Even though there is a whole month dedicated to Breast Cancer Awareness, it’s important to remind women about other diseases we’re at risk for and how living a healthy lifestyle can prevent them. Colon cancer may not have a sexy awareness campaign like “Save the Ta-Tas” but raising awareness for colon cancer in women is just as important.

Colon cancer is the third most common cancer diagnosed for women, and it is a highly preventable disease. When colon cancer is discovered in its early stages, it is easily treatable, and thanks to advances in screening technology, there are now more than one million survivors of colon cancer in the U.S. Women should start getting regular colonoscopies at age 50, 45 for African Americans. There are also some healthy lifestyle changes that women should consider making during Women’s Health Month such as eating right and exercising regularly. Both of these changes can significantly reduce one’s risk for colon cancer.

National Women’s Health Week is May 12-18, and WomensHealth.gov encourages women to use this week to follow their five steps to improve their physical and mental health:

1. Visit a health care professional to receive regular checkups and preventative screenings (such as a colonoscopy).
2. Get active.
3. Eat healthy.
4. Pay attention to mental health by getting enough sleep and managing stress.
5. Avoid unhealthy behaviors such as smoking, texting and driving, and not wearing a seatbelt or a helmet.

Related Posts:

In Honor of My Mother

Don’t Neglect Your Colon during Women’s Health Month

The health benefits of yogurt are quite extensive. Yogurt has active cultures in it that will allow good bacteria to access your body and fight many different possible ailments that could affect your gastrointestinal health: colon cancer, diarrhea, constipation, lactose intolerance, etc. Yogurt is also full of calcium and gives you a good source of dairy that has been shown to lower high blood pressure in some situations.

With summer quickly approaching, there will be countless opportunities to entertain and show off yogurt’s versatility. Yogurt is the best item to always have in your fridge for your go to summer ingredient. Tzatziki is a deliciously light yogurt based Greek appetizer. It is incredibly versatile and can be used for a dip, a sauce or even eaten on its own. It is great with a vegetable crudité; pita chips, along side hummus or even served on top of grilled meat.

Tzatziki

Ingredients

2 Cups Yogurt (Greek or Labna)

2 Lemons –Juiced and Zested

2 Tablespoons Fresh Dill -chopped

2 Tablespoons Italian Parsley –chopped

3 Cloves Garlic –minced

1 Medium Cucumber – seeds removed, skin on

2 Tablespoons White Balsamic Vinegar

1 Tablespoon Kosher Salt

½ Tablespoon Freshly Ground Black Pepper

Method

Split cucumber in half, remove seeds with spoon, and leave skin on. Then using a cheese grater, carefully grate cucumber. (You can do this right over the bowl.)

Chop dill, parsley and garlic. Add to yogurt along with lemon juice/zest and vinegar.

Season with salt and pepper

Chill. (Allow to chill for as long as possible to allow flavors to marry)

I know what you are thinking, desserts are not the first things that come to mind when you are trying to live a healthy life, but by utilizing certain ingredients, you can still have an awesome dessert without the guilt.

When trying to make a healthy dessert, your best options are always seasonal fruit. Strawberries are in season and are delicious options to use for a healthy dessert. When making a crust for a tart or a pie, olive oil can be used. Olive oil will allow you to use less butter and also give your crust with an awesome texture and an incredible taste. Also, using nuts in your crust will give your tart unbelievable flavor and still get the great nutritional benefits of the nut too. Last but not least, whipped cream can be made with equal parts cream and Greek yogurt to cut down on the calories.

Almond & Olive Oil Tart with Greek Yogurt Crème and Strawberries for Mom

Almond & Olive Oil Crust

9-Inch Tart Pan with removable bottom

2 Tablespoons Almonds, toasted

¾ + 2 Tablespoons All Purpose Flour

¼ Confectioners Sugar

½ Stick of Butter, cold and cubed

Pinch of Kosher Salt

1 Egg Yolk

3 ½ Tablespoons Olive Oil

Filling

2 Cups Greek Yogurt (I used Low Fat Vanilla)

¼ Cups Cream

1 Teaspoon Vanilla Extract

1 Lemon- zest

Mint- for decoration

Crust

Add toasted almonds to food processor along with sugar, flour and salt. Blend until very fine mixture results. Add yolk, cubed cold butter and oil until a soft ball forms in processor.

