Colon cancer is the third-leading cause of cancer death for both men and women, following lung and breast cancer. Colon cancer shortened the lives of an estimated 50,000 people last year. Certainly, no one wants to hear such grim news.

Students tour "colon cave"

There is good news, however. Colon cancer is one of the most preventable types of cancer. Early detection saves lives. Colorectal cancer often produces symptoms at an early enough stage to make it treatable. Successful treatment, however, depends on early detection.

Rate your risk, since anyone can get colorectal cancer. The risk factors include:

• Family history of colorectal cancer
• Personal history of polyps or inflammatory bowel disease
• Being over 50 years of age
• Cigarette smoking
• Diet low in fiber; diet high in red meat and processed meat
• Alcohol consumption
• Lack of physical activity
• Substantial consumption of alcohol (more than 3 drinks per day)
• Body fat, particularly excess fat around the midsection One important form of prevention is to see your doctor for a physical check-up. Those that are 50 years of age or older are at increased risk and advised to be screened by having a test called a colonoscopy. If present, precancerous polyps in the colon can be identified and removed.

Another important form of prevention is to eat a healthy diet that is high in fiber. Simple steps toward an improved lifestyle are attainable and have great rewards in the long run. A few of the benefits of eating high fiber are that we protect our bodies by ushering out cholesterol.

Fiber provides bulk, greater satiety, can influence healthy weight loss and decrease risk of hemorrhoids. This makes fiber a valuable food weapon for fighting against many diseases and not just cancer but diabetes, cardiovascular disease, and obesity.

Dietary fiber is a vital nutrient that is important for bowel regularity. Maintaining regularity is essential for removing waste products from our bodies and avoiding toxic build-up. Fiber is the portion of plants that cannot be digested by the human digestive system. Fiber is found primarily in fruits, vegetables, whole grains, legumes/beans, nuts and seeds.

Fiber is classified and primarily known as soluble and insoluble. Plants typically have a combination of the two. Examples of foods higher in soluble fiber include whole grains such as oatmeal and barley, fruits such as apples, oranges, peaches, pears and plums, vegetables such as broccoli and carrots and legumes such as beans, lentils and peas.

Examples of food higher in insoluble fiber include vegetables such as green beans and dark green leafy vegetables, fruit skins and root vegetable skins, whole-wheat products and wheat bran, corn bran, seeds and nuts.

Foods that are highest in fiber are typically closest to their natural state such as unpeeled and unrefined foods. Therefore, a person should start with a plant-based diet then add to that lean protein sources and low-fat dairy products, if desired.

It is recommended that fiber intake be as high as 25 – 35 gm a day for women and 35 – 40 gm for men. According to the American Dietetic Association, the average fiber intake of Americans is only about 15 gm per day. Examples?

So, you can see an apple a day just might keep the doctor away!

Other tips for prevention include:

• Avoiding smoking because it is well-known that smoking is a risk factor for many cancers. Don’t start if you’re not a smoker and make the effort to quit if you do. There are many aids to assist with smoking cessation so be sure to talk with a physician.
• Limit alcohol because excessive use is a risk factor for cancer. If you choose to drink alcohol, drink in moderation only. Recommendations are to limit the amount of alcohol to no more than one drink a day for women and two for men.
• Exercise on a regular basis from at least three to five times a week. Recommendations are to get at least 30 minutes of exercise on most days. Talk to your doctor before starting any exercise program.
• Maintain a healthy weight because obesity also raises cancer risk. If you need to lose weight, ask your dietitian about healthy ways to achieve your goal. Aim to lose weight slowly by increasing exercise and making healthy food choices.

You can take steps to reduce your risk of colon cancer by making changes in your everyday life. Take those necessary and healthful steps by eating at least five servings of fruits and vegetables as well as up to six servings of whole grain products each day. By doing this you are very likely meeting your fiber requirements.

As part of your comprehensive health plan, it is beneficial to consult a dietitian. Registered dietitians are nutrition professionals and a source for credible and objective nutrition information. In addition, they are trained in the use of medical nutrition therapy for the cancer patient. If you think you need to see a registered dietitian, consult with your physician for the appropriate referral to the outpatient dietetic service through Health First.

