Tagged with 'fiber'

Baobab is a hot, new superfood, but in its native Africa, the tree has been feeding and healing people for centuries.

Simply put, excess blood sugar is seriously damaging to health. Here are foods and nutrients to balance it.

New research links fiber and weight.

This smoothie bowl is inspired by the age-old combination of chocolate hazelnut. There's something decadent about the flavor of roasted hazelnuts that only gets better with rich chocolate and real cocoa. 

Hazelnuts are also very special in terms of nutrition and health. They have a unique fat composition (primarily oleic acid), an ounce provides 2.7 grams of dietary fiber, and they're particularly high in two minerals: manganese and copper. Copper is needed for iron absorption and manganese is necessary for bone formation. 

Serves 2 rich and creamy smoothie bowls

Ingredients:

2 servings of chocolate protein powder, any brand will do

1 tablespoon raw cacao powder

½ cup toasted hazelnuts (toasting tips here)

1½ bananas

1½ cup unsweetened almond milk or water

¼ teaspoon sea salt

Toppings:

• sliced bananas
• crushed hazelnuts
• coconut
• cacao nibs
• hemp seeds

Blend until smooth, pour the smoothie mixture into two bowls and top with whichever garnishes your heart desires.

Enjoy!

Recipe courtesy of With Food and Love.

Let’s face it, constipation happens. We don’t like to talk about it, but if you’ve ever been constipated it is certainly uncomfortable and your mission becomes to fix it…stat!

The Difference between Soluble and Insoluble Fiber

Fiber comes in two types, soluble and insoluble. Soluble fiber dissolves in water and helps regulate cholesterol and blood sugar. Soluble fiber is commonly found in beans and fruits.

Insoluble fiber doesn’t dissolve in water. It acts as a scrubber in your digestive tract. Insoluble fiber is found in vegetables and whole grains.

How Much and What?

A diet rich in both types of fiber is crucial. According to the Academy of Nutrition and Dietetics, men under 50 need 38 grams of fiber each day and women need 25 grams. Adults over 50 require less fiber (30 grams for guys and 21 grams for ladies) due to decreased food consumption. To understand what that amount looks like, check out the sample meal below, which contains 37 grams of fiber. The key is eating a couple fiber-containing foods at every meal, particularly vegetables, fruit, nuts, legumes, beans and whole grains. As you can see, meats, dairy, and eggs do not have protein. This is why eating a variety of foods and adding many different colored foods is an important and beneficial rule of thumb.

A Real Life Example of Enough Daily Fiber

Water To Keep Things Moving

While focusing on fiber, don’t forget water, and lots of it! If you’re eating plenty of high-fiber foods but not getting enough fluid to help flush it through your system, you can make matters worse. Drink at least 8 to 10 glasses of decaffeinated fluids every day to assist in keeping your stools soft. Have a water bottle available wherever you are. A large water bottle that holds a lot of water may be more convenient because you don’t have to keep refilling it. My husband recently received this Klean Kanteen as a gift and now drinks about 2-3 bottles per day at work--all because it’s more convenient.

Sneaky Tips to Boost Your Fiber Intake

• Add flaxseeds to oats, smoothies, and yogurt. Flaxseeds assist with constipation as these have the action of lubricating the bowel. Two tablespoons will boost your daily fiber by 3.8 grams.

• Chia seeds have a whopping 5.5 grams of fiber per tablespoon.

• Coffee is an old-fashioned remedy that helps millions to avoid constipation. In fact, it is one of the main reasons people choose coffee in the morning. Coffee irritates the intestines a little and can stimulate bile flow from the liver. Avoid the fashionable cappuccinos and lattes. They are too strong, contain less water, which is bad, and they contain more caffeine, which is also worse and more irritating. If you use coffee, limit it to one cup of regular coffee daily.

• Another remedy you may consider is 1 teaspoon of apple cider vinegar mixed with 3 oz of water and juice from a lemon wedge (1 tsp of lemon juice). Do this before meals to help stimulate digestion. Also do upon rising in the morning to stimulate a bowel movement.

• Consider a potent Probiotic—something like ProBiota 12. Balancing and supporting beneficial bacteria in the digestive tract is critical for many functions: immune, digestive, neurological, dermatological and others. Take 2 capsules about 5-10 minutes after dinner.

• Consider a fiber supplement to add bulk to your stool, such as this one.

• Avoid refined carbohydrate foods, such as white sugar, white bread, white rice, white pasta, sugary cold cereal, and other poor quality, low-fiber, and highly processed foods.

• Stick to whole grain foods, such as 100% whole wheat bread, quinoa, oats, brown rice, wild rice, amaranth, and millet. To check out more whole grains, visit the Whole Grains Council website.