Take dough out and make into a disk. Cover with plastic wrap and allow to rest in fridge for 30 minutes. Roll out onto greases tart

*Note on dough- Because of the olive oil in this recipe, the dough was a little brittle when rolling out, so don’t be afraid to patch your tart shell up with the bits of scrap dough. (That what I did, and it turned out great!)

Blind bake crust in oven for about 12 minutes at 350. Edges should be golden brown and center of tart firm. (You may have to remove the parchment/beans from crust at the end of blind baking to ensure the center is properly cooked.)

Filling

After crust has cooled, make Greek Yogurt Crème by adding two cups of Greek Yogurt to ½ cup of cream. Whip these ingredients together and add vanilla extract and zest of your lemon. Fill center of tart with the crème.

Decorate your tart with the strawberries. I used whole strawberries, with the tops removed, to make a large cross in the middle and then used sliced strawberries to scallop the rest of the tart. I garnished with mint, but you could use basil if you prefer.

Carefully remove tart from tart pan and chill at least an hour before serving so crème can set up.

My friend’s mom had been sick for a while. She went to doctors and tried to get to the bottom of it but didn’t seem to get a definitive answer. Finally, her doctors diagnosed her with colon cancer. Her diagnosis shocked everyone because her cancer did not present in the “normal” ways. But that is what is so important about this story; colon cancer is not always normal. The most common symptoms of colon cancer are blood in the stool, a change in your bowel habits, abdominal discomfort, unexplained weight loss and weakness/fatigue. My husband had weakness and blood in the stool. That’s it. But look at the symptoms again. Fatigue? Heck, between second jobs, kids and everything else, who isn’t tired now days? Abdominal discomfort? You can chalk that up to bad Thai food. Unexplained weight loss? I don’t know about you, but I am never upset about losing a few pounds See, all of those symptoms could be explained away by any other ailment.

And if you are like me, I am constantly amazed that my own name never makes it on my own to-do list. Moms are quite sacrificial. If one of my lil’ pumpkins have the sniffles, then it’s off to the doctor immediately. But if I have walking pneumonia and a touch of malaria, I will still go to work, make a PTA meeting and then maybe look at my calendar to schedule a quick visit. That is unacceptable when you have any of the aforementioned symptoms. The longer you wait the more your cancer can grow and spread.

Unfortunately, by the time my friend’s mom was diagnosed, it was too late. She passed away. But her cancer wasn’t in vain. Her daughters are vigilant about their colorectal health. They’ve learned from her illness. But that doesn’t take the place of having your mom around especially on Mother’s Day. So here is my advice to mom’s: take your health seriously. Don’t put off your feeling that something is not right. Talk to your doctor and get to the bottom of anything that you think is out of whack. Get a second opinion. And get screened. You don’t want your children to have to suffer the heartache of a Mother’s Day without you – their mom.

Many of the same fruits and vegetables that were available in April are also still around in May with the addition of the following:

• Apricots
• Blueberries
• Broccoli
• Brussels sprouts
• Cauliflower
• Collard greens
• Kale
• Onions
• Mango
• Mushrooms
• Nectarines
• Peaches
• Scallions

In May enjoy the abundance of seasonal produce, which means fresh fruits and vegetables at low prices and at their nutritional peak. That means good eats for your health and your wallet. Furthermore, a diet rich in fruits and vegetables from the full spectrum of the rainbow and whole grains but low in saturated fat translates into a healthy, happy colon.

Click on the monthly meal plan below for recipes that use these and other seasonal produce. Your colon will thank you!

May Meal Plan

For more information on meal planning, read my post “What is Meal Planning?”

For these and other colon-healthy recipes, follow my “Colon-Healthy Recipes” board on Pinterest. 

Related links:

“Spring Clean Your Diet!: A Colon-Healthy Meal Plan for April”

“A Colon-Healthy Meal Plan for March”

His doctors told him that his colon cancer, which was diagnosed in 2012, has metastasized and spread to his other organs. They also told him that he only has months to live.

“I had all my stuff ready to go for the adventure of my life, but instead I got a different kind of adventure,” Simon said. “I’ve had the greatest life in the world. So, when it comes to talking about disappointments, they’re very high-end disappointments, and there’s not many of them, but this [missing the trip] would be the biggest one.”

Simon, who is 57 years old and a regular on the Howard Stern Show, announced his news on “Leiberman: Live at 5” in March and told listeners that he received the diagnosis five months earlier, and the doctors estimated that he has three to six months to live (Source: Examiner.com).

