Vegetables are high in vitamins, minerals and fiber, which our bodies need to grow and fend off heart disease and strokes. They are also loaded with cancer-fighting antioxidants that are especially important in protection against colorectal cancer. Eating our vegetables helps lower caloric intake, decreases bone loss, and reduces the risk of kidney stones.

While we all know that eating vegetables is good for our health, how many of us actually get the USDA recommended 2-3 cups per day? And how can we add more vegetables to our diet today?

Here are some fun tips for how you and your kids can participate in “Eat Your Vegetables Day”:

1. Visit the local farmer’s market, and let your children pick out their own vegetables.
2. Make a do-it-yourself salad bar. Everyone can create his or her own salad!
3. Go vegetarian just for the day. Instead of meat, substitute beans and, of course, veggies.
4. Try some new veggies you’ve never tasted before or cook up some of your favorites in a different way like braising, sautéing, or roasting.
5. Make vegetables the main course instead of simply a side. For example, have a main dish salad or grill veggie kabobs. Let the veggies be the star of the show for once!
6. Challenge yourself to literally “taste the rainbow!” Your children will love creating a visual rainbow from the veggies you have on hand.
7. Keep washed vegetables in the refrigerator for snacks. My kids love dipping baby carrots, broccoli florets, and cucumber and pepper slices into this delicious homemade Ranch dressing.
8. Try a new veggie recipe like the ones listed below. You can even eat your vegetables at breakfast time!

Breakfast

On the Go Egg & Vegetable Breakfast Sandwich

Greek Omelet

Summer Vegetable Frittata

Lunch

Grilled Vegetable Gazpacho

Grilled Farmers’ Market Sandwiches

Pinto, Black & Red Bean Salad with Grilled Corn & Avocado

Summer Grilled Vegetable Pizzas

Napa Cabbage Spring Rolls

Dinner

Eggplant Involtini

Portobello Burgers

Fresh Vegetable Quesadillas with Corn Relish

Ratatouille

Easy Italian Summer Salad

Let’s celebrate “Eat Your Vegetables Day” on June 17, and every day, by adding more veggies to our diet. What a great way to lose weight, reduce your risk of colon cancer, and work toward better colon health!

How do YOU get more vegetables into your diet each day?

More than 6 percent of men in the U.S. will develop colon cancer. However, certain factors can affect men’s risk such as age, diet, obesity, diabetes, family history, personal history of polyps and inflammatory bowel disease. Colon cancer is most treatable when diagnosed in the early stages, so colon screenings are essential the age of 50. If you are African American or have one or more of one of the risk factors just listed, you should talk to your doctor about an early screening. A simple colonoscopy can test for the presence of cancerous polyps and if polyps are discovered, the polyps can be removed immediately (Source: men.webmd.com).

Sceening, early detection and prompt treatment pays off. Today, there 13.6 million cancer survivors (one million of those survivors are colon cancer survivors) in the U.S., and the number is growing (Source: cancer.org)!  June 2, 2013 is National Cancer Survivors Day, a day that we all come together to celebrate all who have survived cancer. Learn more about National Cancer Survivors Day by visiting www.ncsd.org.

If you have never heard of Men’s Health Week, make a decision to get involved this year.  Attend a workshop or a health fair, listen to a speaker on a health-related topic, or schedule a colon screening. Call your local hospital or health care facility to learn more about the activities that are going on in your community and make a step toward good health!

Are you are survivor or have a loved one that is a survivor? Share your story! StopColonCancerNow.com will donate $5 to the V Foundation for every story shared.

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Women’s Health Month

You don’t even have to tell him how healthy this meal is because it is so flavorful! Using ingredients like fresh salmon and hearty couscous flavored with deliciously cool coconut milk will have your Dad super satisfied, and maybe even a little impressed.

Salmon is loaded with omega-3 fatty acids, fiber, selenium, anti-oxidants and vitamin D. All of these things contribute to a healthy colon and an incredible life. Couscous is also a healthier option to consider, instead of starchy butter ridden potatoes. Coconut Milk also can benefit the colon because its high levels of nutrients. It is also very flavorful, so a little goes a long way. Served with an arugula salad for an extra punch of fiber will not only ensure an extremely flavorful meal, but also a happy colon.

Grilled Sockeye Salmon with Coconut Milk Couscous

Couscous

2 ½ Cups Couscous

2 Cups Coconut Milk

½ Cup Orange Juice

1 Onion – Diced

2 Garlic Cloves Minced

½ Teaspoon Chili Flakes

1 Cinnamon Stick

2 Tablespoons Cumin

1 Tablespoon Coriander

1 Lime Zested

Salt/Pepper

Salmon

1 lb. Sockeye Wild Salmon – portioned

Olive Oil

Salt/Pepper

Lime/Lemon Zest

Sprinkle of Cumin/Coriander

Salad

Arugula

Almonds

Lemon Juice

Olive Oil

Method

Sweat onion in pan with spices until clear. Add juice and coconut milk, allow to steep on low. Add everything to couscous, stir and cover. Allow couscous to absorb all moisture, and fluff with fork when ready. May be served hot or cold.

Dry off Salmon, portion and season with s/p, zest, coriander and cumin. Ensure kin is dry and oiled too.

Add to grill on medium heat for about 7-8 minutes. You will see albumen lightly coming from sides (fat from salmon). Ensure skin is crisp and delicious.

Toss arugula with a little bit of olive oil, and lemon juice. Add almonds.

Enjoy!

I used the word “attacked” because I feel like cancer is attacking those closest to me. Every few days friends are inboxing me for information and prayers. My spirit is heavy. My spirit is tired. My spirit is worn.

