Fiber Rich foods
Fiber is a carbohydrate that is not digestible. Our enzymes are unable to break them down so, it is not absorbed into the bloodstream. Fiber is not used for energy. It is simply excreted from our bodies.
Good news about fiber is that it may lower CRP – a marker of heart disease. Fiber also plays a role in cholesterol health. Psyllium Husk, for example, has been proven to be effective to lower cholesterol. Barley and Oats are beneficial to cholesterol health as well. Mayo Clinic says that fiber is an essential part of a healthy diet, and also say that some studies show that dietary fiber reduces colorectal cancer.
Fiber can help your body get rid of dietary fat. The body is unable to break down fiber. On its way through the digestive system, it carries fats with it and eliminates it. However, if you have too much fat and not enough fiber this will not be the case.
The amount of fiber you need depends on the amount of calories you take in on a daily basis. A general rule is 14 grams of fiber to every 1000 calories. So, in a normal 2,000 calorie per day, the diet should include 28 grams of fiber per day.
Soluble and insoluble fiber are found in many foods. Insoluble is usually found in the skin, husk or peel and soluble is found in the interior part of the food. White rice for example is mostly soluble and brown rice is insoluble on the outside and soluble on the inside. Pectin is soluble fiber. Soluble fiber helps manage glucose levels by slowing the absorption of carbs, so sugar is released gradually into the bloodstream. Carrots, legumes, cabbage, citrus fruits, and green beans are additional good sources of fiber. Some soluble fibers have been shown to reduce the risk of atherosclerosis and heart disease.
Insoluble fiber (cellulose) primary role is to speed transit time of food, Insoluble fiber helps prevent constipation, diverticulitis and hemorrhoids and help decrease the risk of colon cancer. To ensure you get an adequate amount of fiber, eat plenty of whole foods such as an apple instead of apple juice or brown rice instead of white rice.
It is beneficial to include fiber in your daily diet. Fiber helps regulate constipation and diarrhea. It helps the digestive system run smoothly. It also helps us feel full and keeps our blood sugar levels even. There are many fiber choices you can add to your diet. Here are just a few:
Almonds – 3 grams of fiber per ounce (about 24 nuts). Almonds are also an excellent source of healthy fats, vitamin e, magnesium, maganase, and calcium – yes, I said calcium. Most people seem to think you have to eat dairy products to get your calcium.
Barley – one cup of cooked barley provides 25% of the dietary referenced intake (DRI) for fiber, and trace minerals. Studies indicate that barley’s high soluble fiber content may substantially lower cholesterol levels.
Lentils – come in red, yellow and black and increases about 63% of the DRI for fiber per cup. Also includes 17 grams of protein, and is a great source of iron, B vitamins and folate.
Pears – one pear packs in about 5 grams of fiber. This is the same as a bowl of bran flakes. It is also a great source of vitamin C, copper, and vitamin K.
Bean and Barley Chili
http://www.eatingwell.com/recipes/print/index.php?r=2470
Squash, Chickpea and Red Lentil Stew
http://www.eatingwell.com/recipes/print/index.php?r=1021
You can add chicken or ground turkey to these recipes if you’d like.
Saturday, February 28, 2009
Friday, February 20, 2009
More ideas to get the good stuff in
I am constantly being asked, “5-9 servings of fruits and veggies! How am I going to get that all in a day”.
Here are some more ideas…
More Veggies
Add spinach, tomato, onions and bell pepper to an egg-white omelet for two servings
½ cup oatmeal, ½ cup berries, a little agave nectar for 1 serving
Make a veggie sandwich – whole grain bread, tomato, cucumber, lettuce, onion and a smear of hummus (many flavors to choose from) for 3 servings
Add ½ cup each of sautéed diced carrots, peas, diced red bell pepper to 1 cup of cooked brown rice for 3 servings.