• Eat the fruit rather than drinking the juice. The peel and pulp are where the majority of the fiber is located. Whole fruit is more filling than juice, so don't cheat yourself.

• While spinach isn’t as high in fiber as other veggies, it can easily be sliced and snuck into many dishes without adding much taste or hassle. I add organic baby spinach to so many things, such as soup stock, eggs, smoothies, protein shakes, and pasta sauce.

• Everyone always thinks of vegetables, fruits, and whole grains when they think of high-fiber foods, but nuts are very impactful. As you can see from the example above, only ¼ cup provides 4 grams of fiber. Find a trail mix you like and include it regularly as a snack.

One final tip, don't forget exercise. Exercise most days of the week. It increases muscle activity and the speed which food travels through your intestines.

Bottom Line: If you're constipated, get really serious about boosting the fiber in your diet. Pack in the salads and fruit at a couple meals, beans, and whole grains--all in one day. Drink a lot of water, and if you do this everyday, you'll be regular in no time.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Visiting my grandparent’s house brings me such fond memories. One of those memories, of all things, is eating the delicious dried fruit grandma made! She filled hundreds of ziplock bags with dried plums, pears, peaches, and apples, all picked from the orchards around her house. She also dried bananas and it was all a treat I looked forward to every visit.

Believe it or not, my grandma constructed her own dehydrator 30+ years ago! She built a wood box with shelves; added screens and an electric fan to the back of the box. I still remember that box always sitting on a table on her back patio as the fan slowly dried out the fruit. Wouldn’t she be astonished by the fancy dehydrators of today?! They work so much faster and have all the bells and whistles necessary to create a perfect piece of dried food.

What are some benefits of dehydrating fruits and vegetables?

Preservation and Storage

Drying is one of the oldest methods of preserving food. It removes enough moisture to prevent decay and spoilage. Using a dehydrator is a great way to enjoy eating produce when it’s technically out of season, and is great alternative to canning or freezing foods.

Convenience

Dried fruit or vegetables is convenient to pack for anyone “on-the-go” because it doesn’t need to be refrigerated, it’s not messy or sticky, it’s compact and doesn’t take up a lot of space, it doesn’t weigh much, and it provides quick energy.

When backpacking or camping, brighten your meal by adding dehydrated vegetables.

Quick Energy

Speaking of quick energy, dried fruit is very calorically dense. Because the fruit loses water during the drying process, the nutrient, calorie, and sugar content become more concentrated.  Some would say this is a negative, but I think that depends on who you ask. If you’re out hiking, biking, skiing, or even sight-seeing, a high calorie dried fruit snack is a great way to refuel.

Nutritional Value

Nutritiously, the heat from dehydrating does tend to destroy some vitamins in the food, but fortunately dried fruit retains all of its fiber and iron. Fiber is associated with lowering risk of certain cancers such as colorectal cancer and other gastrointestinal cancers. Also, a home dehydrator is not nearly as harsh on nutrients compared to the commercial process of drying. Dried fruit contains no fat, cholesterol, or sodium. Another perk of using your own dehydrator—you can ensure no additives or preservatives, and also use organic when desired.

Variety with Vegetables

When dehydrating vegetables, select veggies at peak flavor and eating quality. This usually is just as they reach maturity. Sweet corn and green peas, however, should be slightly immature so they retain their sweet flavor before their sugars change to starch. The options are endless when it comes to dehydrating vegetables. From tomatoes, green beans and kale to bell peppers, peas, and broccoli, the variety is one of the best things about dehydrating.

Here’s a tasty appetizer using dried cranberries.

Goat cheese with pistachios and cranberries

2 Tbsp roasted pistachios, chopped

2 Tbsp dried cranberries, chopped

1 8- to 10-ounce log fresh goat cheese

Crackers or bread, for serving

Directions:

1. On a large plate, combine the pistachios and cranberries

2. Roll the goat cheese in the fruit-and-nut mixture to coat.  Serve with crackers or bread.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Recipe courtesy of Real Simple.

Visiting my grandparent’s house brings me such fond memories. One of those memories, of all things, is eating the delicious dried fruit grandma made! She filled hundreds of ziplock bags with dried plums, pears, peaches, and apples, all picked from the orchards around her house. She also dried bananas and it was all a treat I looked forward to every visit.

Believe it or not, my grandma constructed her own dehydrator 30+ years ago! She built a wood box with shelves; added screens and an electric fan to the back of the box. I still remember that box always sitting on a table on her back patio as the fan slowly dried out the fruit. Wouldn’t she be astonished by the fancy dehydrators of today?! They work so much faster and have all the bells and whistles necessary to create a perfect piece of dried food.

What are some benefits of dehydrating fruits and vegetables?