So National Cancer Survivors Day came and went with barely a glance from the Taylor Family. But today, I am going to shake it off and celebrate a CANCER FREE LIFE! A year ago, Chris was preparing for surgery to remove the cancerous part of his colon. But today that is gone! A year ago, we were starting our chemotherapy journey. But today, we are finished with chemo and improving our health daily.

It is time to shake off the weariness and celebrate. Celebrate how awesome life is right now. We owe it to ourselves, and we owe it to those that are still battling cancer. We have to wave the flag or light the way for folks that are still going through it. We have to show them that there is life on the other side of cancer.

So while June 2 was National Cancer Survivors Day, every day is Survivor Day in my book. And the Taylor Family is going to celebrate daily.

My girls and I planted seeds in our garden today. My hope is that by getting them involved in the planting, they will actually want to eat the vegetables we grow. But the benefits of growing our own food extend between nutrition: gardening is good for the environment, the wallet, and the body (think sweat).

Whether you grow your own vegetables or buy them at the grocery store, you will find that a surplus of warmer-weather crops are beginning to trickle in, including the following:

• Cucumbers
• Corn
• Eggplant
• Tomatoes
• Peppers
• Okra
• Summer Squash
• Zucchini
• Blackberries
• Blueberries
• Strawberries
• Melons
• Peaches
• Plums

Notice the full spectrum of colors of the rainbow: from red (tomatoes and strawberries) and orange (peppers and peaches) to yellow (squash and corn), green (cucumbers, okra and peppers), blue (blueberries), and purple (eggplant, blackberries and plums). When you eat the rainbow, you take in antioxidants that reduce your risk of developing colon cancer. Also, by eating five or more servings of a variety of fruits and vegetables a day you help lower your colon cancer risk.

Take advantage of the seasonal produce and try out some new recipes on the June meal plan that will tantalize your taste buds. If your kids won’t eat their veggies, let them help you in the garden or encourage them to choose a few new fruits and vegetables to try the next time you go to the farmer’s market or the grocery store. There’s not a better time of the year for eating foods for good colon health.

So, fire up the grill, pick (or pick up) some garden-fresh fruits and veggies, and venture outside for some exercise. Enjoy the summer time weather and bountiful produce with friends and family.

Click on the June meal plan below for recipes featuring these and other seasonal produce.

June Menu Plan

For more information about menu planning, check out this post “What is Meal Planning?”.

For these and other colon-healthy recipes, follow me on Pinterest.

Get Outside!

Exercise is one proven way to prevent colon cancer. Regular exercise gets the gastrointestinal system moving, allowing the colon to work at its optimal level.

Warmer temperatures mean plenty of opportunities for outdoor recreation including camping, hiking, swimming, and fishing. Take advantage of the sunshine and get moving. Go for picnics with the family. Start your own backyard garden. Take a 30-minute walk with the kids. Just get outside and take off!

Eat Garden-Fresh Produce!

If you have the time and space, you can plant your own garden. The outdoor exercise will not only produce sweat and muscle, but also fresh fruits and vegetables for your kitchen table. Bushels of green beans, corn, bell peppers, squash, and tomatoes are loaded with fiber and antioxidants, which can help prevent colon cancer. Plus, even picky kids are more likely to eat their veggies if they help grow them, so get them out in the dirt with you. Even if you aren’t a gardener, there are plenty of farmer’s markets around to satisfy your need for fresh, delicious fruits and veggies.

Eating for good colon health is certainly easiest in the summer when produce is at its peak. It’s also the perfect time of year to introduce new healthy foods to your kids who may not be so eager to eat their veggies. The best way I’ve found is by pureeing vegetables like zucchini, carrots, peppers, and squash and adding them to spaghetti sauce. You can also create a bar for salads, pizza, or baked potatoes and let your kids build their own with fresh vegetables; giving children options and some control over what they eat will encourage them to branch out and try new foods. Another option is to make vegetable soup! Add alphabet noodles for fun.

Re-evaluate Resolutions!

Do you remember all those goals you set back in January? If you’ve fallen off the wagon, now is the time to get back on! Want to get in shape? Commit today to that exercise plan and get back in the gym or pursue another outdoor activity. Want to lose weight? Create a menu plan of summer produce and lean meats, and throw some on the grill. You won’t want all the high-fat processed junk foods with all the seasonal options at your fingertips. There’s still time to realize your goals, so take action today!

Summer is fast approaching. Get outside and enjoy the warm weather. Start a garden or visit your local farmer’s market for the latest seasonal produce, and find new recipes to encourage your kids to eat their veggies. Revisit those New Year’s resolutions and re-commit to fulfilling them for good colon health.

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

Typically after part of the colon is removed during surgery, patients are required to stay at the hospital for at least a week to make sure that the bowel starts working properly so patients can eat normally again. Some studies have hinted at a connection between chewing gum speeding up this recovery time. Researchers found that chewing gum helps prepare the stomach to receive food again.

However, there is conflicting data. A recent study, consisting of 157 patients who had either open or less-invasive colon surgery, were randomly assigned to chew gum four times a day after surgery or not to chew gum. The researchers looked to see how quickly the patients regained bowel function, measuring when they started producing gas. The patients who didn’t chew gum said it took an average of 51 hours for their intestines to start functioning again, compared to the 43 hours it took the other patients who chewed gum to regain functionality.

With a margin that small, the researchers didn’t have enough evidence to say implicitly that gum chewing helped (Source: Reuters). But, even though this habit drives me crazy, it might be worth it to just pop a piece!

So chew on you gum smackers and poppers! We’ll try not to let it bug us.

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.

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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.