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The Cancer Survivor s Guide Foods That Help You Fight
Back 1st Edition Neal Barnard Digital Instant Download
Author(s): Neal Barnard, Jennifer K. Reilly
ISBN(s): 1570672253
Edition: 1
File Details: PDF, 7.27 MB
Year: 2009
Language: english
Neal D. Barnard, MD • Jennifer K. Reilly, RD

Foods that help you fight back!

 THE CANCER

SURVIVOR’S
GUIDE
FOODS THAT HELP YOU FIGHT BACK

Neal D. Barnard, MD
Jennifer K. Reilly, RD

HEALTHY LIVING PUBLICATIONS

Summertown, TN 38483
Library of Congress Cataloging-in-Publication Data

Barnard, Neal D., 1953-

The cancer survivor's guide : foods that help you fight back / Neal D.
Barnard, Jennifer K. Reilly.
p. cm.
Includes bibliographical references.
ISBN 978-1-57067-225-5
1. Cancer—Nutritional aspects. 2. Cancer—Prevention. 3. Cancer—Diet
therapy. I. Reilly, Jennifer K. II. Title.

RC268.45.B37 2008
616.99'40654—dc22
2008041092

Book Publishing Co. is a member of Green

© 2008 The Cancer Project Press Initiative. We chose to print this title on
paper with postconsumer recycled content,
Cover and interior design: Aerocraft Charter Art Service processed without chlorine, which saved the
following natural resources:
All rights reserved. No portion of this book may be reproduced
by any means whatsoever, except for brief quotations in reviews, 94 trees
without written permission from the publisher. 4,382 pounds of solid waste
34,126 gallons of water
Printed in Canada
8,222 pounds of greenhouse gases
Healthy Living Publications, a division of 65 million BTU of total energy
Book Publishing Company
For more information, visit
P.O. Box 99
www.greenpressinitiative.org.
Summertown, TN 38483
888-260-8458 Paper calculations from Environmental Defense
www.bookpubco.com Paper Calculator, www.papercalculator.org

ISBN 13: 978-1-57067-225-5

BOOK
PUBLISHING
17 16 15 14 13 12 11 10 09 08 1 2 3 4 5 6 7 8 9 COMPANY
CONTENTS
A Note to the Reader v

Introduction
How Foods Fight Cancer vii

1 Fueling Up on Low-Fat Foods 1

2 Favoring Fiber 9

3 Discovering Dairy Alternatives 17

4 Replacing Meat 25

5 Cancer-Fighting Compounds
and Immune-Boosting Foods 29

6 Maintaining a Healthy Weight 43

7 Foods and Breast Cancer Survival 47

8 Foods and Prostate Cancer Survival 53

9 Planning Health-Promoting Meals 57

10 Questions and Answers

ABOUT FOODS AND CANCER PREVENTION AND SURVIVAL 69

11 Nutrition Basics 85

iii
 12 RECIPES 89

Breakfast Ideas 90

Smoothies 99

Appetizers 105

Soups, Stews, and Chilis 120

Salads and Salad Dressings 134

Sauces and Gravies 154

Basic Grains 158

Grain Side Dishes 164

Vegetable Side Dishes 171

Main Dishes 185

Sandwiches, Burgers, and Wraps 202

Desserts 212

Recipe Contributors 225

References 227
Additional Resources 233
Index 235

iv CONTENTS
A NOTE TO THE READER

The Cancer Survivor’s Guide: Foods that Help You Fight Back was written
by Neal D. Barnard, MD, with the help of Jennifer K. Reilly, RD. The recipes
were developed by Jennifer Raymond, MS, RD, with additional contribu-
tions and assistance from Amy Lanou, PhD, Brie Turner-McGrievy, MS,
RD, Jennifer Reilly, RD, Stephanie Beine, RD, Evelisse Capo, and Brandi
Redo. This handbook was created to accompany The Cancer Project’s
“Food for Life Nutrition and Cooking Class Series for Cancer Prevention
and Survival.” However, it is sufficiently detailed to be used on its own and
will give you important insights into food’s role in cancer prevention and
cancer survival.
Our goal is to provide you with information about food and health.
However, neither this book nor any other can take the place of individual-
ized medical care or advice. All cancer treatments, including dietary
changes, must take into account your needs as an individual. In addition, if
you are overweight, have any health problem, or are on medication, you
should consult with your doctor before making any modifications to your
diet or exercise routines, and you should follow your doctor’s recommen-
dations, which will be based on your personal needs.
There are many situations in which a dietary change can alter your
need for medications. For example, individuals with diabetes, high blood
pressure, or high cholesterol levels often need less medication when they
improve their diets. You should be sure to work with your physician to
adjust your regimen as needed.
The science of nutrition grows gradually as time goes on, so we
encourage you to consult other sources of information, including the
Additional Resources section on page 227.
With any dietary change, it is important to ensure complete nutrition.
Be sure to include a source of vitamin B12 in your routine, which could
include any common multivitamin, fortified soymilk or cereals, or a vita-
min B12 supplement of five micrograms or more per day.
We wish you the very best of health.

v
 INTRODUCTION
How Foods
Fight Cancer
or many years, researchers have been investigating how food choices
F can help prevent cancer and, when cancer has been diagnosed, how
these choices can improve survival. While their work is by no means
finished, what is already known is nothing short of dramatic. Certain diet
patterns seem to have a major effect, helping people diagnosed with can-
cer to live longer, healthier lives. Other diet choices are risky propositions,
increasing the toll cancer takes.
Our goal is to translate scientific findings into simple, practical steps
you can use in your own kitchen, at the grocery store, at restaurants—
anywhere you’re thinking about what to eat. We’ll divide this information
into eight chapters and include key scientific information, meal-planning
tips, and suggested steps you can take at home. We will also list recipes
that illustrate the key points in each chapter. Some recipes embody more than
one nutritional advantage, so we’ll list especially good ones in more than one Certain diet patterns
chapter. All the recipes (and more) are included in this book. seem to have a
Before we begin, one note of caution: As we explore the role of food
in cancer, some people might feel a bit uneasy. If foods can affect cancer major effect, helping
risk, they ask, does that mean I am somehow to blame for my illness? Did people diagnosed with
the foods I ate as a child cause this problem? Is our culture causing these
problems? cancer to live longer,
It is natural that concerns like these will cross our minds. However, healthier lives.
let us encourage you to set blame aside. The fact is, some people do their
very best to follow health-promoting lifestyles and still develop cancer.
And you may have known people who smoke, drink heavily, and eat with
abandon and yet manage to live to a ripe old age. Unfortunately, it is easy
to get cancer, and we cannot predict with certainty who will be affected
by it and who will not. So let’s focus not on blame but on what foods can
do for you. As Jack Nicklaus said, “You can spend all day trying to fig-
ure out why you hit your ball into the woods—or you can just go in and
get it out.”

vii
 Research into food’s role in cancer survival grew from studies looking
at the causes of the illness. As researchers compared the diets of people who
developed cancer and those of people who remained healthy, they found
many factors that do indeed influence cancer risk. They also had an oppor-
tunity to look forward to see how various eating patterns affect survival.

High Fiber, Low Fat

It turns out that many foods that help prevent cancer in the first place also
seem to help us beat the disease when it has struck. Among the most impor-
tant themes to emerge from research has been that foods influence the
hormones that fuel cancer growth. For example, diets high in fiber and low
in fat tend to reduce the amount of estrogens (female sex hormones) circu-
lating in the bloodstream. This taming of estrogens seems to reduce the
likelihood that cancer cells will multiply or spread.
Fiber is also important in preventing colon cancer, as it helps move
food waste out of the body. And fiber may even help the immune system
function properly. Building your diet from fiber-rich plant foods is impor-
tant for cancer prevention and survival as well as overall health. In
chapters 1 and 2, you’ll learn about building low-fat, fiber-rich foods into
your routine.

Reasons to Avoid Dairy Products

Typical dairy products (milk, cheese, yogurt, and so forth) are loaded with
fat and cholesterol, and researchers are discovering that dairy products
appear to play an important role in cancer risk. Harvard researchers in the
Physicians’ Health Study and the Health Professionals Follow-Up Study
found that men who frequently consume dairy products had a higher
prostate cancer risk. Possible reasons for this connection include dairy
products’ tendency to boost insulin-like growth factor 1 (IGF-1) produc-
tion in the body and the high calcium content of dairy products, which
decreases vitamin D activation. Breast cancer and ovarian cancer risk have
also been examined for their links to dairy consumption. Happily, soymilk,
rice milk, nondairy yogurt, and other dairy alternatives make the switch
easy, as you’ll learn in chapter 3.

Avoiding Meat
Numerous research studies have shown that cancer is more common in pop-
ulations consuming diets rich in fatty foods, particularly meat, and much
less common in countries with diets rich in grains, vegetables, and fruits.
Evidence suggests that this is partly due to the high-fat and fiber-free char-
acteristics of meat compared to plant foods. In addition, because meats are
cooked, cancer-causing chemicals called heterocyclic amines tend to form

viii INTRODUCTION
within the meat tissue. The longer and hotter meat is cooked, the more these
compounds form. In chapter 4, you will learn more about how meat is
linked to cancer risk, and also about vegetarian sources of protein, which
are low in fat, high in fiber, and loaded with cancer-fighting nutrients.

Cancer Fighters in Plant Foods

and Immune-Boosting Foods
Antioxidants are powerful cancer fighters mainly found in vegetables and
fruits. They assist in halting free radical damage, which can otherwise lead
to cancer development. Chapter 5 will look in some detail at which vegeta-
bles and fruits are high in which protective compounds. The key message is
to be generous with a variety of vegetables and fruits as you plan your
menu. Studies have amply demonstrated the ability of diets rich in vegeta-
bles and fruits to reduce the likelihood that cancer will develop in the first
place. Studies have also suggested that cancer survivors who consume more
vegetables and fruits do indeed live longer, cancer-free lives.
Chapter 5 will also explore the immune system’s role in fighting can-
cer. Beta-carotene, vitamin C, and zinc can help the immune system
recognize and destroy cancer cells. In contrast, foods rich in fat and choles-
terol can interfere with immunity. Studies have shown that vegetarians have
approximately double the natural killer cell activity (natural killer cells
engulf and destroy cancer cells) compared to nonvegetarians.

