Summer is here, which means that berry season has arrived in Quebec, giving local merchants and fresh berry lovers reason to rejoice! Strawberries, raspberries and blueberries are packed with antioxidants known to prevent many diseases, including certain forms of cancer.
Numerous studies have shown that eating fresh fruits and vegetables help reduce the risk of developing colorectal cancer. And they are so delicious this time of year how can one resist!
Stock up for winter
Stock up on fresh berries now while the season lasts as these tiny treasures are not alway easy or budget friendly to find. Buy them in bulk and freeze them so that you can continue to enjoy the benefits of these delicious treats even during the winter months. Enjoy this healthy and refreshing smoothie recipe from the CCAC’s kitchen!
Berry Smoothie :
– 4 cups of any berries of your choice
– 1/3 cup of juice of your choice
– 1 tsp of maple syrup
– a few fresh mint leaves
Puree the berries until you get a mixture that is not too smooth or too lumpy
Add the maple syrup and mix well
Let it stand in the freezer for 2 hours
Remove from the freezer and let it defrost for about 10 minutes
Add mint leaves for decoration and enjoy!
Your daily bologna-on-white is not just bland, it’s potentially detrimental to your health. When meat is preserved by canning, curing, salting, smoking or the addition of powerful preservatives, cancer-causing compounds can be formed. Not worth the risk for a bland hot dog or slice of deli ham, is it?
It’s not just your digestive system that will benefit from a break from processed deli meats. Cutting out these preserved meats can go a long way to cutting down your daily sodium intake as well. The Canadian Heart and Stroke Foundation reminds us that excess dietary salt can increase the amount of blood in the arteries, raising blood pressure and increasing the risk of heart disease and stroke. Click here to explore the Heart and Stroke Foundation’s dietary guidelines- and see how similar keeping your heart healthy is to keeping your colon healthy!
The CCAC urges you to limit your red meat intake to just a few ounces per week, so don’t waste your weekly servings on a paltry helping of overly salty, low-quality meat. Next time you’re packing lunch for yourself or your family members, consider replacing processed meats with some of the flavourful alternatives listed after the cut.
Vitamin D may decrease your colorectal cancer risk, but you may not be getting enough- especially if you’re as sun-savvy as you should be!
Vitamin D is found in very few foods in nature, but it’s readily available in the sky! Exposure to sunlight, without sunscreen, causes your skin to synthesize the vitamin. It is essential for calcium absorption and for aiding in the regulation of cell replication, which goes awry in cancerous cells.
Healthy men and women between 19 and 50 years old are recommended to take in 5mcg (200IU) of Vitamin D per day. Those between the ages of 50 and 70 are recommended to take in 10mcg (400IU) per day. For reference, the average North American daily diet is thought to include about 100IU. For more information, we suggest the USA’s National Institute of Health’s Dietary Supplement Fact Sheet.
If you’re being careful about the sun to decrease your skin cancer risk, how do you ensure that you’re getting enough Vitamin D to decrease your colorectal cancer risk?
Though sun exposure is an efficient source of Vitamin D synthesis, there are a number of diestary options. Fatty fish are a decent source, and include catfish, salmon, and tuna, and the vitamin is also naturally found in egg yolks. Mushrooms are thought to be the only naturally-occurring vegan source of Vitamin D- and like humans, they need UV exposure in order to synthesize it. Of course, an average multivitamin contains nearly 100% of your recommended daily intake, and separate Vitamin D supplements are also widely available on the market. As always, we recommend talking to your physician or your pharmacist before introducing any supplement!
Click here to read about mushrooms and Vitamin D2 formation in a study published in the Journal of Agricultural and Food Chemistry.
Click here to read an LA Times article about mushrooms and UV exposure.
CAMBRIDGE, England—Intake of dietary fiber was inversely associated with colorectal cancer risk in a recent English study published in the Journal of the National Cancer Institute (April 20, 2010)... Intakes of absolute fiber and of fiber intake density were statistically significantly inversely associated with the risks of colorectal and colon cancers. Click here to read the original article.
