Tina Miller, MS RD Meijer Healthy Living Advisor
Colon cancer is the second leading cause of cancer death in the U.S., but it also one of the most preventable forms of cancer. Nine out of 10 colon cancers could be prevented or successfully treated with regular colon cancer screenings.
Nearly all colon cancers begin as noncancerous polyps, which slowly develop into cancer. Screening leads to early detection and a better chance for curing colorectal cancer. You could be at high risk of colon cancer if you:
Are over 60; screening (colonoscopy) should begin at age 50—younger if there is a family history
Are of African American of eastern European descent
Eat a lot of red or processed meats
Have colorectal polyps
Have inflammatory bowel disease (such as Crohn’s disease or ulcerative colitis)
Have a family history of colon cancer
Have a personal history of breast cancer
Many cases of colorectal cancer have no signs or symptoms. Lower abdominal pain, blood in stool, change in bowel habits (diarrhea or constipation), narrow stools, or weight loos with no know reason may be a sign of colon cancer.
Lifestyle Factors that Impact Cancer Risk:
What you eat may play a role in your risk of colon cancer. Colon cancer may be linked to a high-fat, low-fiber diet and to a high intake of red meat.
Overweight and Obesity may increase risk.
Smoking cigarettes and drinking alcohol are risk factors for colorectal cancer.
Sedentary lifestyle may also increase risk for polyps and colorectal cancer; regular moderate physical activity is recommended most days of the week.
A healthy diet can help reduce cancer risk:
Consume lean red meat in moderation as part of a varied and balanced diet – in fact, eat meatless at least a few times each week; try “Meatless Monday’s”.
Limit consumption of processed meats (i.e. eat only on special occasions)
Eat 5 cups of colorful vegetables and fruit daily. These foods are rich in antioxidants and nutrients that are thought to reduce colorectal cancer risk (folate, magnesium and fiber)
Consume low fat dairy products. Calcium and vitamin D from dairy may work together to reduce colorectal cancer risk. Some studies suggest that supplements of these nutrients reduce risk, but the results are still unclear.
Probiotics (from cultured dairy, fiber, or in supplement form) and adequate fluid intake help to maintain a healthy colon along with bowel regularity.
Vegetarian Stuffed Bell Peppers
Serves 4
3/4 cup vegetable broth
1/3 cup quinoa, rinsed and drained, or long-grain rice
1/3 cup chopped carrot
1/3 cup coarsely chopped celery
2 tsp. vegetarian Worcestershire sauce or soy sauce
1/2 tsp. McCormick dried oregano leaves
1/4 tsp. McCormick onion salt or garlic salt
2 large red, yellow or green bell peppers, halved lengthwise
1 cup Morningstar Farms® Meal Starters Grillers® Recipe Crumbles™
1 cup chopped fresh Earthbound Farm® kale or shopped fresh spinach
1/2 cup seeded and chopped tomato
1/4 cup (1 oz.) Meijer 2% milk shredded Monterey Jack cheese or mozzarella cheese (optional)
Directions:
In medium nonstick saucepan combine broth, quinoa, carrot, celery, Worcestershire sauce, oregano and onion salt. Bring to boiling. Reduce heat. Simmer, covered, about 15 minutes or until quinoa is tender.
Meanwhile, remove seeds and membranes from peppers. Precook peppers in boiling water for 3 minutes. Invert onto paper towels to drain. (Alternately, place in a microwave safe dish and cook on high 3-5 minutes).
Stir MORNINGSTAR FARMS MEAL STARTERS GRILLERS RECIPE CRUMBLES, kale (if desired) and tomato into quinoa mixture. Cook, covered, about 5 minutes over medium heat or until heated through, stirring occasionally.
Place peppers, cut side up, in 8 x 8 x 2-inch baking dish. Spoon quinoa mixture into peppers. Bake at 375° F for 10 to 15 minutes or until heated through. Sprinkle with the remaining 1/4 cup cheese (if desired). Let stand about 2 minutes
Recipe Source: MorningStar Farms
Nutrition Information (per serving): Calories: 120, Total Fat: 2g, Carbohydrate: 19g, Fiber: 4g, Protein: 7g.
Portobello Burgers
Ingredients:
8 Pieces jarred Roasted Red Sweet Pepper
1 tsp. McCormick Dried Italian Seasoning, crushed
3/4 Cup Fresh Basil Leaves
2 tbsp. Meijer Light Mayonnaise
1 tbsp. Meijer Olive Oil
4 Portobello Mushrooms
4 slices Provolone Cheese
4 Whole Wheat Hamburger Buns (or whole wheat pitas, halved)
Directions:
Scrape gills from mushroom caps, if desired. Drizzle mushrooms with oil. Sprinkle with salt, pepper and crushed Italian seasoning.
Heat gas grill to medium heat (may also use oven broiler). Cook mushrooms for 6 to 8 minutes, turning once halfway through cooking. Top each mushroom with a slice of cheese. Place buns, split sides down, on grill rack. Grill 2 minutes more until cheese is melted, mushrooms are tender, and rolls are toasted.
Spread mayonnaise on rolls and top with sweet pepper pieces and basil leaves.
Nutrition Information (per serving): Calories 285, Fat 9g, Carbohydrates 28g, Fiber 3g, Protein 21g.
Savory Mushroom Rice Bowl
Serves 4
1 Tbsp. Meijer extra virgin olive oil
3/4 Cup sliced red onion
4 cups (about 12 oz.) sliced mini bella mushrooms
1/2 cup Meijer Naturals vegetable stock
6 cups (1 – 5 oz. container) Earth Bound Farm Organics mixed baby kale
1/4 cup dried cranberries
2 tsp. chopped fresh thyme (or 3/4 tsp. McCormick dried thyme)
4 cups cooked Meijer instant brown rice or Brown rice and quinoa blend
McCormick Sea salt and ground pepper to taste
1/4 cup toasted pine nuts
Directions:
Lightly toast pine nuts in a small skillet (3-4 minutes) on stove top over medium heat (watch closely to avoid burning).
Heat oil in a large nonstick skillet over medium-high heat about 1 minute. Add onion and mushrooms, season with salt and pepper, and sauté 3-4 minutes.
Add broth and kale; cook and stir about 3 minutes, until kale wilts.
Stir in cranberries and thyme. Lightly season again with salt and pepper. Cook 2-3 minutes, until cranberries begin to plump.
Divide warm rice evenly into four bowls and top with mushroom mixture. Garnish with toasted pine nuts.
Nutrition Information (per serving): 380 calories, 11g fat, 1g saturated fat, 0mg cholesterol, 212mg sodium, 62g carbohydrate, 7g fiber, 12g protein.