Maintaining a Healthy Weight

Healthy weight control is essential for warding off a variety of chronic dis-
eases, and studies have shown that slimmer people are less likely to develop
cancer. In addition, trimming excess weight may also improve survival
after cancer has been diagnosed. Chapter 6 covers the basics of healthy
weight control.

Jump Right In
Many parts of the diet can help us stay healthy or regain health when we’re
dealing with illness. Vegetables, fruits, beans, whole grains, and many other
foods have been under study for some time. While we do not have all the
answers, we have more than enough information to get started with more
healthful ways of eating.
As we begin, let us encourage you not to simply dabble with dietary
changes. If you or a loved one have been diagnosed with a major illness, it
is time to take full advantage of what your diet can do for you. Much as
we might like to pretend that small dietary changes help, the fact is that
trimming a little fat here and adding a piece of fruit there does very little.

How Foods Fight Cancer ix

 That has been proven true in studies using diet to control cholesterol,
diabetes, hypertension, osteoporosis, weight problems, and many other
conditions. So we will not sell you short with half-baked dietary sugges-
tions. Rather, we will encourage you to jump in and take full advantage of
what these foods can offer. Chances are, you will love where you’re headed.
An exploration of healthful eating may not only bring you better health; it
may also lead to new and interesting tastes, exotic restaurants, and some of
the most remarkable aisles in the grocery store.
Yes, you’ll have some challenges along the way. A new recipe might
turn out to be stunning, or it could also be a dud. Don’t worry. That’s what
experimenting is all about. As you get to know what works for you, you’ll
discover a new world of nutritious, powerful foods and delicious tastes,
and an entirely new way of thinking about food and health.

To Do This Week
THE 3-3-3 WAY TO REVAMP YOUR DIET

If you’re going to stick with health-promoting foods for three weeks—or

for the rest of your life—you don’t have to be a gourmet chef. If you think
about it, most of us choose our dinner on any given night from only about
eight or nine different favorite meals that make up our culinary repertoires.
So, when you’re revamping your menu, all you need are eight or nine
healthful meals that you like. Once you’ve found them, you’ve got every-
thing you need.
Try this: Jot down on a piece of paper the names of three meals you
already like that contain no animal products and are reasonably low in fat.
For example, you might choose pasta with a marinara sauce, a bean and
rice burrito filled with grilled vegetables, a garden salad with kidney beans
and low-fat Italian dressing, a portobello mushroom sandwich with roasted
red peppers, or veggie chili with crackers.
Next, write down three more meals you like that could be easily mod-
ified to eliminate animal products and added fat. Examples might include
a vegetable stew instead of the beefy variety, a stir-fry with vegetables instead
of chicken, a taco salad made with beans and chunky vegetables instead of
meat, or a veggie burger instead of the usual meat patty.
Finally, write down three meals that are new to you that you’d like to
try. Take a look at the recipes on pages 186 to 211 for ideas and pick out
three that appeal to you.
Now, if you have done this exercise thoughtfully, you’ve found nine
meals that are likely to work for you, and you have just solved your prob-
lem. There are many other great foods to try, of course, but you are off to
a tremendous start.

x INTRODUCTION
Fueling Up
on Low-Fat Foods
M
any teams of researchers have studied the health of various popu-
lations around the world, hoping to tease out the causes of cancer
and ways to prevent it. In one study after another, they have found
that people following plant-based diets tend to have strikingly low cancer
1 C H A P T E R

rates. In rural Asia and Africa, for example, traditional diets are based on
rice or other grains, starchy vegetables, fruits, and beans, and people eat-
ing these diets generally avoid the disease. If cancer does strike, they also
seem to have better survival rates.
When these populations trade their traditional diets for a menu based
on Western foods—either because they have migrated or because fast-food
restaurants and other Western food purveyors have come to them—their
cancer rates promptly change. In Japan, dramatic diet changes began after
World War II. Traditional rice dishes were gradually replaced with ham-
burgers. Dairy products, which had been almost unknown in Japan, Foods that are high
became popular. Carbohydrate intake fell, and fat consumption soared. in fat and low in fiber
Soon, cancer rates began to rise, as did the toll of obesity, heart problems,
and other diseases. tend to boost the
Although many factors may be at work here, let us focus first on one hormones—estrogen
key biological fact: High-fat, low-fiber foods boost the hormones that pro-
mote cancer. Specifically, diets rich in meat, dairy products, fried foods, and testosterone—
and even vegetable oils cause a woman’s body to make more estrogen. The that promote cancer.
term “estrogen” actually refers to a group of hormones, including estra-
diol, estrone, and others. For simplicity, they will be referred to here as
“estrogen.” In turn, that extra estrogen increases cancer risk in the breast
and other organs that are sensitive to female sex hormones.
To see why this matters, think for a moment about estrogen’s role in
the body. In simple terms, estrogen makes things grow. As an adolescent girl
develops a mature figure, she experiences estrogen’s ability to stimulate the
growth of breast tissue. The hormone also thickens the lining of the uterus
every month as a woman’s body prepares for the possibility of pregnancy.

1
 Estrogen not only makes normal tissues grow; it can also make cancer
cells grow. Although researchers have long known that estrogens encourage
the growth of cancer cells once they form, evidence also suggests that they
can also spark the very first step in cancer development: the transformation
of healthy cells into cancer cells. Specifically, enzymes in the body alter
estrogens to produce other molecules that can damage DNA, leading to
cancer. When researchers add a bit of estrogen to breast cancer cells in a
test tube, they multiply rapidly.1 In fact, one of the main goals of breast
cancer treatment is to reduce estrogen’s effects (using drugs, such as tamox-
ifen, that block estrogen’s activity).
Here is where diet comes in. Foods influence estrogen’s effect, too—to a
striking degree. When a woman begins a low-fat, high-fiber diet, the amount
of estrogen in her blood drops almost immediately. In a matter of weeks, the
amount in her bloodstream drops by 15–50 percent.2,3 She will still have
more than enough estrogen for fertility, but she will nonetheless have less
estrogen than before. From the standpoint of cancer prevention, that’s a
good thing. It means there will be less stimulus for cancer cell growth.
A 2003 study published in the Journal of the National Cancer Institute
found that when girls aged eight to ten reduced the amount of fat in their
diets—even very slightly—their estrogen levels were held at a lower and
safer level during the next several years. When the girls increased their
intake of vegetables, fruits, grains, and beans, and reduced their intake of
animal-derived foods, the amount of estradiol (a principal estrogen) in their
blood dropped by 30 percent compared to a group of girls who did not
change their diets.4
The same phenomenon occurs in men. Men have estrogen in their
blood, too—although much less than women have—and cancer researchers
have long suspected that both estrogen and testosterone (the “male hor-
mone”) play roles in prostate cancer risk. But as men cut the fat and increase
fiber in their diets, the amounts of both estrogen and testosterone tend to
fall. Don’t worry—this change does not make a man any less masculine. But
it may well reduce the hormonal stimulus for prostate cancer growth.
Because of these and related findings, many researchers have suggested
that steering clear of meat, dairy products, fried foods, and other fatty fare
may reduce cancer risk. However, it is important to understand that, in
order to reduce cancer risk or effectively alter its course, dietary changes
have to be significant. Studies have shown that modest changes in diet do
little or nothing. For example, in the Women’s Health Initiative study,
nearly 25,000 women in the intervention group were instructed to consume
a low-fat diet (aiming for no more than 20 percent of calories from fat) for
eight years.5 However, the inclusion of naturally high-fat meat and dairy
products in the diet made it difficult for participants to meet the moderately
low-fat requirement and show any signs of cancer risk reduction. By the
end of the study, these women were averaging 29 percent of calories from

2 CHAPTER 1
fat, compared to the control group, which averaged 35 percent of calories
from fat. This modest difference resulted in only small changes in breast
cancer risk reduction.
There were some bright spots in the study. Risk of progesterone-negative
tumors fell by 30 percent. And those women who made the greatest reduc-
tions in fat intake had a more significant drop in overall risk, up to 20
percent. Large studies of American women have shown that moderate vari-
ations in fat intake made no difference in their breast cancer risk. The best
evidence suggests that, to be effective, dietary changes have to be sizable.
Nonetheless, research bears out a major effect of diet, not only on can-
cer prevention, but also on cancer survival. Breast cancer patients who
follow lower-fat diets do tend to live substantially longer. Researchers at
the State University of New York in Buffalo tracked the diets of 953 women
who had been diagnosed with breast cancer. They then followed them to
see who did well and who did not. The results
were striking. The risk of dying at any point in The risk of dying at any point in time
time increased by 40 percent for every 1,000 increased by 40 percent for every
grams of fat the women consumed per month.6
Let’s see what this means in practical terms: 1,000 grams of fat the women
If you were to add up all the fat in a typical consumed per month.
American diet over the course of a month and
compare it to the amount of fat in a low-fat, pure vegetarian diet, the two
would differ by approximate 1,500 grams of fat each month. If the study’s
findings hold, that would correspond to a 60 percent increased risk of
dying at any point in time for patients following a typical American diet.
Several other studies have found much the same thing: Women with
breast cancer who eat fattier foods—meats, dairy products, and fried foods—
have greater rates of cancer recurrence and succumb more frequently than do
those whose diets are based on the lower-fat choices—vegetables, fruits,
whole grains, and beans.7 Frightening as this sort of finding may be, it shows
us a path toward reducing the need for further treatment and improves the
odds of living a life free of the tolls cancer can take.
Similar findings have emerged about prostate cancer. Men on more
health-promoting diets—that is, diets rich in vegetables, fruits, and other
low-fat foods from plant sources—are less likely to develop cancer in the
first place and, if cancer does strike, are more likely to survive it.8,9

Chicken Is Not a Vegetable

Many people try to trim fat from their diets by switching from beef to
chicken. Unfortunately, chicken has nearly as much fat as beef. As you’ll see
in table 1, the leanest beef is about 28 percent fat (as a percentage of calo-
ries). The leanest chicken—skinless breast meat, prepared without added
fat—is not much better at about 24 percent. Fish vary, with some lower

