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.

   I came across this informative blog designed for those who are planet conscience and, thus, this well-written article about some veggie myths that need debunking. Find out what you shouldn’t be believin’ and what you should.  It is well worth passing on to those who have those everyday questions I hear so frequently.  Special thanks to the author, Lori Bongiorno, an environmental journalist who shares green-living tips for

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   (June 1, 2010)  –  Is it healthier to eat raw veggies or to cook them? Is fresh broccoli more nutritious than frozen? Is eating iceberg lettuce a waste of time?

 You may be surprised by the answers to these seemingly simple questions. In fact, there are several misconceptions when it comes to vegetables. The one universal truth is that most of us could be eating more of them.

As summer approaches, we have more vegetable choices than at any other time of year. Here’s a guide to what’s fact and what’s fiction when it comes to eating your veggies.

 Myth: Fresh vegetables are more nutritious than frozen

Fact: Studies show that sometimes you can get more nutrients from frozen veggies, depending on variety and how old the vegetables at your supermarket are. That’s because produce starts losing nutrient quality as soon as it’s picked.

Frozen vegetables are flash-frozen right after harvest so they are preserved at their peak of freshness when they are most nutritious. Your best bet in terms of taste, nutrition, and the environment is still local in-season produce.  When that’s not an option frozen can be a better choice (from a nutrient standpoint) than spinach that takes two weeks to reach your table.    

Myth: Cooked veggies are less nutritious than raw

Fact: It depends on the vegetable. “Cooking destroys some nutrients, but it releases others,” says Marion Nestle, author of What to Eat. It destroys vitamin C and folic acid, according to Nestle, which is why it’s not a great idea to cook oranges.

On the other hand, she says, cooking releases vitamin A and the nutrients in fiber and makes them easier to digest. It’s also easier for your body to absorb more lycopene, a cancer-fighting antioxidant, in cooked tomato sauce than from raw tomatoes.

Steam or roast veggies instead of boiling, which leaches out water-soluble vitamins into the cooking water.

Myth: Iceberg lettuce doesn’t have any nutrients

Fact: Iceberg lettuce is mostly water so it’s hardly loaded with vitamins, but a large head does contain small amounts of protein, fiber, vitamins, and minerals.  

You’ll get more nutrients from other greens that have less water such as romaine or butterhead lettuce, but contrary to popular belief, iceberg lettuce does have some nutritional value.

Myth: Local vegetables are always cheaper

Fact: It’s certainly true that local produce can be good for your budget. This is especially true during the peak of harvest when farmers need to get rid of an abundant crop and there is a lot of competition.

However, there are no guarantees. Local food “is not in any way subsidized so you are paying the real cost of producing the food, and the economies of scale are not there,” says Nestle.

Some tips for finding the best deals at your local farmers’ market: Shop at the end of the day when farmers are likely to mark down their prices in order to get rid of their inventory. (Go early in the day if selection is more important than price.) Ask your farmer for a volume discount if he or she doesn’t already offer one. Take advantage of special deals on bruised or overripe veggies. Prices vary from farmer to farmer so shop around before buying.    

Myth: Potatoes make you fat

Fact: Potatoes are virtually fat-free and low in calories. These delicious and inexpensive root vegetables contain a healthy dose of fiber, which can actually make you feel satisfied for longer and help you lose weight.

It’s not the potatoes themselves that make you fat. It’s how you cook them and what you slather on your spuds that can cause you to pack on the pounds.   

Myth: Bagged salads are squeaky clean

Fact: They’re not nearly as clean as you may think. Consumer Reports tests found bacteria that are “common indicators of poor sanitation and fecal contamination” in 39 percent of the 208 packages of salad greens it tested. It didn’t find E. coli 0157:H7, listeria, or other disease-causing bacteria in its samples.

But it’s still a good idea to give greens a good rinse to remove residual soil before eating even if the bag says they’re “pre-washed” or “triple-washed.”

Myth: Farmer’s markets only have organics

Fact: Just because a vegetable (or anything for that matter) is sold at a farmers’ market does not mean that it’s organic.  It still must be certified organic by the U.S. Department of Agriculture for a guarantee that it was grown without synthetic fertilizers and pesticides.

Some farmers will say they are in the process of getting certified, they grow crops without synthetic chemicals but can’t afford the certification process, or they only use chemicals when they have no choice and don’t use them when it’s close to harvest time.  It’s your call on whether you trust that farmer.

You’ve heard about them in email forwards and late-night infomercials, but these five “miracle diets” just plain don’t work. From straight-up starvation to a steady diet of boiled cabbage, here are diets to steer clear of:

#1 The Grapefruit Diet

The claim is that eating grapefruit with protein triggers a “magical” fat burning process. We’re always wary of the word “magic” in regards to a diet, and this one is no exception. While grapefruit is loaded with vitamin C and fiber and is a great way to start your morning, there’s no evidence to support its reputation as a “fat-burner.”

#2 Juice Diets

While a liquid diet has the potential to starve your body into shedding excess pounds, a super low-calorie diet like this one kicks your metabolism into survival mode. Unsure where the next meal is coming from, your body hangs on to the nutrients it has, slowing your metabolism, and burning fewer calories overall. The minute you switch back to solid foods, there’s a good chance those pounds will “magically” reappear.

#3 The Apple Cider Vinegar Diet

We love apple cider in a vinaigrette for a salad, but the recommended 3 tablespoons of it before meals in this diet is so high in acidity, it might actually damage your stomach lining. Other than possibly making you too nauseated to eat, we couldn’t find any evidence that it aids in weight loss.

#4 The Cabbage Soup Diet

This diet claims you can lose 10 or more pounds by eating just cabbage soup, but this is largely just water weight. Those pounds will likely reappear the minute you return to eating a normal, balanced diet that includes solid food. To add insult to injury, followers of this diet reported light-headedness, weakness, and trouble concentrating. In other words, you need more than a bowlful of cabbage soup to power you through your busy life.

#5 The Maple Syrup Diet

While we think maple syrup is a miracle food when it comes to pancakes and waffles, it’s not what you would call a weight-loss miracle. That infamous cocktail of maple syrup, lemon juice, and cayenne pepper reportedly melts the pounds right off your body, but this is little more than a starvation diet. With almost no protein, this diet will likely cause you to lose metabolism-driving lean muscle, resulting in a slowed calorie-burning capacity. And that’s not a miracle any of us is interested it.

If you want to lose weight, there’s no magic potion or concoction to get you there. A healthy, balanced diet and regular exercise is the only way to shed pounds.