Lori A. Drummond, R.D., L.D.

Shallots
Shallots (Allium ascalonium) grow in clusters of bulbs. Like garlic, they contain cloves, usually only two, but sometimes up to ten. Shallots can be grey or reddish, or more commonly coppery-brown, and have a more tapered shape than their onion cousins. They are a very good source of vitamin A, vitamin B6 and manganese and a good source of vitamin C, folate and potassium. (6)  Shallots are a favorite for gourmet cooking, with a flavor that is sometimes described as a combination of sweet onion and garlic.

This luscious garlicky green sauce takes only five minutes to whip up in a blender or food processor. AICR’s version uses summer–fresh basil, garlic and tomatoes, as well as healthful spinach, nuts and olive oil. You get a wide variety of cancer–fighting phytochemicals—ranging from flavonoids in basil and lutein in the spinach to phenols in olive oil and organosulfur compounds in the garlic.

I have two delicious recipes to share with you, one a simple solution for a quick, healthy breakfast and the other, a mouth-watering dish for which the effort is far outstripped by scrumptuous outcome.  Makes three 1/2-cup servings

1/3 cup rolled oats
1/2 cup fortified soy or rice milk
1 cup cooked sweet potato or yam
1 tablespoon maple syrup
1/4 teaspoon cinnamon

Combine all ingredients in a blender and mix until smooth.

Nutrition information per 1/2-cup serving:

Calories: 119
Fat: 1.3 g
Saturated Fat: 0.2 g
Calories from Fat: 10.1%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 23.9 g
Sugar: 8.6 g
Fiber: 2.9 g
Sodium: 40 mg
Calcium: 77 mg
Iron: 1.4 mg
Vitamin C: 7.7 mg
Beta-Carotene: 5541 micrograms (5.5 mg)
Vitamin E: 1.2 mg

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Making a lovely dinner for a nice occasion doesn’t require a lot of rich and fatty ingredients. A light white fish dish takes around 15 minutes to bake and it contains heart-healthy omega-3 fatty acids — the compounds that have been associated with lower risk for colon and prostate cancers.

Whitefish Papillote

(Recipe care of American Institute of Cancer Research – www.aicr.org)

White Fish en Papillote
Parchment cooking paper
Non-stick cooking spray
4, 3-oz. white fish fillets (such as Pacific cod, Pacific halibut, striped bass)
4 Tbsp. commercial tapenade, or see recipe below
Juice of 2 medium lemons (about 4 Tbsp.)
1/4 cup white wine (not too sweet, such as Pinot Grigio),
or may substitute with an equal amount of chicken broth or white grape juice.

Preheat oven to 350 degrees.

Prepare four 8” x 10” pieces of parchment paper by spraying with non-stick cooking spray. Place one fish fillet in the middle of each piece of parchment paper. Spread 1 tbsp. of tapenade on each fillet. Top each with 1 tbsp. of lemon juice and 1 tbsp. white wine (or non-alcoholic substitute).

Form a packet around each fillet by folding over sides of parchment paper, forming a tight seal.

Place packets on baking sheet in preheated oven for 10 to 15 minutes for thinner fish, a little longer for thicker fillets. You can test doneness by opening one packet. When fillet has turned opaque, it is done.

Homemade Tapenade
2 cups black olives, preferably oil cured, pitted
3 anchovies, rinsed and patted dry (optional)
3 Tbsp. drained capers
3 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
2 cloves garlic, coarsely chopped
2 tsp. fresh thyme leaves (or 1 tsp. dried)
Salt and ground black pepper, to taste
Combine all ingredients in a food processor. Pulse until the mixture is still coarse, but has a uniform consistency. Makes about 2 3/4 cups of tapenade.

Makes 4 servings.

Per serving (with homemade tapenade): 135 calories, 3 g total fat (0 g saturated fat), 3 g carbohydrate, 16 g protein, 0 g dietary fiber, 290 mg sodium.