Fueling Up on Low-Fat Foods 3

 TABLE 1 Fat in foods

FOOD PERCENTAGE OF CALORIES FROM FAT

salmon, Atlantic, wild 40

beef, round bottom, lean 28
chicken, white meat, skinless 24
tuna, white 21
broccoli, raw 10
rice, brown 7
beans, navy 4
lentils 3
apple 3
orange 2

Source: U.S. Department of Agriculture, Agricultural Research Service. 2007. USDA National Nutrient Database
for Standard Reference, Release 20. Nutrient Data Laboratory Home Page, www.nal.usda.gov/fnic/foodcomp.

than chicken and some higher, but the truly low-fat foods are in a class by
themselves: Beans, vegetables, fruits, and whole grains are all very low in
fat and, as we’ll see in later chapters, high in vitamins, minerals, and health-
ful fiber.
If you or your loved ones are trying to eliminate fat from your diet,
switching from beef to chicken does not bring you very far. On the other
hand, building your menu from whole grains, beans, vegetables, and fruits
is a powerful way to trim the fat.
We’ll conclude this section with the results from a surprising experi-
ment conducted at the University of California at Los Angeles. Researchers
drew blood samples from a group of men who had been following a low-
fat diet and exercising regularly for several
Building your menu from whole grains, years. They also drew blood samples from over-
beans, vegetables, and fruits is a weight men who were not following any diet or
exercise program. They then added portions of
powerful way to trim the fat. each man’s blood serum to test tubes containing
standardized prostate cancer cells. It turned out
that serum from men on the low-fat diet and exercise program slowed can-
cer cell growth by 49 percent compared to serum from the other men. The
changes in diet and exercise had caused the amount of testosterone, estro-
gen, and other components in the blood to change so dramatically that the
effect on cancer cells was obvious right in the test tube.10
The effect occurs quickly. The research team found cancer-inhibiting
power within as little as eleven days after beginning a low-fat diet and exer-
cise regimen.11

4 CHAPTER 1
TABLE 2 The New Four Food Groups

FOOD GROUP SUGGESTED DAILY SERVINGS SERVING SIZE

1
fruits 3 or more ⁄2 cup; 1 whole
1
legumes 3 or more ⁄2 cup cooked beans; 1⁄4 cup bean spread;
(beans, peas, and lentils) 1 cup nondairy milk; 3 ounces tofu, tempeh, seitan,
or meat alternative
vegetables 4 or more 1 cup raw; 1⁄2 cup cooked
1
whole grains 6 or more ⁄2 cup cooked; 3⁄4–1 cup dry cereal; 1 slice of bread;
1
⁄2 tortilla; a bagel is 4 servings

Cutting down on fat is an important first step in preventing cancer and

in surviving it if it has been diagnosed. So how do we go about it? The eas-
iest way is to build your meals from foods that are naturally low in fat and
to use cooking methods that don’t require you to add fats or oils.

Meal Planning: The New Four Food Groups

The easiest and perhaps most useful guide to basic nutrition is called the
New Four Food Groups, introduced by the Physicians Committee for
Responsible Medicine in 1991. Let us briefly review the guidelines; then,
we will see how to turn them into actual meals.
The New Four Food Groups are vegetables, legumes, fruits, and whole
grains. The idea is to build your diet by choosing a variety from each of
these groups. Table 2 provides the suggested number of daily servings from
each group (for more details and serving sizes, see table 17, page 59). Add
any common multiple vitamin to ensure adequate intake of vitamin B12.
The serving numbers listed in table 2 are just suggestions to get you
started. Feel free to vary your proportions as you like. For example, one
way of using the New Four Food Groups follows a traditional Asian pat-
tern, favoring grains, such as rice or noodles, with smaller amounts of
vegetables and bean dishes, and reserving fruit for dessert. However, it is
just as acceptable to emphasize more vegetables and fewer grain products.
Some people who gravitate toward raw foods will increase fruits. You can
get complete and healthful nutrition using essentially any pattern that
includes each of the four groups.
For optimal nutrition, you will want to avoid meat (red meat, poultry,
and fish), dairy products, eggs, added oils, and high-fat foods (potato chips,
french fries, onion rings, olives, and so forth). Limit nuts and nut butters,
seeds, and avocados. Steer clear of fried foods and any oily or fatty top-
pings, such as margarine or typical salad dressings (nonfat dressings are
fine). Avoiding fatty foods helps your taste buds to reduce their preference

Fueling Up on Low-Fat Foods 5

 for greasy tastes. When you select breads, cereals, or other grain products,
favor those that retain their natural fiber (for example, choose brown rice
rather than white rice).
So how does all this translate into actual meals? The foods you’ll now
focus on are really not so different from what you already eat. Breakfast
might be a big bowl of old-fashioned oatmeal with cinnamon and raisins
(but skip the milk). If you like, add some cantaloupe or whole-grain toast.
Lunch might be a bowl of split pea soup with a whole-grain roll or a plate
of hummus, fresh veggies, and pita bread. Dinner could be minestrone fol-
lowed by angel hair pasta with marinara sauce, or perhaps an autumn stew
of vegetables, beans, and hearty grains.

Recommended Recipes
■ Gingered Melon (page 218)
■ Roasted Red Pepper Hummus (page 113)
■ Sweet-and-Sour Stir-Fry (page 200)
■ Toasted Grains (see page 163)

To Do This Week
CHECK YOUR DIET WITH A THREE-DAY DIETARY RECORD

You can get a good idea of the healthfulness of your overall diet with a
three-day dietary record. This is the same diet-tracking tool that researchers
use in clinical studies. It not only lets you see exactly what you’re eating
now, it also helps you see how to improve your diet over time. If, for exam-
ple, you’re getting a little too much fat or too little fiber, you’ll spot it right
away and can fix the problem.
To do your record, you simply take a sheet of paper and note down
everything you eat or drink (except water) for three days, including two
weekdays and one weekend day (most of us eat a bit differently on week-
ends compared to weekdays).
Using the Diet Record form on page 8 (photocopy it as many times as
needed), jot down each food, condiment, or beverage on a separate line.
For example, if you had a salad made of lettuce, tomatoes, chickpeas, and
dressing, use four lines, one for each ingredient. Or if you had a peanut but-
ter and jelly sandwich, along with a cola, use four lines so you can separate
out each part of the meal—bread, peanut butter, jelly, and the drink.
Write down everything you eat, including snacks and condiments. The
only item to omit from the list is your water consumption. Record the
amount of each food as accurately as you can. You can either weigh each
item using a food scale (available in stores that sell kitchenware) or meas-
ure or estimate its volume (for example, one cup of orange juice, or perhaps
a small, medium, or large apple).

6 CHAPTER 1
 Record your foods as you go so you don’t forget. If it is more conven-
ient, you can keep notes in a small notebook and transfer them to the Diet
Record form later. Be thorough.
If you like, you can get a detailed nutrient analysis of your diet. Just
be sure to fill in the quantities carefully and use a food scale. A dietitian
can analyze the record for you, or you can simply log in to a nutrient-
analysis Web site, such as the University of Illinois Food Science and
Human Nutrition Department’s site www.nat.uiuc.edu/mainnat.html,
www.dietsite.com, or www.NutritionMD.org. Please note that while the
nutrient analyses on these sites are generally accurate, some of their nutri-
tion guidelines are not necessarily optimal. Many commonly used guidelines
allow too much fat and cholesterol. Here is a better set of goals: For an
adult consuming 2,000 calories per day, a good fat-intake goal is about
25–35 grams each day. This works out to about 10–15 percent of calo-
ries. Cholesterol intake should be zero. Your protein intake should be
roughly 50 grams per day. Resist the temptation to push protein intake
too high.

Fueling Up on Low-Fat Foods 7

Diet Record
Make as many copies of this page as you need. Record only one ingredient per line. DATE:

TIME OF DAY FOOD AMOUNT COOKING METHOD

8 CHAPTER 1
Favoring Fiber
A
s you recall from the previous chapter, dietary changes can help
reduce the amount of estrogen and testosterone in the bloodstream.
Fiber is a key part of this. Fiber has other important benefits, too, as
2
C H A P T E R

we’ll see in this chapter.

“Fiber” is another word for plant roughage—the part of beans, grains,
vegetables, and fruits that resists digestion. Fiber helps to keep us regular by
moving the intestinal contents along. But it has other equally important roles.
It helps us rid ourselves of all manner of chemicals—including hormones—
that our bodies are anxious to eliminate.
This “waste disposal” system starts in your liver, which continuously
filters your blood. As blood passes through the liver’s network of tiny cap-
illaries, liver cells remove toxins, cholesterol, medications, waste hormones,
The liver pulls
and whatever else your body figures it is better off without. These undesir-
ables are then sent from the liver into a small tube called the bile duct, hormones out of
which leads to your intestinal tract. There, fiber soaks up these chemicals the bloodstream,
and carries them out with the wastes.
Now, there is plenty of fiber in vegetables, fruits, beans, and whole they slide down
grains. So if these foods are a big part of your diet, your “waste disposal” the bile duct,
system works pretty well. The liver pulls hormones out of the bloodstream,
they slide down the bile duct, fiber picks them up, and out they go. fiber picks them up,
But what happens if your lunch consisted of a chicken breast and a cup and out they go.
of yogurt? These products don’t come from plants—and that means they
have no fiber at all. Not a speck. So when your liver sends hormones or
other chemicals into the intestinal tract, there is nothing for them to attach
to. They end up being reabsorbed back into your bloodstream, and the
whole process starts over again. This endless cycle—hormones passing
from the bloodstream, through the liver, into the intestinal tract, and,
unfortunately, back into the bloodstream—is called enterohepatic circula-
tion. It keeps hormones circulating for longer than they should. Fiber stops
this cycle by carrying hormones out once and for all.