More Fruit
Delicious blended fruit and veggie drink – 8oz. as in my previous blog entry for 4 servings
Spinach salad with ¼ cup of strawberries and ½ cup sliced apples for 1 servings fruit and 3 servings of veggies – add some pecans and a little feta cheese for protein
Grilled chicken topped with ½ cup each mango, avocado – make a salsa – add jalapeno, ¼ cup red bell pepper and ¼ cup green onion and squeeze some lime juice for 3 servings
Sautee 1 apple (cut up), ½ cup blueberries and some cinnamon and a little butter or ghee – sprinkle with chopped pecans and walnuts for a delicious dessert for 2 servings
Here are some more ideas…
More Veggies
Add spinach, tomato, onions and bell pepper to an egg-white omelet for two servings
½ cup oatmeal, ½ cup berries, a little agave nectar for 1 serving
Make a veggie sandwich – whole grain bread, tomato, cucumber, lettuce, onion and a smear of hummus (many flavors to choose from) for 3 servings
Add ½ cup each of sautéed diced carrots, peas, diced red bell pepper to 1 cup of cooked brown rice for 3 servings.
More Fruit
Delicious blended fruit and veggie drink – 8oz. as in my previous blog entry for 4 servings
Spinach salad with ¼ cup of strawberries and ½ cup sliced apples for 1 servings fruit and 3 servings of veggies – add some pecans and a little feta cheese for protein
Grilled chicken topped with ½ cup each mango, avocado – make a salsa – add jalapeno, ¼ cup red bell pepper and ¼ cup green onion and squeeze some lime juice for 3 servings
Sautee 1 apple (cut up), ½ cup blueberries and some cinnamon and a little butter or ghee – sprinkle with chopped pecans and walnuts for a delicious dessert for 2 servings
Sunday, February 8, 2009
Healthful Snack Ideas
Most people snack on foods that have little nutritional value. Snack time is a perfect time to get more healthful plant based foods in your diet. Most people snack on chips, pretzels, protein bars, candy, cookies, cakes - like the Hostess 100 calorie poison crap that's out there. Here are some tips to help you make wiser snack choices.
Instead of this: chemically bleached white pretzels
Try this: whole wheat pretzels dipped in hummus
Instead of this: bag of chips
Try this: baked whole grain pita chips with hummus (yea, I'm a huge hummus fan).
Instead of this: snickers bar
Try this: sliced banana with peanut butter and honey
Instead of this: cookies
Try this: pecans and dried cherries with a few dark chocolate chips
Instead of this: power bar - these can have many calories and are not ideal if you are going to just sit in your office all day.
Try this: chopped apple pieces with walnuts and raisins
Get the idea? These are great ideas for your kids as well. It's up to you how you train them to eat. If you have junk in your house, they'll want junk. I have natural cookies in my house, but my kids know they're allowed to eat them in moderation. After dinner is usually when they have a couple of cookies - not half the bag. When my kids come home from school, they are not allowed to eat cookies and chips or Poptarts for snack. They eat fruit, nuts, veggie sticks etc. Thanks to my mom that follows my rules explicidly. Really, it can be done. If you're not home when your kids come home from school, have it ready for them in single portion zip top bags. Tell them the rules - certain foods are for healthful snack, and certain foods are for dessert. Desserts are best eaten after a nutritious meal so that there is less sugar spike in the bloodstream and you'll eat less after a meal. If you eat dessert as a snack when your hungry, you are more likely to eat more than you should. If they don't follow the rules, then stop buying the desserts. It's that simple.
Instead of this: chemically bleached white pretzels
Try this: whole wheat pretzels dipped in hummus
Instead of this: bag of chips
Try this: baked whole grain pita chips with hummus (yea, I'm a huge hummus fan).
Instead of this: snickers bar
Try this: sliced banana with peanut butter and honey
Instead of this: cookies
Try this: pecans and dried cherries with a few dark chocolate chips
Instead of this: power bar - these can have many calories and are not ideal if you are going to just sit in your office all day.
Try this: chopped apple pieces with walnuts and raisins
Get the idea? These are great ideas for your kids as well. It's up to you how you train them to eat. If you have junk in your house, they'll want junk. I have natural cookies in my house, but my kids know they're allowed to eat them in moderation. After dinner is usually when they have a couple of cookies - not half the bag. When my kids come home from school, they are not allowed to eat cookies and chips or Poptarts for snack. They eat fruit, nuts, veggie sticks etc. Thanks to my mom that follows my rules explicidly. Really, it can be done. If you're not home when your kids come home from school, have it ready for them in single portion zip top bags. Tell them the rules - certain foods are for healthful snack, and certain foods are for dessert. Desserts are best eaten after a nutritious meal so that there is less sugar spike in the bloodstream and you'll eat less after a meal. If you eat dessert as a snack when your hungry, you are more likely to eat more than you should. If they don't follow the rules, then stop buying the desserts. It's that simple.