Fiber consumption is often brought up when discussing dietary risk factors for colorectal cancer. While studies like the one cited above provide some evidence that suggests that it inversely affects one’s risk, other studies tell us that the link is unclear.
Regardless of its cancer prevention properties, fiber is an important part of your diet for your entire body, including the colon. The Harvard School of Public Health suggests that we all Start Roughing It and increase our intake of (soluble and insoluble) fiber to aid in bodily functions like excreting waste, lowering cholesterol and possibly lowering one’s risk of developing Type II diabetes. The Mayo Clinic recommends a regulated fiber intake to aid in weight management, since slow-moving fiber can prevent overeating by making you feel full- and it’s worth noting that much evidence points to healthy weight maintenance as an important factor in overall health and cancer prevention.
After the cut, take small steps to increase your fiber with a healthier snack choice.
Quinoa is getting quite a lot of press these days, but it’s not new on the health food scene. This grain-like crop was harvested for its tasty seeds in the Andean region of South America. The Incas believed that the crop was sacred, so you know it’s gotta be good. Many modern-day quinoa connoisseurs (quinoisseurs?) enjoy it as a healthier alternative to white rice, and find it just as versatile.
Nutritionally, quinoa packs quite the punch. Besides being high in protein (12 – 18%), it is also fan excellent source of the dietary fibre your colon needs, in addition to being high in minerals and essential amino acids not found in rice or wheat. What’s more, quinoa is gluten-free and is considered easy to digest.
Read on for a homey, healthy meatloaf recipe that uses protein-rich quinoa and cuts fat with lean turkey. The CCAC encourages you to try levitra professional healthier, colon-smart alternatives to your favourite comfort foods whenever possible!
For adults, getting 20-35 g of fibre in your daily diet is recommended. Recent research suggests that fibre from whole grains, fruits, and vegetables can decrease colorectal cancer risk (Jacobs et al 2007)
The star of today’s colon-healthy recipe is the bountiful bean. Beans (and other legumes) may seem like humble foods, but they’re versatile, inexpensive, packed with vegetable fibre and they have a low glycemic index, which means you’re blood sugar levels won’t spike too quickly after consumption. That’s good news for your heart, too! This recipe also uses lean ground turkey instead of beef, and you can add your favourite veggies for an extra dose of fibre.
Omega-3 fatty acids are a type of unsaturated fat found in cold water, deep-sea fish and some plants, nuts, and oils… Evidence suggests a decreased risk of colorectal cancer associated with consumption of Omega-3s from fish (Geelen et al 2007, Pot et al 2008). Omega-3s reduce inflammation in the body, including inflammation in the colon, which can lead to colorectal cancer. Getting more Omega-3s in the diet can also help reduce the impact of Omega-6s (another fat found in vegetable oils and baked goods). Omega-6s are important for health, but in excess can promote inflammation and lead to cancer (Pot et al 2008). Western diets are generally very high in Omega-6s. For adults, consuming at least two servings of fish (2-3 g of Omega-3s) per week is recommended. (Read more about the CCAC’s nutritional guidelines here)
And there’s your small science lesson for the day. The good news (nay, delicious news) is that fish containing high levels of colon-healthy Omega-3s are a very versatile addition to your diet. The recipe below (from allrecipes.com) is fast enough for a busy weekday night and elegant enough for a weekend meal with friends. Why not teach someone you love about the importance of cancer screening over a healthy meal?
1/4 cup maple syrup
2 tablespoons soy sauce
1 clove garlic, minced
1/4 teaspoon garlic salt
1/8 teaspoon ground black pepper
1 pound salmon
- In a small bowl, mix the maple syrup, soy sauce, garlic, garlic salt, and pepper.
- Place salmon in a shallow glass baking dish, and coat with the maple syrup mixture. Cover the dish, and marinate salmon in the refrigerator 30 minutes, turning once.