9
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billiards CL 9-9039 1421A Milne M Norman phy CL 1-9931 Ditchoff
John T dentist CL 1-2311 Bramall & Co Constn Ltd CL 9-0601 Hosier
Victor CL 9-4912 1423 Slack Shop The CL 1-2801 1425 Monarch
Hardware & Appliances CL 9-2481 Holburn John CL 5-0235 1427
Vacant ♦ Thirty-Third ends 1429 Maher Shoe Store br CL 9-0711
1431 Semite Stores (br) dept store 1433 Beneficial Finance Co of
Canada CL 9-9657 1435 Woolworth F W Co Ltd (br) CL 1-9071 Jarvis
J L & G R Accountants CL 1-002.1 Zatelny Wm phy CL 9-3611 1439
Hubbell's tob and gifts CL 9-0004 1441 Belgium Stores Ltd (br) CL 1-
7372 1443 Pollock's Shoes CL 9-1721 1447 Marilyn's Hairdressing CL
1-0.111 1449 Gladwin's clnrs and dyers CL 1-6501 •Gladwin Marian
Mrs CL 9-5802 1451 Moore David CL 1-6185 1453 Clements Electric
Service CL 1-5731 •Clements Thos W 1455 Royal Bank of Canada CL
9-9223 1457 Loblaw's Parking Lot 1461 Loblaw Groceterias Co Ltd
gro 1465 Toronto-Dominion Bank CL 1-3389 ♦ Long Branch av ends
1471 Green's Hardware CL 9-1311 1473 Jeanie's Lingerie Shop CL 1-
4881 1475 Howie's Snack Bar CL 1-0331 1477 Stork Centre The
baby carriages CL 1-9906 1477A l“White Jas CL 1-9906 2 Vacant 3
Loree John 1447B 1 Steer Edward 2 Dean Robert 1479 Dickson Don
Men's Wear CL 1-3881 •Dickson Donald CL 1-3881 1481 Ann's
Beauty Salon hairdressers CL 5-4021 1481A 1 Allen Ronald CL 9-
8315 2 Bailey Gordon CL 9-7184 3 MacDonald Lachlan CL 1-7856
1483 Supreme Cleaners CL 9-0196 1485 McNeill Stan Shoes CL 9-
3651 1489 Royal Theatre CL 9-4471 1493 Village Fish & Chips CL 1-
533.2 1495 William's Flower Shop CL 9-4345 1495A Poole George CL
5-4501 1497 Louttit's Camera Shop CL 9-3777 1499 Crawford Arnold
H phy CL 1-1411 •Louttit Clyde A 1501 Louttit's Pharmacy CL 9-3777
1509 Freeland Imperial Stn CL 9-0094 Hennings Garage CL 5-3921 ♦
Thirty-Fifth ends 1513 Hanes Charles CL 9-9759 Hanes Roy 1515 A
& R Print •& Litho CL 5-4111 1517 Johnston Coal Co CL 1-6391 1527
Len's Smoke Shop CL 9-0235 1529 Rogers Shoe Repair 1541*Jowett
Lewis CL 9-8874 Renew Cleaners CL 9-8747 1543 Ulla's Salonette
hairdressers Norden Ulla CL 1-9802 Norden Anne 1545 Prudential
Ins Co Ltd CL 1-6406 ♦ Thirty-Sixth ends South Side Continued 1547
Canadian Bank of Commerce CL 9-7868 1551 Field Furs CL 9-1451
1553*Lem Harry CL 1-8816 Denis Armond 1555 Wiles Gordon Real
Estate CL 9-5487 Wiles Gordon 1557 Harwood Robt ins agt BE 1-
1731 1557A — 1557B King's Smoke Shop 1559 Shamrock Home
Bakery CL 1-4251 Vacant 1561 Hale's Cycle & Sports CL 1-4311
Cannaway W John 1563 Watts & Henderson Ltd plumbing and
heating CL 1-8901 1563A 1 Costly Michael 2*Henderson Gilbert CL
1-8901 3 Bentley William 4 Bentley James CL 9-5714 1565 Kachur
John btehr CL 1-4091 1565A Dicks Wm Matheson Joseph McBride
Mable Mrs CL 9-4555 Kerr William Samonas Thomas Samonas Paul ♦
Thirty-Seventh ends 1585 Eastwood Park Hotel CL 9-0192 •Laurent
Paul 1589 — 1591 1 Bishop Geo W CL 9-9188 2 Dymtruk Roman CL
1-8837 3 McGrath Mary M CL 1-8562 4 Watson Wm CL 1-2611 1593
Sonia's Hair Styling CL 1-0751 1595 Finnish Club Room 1597 Four
Brothers Restaurant The CL 9-0197 1599 Andria Shop, ladies dresses
CL 1-7651 1601 1 Russell A Robert G CL 5-1438 2 Clunie John CL 9-
4327 3"Aziz Edwd CL 9-3690 4 Vega Abraham CL 5-1740 1605
Regent Service Station CL 1-6931 + Thi rty-Eignth ends 1607 Carroll
Bert Flash Service Stn CL 5-1011 1613 Downey Wheeler ins agts CL
9-4001 1613 A Savoie Edmond J CL 5-1025 B Fennell Donald E CL 5-
0609 C Vacant 1615 Lake Shore Grill 1617 Golden Fry The fish and
chips CL 9-0121 1617A*Drui Peter CL 1-1789 1625 Seaway
Laundromatic Service laundry •Mannone Salvatore CL 1-0413 1633
— ♦ Thirty- Ninth ends 1637 Schissler's Drug Store CL 9-1552 1641
Star Cleaners (Long Branch) Ltd CL 9-2102 1643 Lord Madeline L
1645 Arrow Cab Sub Stn CL 1-1144 1647"MacLean Wallace V barber
MacLean Howard CL 1-1857 Jones Jack CL 9-1474 1649 Moose Hall
lodge 392 Loyal Order of Moose Lodge local 392 1649A Lakeshore
Billiards 1651 Kranes men's wear (retail) CL 1-3761 1653 Dellhide
Jos CL 5-3279 •Browninq Eric E CL 1-7701 McCracken Geo CL 1-
5502 Doris' Slenderizing Salon CL 1-7701 1655 Winkler Louis
optometrist CL 9-5132 1657 Donna's Grill 1659 Smith Harry gro and
butcher CL 1-4321 ♦ Fortieth ends 1667 McFarland's Hardware CL 9-
2931 Post Office Sub Stn No. 170 CL 9-2931 1669-71 Radio
Essentials CL 9-4261 1675 Crawford's Plumbing & Heating OL 1-
9561 •Crawford Thos 1675A Musson James CL 1-5997 1677 New
Style Barber Shop CL 1-1042 1681 Lakeshore Vacuum Repairs CL 1-
9341 l*Krywon Steve 2 Krywon Wm 3 Tremblay Peter CL 1-2546 4
Meincast Bruno 5 Crewe-Read Chas CL 1-1488 6 Briscoe Hedley
1683 Parker's Smoke Shop •Parker Ralph Cook Edward 1695-9 Smith
R C serv stn CL 1-1511 1711 Dominion Stores Ltd (branch) + Forty-
First ends 1809 — Park Centre Snack Bar Tastee Freez ice cream CL
9-1011 ♦ Etobicoke Bridge +LAKESIDE AV (Scar) 13 — North from
the lake to 1615 Kingston rd. EAST SIDE . ll°Hurrf Burt OX 1-4444
15"Brown Herbt W OX 9-6678 17"Wilson Frederick E OX 4-1998
19"Wallace John OX 1-4891. 33"Martens Arthur OX 4-8321
35"Bradshaw Victor OX 1-8857 ♦ Kingsbury cres commences 59"Fair
Walker W OX 1-8544 61"Coristine Alice Mrs OX 1-9541 65"Cutler
Clarence OX 1-1039 69"Lovatt Jas R OX 1-4328 75S|Ebersole
Edgerton 0 OX 1-7291 79"Baker Jas OX 9-2754 85*Clarke John B OX
1-2235 87 Jarvis Albert OX 4-7235 91 Williams Ralph C Rev OX 4-
7482 97*Crown Walter OX 9-1429 East Side Continued 109*Katap E
OX 4-9078 113"James Raymond L OX 8-4066 115"Quin Alexander
OX 4-1245 WEST SIDE . 8*Blay Geo W OX 4-0782 12*Banting Robt
l< OX 1-2223 14*Wichartz Hans OX 8-2084 30"Vick Chas J OX 1-
1698 36*Hurd Richd L OX 1-2398 38"’Hambly Wm H OX 9-3847
48"Porter Lena Mrs OX 1-5006 50"Lee Emma Mrs OX 4-6073
64*Holzscheiter Jack OX 4-5617 64A Nebel Kurt OX 9-2192
70"ChishoIm Geo A OX 1-4327 76*Charters Eric K OX 1-9020 80
Rumball Ralph OX 9-3580 82"Garnett Wm A OX 4-3863 90"Myatt
Enoch OX 4-2594 92"Hurd Harold H OX 1-4476 94"Wilson James W
OX 1-4344 104"MilIson Herbt J OX 4-3214 108"Armstrong John R OX
4-2344 110*Chambers Morley H OX 1-1632 LAKEVIEW AV 3. North
from 1212 Dundas W to Churchill av, first east of Dovercourt rd,
Ward 5. EAST SIDE . 1 Levine Nathan N phy and surgeon LE 3-5365
Sinkora Mila LE 5-8504 3"Bajon Joseph LE 6-9033 Vladcszuk James
5"Chernechuk John LE 1-8888 7"Mareczko Andry LE 6-3489
9®Mikulicz Pauline LE 2-1805 ll*Miller Nathan LE 5-4169 13 Uyede
Umekichi LE 6-6736 •Uyede Katsumi ♦ Baden st ends 15 Janas
Ireneusz LE 2-8276 17"Jewett Wm B LE 6-3722 19"Pawluk John LE
1-7062 Salarski Mike 21*Leo Vito LE 4-6868 Leo Jos Giovanni Giolio
LE 6-3253 23"Maizis Norman LE 6-5733 25"Kozyn Victor LE 2-2985