Preservation and Storage

Drying is one of the oldest methods of preserving food. It removes enough moisture to prevent decay and spoilage. Using a dehydrator is a great way to enjoy eating produce when it’s technically out of season, and is great alternative to canning or freezing foods.

Convenience

Dried fruit or vegetables is convenient to pack for anyone “on-the-go” because it doesn’t need to be refrigerated, it’s not messy or sticky, it’s compact and doesn’t take up a lot of space, it doesn’t weigh much, and it provides quick energy.

When backpacking or camping, brighten your meal by adding dehydrated vegetables.

Quick Energy

Speaking of quick energy, dried fruit is very calorically dense. Because the fruit loses water during the drying process, the nutrient, calorie, and sugar content become more concentrated.  Some would say this is a negative, but I think that depends on who you ask. If you’re out hiking, biking, skiing, or even sight-seeing, a high calorie dried fruit snack is a great way to refuel.

Nutritional Value

Nutritiously, the heat from dehydrating does tend to destroy some vitamins in the food, but fortunately dried fruit retains all of its fiber and iron. Fiber is associated with lowering risk of certain cancers such as colorectal cancer and other gastrointestinal cancers. Also, a home dehydrator is not nearly as harsh on nutrients compared to the commercial process of drying. Dried fruit contains no fat, cholesterol, or sodium. Another perk of using your own dehydrator—you can ensure no additives or preservatives, and also use organic when desired.

Variety with Vegetables

When dehydrating vegetables, select veggies at peak flavor and eating quality. This usually is just as they reach maturity. Sweet corn and green peas, however, should be slightly immature so they retain their sweet flavor before their sugars change to starch. The options are endless when it comes to dehydrating vegetables. From tomatoes, green beans and kale to bell peppers, peas, and broccoli, the variety is one of the best things about dehydrating.

Here’s a tasty appetizer using dried cranberries.

Goat cheese with pistachios and cranberries

2 Tbsp roasted pistachios, chopped

2 Tbsp dried cranberries, chopped

1 8- to 10-ounce log fresh goat cheese

Crackers or bread, for serving

Directions:

1. On a large plate, combine the pistachios and cranberries

2. Roll the goat cheese in the fruit-and-nut mixture to coat.  Serve with crackers or bread.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Live Superfoods

Recipe courtesy of Real Simple.

REDUCED STROKE RISK

A new meta-analysis of eight observational studies suggests another possible benefit for dietary fiber—reducing your danger of suffering a stroke.  British scientists reported in the journal Stroke that each additional seven grams of daily fiber intake was associated with a significant 7% lower risk of the two main types of strokes (ischemic and hemorrhagic). 

Seven grams of fiber is about the equivalent of an extra serving of beans or two servings of fruit such as apples or oranges.

WHAT FOODS HAVE FIBER? 

Most people get their fiber from vegetables, fruit, legumes, beans, and whole grains (oatmeal, 100% whole wheat bread, etc.) 

FIBER SUPPLEMENT

It is definitely possible to get enough fiber from supplements.  The amount of fiber in a fiber supplement varies from brand to brand, but usually ranges from 6-10 grams per serving.  With that said, I suggest using a fiber supplement as just a way to top off your fiber intake in order to meet the daily recommendation.

WHAT’S THE DAILY FIBER RECOMMENDATION? 

Per the Institute of Medicine, here are the numbers:

Men over 50:  30 grams

Men under 50:  38 grams

Women over 50:  21 grams

Women under 50:  25 grams

SOLUBLE VS. INSOLUBLE FIBER

Soluble fiber forms a gel in the stomach and small intestine, slowing the rate of nutrient absorption and slowing gastric empting.  This effect increases your feeling of fullness and influences the overall amount of food eaten, resulting in lower levels of overweight.

Bacterial fermentation of soluble fibers in the large intestine produces short-chain fatty acids, which inhibit cholesterol synthesis by the liver, consequently lowering serum cholesterol levels.

Insoluble fiber adds bulk to our stool, preventing constipation and reducing risk of hemorrhoids. 

Insoluble fiber helps our gut bacteria, or gut flora, to grow.  Our gut bacteria are living organisms that eat sugars and fiber, and prevent bad bacteria from living in our gut and making us sick.  Insoluble fiber is a strong fiber that takes a lot longer for our gut bacteria to break down, which helps them grow and multiply.  

Bottom Line:

There are many reasons to eat your favorite high fiber foods everyday…not only reduced risk of gastrointestinal disorders and diverticular disease, but also better cholesterol levels and blood pressure, and reduced risk of stroke.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

Reference:  Health & Nutrition Letter, Tufts University, The Friedman School of Nutrition Science and Policy