Its that time of year again. Colon Cancer Awareness month. As a dietitian practicing in a GI group I feel that it is extremely important to have good gut health. Our guts play a major role in our bodies, they are our first line of defence for immunity and our colons house all the bacteria needed to ensure proper health.
Diet has been shown to play a major role in colon health with the American Cancer society stating that 4% of cancers in men and 7% of cancers in women can be attributed to obesity. As always I am a big proponent of moderation is key! One item I always see missing in clients that walk into our practice is fiber. Fiber is not only one of the major factors that can help prevent obesity and aid in weight loss it is also a great tool to aid in colon health.
Fiber is found in fruits vegetables and grains. Men and women need about 38 and 25g respectively. Fiber not only keeps us full and satisfied, fiber also normalizes bowel movement and promotes overall bowel health. So amp up your fiber intake to ensure proper colon health.
Turkey and Kale chili
Some think of chili as not so healthy of a dish, but chili can be a dish that is packed with fiber and low in fat depending on how you make it. Add some extra beans and vegetables for a fiber packed punch. Swap out beef for lean turkey or chicken to cut down on saturated fat. To learn more colon health recipes join us this Wednesday in our fishkill office at 400 Westage to hear more about nutrition and colon health there will be a cooking demonstration as well.
1 can kidney beans
2 cans black beans (both drained and rinsed)
3 pounds ground turkey
2 vidalia onions
1 green pepper
2 red peppers
4 yellow peppers
4 cloves garlic
1 can crushed tomatoes
1 can whole tomatoes
2 T oil
1 T chili powder
1 T cumin
pepper and salt to taste
Saute onions, peppers and turkey meat in the bottom of pot. Cook until veggies are translucent, add seasonings and tomatoes. Cook on medium heat for 45 minutes to an hour.