Friday, February 6, 2009
5-9 Fruits and Veggies - How to get them in
5 to 9 - How to get your fruits and veggies in and eat primarily a plant based diet. My theory is, if you fill up with lots of animal protein, then you won’t have a lot of room for fruits and veggies. For optimum health benefits – your plate should consist of ¾ plant based foods and ¼ animal based foods.
Eating high amounts of animal protein does not boost your immune system as does plant based meals and people that have high animal protein diets have more disease. On a high animal protein diet, you will not get the amount of phytochemicals needed for the various psysiological systems in your body. Also, you run the risk of keytosis –overburden kidneys and your digestive system will be overworked. You won’t have sufficient antioxidants, and you’ll put yourself at higher risk of cardiovascular disease. If that’s not enough, people who primarily eat a plant based diet live longer than people on high animal protein diets. For more information on why high animal based diets are not ideal, check my resources at the end of this blog entry.
Here are some ideas to help get more fruits and veggies and whole grains in our day.
DAY 1
Breakfast
Starting off with a fresh fruit/veggie blended drink can be a great way to get additional fruit and veggies into our day.
Sample fruit and veggie drink:
Cut the following into large pieces:
Add 1 apple with skin, 2 carrots with skin (wash thoroughly), 1 peeled orange, 3 oz of cabbage – top off veggies and fruit with orange juice. Start off slow and increase speed in blender - Blend for at least 1 minute until smooth. You’ll get best results with VitaMix, but I think a really good blender will do the trick.
These drinks will make more than 8 oz so share with your family or save in an airtight container for the next day.
This drink is filling.
½ - 1 serving of old fashioned oatmeal – with some blueberries and a small handful of walnuts. You can add a little agave nectar or pure maple syrup.
Snack
Veggie sticks – carrot sticks dipped in hummus.
Lunch (preparing our own lunches whenever possible helps us to have more control over what we eat)
Lean organic turkey sandwich with no nitrates (half or whole) with lettuce, tomato, onion slices, cucumber – whatever veggies you like - on organic whole grain bread
Snack
Dried cherries and pecans– small handful
Dinner
Brown rice and black beans, with sautéed zucchini, corn, carrots, onion and bell pepper and garlic with southwest seasoning – add 3 oz of lean animal protein per person if you’d like, and/or a green salad with tomato and avocado. It is best to eat dinner at least 3 hours before bed-time. This will help with better sleep and weigh management.
Snack (evening snack is always optional)
Brown rice cake with any nut butter
Day 2
Breakfast
Blended fruit/veggie drink
Sample Drink 2:
½ cup of blueberries, 1 banana, 1 apple, cover with orange juice
1 serving of low sugar, whole grain cereal with soy milk, rice milk, or almond milk or fat free organic cow’s milk – add some dried cherries and sliced almonds.
(There is a lot of controversy regarding the casein in cow’s milk and health – so consume moderately)
Snack
Dried cranberries and cashews – small handful
Lunch
Left over brown rice and beans and sautéed veggies on a whole-wheat tortilla with lettuce, tomato, onion, and some fresh salsa (can be store bought – be sure to read ingredients) – avocado would be good too.
Snack
1 small banana with peanut butter or other nut butter
Dinner
Whole grain spaghetti, homemade or organic store bought marinara sauce, sautéed veggies (zucchini and yellow squash, onions, bell pepper, garlic clove – season lightly with sea salt and pepper to taste) add 3 oz of lean animal protein per person if you’d like. You can make extra for a delicious, warm lunch tomorrow.