Vukovac Ama Cvitesic Tar.ko 27 Morling Marie W LE 7-1530 27A
Burrows Stanley R LE 1-4438 29 Lapointe Gabriel LE 2-7725 29A
Finch William 31 Patuch Jan LE 2-9440 Kowal Michael 33"Digregorio
Miro LE 5-2812 35!'Pietrow John LE 2-6252 37*Nasidlowski Eugene
LE 6-1548 Kearns Frank ♦ Harrison st crosses 39 — 39A Snow
Florence LE 3-9059 41,!Risimini Peter LE 6-2907 Dimarco Romelo 43
Vacant 45 Cummings Kenneth LE 2-4021 47»Valentina Patsy LE 6-
3110 Cascone Bernardo 49"Bula Androff LE 5-5594 Green Elsie Mrs
LE 4-9884 Dempster David 55 Apartment House l"Puryj Mike LE 5-
7998 2 Vacant 3 Wytwyckyj Peter 4 Ender William 5 Bulava Victor LE
6-3761 57 Rohde Fred A LE 5-7512 59"Mains Elmo M LE 5-6135
61"Salvetoro Nick LE 2-0917 63*Dennie Emily L'E 6-5094
M'cConachie Fred 65"Kunikowski Wladyslaw LE 1-8083 Kurdydyk
Anatol LE 2-8402 67"Slapsys Mikas LE 4-5039 69"Janicki John LE 4-
7265 71*Gumauskas Vladas LE 3-5094 Langzauner Johann
73"Roberto Joseph LE 3-2974 WEST SIDE 2A Mitchell Frank LE 5-
9705 2B Mandley Ray 4*Steinberg Harry LE 5-1290 Bryson Don P LE
1-5521 6"Willis Wm D LE 2-1363 8*Seidel Karl LE 4-0960 Hutchinson
Joseph LE 3-7894 Satting Adam LE 2-2557 10"Ksiondzyk Paul LE 2-
1760 12*Sroka Paul LE 4-9916 Mikelchuk Max 14"Boychuk Walter LE
5-2929 Terlecky George 16 Gada Ivan LE 4-8381 •Chuksecv Nikolai
18"Goodman David LE 6-0207 20“Krawchuk George LE 2-8575
Taubel Herman 22"Dobrovolsky Leon LE 4-6682 Gatzemdey Willy
24“Wicks Mary M Mrs LE 6-3717 26"Krasocki Felix LE 3-4590 Hiribal
Joseph ♦ Harrison st crosses 32 Williams Harold LE 4-6056 Patterson
Elsie LE 3-0928 36*Wahl Michl LE 6-3459 Lamey Harry J LE 6-1849
Petruschenko Philip 42sYacynuk Stephen LE 6-9326 46*Luby John LE
5-3429 50 Vacant 54*Poczyniak Nick LE 1-5855 54A Cbramzek Leon
LE 3-1921 56“Tutins Robt LE 6-6678 58"Stasiak Chester LE 1-2675
Smecca Calocero 60"Speer M Eleanor LE 2-2619 62‘Czemerynski
Stanley LE 6-8838 Murphy Eugene LE 4-0260 64"Wengryn Harry LE
4-5127 66 Syrnyk John LE 3-1074 West Side Continued 68s'Bucyk
Woloeymyr LE 4-7495 68 Szarszanewycz Walter CL 4-7495 Walter's
Painting Co LE 4-7495 4-LAKEW00D AV (Scar) 13 North from
Fishleigh dr to Sonora terr, fourth, west of Midland av. EAST SIDE .
4. 2*Fenn Milton E AM 1-1834 4*Lowe John W AM 1-1821 6*Smith
Michl F AM 1-4582 8"Hillar Peter AM 1-8257 Gulick Foy WEST SIDE .
l*Cox Stanley C AM 1-3129 3*Terry Fredk A AM 1-8316 5"Williams
Harry AM 1-8426 Guthier Harry LAMB AV 6 — South from Danforth
av to Felstead av, second east of Greenwood av. Ward 8. EAST SIDE
. J 3"Bell Florence Mrs HO '5-9881 Eisinger Peter 5*Woollacott Regd
HO 6-8632 7"Dunne Augustus G HO 5-1572 9 Wilkinson Douglas E
HO 5-2269 ll"Gale Wm H L HO 5-1274 15"Theodore Paul HO 5-6032
1 7 • H i 1 1 Silas HO 6-7255 19"Williams Margt M Mrs HO 6-5723
•Hook Edwd 21"Solakis Peter HO 1-1485 23"Scott Annie Mrs HO 5-
1842 25"Lombardi Rocco HO 1-9532 27 Walsh Geo HO 1-7198
Solakis Jas 31"Van Vroenhovens Adrianus H HO 6-7933 Franklin Albt
HO 1-9826 33"Jones Jas A HO 6-3521 4 1 Reid Wm HO 6-8625
45"Dick Donald K HO 6-0833 49"Patterson Gordon L HO 6-8966 5 1
R i dde 1 1 Beatrice Mrs HO 5-0765 53"Begley Nettie Mrs HO 6-5534
55"Boudreau Edgar HO 6-4447 55 Galea Percy 59"Bowman Nelson
HO 6-3783 Archer Jas S 61"Paimer Albert HO 6-6278 Young Kenneth
HO 1-1248 63*Norrmalm Carl HO 3-4472 Barrett Ruth 65*Wilkins
Alfred HO 1-7073 69"Wallace Alex HO 5-1290 71"Mihkelson Heino
HO 5-8174 •Dahk Augistine 75"Mackay Geo HO 1-2230 77 Huber
Peter HO 3-3220 81 •'Rachlovits Frank HO 5-3339 83"Dickson Mary
Mrs HO 3-2548 Nicks Stanley 87"Kursis John HO 3-6016 Dekker
Remko 89 Coholan Marjorie M Mrs HO 3-1789 91 Hill Leonard HO 5-
1752 ♦ Mountjoy av crosses 95 Rancourt Madeline Mrs HO 5-6692
97"Anderton Edwin HO 5-7353 99*Hardwick Cyril W HO 1-6534
105"Osborne Wm HO 5-3226 107*Slater Norman W HO 6-1615
109®Rupp Paul HO 1-9653 113"Godwin Kenneth W HO 1-1392
115"Dunn John F HO 1-4034 Beams Wilfred 117"Forth Claude C HO
1-3628 121"McKellar Archd HO 6-0317 123*Anderson Nina Mrs HO
5-4008 125”Carpenter John H HO 5-7335 129"Bean Thos A HO 3-
9698 131"S'beraton Rudyard K HO 5-0956 133"May Milton J HO 6-
9426 135"McMahon Frank HO 6-9142 137*Campbell Glen HO 5-7726
139*Fox Emma HO 5-8946 141"Lowery Vernon HO 5-9413
143"Woodyer Edwd 145"Hauzenaolao Geo HO 3-0801
147"'Riohardson Howard HO '6-2318 149"Jarvis Wm J HO 5-1570
151“Byatt Isobel HO 5-6105 Budden. Wm 153"Fairbairn Ernest HO
1-3621 157 McDougall David HO 6-0100 Addie Helen Mrs HO 3-8477
•Buchanan Frank WEST SIDE . 2"Haines Edward T HO 1-2559
4"Fawcett Jas M HO 5-4172 6* Murray Donald S HO 1-3714 8
"Morrison John HO 3-9233 12“Smith Milford J HO 1-7294 Spring
Lawrence 14"Winning Sarah Mrs HO 5-1663 16"Shaw Edith Mrs HO
1-2786 18"Nicol Marjorie M HO 5-4046 Foster Walter 20"King John
W HO 1-6454 Ralph Chas 22*Burnett John A HO 1-7110 O'Leary
Kevin HO 1-71.10 24“Dimitiroff Evagnia Mrs HO 5-3334 26*Belio H
HO 5-9448 Ploude David 28"Gernsdorfs Janis •Zviedris Mikelis HO 5-
8273 Akmenkalejs Peter 30*Tennyson Maud Mrs HO 6-8692 34
Vacant Wilkins Sidney 42*Murtagh Thos HO 5-5544 Peebles
Georgina Mrs 44*‘Eschlie John HO 6-9725 46“Sloan Danl HO 5-8922
48 Rooming house 50"Gresham John HO 5-7255 58"Boase A
Douglas 60*Young Jane Mrs HO 5-2919 Donnell Jean I 62"Hilliard
Clayton T HO 5-4185
 Page 387 LANDRY West Side Continued I 64“Dinsda!e Earl
HO 5-3289 66“Rosevear Elizth Mrs HO 5-4100 b8 Weidman Mae G
Mrs HO 1-3422 Landels Marion Mrs 70“Marshall Gerald HO 1-2942
74*Brenkis Oswald HO 5-302b 76*Felton Edwd J HO 1-1833
80“Piirsalu Aksel HO 3-0254 82*Ermansons Rudolph HO 3-9742
86*Gasher Raymond J HO 5-b507 83“Foreman Minnie Mrs HO 5-
4178 90*McAleese Edwd HO 1-7285 Kessner Karl HO 1-7265 |
92“Bambrough Wallace HO 6-0129 + Mountjoy av crosses 98
Cameron's Grocery HO 3-9096 “Cameron Albt HO 1-1493 102* Vleikl
e Kenneth A HO 6-0017 10 6* Co 11 ins Donald V HO 5-7136 I 1 08
* Fai rha 1 1 Wm F R HO 3-3001 1 10 * Foxal I Robt W HO 6-913C
Vacant 114“Cowling Chas C HO 5-1555 118“Groth Evelyn HO 5-3097
Hertzog Arthur 120*Dunkley Geo HO 3-4396 Vacant 124*Cocking
Josephine Mrs HO 6-9494 126*Richardson Ethel Mrs HO 5-4589
Eames Wm i 130“Valant Frank HO 6-9336 Mitchell Kenneth HO 1-
8895 132“Moss Russell R HO 6-519J 1 3fa*Wi 1 1 is John T
138“Cunningham Thos HO 3-0806 140“Browning Frank J HO 5-2728
142“Kennard Thos HO 6-2697 144“Bowen Chas C HO 5-1665
146“Aoki Kiroku HO 1-8010 Mcloughlin Michael 148 Lowery Kenneth
HO 1-3649 Proctor Peter HO 3-4334 150“Heaton Albert E HO 3-7082
152*1 Inicki Daniel HO 6-5994 154“Lauzon Kenneth HO 3-1558
Vacant LAMBERT AV 10 — East from CNR tracks to Caledonia rd, first
north of St Clair av w. Ward 6. NORTH SIDE . 2“Evans Dave pntr and
dec LE 3-6986 4“Latham Wm LE 3-0984 8*Martin Wm W LE 3-2082
