A recipe for health!

The Cancer Resource Center is pleased to present this article to promote colorectal cancer awareness and prevention. This article will concentrate on prevention strategies focused on something we all enjoy - food! To discuss screening recommendations and options for colorectal cancer, please contact your health care provider. If you are seeking a health care provider, contact the Ukiah Valley Rural Health Center at 707-463-8000 or the Mendocino Community Health Clinic. For more information regarding colorectal cancer or any other cancer, please contact the Cancer Resource Center of Mendocino County by clicking on this link, or at 937-3833.


A nutritious diet is recommended beginning in childhood. It is not too late at any age, however, to make dietary changes as a way of reducing risk factors associated with colorectal cancer. The nutritional guidelines outlined in this article are reccommended prevention strategies in lowering your risk factors.

Using the following guidelines as your prevention strategy will not only reduce your risk for cancer, but also improve your general health

1. Eat a healthy diet emphasizing plant foods
- 5-9 servings of fruits and vegetables per day
- Limit meat, avoid processed meats, cured meats
- 3 servings of whole grains
-25- 40 grams fiber daily

2. Achieve and maintain a healthy weight.

3. Engage in at least 30 minutes of exercise 5 times per week

4. Get regular colon cancer screenings Studies show a reduced colon cancer risk from eating whole fruits, vegetables, grains, legumes, and nuts. Health promoting components in these whol foods and good food sources include:
- Phytonutrients- organic plants which can help protect the cells of the colon from damage.
- Fiber- indigestible part of fruits, vegetables, whole grain, legumes, nuts and seeds. Fiber helps move waste through the colon, and some types may help detoxify potential cancer causing substances.
- Cruciferous vegetables- contain anti- cancer properties thought to reduce colon cancer risk. Highest content is in broccoli, cauliflower, kale, cabbage, brussel sprouts, and radishes.
- Colon Protective Foods: Citrus fruits, berries, cantaloupe, papaya, pineapple, tomato, raw pepper, carrots, winter squash, yams, spinach, chard, whole grains, almonds, walnuts, peanuts, sunflower seeds, turmeric, ginger, curry.

Studies using supplements have not shown the same preventative benefits as eating whole foods for reducing colon cancer risk. There are probably other unknown benefits in whole foods still to be discovered.

Enjoy the following recipe!
Quinoa Salad with Corn and Black Beans

Ingredients
1 1/2 dry quinoa
1/3 cup finely diced red onion
1 can low sodium black beans
1 cup fresh or frozen sweet corn kernels, thawed
1 cup grape tomatoes

Vinaigrette

2 TBS olive oil
3 TBS lime juice
2 TBS water
1 fresh garlic clove
1 TBS cumin
1 tsp oregano
1 tsp chili powder
1 tsp sea salt
fresh pepper to taste

Directions
1. Cook quinoa according to package
2. While quinoa is cooking, prepare vinaigrette by combining ingredients and whisking in small bowl
3. In a large bowl combine cooked quinoa and remaining ingredients
4. Pour vinaigrette over qunioa mixture and combine

Serve and enjoy!