellness Center, recently interviewed on nutrition and cancer treatment, gives these tips on cancer-fighting foods and diet strategies for maintaining health while going through cancer treatment and for cancer prevention.

• Edamame is a great whole food protein. She does not recommend cancer patients with estrogen-positive cancer consume soy powder and soy supplements.
• Green tea is recommended for cancer recovery and cancer prevention. She recommends drinking loose leaf green tea and green tea in supplements to all cancer patients.
• Protein smoothie is recommended as a daily drink. Using whey protein powder, add ice cubes, milk -- soymilk or juice, tablespoon of ground flaxseeds and a handful of frozen or fresh berries. Additional sources of protein include lentils, beans and nuts -- or chicken and fish. Nuts to include in the daily diet are Brazil nuts, almonds and walnuts.
• Choose whole organic fresh food whenever possible.
  

During the interview, Dr. Lucas explained the importance of modifying blood sugar and getting refined carbohydrates out of the diet. "Cancer cells have high metabolic rates and thrive on glucose. Glucose is the favorite food of cancer cells. When someone gets a PET scan, the technicians put a radioactive tracer on glucose cells to see where they go. Where the glucose goes, that's where the cancer is found."

Sound advice. The Seattle Cancer Treatment and Wellness Center is the only cancer center in the Northwest where medical oncologists and natural medicine practitioners work as a team. Bob Condor, who conducted the interview, is the editor of Seattle Conscious Choice, which covers health, environment, food, social good, spirituality and personal growth. 

Mama's Health recommends eating these healthy foods to help prevent cancer and heart disease.

Herbs, vegetables, dietary fiber and fruits are food items most of us already know are essential to maintain a healthy lifestyle. Here are some foods that are especially good for preventing cancer and heart disease.

Basil tops the herb list and reduces blood pressure and eases the symptoms of emphysema and bronchitis. In addition, rubbing basil on your skin acts as a natural bug repellent.

Spinach, asparagus, and broccoli top the vegetables most recommended to cut down on heart disease and cancer, giving at least 50 percent of the recommended daily allowances (RDI) for vitamin A, and about 20 percent of the RDI for vitamin C. Spinach is a good source of iron, calcium and folate and asparagus is also high in folate content (20 to 50 percent of RDI per serving). Folate is a nutrient identified as being important for pregnant women. Folate, also known as folic acid, might reduce the risk of colorectal cancer, pancreatic cancer and breast cancer.

Sweet Bing cherries, pumpkin, strawberries and apricots, are high in vitamin A and C, and provide a good source of fiber. Sweet Bing cherries is a cancer prevention food with the ability to fight the inflammation associated with some cancers. Pumpkin and strawberries are a good source of iron and folate. A substance found in strawberries, quercetin, has been shown to program cancer cells to self destruct. All are low in calories.

Dietary fiber found in whole wheat bread and 100 percent bran cereal along with kidney beans, white beans, and potatoes top the fiber charts for healthy eating to prevent cancer and heart disease. Soy nuts top the healthy snacks and are high in protein and isoflavones.

Are those mini-tropical vacations, aka hot flashes, getting unbearable? Many women have made the decision not to take hormone replacement therapy (HRT) to reduce hot flashes since news came out stating that women who took HRT were slightly more likely to develop certain illnesses such as breast cancer, ovarian cancer, and stroke compared with those who didn't take HRT. So what are the options to those unbearable night sweats and those red-faced moments in public that have you fanning your face? Take a deep breath, let it out slowly, and read on.

Certain herbs and supplements such as black cohosh, red clover, and soy products may help relieve hot flashes in some women. However, research in this area has only just begun and the effectiveness and safety of these products have not been proven. The National Center for Complementary and Alternative Medicine (NCCAM) is currently conducting research on these products to examine their ability to reduce the frequency and severity of hot flashes. Further research is also needed to determine if these products are safe to take for long periods of time. Acupuncture is another CAM therapy that women have tried and some have found relief. But acupuncture has also not been proven to be helpful with hot flashes at this point.

Overall, the research on acupuncture and hot flashes has not been of very good quality to date and further research is underway to determine if acupuncture might be helpful. Certain relaxation and breathing techniques may be helpful in reducing the severity and frequency of hot flashes. Both the relaxation response technique and a breathing technique that involves slow, deep breathing called paced respiration have been shown in small research studies to be helpful. So keep taking those slow deep breaths. When added with meditation time or yoga it can become quite fun, relaxing, healthy, and can get rid of some of those unwanted mini-tropical vacations.

While research findings suggest there might be a slight benefit for women including soy in the diet as a measure of breast cancer prevention, there is doubt that soy has any substantial benefit, and might actually cause more harm than good.

"At this point, women should not be taking high-dose soy supplements, especially those who are breast cancer survivors and women at increased risk for the disease," said Bruce Trock at Johns Hopkins' Brady Urological Institute and Kimmel Cancer Center. "We don't have long-term data on the effects of these supplements, and there is some evidence that they could be harmful."

Trock has research to back up his statement. In animal testing, soy products showed an increase in tumor growth. In human studies, they were able to observe changes in breast cell growth that might actually increase risk for breast cancer.

In the 1980's, soy became popular as a cancer prevention food after early laboratory data showed that high doses of compounds within soy, called isoflavones, may block estrogens, promote cell death and have anti-inflammatory qualities. Asian women, who have much lower rates of breast cancer, include tofu and bean curd, both soy foods, in their daily diet, and this was held up as an example of the benefits of soy. But, as Trock points out, "We need to take into account that Asian women are more physically active, drink less alcohol, have children earlier, and their entire diet is different from Western women, all of which decrease their breast cancer risk." The jury is still out on the subject of soy, and from the estrogen-positive breast cancer survivors I know, most are steering clear of soy at this time because there are too many questions still unanswered.