Thursday Thoughts Ed. 31 - Ode to Fiber
Fiber is Fabulous. It helps you feel full.
Fiber keeps you moving! You won’t sit still.
Eat apples, greens and beans to keep your body lean.
Fiber won’t make you fat. It can’t!
Eat Fiber for your heart. Eating fiber is really smart.
(Bet you thought I was going to say something else)
Popcorn, Quinoa, Pumpkin Seeds.
Give you body what it needs!
We’ve all been told that American’s don’t eat enough fiber, not nearly. But that still leaves us asking, “What is it? And why should we?”.
Fiber is basically roughage and found mostly in vegetables, grains, beans, and fruit. Keeping us “regular” is only one of fibers great strengths. Turns out this indigestible component of our food does a whole lot more good. As if that wasn’t enough.
In case the box of Fiber One isn’t calling your name these facts might sweeten the deal. Check out these benefits of a high-fiber diet courtesy of the Mayo Clinic.
• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.
• Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
• Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
• Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
• Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and some suggest increased risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
• Entire article can be found here http://www.mayoclinic.com/health/fiber/NU00033
Now, if you want to sing your own Ode to Fiber, don’t worry it can be easy and tasty.
In the morning choose whole grain breads and cereals over empty white ones like muffins and bagels. Toss blackberries, raspberries on top of oatmeal or whole grain pancakes. Stir almonds and flax seeds into yogurt. Add fruit to everything.
One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.
At lunch and dinner go for the beans. Beans are a filling addition to soups and salad and can serve as a vegetarian main dish when paired with fresh veggies and a healthy fat like olive oil or avocado. Kindey, black, mung and garbonzo are all good picks.
Squash, lentils, sweet potato and artichokes are some of my other favorites
So, how much do I need?
The recommended daily intake for total fiber is:
Adult males, under age 50 38 grams daily
Adult males, over age 50 30 grams daily
Adult females, under age 50 25 grams daily
Adult females, over age 50 21 grams daily
Adult pregnant females 25-35 grams daily
Here’s a killer, super easy, fiber full, recipe from friend and client P.G. Thanks for sharing this awesomeness.
Kale and Apples
1 bunch of kale
1 Large firm red apple (Gala or Fuji)
1 Large red onion
oil, salt
Wash kale, remove ribs and chop leaves. Slice onion and apple into cresents. Heat a few TBSP of oil in a large skillet over medium-high heat. Saute the onions and apple until the onions are translucent. Add the kale and a pinch of salt, cover. There should be enough water on the kale to steam. Cook 4-3 minutes uncover and continue to cook until all the water is evaporated and the kale is tender.
I served this as a side dish with pork tenderloin and cherry compote, delicious.
So, fiber is the topic this week. Look for it. Fit more into your diet. And very importantly, drink more water when you do. Water and fiber are a team to flush out your system. I don’t know about you but I could sure use a little of that action right about now.
Happy New You!
Love,
Remy
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