“The diagnosis was–I was feeling bad for a couple years, and I was diagnosing myself from television talk shows, so I was taking antidepressants and I was trying to get my testosterone levels up,” he said. “But then it turned out my primary cancer was colon cancer that had spread to my liver, kidneys, abdominal connective tissues and my lymph system and maybe my brain. They’re not sure about that.”

Simon chose to undergo chemotherapy despite their estimation.

“I don’t believe in miracles,” Simon added. “And I don’t believe in 3-6 months [to live]. I think it’s an adventure and we shall see what happens” (Source: Mother Nature Network).

Related Articles:

National Cancer Control Month

Share a Colon Cancer Story and Honor Someone You Love

IBS is a common disorder that affects the large intestine, causing symptoms that include constipation, diarrhea, cramping, gas, abdominal pain, and bloating. While the exact cause of IBS is unknown, for most people, its symptoms can be managed by proper diet, exercise, medicine and stress management.

How does diet affect IBS?

For many IBS sufferers, eating triggers symptoms. By making adjustments to your diet, you can better manage these painful symptoms. For example, if constipation is a problem, then drinking more water and incorporating more fiber into your diet may help alleviate that symptom. Or if diarrhea is the culprit, then limiting or avoiding certain “problem foods” may help.

When it comes to IBS, though, you must think long-term and gradual. Making dietary changes like incorporating more fiber and avoiding “problem foods” will not alleviate symptoms if only done temporarily. You must be consistent and persistent if you want to experience relief. 

It’s also important to gradually add more fiber to your diet over the course of several weeks rather than all at once. A rapid increase can make gas and bloating much worse. Instead, steadily add more fiber slowly into your diet and pay attention to how your body responds. Foods high in fiber include whole grains, beans, fruits, and vegetables. You should aim for 20 grams of fiber a day.

What kinds of foods should you avoid if you suspect you might have IBS?

Foods do not cause IBS. However, eating certain foods may trigger flare-ups. If you have IBS, keeping a food journal of everything you ingest–both food and drink–can help you pinpoint “problem foods” that may exacerbate IBS symptoms. 

Some known “problem foods” include the following:

• Cruciferous vegetables (e.g. broccoli, cabbage, cauliflower)
• Spicy foods
• High-fat foods 
• Chocolate
• Dairy
• Coffee
• Alcohol
• Anything with caffeine, carbonation, or artificial sweeteners. 

To improve IBS symptoms, you should avoid these foods.

What foods should you eat to help alleviate symptoms of IBS?

IBS affects each person differently: some people experience constipation while others have diarrhea.The foods you choose to eat will depend on your unique situation. For example, while eating high-fiber foods may help alleviate constipation, they also cause gas. If that’s a problem for you, then you may want to lay off the beans and opt for a gentler fiber supplement.

Still, it’s important to eat a well-balanced diet with a variety of colorful foods. Some recommended foods for IBS sufferers include the following:

• Lactose-free or reduced-lactose dairy products
• Lean meats, fish, and poultry
• Salad vegetables
• Berries and citrus fruits
• Potatoes, rice, oats, and corn
• Plant-based oils (Source: WebMD).

Diet is just one way IBS sufferers can take a proactive role in improving their symptoms. The key is figuring out the “problem foods” and eliminating or finding healthier substitutes for them in your diet. With your diet under control, now you can identify other ways to treat your IBS symptoms including regular exercise, relaxation techniques, probiotics, and, if necessary, antispasmodic drugs. 

(Source: Mayo Clinic)

Earth Day, the day that we all stop and celebrate the environment, is today, and I know you are scratching your head thinking what does this have to do with colon cancer? But the answer is simple. When you care about the environment, you spend time outdoors. When you spend time outdoors, your chances of developing colon cancer go down.

Still not following me? Well, stay with me for a moment. To help lower your risk for colon cancer you need to have a healthy digestive system. That means that you need to eat plenty of high fiber vegetables, drink plenty of water and move your body. What does any of that have to do with the environment? Well, without a clean and healthy environment, none of the above is possible.

Let’s start with eating high fiber vegetables. I may not be an environmentalist, but I know that if the earth is contaminated you can’t eat cleanly. And by cleanly, I mean unprocessed. You want to eat as many high fiber unprocessed foods as possible.

Next up is drinking plenty of water. Once again, I didn’t major in biology, but you can’t drink water if it isn’t clean, right? Recycle your plastic bottles and keep them from going to landfills. Use a refillable water bottle. That means that you are protecting your water source and drinking more water. That’s a win-win.