14*Nutt Edith LE 5-7157 Jeffrey Gordon 16 Flaherty & Sons cartage
LE 3-3938 “Flaherty Olive Mrs LE 3-3938 Bowers David 20 Golding
Wm Ferrier Geo LE 3-1436 SOUTH SIDE . Not built on .{•LAMBETH
CRES (Etob) ISL East and north from Lambeth rd to Anglesey blvd,
first west of I he Kingsway. NORTH SIDE . Not built on EAST SIDE .
6*Douglas Wm S BE 1-4072 12*Magnussen Karl A BE 3-2297
20*Pearse Regd C BE 1-1211 22“Snider John 3E 1-2438 SOUTH
SIDE . 3 Beckett Percy C BE 3-4743 5“Witherspoon Harry BE 3-3818
7“Mitchell Richard M BE 3-5345 9*Peckover Geo H BE 1-8876 WEST
SIDE . ll*Houston Thos R BE 1-8700 15“Underdown John W BE 1-
9486 17“Cowan Flora H BE 1-0236 ^“Commission Nicholas BE 3-
3817 21“Sharp Thos E BE 1-6284 23“Tilsworth Elwyn H BE 1-4540
•{•LAMBETH RD (Etob) ISL West from the Kingsway to Anglesey
blvd, second north of Dundas w. NORTH SIDE . 26“Sara Wm J BE 1-
9784 28“Lloyd John G BE 3-3091 30“Crocker Milton BE 1-3961
32*Hume H Douglas BE 1-3879 34*Bailey Harry M real estate BE 1-
2649 36“Allen Haviland L BE 1-2020 38“Marr Donald P BE 1-6004
40“Olson V Herbert BE 3-1348 42“Crane George J BE 3-4393 44*Co
1 1 ins Arthur S BE 1-0549 ♦ Lambeth cres commences 50“Grimm
Glenn BE 1-7129 52“Grant John K BE 1-8827 SOUTH SIDE . l*Taylor
Albt A BE 1-8356 3“Predko Alexander BE 1-2830 ♦ St Georges rd
crosses St Giles Presbyterian Church 25“Corrado Frank BE 1-9101
27“Gott Stanley S BE 1-1874 31“Rabinovitch Jack BE 1-4342 Vacant
(1) 33“ Henry John S BE 1-7091 35“Playfair-Brown Geo BE 3-7536
37“Ashbury Ivan BE 1-7894 39“Davis Thos W BE 1-9451 41“Malpass
Wm BE 1-2873 ♦ Bridgewater rd commences 43“Seed Jas BE 1-3932
45“Cameron Wm B BE 3-6625 47“Smith Russell BE 1-4683
49*Savage Thomas L BE 1-8877 51 — 53*Tutte Arthur H BE 1-6949
55“Moore Richard C BE 3-8491 •{•LAMBTON AV (York Township) 9
— West from opposite 991 Weston rd to Jane, third south of Eglinton
av. NORTH SIDE 4 Chalklin Herbt RO 7-7974 6 York Township Fire
Dept RO 7-3506 10*Longmore Alfred RO 9-1923 12 Vacant
14“Bridge Ronald RO 6-8546 Burrows Leslie 16“Yamashita Fred RO
7-8095 1 8* Rol I ings Ronald RO 9-1982 20 Royal Shoe Repair RO
2-4183 “Brosky Alex RO 2-4183 North Side Continued 22“Roden
Donald RO 2-9780 24“MacKenzie Robt RO 2-2148 26“Wilson Albt H
RO 7-0994 28“Price Ben RO 6-1096 30*Carter Jos W 32*Hazell
Edwd RO 7-5782 34*Smith Walter J RO 7-2842 36 Dobbs Leslie J RO
6-7947 Morrison Albert 38 APARTMENTS— 1 — 2 Haughey Thomas
RO 6-7933 3 Prior William RO 9-5740 4 Hammett Bertram RO 6-
6141 5 Fess Fredk RO 9-9969 6 Phippard Richd C RO 6-8690 7
McGill Thos RO 6-5340 8 Barlow Phyllis Mrs RO 7-1964 9 Moore C
William 10 Stewart George M RO 9-9865 11 Backer Theodore RO 6-
5334 11A Millington Forbes RO 9-3253 12 Neilsen Andres RO 7-1684
14 Bachewich Edwd RO 9-8117 15 Cooper Ernest RO 6-7324 16
Steel Ronald RO 6-7017 17 Watson Jack R RO 6-6778 18 Russell
Douglas 19 Rolls Claude RO 2-5210 20 Harrison Jack RO 6-5330 21
Rogers Jas S 22 Drexler John RO 6-7916 23 Gerbert Agnes 24
Salveta Mario RO 9-3564 25 — 40 APARTMENTS— 1 St Jacques
Raymond RO 2-2684 2 Wright George RO 6-3545 3 Sharp Graham V
RO 2-5356 4 — 5 Oswin Gordon 6 Rooney Wilbert RO 6-9395 7
Smith Mary M RO 7-1369 8 Dimitroff John RO 9-9536 9 Stephens
Ray RO 9-6820 10 Pearce John RO 2-1441 11 Rayner John W RO 9-
1689 12 O'Neill Carl A RO 9-7514 13 Abrahart Wm RO 9-2553 14
Lloyd Wm 15 Wilkins Donald RO 9-7928 16 Shea Eunice RO 7-9075
17 Gardener Robt RO 7-9225 18 Costen Clara RO 2-3041 19
McCormick Danl RO 9-9515 20 Dambrauskas Tadas RO 6-9125 21
Dean Roland RO 9-4880 22 Middleton Raymond RO 6-7184 23
Wheatley John RO 9-2078 24 Turner Rosemary RO 6-6072 25 Noble
James RO 6-9635 STREET CONTINUED— 46“McIntosh Alex W RO 2-
1956 48*McG:nnis Kidder J RO 2-6762 50“Booth Jack RO 9-5942
52“Smart Joseph RO 2-3203 54 Faiola William P RO 6-6935 Reid
Leonard RO 2-9342 54Vz“Shepherd Annie RO 9-8902 56“McEwen
Wyatt RO 7-2423 53 *C I if fe Chas H RO 6-2980 60“Logan Wm RO
2-3094 62“Bowser Norman RO 9-7303 64*Thorpe Sarpl
66*Whitelaw Percy J RO 9-4303 68*Walker Horace RO 6-1779
70“Eccles Tom RO 6-4747 72“Mallion Albt RO 6-3617 + Guestville av
crosses 82 Lambton Motors RO 2-9873 86 Lambton Fish & Chips RO
9-0148 Gibson Joe 88 — 881/2 — 92 Our Lady of Victory School RO
9-9600 96*Neilson Miles RO 2-0973 100 King's Meat Market RO 9-
1023 “King Edith Mrs RO 9-1023 + Bayliss av commences 102
Walker's Confectionery RO 9-0096 Post Office Sub Stn No 85 RO 9-
0096 106 Vacant 108 Vacant 110 Katz Chas RO 6-7417 112*Garratt
Gilbert D RO 6-8042 114 Martin John RO 9-1723 116“0stoma Enrico
RO 9-8271 118“Howard Thomas RO 6-6947 Flood Bridget Mrs RO 6-
3310 120“Bailey Richd W RO 2-1822 122“Gutenko Harry 124“Mcl
 LANDRY -388North Side Continued 18 — 18A*BaIay Nykola
OX 8-1287 20“£lsworth Lucy Mrs OX 1-7666 22“Veen Robt OX 4-
1312 Baker Wilfred SOUTH SIDE . 7“Pagnello Patk cement contr OX
9-4897 9*Novak Stephen 11 ♦Smith Lily C Mrs OX 1-9354 15 Crozier
& Anchor plumbing and heating OX 1-9308 “Anchor Percy E
4.LAIMGDEIM AV (York Twp) 9. East and north from beyond Cliff to
Jasper, third south of Lambton av. NORTH SIDE . . 2 McGovern Cyril
RO 7-3869 4 McLernan Jas RO 9-5161 6 Fraunberger John RO 9-
9357 8 Hancock Chas RO 7-9490 10 Lawson Wm RO 7-1469 12
Walker William RO 2-8945 14 Walsh Stanley RO 2-6521 16 Wright
David RO 6-7778 18 Cumming Robt A RO 7-6449 20 Bishop Gordon
RO 2-5625 22 Priem Frank RO 6-7495 24 Cross Geo W RO 6-1706
26 Stephens Wm T RO 9-4962 28 Clausen Robt S RO 9-3918 30
Spencer Desmond J RO 7-9455 32 — 46 — 48 McLernan Robt RO 2-
3542 50 Donnelly Thos RO 2-0087 52 Aiton John RO 6-6583 54 —
56 Briggs Thos E RO 9-6403 + Cliff crosses 78“Gray Marion Mrs RO
2-5502 80“Rose Pearl Mrs 100“Locke John RO 7-5673 102*Sapiano
Carmel RO 2-4188 104*00708 Antoine RO 6-9590 106“Raguz Peter
RO 2-1402 108“Raguz Steve RO 7-1874 110“Delaney Hermace RO
2-2309 1 1 2 * B lake Heber RO 6-5880 114“Haddock Danl 1
16“Gallacber Terrance E RO 6-9818 118“Lehtinen Reino RO 7-9982
120“Winning John W RO 6-2948 122*Shaw John RO 6-2876
124“Van Luven Robt RO 6-9922 126*Gilbert John L RO 6-9932
128*Corbett Ronald RO 6-3740 130“Kallasmaa Aaarni RO 6-9902
132“Birk Ilmar RO 7-7381 134“Krislaty Jos RO 6-9794 136“Townsend
John H RO 7-3069 138“Fifield Wm RO 6-9952 140“Budvet Chas RO
9-3197 142 Vacant SOUTH SIDE 1 Russell Wm RO 9-9598 3 Allan
Thos RO 7-9944 5 Valley Jos C RO 6-4836 7 Wilson Wm R RO 2-
3977 9 Conroy Robt RO 2-9082 11 West George 15 West John RO 7-
4558 17 Ford Wm R RO 2-6992 19 Bernhart Alfred RO 2-9326 21
Costen Wm J RO 2-9828 23 Kohne Calvin RO 9-7369 25 Scott
Ronald RO 9-3289 27 Herd Wm K RO 7-3925 29 Chapman Bertram
RO 7-7973 31 Couch Arthur C RO 7-6901 33 Holmes Leslie H RO 2-