Snack
Handful of almonds
Day 3
Breakfast
Fruit/Veggie Blend
Sample Drink 3:
½ cup cantaloupe, ½ cup pineapple, ½ banana, 1/8 inch lemon slice with peel, ½ cup cranberry juice, 1 tbs. honey or Agave nectar
1 large slice of whole grain toast with nut butter and honey – add slices of banana on top for a real treat.
Snack
Brown rice cake with almond butter – sprinkle with sunflower seeds
Lunch
Leftover, whole-grain pasta, tomato sauce and sautéed veggies. Note: there is a lot of controversy using plastic to microwave food regarding estrogen related cancers and the toxic chemicals released. Microwave in a glass container is a safer alternative.
Snack
1 piece of fruit
Dinner
Brown rice with veggie stir-fry (choose veggies you like) with chicken or lean beef, fresh garlic and ginger, and green onions. Top with Asian store bought sauces – read labels – or make your own – see last blog recipe.
Snack
½ bowl of low sugar, whole grain cereal with milk
NOTE: I would alter this diet only slightly for those trying to loose weight or have health issues such as diabetes.
References
Blaylock, Russell, L. (2006). Health and Nutrition Secrets That Can Save Your Life. Albuquerque: Health Press.
Campbell, T. C., Campbell, Thomas, M. (2004). The China Study. Dallas: Glenn Yeffeth
Eating high amounts of animal protein does not boost your immune system as does plant based meals and people that have high animal protein diets have more disease. On a high animal protein diet, you will not get the amount of phytochemicals needed for the various psysiological systems in your body. Also, you run the risk of keytosis –overburden kidneys and your digestive system will be overworked. You won’t have sufficient antioxidants, and you’ll put yourself at higher risk of cardiovascular disease. If that’s not enough, people who primarily eat a plant based diet live longer than people on high animal protein diets. For more information on why high animal based diets are not ideal, check my resources at the end of this blog entry.
Here are some ideas to help get more fruits and veggies and whole grains in our day.
DAY 1
Breakfast
Starting off with a fresh fruit/veggie blended drink can be a great way to get additional fruit and veggies into our day.
Sample fruit and veggie drink:
Cut the following into large pieces:
Add 1 apple with skin, 2 carrots with skin (wash thoroughly), 1 peeled orange, 3 oz of cabbage – top off veggies and fruit with orange juice. Start off slow and increase speed in blender - Blend for at least 1 minute until smooth. You’ll get best results with VitaMix, but I think a really good blender will do the trick.
These drinks will make more than 8 oz so share with your family or save in an airtight container for the next day.
This drink is filling.
½ - 1 serving of old fashioned oatmeal – with some blueberries and a small handful of walnuts. You can add a little agave nectar or pure maple syrup.
Snack
Veggie sticks – carrot sticks dipped in hummus.
Lunch (preparing our own lunches whenever possible helps us to have more control over what we eat)
Lean organic turkey sandwich with no nitrates (half or whole) with lettuce, tomato, onion slices, cucumber – whatever veggies you like - on organic whole grain bread
Snack
Dried cherries and pecans– small handful
Dinner
Brown rice and black beans, with sautéed zucchini, corn, carrots, onion and bell pepper and garlic with southwest seasoning – add 3 oz of lean animal protein per person if you’d like, and/or a green salad with tomato and avocado. It is best to eat dinner at least 3 hours before bed-time. This will help with better sleep and weigh management.
Snack (evening snack is always optional)
Brown rice cake with any nut butter
Day 2
Breakfast
Blended fruit/veggie drink
Sample Drink 2:
½ cup of blueberries, 1 banana, 1 apple, cover with orange juice
1 serving of low sugar, whole grain cereal with soy milk, rice milk, or almond milk or fat free organic cow’s milk – add some dried cherries and sliced almonds.
(There is a lot of controversy regarding the casein in cow’s milk and health – so consume moderately)
Snack
Dried cranberries and cashews – small handful
Lunch
Left over brown rice and beans and sautéed veggies on a whole-wheat tortilla with lettuce, tomato, onion, and some fresh salsa (can be store bought – be sure to read ingredients) – avocado would be good too.
