Is your lunch meat as risky as a cigarette?

March marks the start of Colorectal Cancer Awareness Month—a cause that hits close to home for me. My father passed away from colon cancer more than thirty years ago. Fifteen years later, my mother was diagnosed with the same disease. While she is a survivor and is now 91 years old, she had half of her colon removed and continues to struggle with digestive issues.

When we were young, my mother had no idea that feeding her children "chip chopped ham" for lunch was serving them a carcinogen. It sounds extreme, but today we know eating processed meat carries risks similar to smoking cigarettes or drinking alcohol. She would never have done that intentionally, but it makes one think: how many of us have fed our children hot dogs, hamburgers, or turkey deli sandwiches? I know I have. According to recent polling, half of Americans are unaware that eating processed meat significantly increases the risk of developing colon cancer.

Research now shows colon cancer is the leading cause of cancer death in people under 50. I encourage you to check out the article in today’s newsletter for more information. You’ll also learn that those following a plant-based diet have a 22% lower risk of developing colorectal cancers compared to those eating an omnivorous diet.

Filling your plate with fruits, vegetables, whole grains, and legumes is a proactive step toward nourishing your body with cancer-fighting phytochemicals. To help you get started, I’ve included the “The Power Plate” brochure in today’s newsletter—a guide to help you visualize foods that are protective and nourishing.

As a Licensed Food for Life Instructor, I’ve learned that fiber is my friend. While the average American eats only 10 to 15 grams of fiber per day, the Physicians Committee for Responsible Medicine (PCRM) recommends 40 grams or more. If high-fiber foods are new to your diet, I recommend starting slowly—a tip we share often in our Food for Life classes.

To get you started this month, we’re highlighting a quick and easy white bean recipe using common pantry staples. Try it out and let me know what you think (or what creative variations you made!).

Remember: keep cooking (mostly plants), composting your food waste, and choosing compassion in your thoughts, words, and actions.

Much love and gratitude,

Jane