1572 35 — 37 Smith John J RO 2-6765 47 Bogard Attila RO 6-2588
49 Carrol Norman 51 Turner Derek J RO 6-3582 53 Tuck Thomas RO
2-1764 55 Col Iyer Ernest RO 7-2878 57 Burns Alex RO 9-6220 59
Young Robt RO 7-6140 61 Scott Samuel RO 6-2801 63 Watt Robt N
RO 2-2567 65 Gaule John L RO 2-8071 67 Wilson David RO 7-7653
69 Steel Thos RO 6-7537 71*'Hall Matilda E Mrs RO 2-6988 “Hall
Henry J 73 Vacant 75 — 77*Fitzgerald Anthony RO 9-7435 ♦ Cliff
crosses 79*Ralph Victor RO 2-3430 81 Ellis Ivan RO 2-0331
101*LeSarge Orval RO 9-2758 103*Hickey Bernard RO 6-2178
105“McMillan Donald W RO 9-8207 107“Halmer Robt RO 2-5684
109“Carwana Emanuel RO 9-9693 1 1 1 * M ichel Heinrich F G
113“Johnson Bert RO 9-8412 115“Reid Joseph RO 7-4679
117»Sowpel Paul RO 2-5049 119“Wallace John RO 6-8625
125“Bayley Jack RO 7-5384 127 Vacant 129“McMicking Ross RO 7-
4755 131“Clemmens Gerald RO 9-9236 133*Gunn Wm RO 2-8419
135“Crowell Larry RO 6-9902 137 Vacant 139 Vacant LANGEMARK
AV 3 — East from Gladstone av, first north of Dundas w, Ward 6.
NORTH SIDE . 2 Coles Wm LE 1-7738 4“Bertucci Vincenzo LE 3-3983
6*Kase Daniel LE 5-3623 8*Smith Bernice E Mrs LE 2-9854 Snow
Spurgeon 10“Berzinski Joseph LE 4-0351 12*Sheehan Jas E LE 6-
8303 14“Komarensky Paul LE 6-5201 16“Shwaluk Sami LE 1-6506
Casey Richard 18*Johnson Raymond LE 2-5532 20*0'Neil Harvey LE
6-2612 Roche Leo 22“Brozyna Walter LE 6-4835 Kruwma Gotleib
24“Borofsky Peter LE 2-2771 SOUTH SIDE . l“Defillipis Louis LE 2-
2545 Marselli Carmen South Side Continued 3 Sullivan Nancy Mrs LE
2-5725 5®Proud Sami 7“Kingswood Arthur C LE 6-6436 9“Lapavicus
John LE 6-4334 Sanchyn William LANGFORD AV 6 —North from 834
Danforth av to Aldwych av, third east of Pape av, Ward 1. EAST SIDE
. 15*’Ruprecht Paulo HO 5-2271 17“Menier George HO 5-2763
19“Nishino Robt T HO 3-3681 21“Blair Agnes Mrs HO 6-4070
23“Smith Edgar P HO 6-1091 25“Roxborough Martha HO 5-5786
“Miller Jas 27“Crisolago Sami HO 1-5981 Spina Frank 29 Atkinson
Louis C HO 3-7876 31“Hutchins Margt Mrs HO 3-9963 Snider John
33*Gold Morris HO 6-1290 Riggs Daniel 35“Briggs Charles HO 6-
7083 37“Henderson Wm J HO 6-6245 Taylor Fredk 39“Mills Helen
Mrs HO 6-3780 41“Gutri Nikolas HO 3-0158 “Gutri John “Gutri Anton
43“Shadoff Mary Mrs HO 1-2566 Kerr John 45“l
 Page 389 LANSDOWNE South Side Continued
241"Macchione Franchi HO 3-4967 "Macchione Vincenzo Manescoli
Guiseppe 243"Davison Thos HO 5-5766 +LANGMUIR ORES (York
Township) 9. West from Humbercrest blvd to Humberview rd, first
south of Baby Point road. NORTH SIDE . 2"Howden Geo RO 2-5549
6"Kerr Harry RO 2-7861 8"Radcliffe Norman D RO 2-2803 Grosart
John 10*Kirk Geo RO 6-4654 12"Heeney Arthur RO 2-8539 1 4 * El I
iott Howard A RO 9-4347 16 "Johns Paul RO 9-9485 18*King Frank J
RO 6-1654 38*Humphreys Jack L RO 9-6480 40*Rogers Arthur H RO
2-5433 Zienkewicz Stan 42"Ferguson John RO 7-0285 44"Goltz
Wilfred L RO 7-7719 46"Kenwright Wm RO 7-4656 48"Williams
Joseph K RO 2-5621 50"Forbes Geo L RO 7-4805 52*Elken Ants RO
2-3744 54"Aishford Eric J RO 2-6786 56"Burton H Robt RO 7-6413
58"Hilton Wilfred T RO 9-1774 60'Lockhart Stanley RO 7-3229
62"0lchowecki Sam RO 6-1711 64"Robinson Percy T RO 7-6094
SOUTH SIDE . l"Todd Lloyd S RO 7-7644 3 "Ward Russell B RO 9-
5710 5° El I is P Delmer RO 6-7083 9"Gravely John F RO 6-2568
ll"Knowles Albert W RO 9-6398 ♦ Bridgeview rd ends 15*Stewart W
Jack RO 6-3855 17"Patterson Gordon N RO 2-2026 19"Richards T
Lloyd RO 7-3073 21"Durnan Harold J RO 7-8748 33"Hammerich
Svend J RO 2-3561 41"Moyer Elmer L RO 7-2448 ♦ Orchard Crest rd
ends 55"Welch Max C RO 9-6118 57*Weller Sidney RO 6-4468
+LANGMUIR GARDENS (York Township) 9 — West from Humbercrest
blvd, first north of Baby Point rd. NORTH SIDE . 2"Langford Dorothy
RO 9-5250 4"Whale Reta Mrs RO 9-8661 6"Masliwec Olex RO 6-5190
8"Joyce Zina J RO 7-4422 +LANGSIDE (Nth Y) 15. North from
Woodward, av to Wilson av, ninth west of Jane. EAST SIDE 3"Stein
Robert CH 1-3992 5"Zalnieriunas Victor CH 1-7382 7"Ray Geo A CH
4-2928 9"Carbno Harold W CH 4-4938 ll"Longley John CH 4-2948
15"Parsons Roger D CH 4-1022 17*Jones Robert jr CH 1-6150 Jones
Robert 19"McCready Frank CH 1-1375 2 1 "Currie Wm CH 1-9588
23®Zima Paul CH 4-3019 25*Scatcherd John CH 4-0052 27*Orsini
Silvio CH 4-3284 ♦ Queenslea av crosses 37*Fewson Gordon CH 4-
1019 39"Reeves Roy M CH 4-0528 41 "Dawson J CH 1-7627
43"Dowle Maurice CH 4-0048 45'0'Connell George CH 1-2849
47"Schmid John CH 1-0634 "Schmid Walee McPherson Thomas
49"Bothman Jack CH 1-1403 51"Adamson Arnold G 53"Martin Edwd
CH 4-0748 Hill Harvey 55"Tattle Henry W CH 1-5522 57'Quantrill
Chas CH 1-2837 59*Zepp John CH 1-1264 Zepp Flooring Ltd floor
laying and refinishing CH 1-1264 ♦ Gary dr crosses WEST SIDE . 2
Vacant 4*Rayner Walter CH 1-2548 10"Varneckas John CH 1-0949
14"McCarrel Wm CH 4-2938 16"Barcellos Joseph CH 4-1614
18"Anderson Chas CH 6-5156 20"Keith Leonard CH 1-2743
22"Sileika Kasys CH 4-0080 Hurget Edwd L ♦ Queenslea av crosses
Pelmo Park Baptist Church 36"Alton May CH 4-4044 38*Vanderveen
Rinkje CH 4-4550 40"Koens Gilliaan P CH 4-8030 42"Reynolds Harry
CH 1-0385 44"Butler Lancelot F CH 4-6165 46"Wheadon John F CH
1-9388 48“King John H CH 4-9949 50"Fearon Vincent M CH 1-2112
52*Bradley Gordon CH 1-5642 51*Tainsh John H CH 4-0318 56"Bill
John CH 1-0592 58"Krebs Gusjave CH 4-7587 72"Dworzyorski
Joseph C 4-7003 LANGTON AV 12 — North from Haslemere rd to
Braeside rd, second east of Ronan av, Ward 9. EAST SIDE . 7"Green
Regd W HU 8-3434 9*Stubbs W J Edgar HU 5-3387 ll"James Donald
H HU 9-1731 15"Hough Wm 17*McManus Harold HU 8-5241
19*Chabeaux Eric HU 1-4998 WEST SIDE . 1 0" Burchell Sydney J
HU 3-9372 12"Patterson Herbt HU 8 0693 14«Wuest Russell HU 1-
4533 16“Fraser Campbell HU 5-1236 +LANKIN BLVD (EY) 6 — North
from Memorial Park av to Judith dr, first west of Coxwell av. EAST
SIDE . l*Leinster James HO 5-8714 3"Maddever Victor A HO 6-8853
East Side Continued 5 Perry H Ralph HO 1-7406 7*Kaucki Anthony
HO 6-0478 Petrevan John 9*Crawford Howard J HO 5-8615
ll"Banwell Violet Mrs HO 6-2876 Harris Barbara Harvey Annette
13"Polacek Joseph HO 6-7145 — 15"Rose Stanley A HO 5-4208
17"0wen Robt M HO 6-7982 19*Carter Alfred HO 5-9729 21"Prior
James HO 6-9466 23"Fisher Wm E HO 6-1941 Ransome Ronald
25*Rycroft Arthur E HO 1-2987 27"Blackburn Whitwell S HO 3-5875
29*Hermiston James F HO 5-9172 Edgar Leon 31*Henry Jas HO 5-
1298 33*Thomas Edith M HO 1-2506 35*Young Walter HO 3-6112
37"Mitohell Wm A HO 3-0268 39"Bowman Joseph S HO 1-5062 ♦
Cosburn av crosses 43"Haywood Bertram HO 5-3750 45"Cotterell
Wm HO 6-1755 47"McDowell Samuel HO 6-1847 George Bryan
49"Mattison Fredk J HO 6-7741 51*Cotterell John T HO 3-1383 '
53"Rousby Henry E HO 6-9627 55"Faraci Michael HO 3-8481 57"Parr