Snack
1 small banana with peanut butter or other nut butter
Dinner
Whole grain spaghetti, homemade or organic store bought marinara sauce, sautéed veggies (zucchini and yellow squash, onions, bell pepper, garlic clove – season lightly with sea salt and pepper to taste) add 3 oz of lean animal protein per person if you’d like. You can make extra for a delicious, warm lunch tomorrow.
Snack
Handful of almonds
Day 3
Breakfast
Fruit/Veggie Blend
Sample Drink 3:
½ cup cantaloupe, ½ cup pineapple, ½ banana, 1/8 inch lemon slice with peel, ½ cup cranberry juice, 1 tbs. honey or Agave nectar
1 large slice of whole grain toast with nut butter and honey – add slices of banana on top for a real treat.
Snack
Brown rice cake with almond butter – sprinkle with sunflower seeds
Lunch
Leftover, whole-grain pasta, tomato sauce and sautéed veggies. Note: there is a lot of controversy using plastic to microwave food regarding estrogen related cancers and the toxic chemicals released. Microwave in a glass container is a safer alternative.
Snack
1 piece of fruit
Dinner
Brown rice with veggie stir-fry (choose veggies you like) with chicken or lean beef, fresh garlic and ginger, and green onions. Top with Asian store bought sauces – read labels – or make your own – see last blog recipe.
Snack
½ bowl of low sugar, whole grain cereal with milk
NOTE: I would alter this diet only slightly for those trying to loose weight or have health issues such as diabetes.
References
Blaylock, Russell, L. (2006). Health and Nutrition Secrets That Can Save Your Life. Albuquerque: Health Press.
Campbell, T. C., Campbell, Thomas, M. (2004). The China Study. Dallas: Glenn Yeffeth
Thursday, February 5, 2009
Eating Well on a budget
Eating well on a budget:
Here are some ideas how to eat healthful without going broke:
Don’t make pricy animal based proteins the main part of your meal. You can have 3 oz of salmon or chicken instead of 6 oz. You can add additional plant based proteins such as green beans, peas or lentils. Add brown rice with these for a more complete protein source. Adding beans to your daily diet will enable you to have excellent source of protein at a great price. Plan ahead and buy dry beans to save extra $$$. Make a big batch and freeze in meal size portions. You can use them in soups and chiles to stretch the meat and still have an excellent source of protein. Or, make full-on vegetarian chile or soups like minestrone or southwest corn chowder – both made with white beans - very hearty and very nutritious cheap eats.
When choosing meats; choose lean, affordable cuts that will stretch your dollar. Cheaper cuts are great when they’re cooked in stews (chuck) or stir-fries (skirt steak) – trim off all visible fat. Lean ground turkey and whole chickens are also cost effective. Other great inexpensive sources of protein include organic yogurt, free range eggs, nuts and seeds.
Buy produce in season to keep costs down. Plan you meals around what’s in season. Buy locally whenever possible to get the freshest produce. My friend Sheila says to buy foods in bulk when in season such as fresh tomatoes. She blanches them to remove the skin then she freezes them in portions to later use in marinara sauce, soups, stews etc.
For additional savings, select bags of organic apples, onions etc. to save $$$ per pound.
Have you checked out the bulk isle? I shop at Natural Grocers and get the best prices on bulk beans, brown rice, whole wheat pastry flower, seeds, nuts, dried fruit etc. Also, they sell organic spices in bulk which are very affordable.
Processed foods like canned soups and frozen meals add up quickly. Pre-made snacks aren’t so cost effective either; besides, you don’t know what poisons are lurking in those pre-made treats. Beware of nutrition bars, as they may have concentrated sweeteners and little fiber. Ideas for great snacks include apple or banana w/ peanut butter, cashew butter or almond butter, trail mix with dried fruit or cheerio mix – make your own to avoid hydrogenated fats and preservatives, and hummus with carrots or whole grain pita.
Be creative with your leftovers. Use your leftover veggies in stir-fries or chiles. Make tacos with leftover chicken. Also, use leftover cold chicken and beans in green leafy salads. My family loves leftover night. By Thursday night we have plenty to choose from. They get to choose a little of this and a little of that. Use your leftovers within a week’s time.
Check out “Sunflower Markets” for inexpensive quality foods. Also, Natural Grocers and Whole Foods have terrific sales. You’d be surprised.