Finally, it is spring. The yuckiness of winter is finally over. You have to move your body to keep your digestive system working its best. Now, I am not saying you have to step outside tomorrow and become a triathlete, but you can go for a walk. Just lace up your tennis shoes and head out your front door. Studies show that walking for 30 minutes a day does a world of good. So talk a walk around your neighborhood or local park. Celebrate the earth while decreasing your chances of developing colon cancer.

History of Detoxification

Colon cleansing is a technique that has picked up popularity since the turn of the century, even though it has roots that go back to ancient times. Ancient Egyptians thought feces was impure and could taint the body if it lingered for too long, so they regularly cleaned their colons. This idea caught on in the early 1900s as “autointoxication,” and doctors proposed that dangerous toxins would be reabsorbed into the body if fecal matter was left unchecked to accumulate on the walls of the colon (Source: American Cancer Society). This way of thinking still fuels contemporary proponents of colonic cleansing.

Disproven Claims

Those who push colon detoxing claim that it has significant benefits to overall health covering a wide range of illnesses such as: general aches and pains, obesity, constipation, low sex drive, cancer, skin problems and even bad breath. The problem with these claims is that there are never any citations or evidence to back them up. Most scientific studies that have been done on colon cleansing have shown it to have little or no effects on overall health and that the colon naturally gets rid of toxins. Only the nutrients are absorbed from digested food, and most of this absorption happens in the small intestine, meaning that cleaning the colon (large intestine) would do nothing to stop these “toxins” from entering the blood (Source: Journal of Clinical Gastroenterology). What’s even worse is that frequent, extreme or poorly administered detoxifications can have a negative impact on the body, causing  conditions like abdominal pain, vomiting, renal failure, rectal perforations (tears) and even death (Source: American Cancer Society, Journal of Family Practice). In short, the notion that colon detoxification is some kind of miracle treatment should be heavily disregarded.

Limited Usefulness of Colon Detoxification

The fact that colon detoxification cannot cure every disease known to man does not, however, mean that the practice should be abandoned. One very good benefit of  colon cleansing is that it does in fact clean out the colon in a pleasant manner, which is more than can be said for some other methods for cleaning the walls of the colon. This function is especially important when it comes to preparing for a colonoscopy. Some gastroenterologists have recognized colon hydrotherapy as an option for prepping for a colonoscopy and have done studies comparing it to traditional prep (Source: Danbury Hospital, Carla Roter RPN). The results of these studies seem to show that colon hydrotherapy does an effective job of clearing the walls of the colon about 98 percent of the time, making it easy for doctors to see polyps that may be lining the walls of the colon (Source: Dotolo Research Corp). Also, many  patients prefer colon hydrotherapy over traditional prep; in one study only 2 percent of patients were dissatisfied with hydrotherapy as opposed to approximately 50 percent who had traditional preps (Source: Internal Medicine News).

So as you can see, you don’t need colon cleansing to get rid of “toxins” in your body, but you may want to ask your gastroenterologist about hydrotherapy as a more relaxing way to prepare for your colonoscopy.

Suggestions for your Personalized Smoothie

• Greens- Spinach, Kale, Mixed Greens, Arugula, Watercress, avoid Iceberg
• Fruits- Berries, Apples, Oranges, Mango, Pineapple, Bananas, you can use fresh or frozen
• Liquid- Milk, Coconut Milk, Almond Milk, Soy Milk, low sugar Fruit Juice, Water/Ice
• Proteins- Almonds, Peanuts, Cashews, Seeds, Peanut Butter, Almond Butter, Powders

Here is the recipe for the green smoothie I just enjoyed.

Colon Healthy Green Smoothie

Ingredients

1 whole Banana (I had mine frozen for a cold smoothie)

2 cups Spinach

1 Granny Smith Apple (Sliced, unpeeled)

3 Tablespoons Almonds (Sliced or Whole)

Juice of half a Lemon

4 Strawberries

1 cup Nonfat Milk (You can use Soy, Almond, Coconut, etc)

Method

1. Add all ingredients to blender.
2. Pour milk over contents and close lid
3. Start blender on a slow speed and gradually increase speed
4. Once everything is blended, allow mixture to blend continuously for about a minute to ensure smooth texture
5. Pour, and enjoy!

*This recipe made enough for three smoothies, and you can hold in your fridge for three days.

**All of these ingredients are entirely interchangeable to your tastes and dietary needs.