Nellie E HO 5-8490 59"Andoniadis Wm HO 3-6636 61*Thompson
Horatio W HO 5-4121 63*Ca
 LANSDOWNE -390East Side Continued 627*MacDonald
Marjorie Mrs LE 1-3496 629*Semple Arthur E LE 1-8606 De Rose
Chas LE 1-1277 635*Hammond Stanley LE 2-5613 637*MacMillan
John LE 3-1665 639l,Ledingham Jas LE 5-1575 641*Szauler Frank S
F LE 5-4780 643*Weber Walter LE 1-4185 645*Watkins Bertha Mrs
647*Pike Percival Berry John 649 Vacant 651 Ritchie John & Sons
cartage LE 6-8467 *Boyd Wm LE 6-8467 653 Morina Electronics
Engineering Co LE 4-6033 + Bloor st w crosses 671 McMachen Wm
dentist LE 6-8032 673 Fergie's Sanitary Barber Shop 675 Stevens
Wm real estate broker LE 1-5725 677A Osborne Thos A LE 6-5382
Ferguson Ruby H Mrs 679 Walls T Norman new and used elect
equipment LE 3-5035 681 Shenteff Michl C shoe repr 683 —
687*Konzelsy Karl LE 2-8614 Bryant Philip D LE 6-8727 Reindeau
Harry Rainbow Maria Mrs LE 6-7496 689 V.enna Cleaners cleaning
and pressing LE 2-3626 Low Tom Lafave Isobel Mrs LE 4-8172 691
Katy's Ladies & Children's Wear LE 6-8701 ‘Orescan Michl 693*Filion
Maurice LE 6-1313 Canadian Pac.fic Telegrams LE 1-5736
695'>Caplinsky Jos LE 5-0204 Zenker Ferdinand 697*Corriero
Serafino LE 1-7860 699*Barclay Marion Mrs LE 1-3961 Freeman
Bernice Mrs 701*Whitlock John G LE 3-0883 Richardson Douglas LE
3-0477 703 Shearer Edna Mrs LE 2-0276 Lamondin Joseph 705
Wilkins Albert E LE 6-5077 Hawkins Helen Mrs 707 Chilvers Fred LE
5-8160 Chilvers Fred jr 709*Crowe Susan Mrs LE 5-0358 7 1 1 ■“ N
eish Albert G LE 4-0744 713t‘Macini John LE 6-9855 ‘Brioschi Sergio
715 Maine Wm A LE 6-0672 717*Chilvers John J 719‘Harris Frank E
LE 1-8490 721 Buckles Richd LE 2-3638 7 23 “Seal isi Frank LE 3-
5336 725*DiAvino Antonio LE 3-8670 Gucciaroi Antonino
727*Sagmeister John LE 3-0092 729*Samchek Wm LE 6-0238
Larocque Raymond G 731*Linklater Robt LE 5-6096 733‘Jackson
Harold J LE 5-4033 735*0'Kurily Peter LE 3-1850 737“Pilkington
Joseph LE 3-2235 739 Vacant 741 Hicks Chas C plumbing and
heating contractor LE 1-3840 741A Vacant 743‘Lomoro Ralph barber
LE 4-4051 745*Aitken Geo S LE 1-1518 747*Fleming Jas
749aMontanaro Domenico LE 1-8807 Lalea Victor 751 Smith Norman
LE 6-0531 Comins Frank LE 5-7552 ♦ Paton rd crosses
753‘Charboneau Paul Rev LE 3-6642 755*Black John H LE 3-8327
Porter Louis 757’Stachera Joseph LE 4-8645 759*Cusciotti Paul LE 5-
2567 761*Shweedic Henry LE 3-5229 763*Deviney Edgar LE 1-8266
765/2 Kendal M'innie Mrs LE 2-0640 52*Shoji Tony LE 1-1375
54*0tte Fritz LE 2-6113 56“Reid Stanley LE 2-3990 56A*Szparlo
Trofeni ♦ Seaforth av crosses 58*Szopan Nicolas Seaforth Market LE
1-0224 60*Golden Robt LE 3-3380 62*Galas Anthony LE 5-2298
64*Kuwikewitch Antoinette Mrs LE 1-6835 West Side Continued 66
Ruston Stanley LE 6-8482 Underwood John 68*Carter Thos LE 6-
3565 681/2’>0nczyszyn Thomas LE 2-0 144 Stewart Percy 70
International Printing Pressmans Union LE 1-3367 ‘Winter Robt F LE
1-3367 72*Pidgeon Douglas LE 2-0255 74*Hay Chas A LE 2-0772
76*Sorokosz Frank LE 2-5068 78 Messham George LE 6-8091 80
Vacant 82*Hook Robt 84*1^ John LE 1-2140 86*Gillowayohuck
Peter LE 2-1762 88‘Kemp Harold S LE 4-4980 90‘Langmald Roy LE 1-
8886 92‘Themann Heinrich LE 4-9368 94*Mattucci Alfonso LE 6-
0615 96*Salnek Joseph LE 4-4062 Anderson Arthur 100*Jurgens
Sergei LE 6-9597 •Cheppick Klaus 102*Whiteside Ada LE 4-2195
Daley Walter 104*Dobzrncke Brze Korneluk Anthony 106*Fyldes Geo
LE 4-5430 108*Ruddy Evelyn Mrs LE 1-4175 110 Dumas Frances LE
1-2227 112*Petrou Pantelis LE 2-0064 Trokas Vasilike m'Able Addie
Mrs LE 1-3113 116*Bober Marian Richards Leona LE 6-5217
118‘Trueman Harry LE 2-8054 MacDonald Cecelia HSVz'Slava
Dominick LE 2-9844 120‘Stojanowski Walter Konietzny Kurt LE 2-
0022 122‘Barauskas Chas LE 6-0091 Monie David 124‘Roughley
Blanche Mrs LE 3-8225 126*Girsa Argue LE 1-2697 Cekavicius
Vincent 1.28*Kubas Stella Mrs LE 2-1317 128Vz*Settle Ernest LE 5-
4013 130‘Dangel Walter LE 1-6653 132‘Bolton John C LE 1-4304
134‘Skolaude Herbt 138 McTaggart Albert LE 1-8925 lao^Hozack
Margt LE 1-5242 144 Hinrichs Helmut LE 2-8814 Ridgley Bruce LE 1-
2193 146 O'Donnell Lillian Mrs LE 1-1270 148‘Berkach Stanley LE 6-
2986 150 Corrby John 152*Pankiw Luka LE 6-8200 Gittens Julie
158‘Maleszyk Jack LE 2-6520 160*Zhelajev Nick LE 2-9168 162 Hall
Wm H LE 2-7643 162 A Westlake Jack LE 3-4122 162B Thompson
Clarence LE 6-7260 1621/z Hall Allan LE 2-2018 164*Lajunen
Johannes LE 5-1041 lbO^Wolsysiuk Steve LE 2-9570 Woods Henry
168*Lewis Clarke LE 3-3900 174"McAvoy Wm E LE 6-1735
176‘Dressler Albert LE 4-6198 Glaus Heinz LE 4-6198 178‘Lake Eric
LE 2-9672 180*Floryn Peter LE 2-6942 Floryn Raymond
182*Brewster Allan LE 3-4150 184 Young Ralph LE 6-7970 186
Sheppard George A LE 6-9081 188‘Mulligan Wm LE 6-1946
190*Hamilton Elizth LE 3-6515 Lothian Elizth 192‘Janeczek Boleslow
LE 5-0286 194‘Wilson Geo A LE 6-5389 1 96 * H a 1 1 Arthur D LE
1-5970 198 Tollefson Leonard M LE 5-3345 200 Dale Jas IE 4-0850
200A Waud Harry LE 1-5374 (rear) Morrison John Q Sons cabinet
makers LE 3-5932 202 Carman Harold LE 6-9076 202A*Sims Leslie E
LE 6-2644 204‘Rusk Edith Mrs LE 1-1477 206 O'Ryan Thomas LE 2-
2945 208*Worrell Alminta Mrs LE 6-7015 210*Smith Arthur W LE 2-
9592 212*Abramowicz Boleslaw LE 2-0840 Flook Michl :Rideau av
commences Railway crossing 222 National Cash Register Co of Can
Ltd LE 7-1241 ♦ Dundas st w crosses 234 McLeod Norman
Jacobovitch Esa LE 2-9587 236*Jaros John LE 6-2321 238 * Bi rd
Fredk W LE 3-3410 240*Bradley Elizth Mrs LE 3-6218 242‘Timpano
Bruno LE 5-0257 ♦ College st crosses 248 Scott Ronald J
250*Winestine Oscar Bessell Hilda Hennebury Harold 252 Kan's
Coffee Bar LE 5-3832 Chong Kind Chong Ching 254*Stubbs Wm gro
LE 1-8250 Sub Post Office No 158 LE 1-8250 254A Mayoka Joseph
256 Daily Coffee Service Ferrando Sam LE 5-3555 258*Carol David
confy LE 3-3382 ♦ Lumbervale av commences 260 Eaton T Delivery
Depot No 3 LE 1-4423 and LE 1-2832 280 Camesco Lighting Ltd
fluorescent lighting LE 3-2321 Kam-Lite Co Ltd fluorescent lighting
LE 3-2244 MacGregor Playground ♦ Whytock av commences
354*Rowntree Martha Mrs LE 1-5398 Edick Walter E LE 2-4322 356
Laird James S LE 1-8867 358*Danks Thos T LE 5-9146 360*Harris
Helen M LE 1-7702 362*Czepycha Wm LE 2-6958 364 Cook Jos A LE
3-9251 366*Frost Jos LE 5-4852 Matthews Frank E 368*Hunter
Elizth Mrs LE 1-5187 Kemp Wm 370*McMorran Margt Mrs LE 1-4807
Stone Geo H 372*Chapman Edith Mrs LE 3-9101 374*McCreadie
John LE 6-9890 376*Gelej Peter LE 3-8043 We*t Side Continued
378*Kearsey Albert LE 6-8741 380*Buck N Allen LE 1-4194
382*Gibson John W LE 1-4143 Pittaway John 384*Harker Stanley LE
4-2281 386°Bilek Zdenek LE 1-6837 Rudolf Peter 388‘Thomas Glynn
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