Having Sweet Potato Pudding for breakfast is a great way to load up on cancer-fighting beta-carotene. It takes just minutes to make if you keep cooked sweet potatoes or yams on hand.

Cancer is becoming more prevalent in our society. You’ve not just read about it, but you’ve seen it among those you know or perhaps experienced it yourself.

It’s tough news to hear even in the best of circumstances. But this article might provide a boost to your commitment to battle the affliction, whether personally or vicariously — Lori Drummond, R.D., L.D..

Dr. Dean Ornish and other research physicians recently published a randomized controlled trial showing that the progression of early-stage prostate cancer may be stopped or perhaps even reversed by making similar changes in diet and lifestyle.

This was the first randomized controlled trial showing that the progression of any type of cancer may be modified just by changing what we eat and how we live. What’s true for prostate cancer may be true for breast cancer as well.

Recent studies by the Preventive Medicine Research Institute continue to show how dynamically lifestyle changes can improve our health and well-being, even on a genetic and cellular level.

In November 2008, The Lancet Oncology published PMRI’s study showing that changing lifestyle significantly increases telomerase and, thus, telomere length. Telomeres are the ends of our chromosomes that control how long we live.

As your telomeres get longer, your life gets longer. This is the first time that any intervention, even drugs, has been shown to significantly increase telomerase.

This is the same cohort of patients reported changes in gene expression in the Proceedings of the National Academy of Sciences in May 2008. After only three months, over 500 genes were beneficially affected—upregulating (“turning on”) disease-preventing genes, and downregulating (“turning off”) genes that promote cancer, heart disease, inflammation, and other illnesses.

This is the first time that comprehensive lifestyle changes have been shown to beneficially affect gene expression in men with prostate cancer.

These studies show how powerful comprehensive lifestyle changes can be, how dynamic these mechanisms are, and how quickly benefits may occur. It’s not all in our genes.

When you make comprehensive lifestyle changes, most people find that they feel so much better, so quickly, it reframes the reason for changing from fear of dying to joy of living. Joy and love are powerful, sustainable motivators, but fear and deprivation are not.

You have a full spectrum of nutrition and lifestyle choices. It’s not all or nothing. To the degree that you move in a healthful direction along this spectrum, you’re likely to look better, feel better, lose weight and gain health.

2 medium red or white potatoes
2 1/2 cups diced skinless roast chicken breast, in 1″ pieces
1 large celery rib, cut in 3/4″ pieces
1/2 cup diced red onion
4 inch piece seedless cucumber, peeled
1/4 cup low-fat buttermilk
2 Tbsp. canola-based mayonnaise
5-6 drops hot sauce
1/8 tsp. ground black pepper
Salt, to taste
4 cups chopped romaine lettuce
1/4 cup (1 oz.) crumbled blue cheese
Place potatoes in deep saucepan and cover to a depth of 2 inches with cold water. Cook potatoes over medium-high heat until thin knife easily penetrates center of potatoes, about 15 minutes. Drain and set potatoes aside until cool enough to handle. Peel potatoes and cut into 1-inch pieces.

Place potatoes in mixing bowl. Add chicken, celery and onion. Cut cucumber lengthwise into 4 pieces. Cut each piece crosswise into 3/4-inch chunks and add to salad.

For dressing, whisk together buttermilk, mayonnaise, hot sauce, black pepper and salt. Pour dressing over salad and toss with fork to combine.

On serving plate, arrange bed of lettuce. Mound salad on top of lettuce. Sprinkle on blue cheese. Serve immediately.

Makes 4 servings.

Per serving: 250 calories, 8 g. total fat (2 g. saturated fat), 14 g. carbohydrate,
31 g. protein, 2 g. dietary fiber, 330 mg. sodium.

A compelling statement of mission.

A clear need for intercession.

Our collective encouragement and educating of others is mandatory in order to reduce the national consequences of overeating.

Click the photo at left to open a page with a gripping Powerpoint presentation and you’ll see why inaction is no longer a responsible choice.

Powerpoint presentation