Fiber Up!

According to research, approximately 50% of colorectal cancers can be prevented with simple lifestyle changes.  One of these changes can be adding fiber to your diet.  But, how do you get more fiber?

Simple.

There are several easy and quick ways to get more fiber in your diet.  Focus your weekly menu on whole plant goods, such as vegetables, fruits, whole grains, beans, and nuts.  These all provide fiber and are good for you too!

So, where do you begin?

• Add beans or tofu to soups, stews or stir-fries.
• Eat whole grain bread and pasta.
• Try unprocessed, cooked grains like bulgur, whole wheat couscous, quinoa, and whole-grain polenta.
• Add nuts, seeds, or flax seed to your morning cereal or smoothie.

But, Beans?!

Dr. Fuhrman, the #1 New York Times bestselling author of Eat to Live and  board certified family physician specializing in lifestyle and nutritional medicine, recommends eating at least 1 cup of beans daily.  There are several varieties to choose from.  You can thrown them on your salad, put them in soups and stews, or even blend them into dips for raw veggies.  Check out Dr. Fuhrman's article - Beans: The Ideal Carbohydrate for more information and helpful tips on adding beans to your diet.

Need help coming up with a way to get more beans?  Try the Five Bean Chili below!

Five Bean Chili

Prep time

10 mins

Cook time

4 hours

Total time

4 hours 10 mins

Author: Julia - www.momontherunx2.net

Recipe type: Main

Serves: 8

Ingredients

• 1 pound lean, ground turkey OR 1/2 pound tofu, diced
• 1 Tbs minced, jarred garlic
• 2 cups chopped onion
• 1 can light red kidney beans, drained and rinsed
• 1 can dark red kidney beans, drained and rinsed
• 1 can Northern beans, drained and rinsed
• 1 can butter beans, drained and rinsed
• 2 cans diced tomatoes with chilies, undrained
• 3-4 Tablespoons chili powder
• Black pepper, to taste
• 2-3 dashes hot sauce, optional

Instructions

1. Brown turkey and onions in skillet until turkey is no longer pink. (If using tofu, just saute onions and garlic and add to crock pot.)
2. Add garlic and continue cooking 2-3 minutes.
3. Drain turkey and onion mixture and add to crock pot.
4. Add remaining ingredients and stir to combine.
5. Cook on low for 7-8 hours or high for 4 hours.

Note:  When choosing canned products, choose low-sodium/no-added-salt varieties and BPA-free cans.

What are you waiting for?  Go add beans to your grocery list!

For more information about colon cancer, make sure you visit the Susan Cohan Colon Cancer Foundation website.

Source: http://www.chicagotribune.com/health/sns-201312030000--tms--premhnstr--k-e20131204-20131204,0,99413.story