- Preheat oven to 400 degrees F (200 degrees C).
- Place the baking dish in the preheated oven, and bake salmon uncovered 20 minutes, or until easily flaked with a fork.
I think that this would make very tasty leftovers! A much healthier lunch than your standard foodcourt fare.
A study suggests that besides being rich in cancer-preventing antioxidants and vitamins, the blueberry can help protect against a range of intestinal diseases such as ulcerative colitis, a type of inflammatory bowel disease. Their findings suggest that the blueberry’s protective benefits are most effective when eaten together with probiotics, tadalis for sale, like those found in yogurt.
As if we need an excuse to eat more of these bursting-with-flavour berries!
If you need an extra little push, here are two recipes we can’t wait to try out.
SWEET BLUEBERRY SALAD
3 cups of your favourite greens, torn
1/2 cup blueberries
1/4 cup each, sunflower seeds, walnut pieces and dried cranberries
1/2 cup crumbled feta or goat cheese
For the dressing: 1/4 cup of your favourite vinegar, 1/4 cup maple syrup, 1/4 cup grapeseed oil (or to taste)
- Toss the romaine lettuce, blueberries, dried cranberries, sunflower seeds, walnut pieces, feta cheese, and goat cheese in a large bowl. Pour the vinegar, syrup, and grapeseed oil over the salad one at a time; toss until evenly coated. Season with salt and pepper, if desired.
- Beat cream cheese with mixer until creamy. Gradually beat in milk. Add dry pudding mix; mix well. Whisk in 1 cup whipped topping.
- Layer half each of wafers, berries and pudding mixture in 8 parfait glasses. Repeat layers.
- Top with remaining whipped topping
Do blueberries remind you of something?
How about Wear Blue Day on March 1 2th?
Read the full article on the blueberry’s digestive health properties at Telegraph.co.uk.
Lycopene is a red pigment found in tomatoes and other such red colored produce such as watermelon, strawberries, guava, apricots, papaya and pink grape fruit. Recently, its effects have been shown to decrease the risk of developing colorectal cancer (Tang et al 2008). It has been shown to inhibit colorectal cancer cells by suppressing an important signaling pathway that enables cancer cells to grow and survive.
The humble but lycopene-rich tomato is the star of today’s simple recipe. What a healthy, tasty addition to your cancer prevention diet! Another benefit of this scarlet soup is a much lower salt content than the canned variety.
If you’re concerned about losing the tomato’s healthful effects during the cooking process, fear not: cooked tomatoes may be better sources of bioavailable (able to be absorbed) lycopene than fresh tomato products. This is thought to be due to the breakdown of cell walls during processing and the presence of small amounts of fat (G’artner et al 1997). Now on to the recipe, courtesy of allrecipes.com!
GARDEN FRESH TOMATO SOUP
4 cups chopped fresh tomatoes
1 sliced onion
4 whole cloves
2 cups chicken broth
2 tablespoons butter
2 tablespoons all-purpose flour
1 teaspon salt
2 teaspoons sugar, or to taste
- In a stockpot, over medium heat, combine the tomatoes, onion, cloves and chicken broth. Bring to a boil, and gently boil for about 20 minutes to blend all of the flavors. Remove from heat and run the mixture through a food mill into a large bowl, or pan. Discard any stuff left over in the food mill.
- In the now empty stockpot, melt the butter over medium heat. Stir in the flour to make a roux, cooking until the roux is a medium brown. Gradually whisk in a bit of the tomato mixture, so that no lumps form, then stir in the rest. Season with sugar and salt, and adjust to taste.
- Garnish however you like! I’ll be boosting my daily calcium level with a sprinkling of shredded cheese, or adding some fibre with crushed multigrain tortilla chips.
You can read about many of the CCAC’s nutrition guidelines here.
For more information about lycopene, the American Cancer has a great, easy-to-understand info page.