Ev’s Easy Asian Stir Fry:
1 tbsp grated ginger
1 tbsp minced garlic
¼ cup chopped green onion (include white parts)
Sautee above ingredients in a little canola oil for about 30 seconds on med to high heat – be sure not to burn the garlic or it will be bitter
Add leftover chicken or beef (cubed or sliced) – heat through for about 1 minute
Add leftover veggies: green beans, carrots, broccoli, onions, bell peppers etc. – heat through for about another minute
Add the following (pre mix in a cup before you start cooking)
2 tbsp low sodium soy sauce
1 tea toasted sesame oil
½ cup chicken or beef broth
1 tbsp cooking rice wine or cooking sherry or rice vinegar
1 tbsp corn starch
Mix all ingredients well then add to stir-fry – toss till thickened – serve immediately
Here are some ideas how to eat healthful without going broke:
Don’t make pricy animal based proteins the main part of your meal. You can have 3 oz of salmon or chicken instead of 6 oz. You can add additional plant based proteins such as green beans, peas or lentils. Add brown rice with these for a more complete protein source. Adding beans to your daily diet will enable you to have excellent source of protein at a great price. Plan ahead and buy dry beans to save extra $$$. Make a big batch and freeze in meal size portions. You can use them in soups and chiles to stretch the meat and still have an excellent source of protein. Or, make full-on vegetarian chile or soups like minestrone or southwest corn chowder – both made with white beans - very hearty and very nutritious cheap eats.
When choosing meats; choose lean, affordable cuts that will stretch your dollar. Cheaper cuts are great when they’re cooked in stews (chuck) or stir-fries (skirt steak) – trim off all visible fat. Lean ground turkey and whole chickens are also cost effective. Other great inexpensive sources of protein include organic yogurt, free range eggs, nuts and seeds.
Buy produce in season to keep costs down. Plan you meals around what’s in season. Buy locally whenever possible to get the freshest produce. My friend Sheila says to buy foods in bulk when in season such as fresh tomatoes. She blanches them to remove the skin then she freezes them in portions to later use in marinara sauce, soups, stews etc.
For additional savings, select bags of organic apples, onions etc. to save $$$ per pound.
Have you checked out the bulk isle? I shop at Natural Grocers and get the best prices on bulk beans, brown rice, whole wheat pastry flower, seeds, nuts, dried fruit etc. Also, they sell organic spices in bulk which are very affordable.
Processed foods like canned soups and frozen meals add up quickly. Pre-made snacks aren’t so cost effective either; besides, you don’t know what poisons are lurking in those pre-made treats. Beware of nutrition bars, as they may have concentrated sweeteners and little fiber. Ideas for great snacks include apple or banana w/ peanut butter, cashew butter or almond butter, trail mix with dried fruit or cheerio mix – make your own to avoid hydrogenated fats and preservatives, and hummus with carrots or whole grain pita.
Be creative with your leftovers. Use your leftover veggies in stir-fries or chiles. Make tacos with leftover chicken. Also, use leftover cold chicken and beans in green leafy salads. My family loves leftover night. By Thursday night we have plenty to choose from. They get to choose a little of this and a little of that. Use your leftovers within a week’s time.
Check out “Sunflower Markets” for inexpensive quality foods. Also, Natural Grocers and Whole Foods have terrific sales. You’d be surprised.
Ev’s Easy Asian Stir Fry:
1 tbsp grated ginger
1 tbsp minced garlic
¼ cup chopped green onion (include white parts)
Sautee above ingredients in a little canola oil for about 30 seconds on med to high heat – be sure not to burn the garlic or it will be bitter
Add leftover chicken or beef (cubed or sliced) – heat through for about 1 minute
Add leftover veggies: green beans, carrots, broccoli, onions, bell peppers etc. – heat through for about another minute
Add the following (pre mix in a cup before you start cooking)
2 tbsp low sodium soy sauce
1 tea toasted sesame oil
½ cup chicken or beef broth
1 tbsp cooking rice wine or cooking sherry or rice vinegar
1 tbsp corn starch
Mix all ingredients well then add to stir-fry – toss till thickened – serve immediately
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