Posts Tagged ‘fiber’
Did you know that we’re supposed to get at least 30 grams of fiber a day? The average American eats only 15 grams per day. No wonder everyone is bloated, irregular, and at high risk for heart disease. Also, if you don’t poop, your body reabsorbs toxins it’s trying to flush out. One of the results- Colon cancer is now the third leading type of cancer related deaths in the US.
Keep in mind that that fiber is found only in plant foods and never in animal products. No wonder those who consume the Standard American Diet (SAD) are clogged up. We’re supposed to go three times a day. I can tell you most of my patients are lucky, if they go #2 once a day. I’ve seen some cases of once every ten days!
Health Benefits of Fiber
• Prevents colon cancer, constipation, colitis, hemorrhoids, gallstones, and varicose veins.
• Lowers cholesterol and helps prevent and manage diabetes.
• Slows the absorption of food. Thus, reducing blood glucose levels and increasing weight loss.
• Removes heavy metals and toxins and reduces the side effects of radiation.
Sources of Fiber
Fruits and vegetables- 1 medium size, unless otherwise noted.
Apple with skin 3.0 g
Banana 2.0 g
Pear with skin 4.5 g
Orange 2.0 g
Prunes 3.0 g
½ cup Brussels sprouts 4.5 g
1 large Carrot 2.9 g
½ cup Broccoli 1.5 g
Potato with skin 4.0 g
1/ 2 cup Corn 1.5 g
Beets 1.85 g
All half cup for legumes, grains, nuts and seeds
Barley 4.0 g
Black beans 5.5 g
Brown rice 1.5 g
Garbanzo beans 6.0 g
Green peas 6.9 g
Hemp seeds 16.8 g per serving
Kidney beans 6.5 g
Lentils 4.5 g
Lima beans 6.5 g
Oats 3.0 g
Pinto beans 5.9 g
As you increase your fiber intake, pay attention to your use of medications and certain minerals- calcium, iron, and zinc. You may need to adjust your medications, especially insulin. If you take a fiber supplement, never take your medications or supplements at the same time.
Your body could take a little while to adjust to getting the fiber it needs. So you might be a bit gassy at first. This will pass. Drinking plenty of water and chewing on fennel seed will reduce the toots.
See how important it is to get enough fiber? And how easy it is? Stock up on hummus, carrot sticks, and split pea soup, and you’ll be good to go. No pun intended.
Live natural. Live well.
It’s that time of year! Pumpkins everywhere. Not only are they are great decoration for Halloween, they’re great for you. One of my fondest childhood memories is carving up a pumpkin in anticipation of dressing up and all the sugar I was about to consume. Luckily, now I look forward to all the pumpkin I get to eat instead.
Health Benefits of Pumpkin
Pumpkin is naturally low in calories and rich in health-promoting nutrients, including:
* reduces bad cholesterol levels, thus reducing the risk of heart disease
* controls blood sugar levels
* promotes healthy digestion
* encourages weight loss
* Balances fluid levels
* promotes strong bones
* necessary for energy production
* maintains healthy blood pressure
Alpha-carotene & Beta-carotene
* improves vision & reduces risk of cataracts
* reverses sun damage to the skin & slows the aging process
* is an anti-inflammatory
* prevents tumor growth
* boosts the immune system
* protects against heart disease
* boosts immunity
* reduces high blood pressure and heart disease
* regulates cholesterol levels
* slows aging by protecting the skin from sun damage
* reduces the risk of Alzheimer’s disease and certain cancers
* promotes a strong immune system
* strengthens the bones
* supports heart function
Pantothenic acid/vitamin B5
* balances hormone levels
* manages stress levels
My favorite pumpkin dish is a really simple soup- Just cook some vegetable broth, 4-6 cups of pumpkin, onion, garlic, a little curry powder and a potato or two on simmer for 20 minutes. Add coconut milk at the end. Puree in blender and serve. Delicious!
Pumpkin seeds are high in vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of omega-6 and omega-3 essential fatty acids. The seeds protect against prostate cancer and prevent osteoporosis.
One way I love to eat pumpkin seeds is to slightly toast them, put them in a blender with silken tofu, nutritional yeast, and Bragg’s amino acids. This makes a great dip any time of year.
So this year, make it a new tradition to use the whole pumpkin and make healthier choices during the holiday season.
Live natural. Live well.
But he should have eaten fresh spinach instead of canned. It’s a great source of iron, which increases the health of your blood, especially red blood cells. Red blood cells in turn feed your muscles, among many other things, and in turn, gives you energy and strength.
The absorbed iron is transported as plasma ferritin and stored in liver, spleen, bone marrow and kidney. When red cells are broken down, the liberated iron is reutilized in the formation of new red cells. Iron is necessary for oxygen transport and cell growth by helping the blood transport oxygen from the lungs to the tissue cells where it is needed.
Are you getting enough iron?
Iron deficiency symptoms include: Pale skin & nail beds, fatigue, irritability, dizziness, weakness, shortness of breath, sore tongue and mouth, light headed, brittle nails, decreased appetite (especially in children), headache, weakness. Other symptoms include heartburn, gas, vague abdominal pains, numbness and tingling in the extremities, heart palpitation, and sores at the corners of the mouth.
What causes the malabsorption of iron?
Deficiency Vitamin C, because Vitamin C aides in iron absorption. In men and postmenopausal women, anemia is usually due to blood loss associated with ulcers, the use of aspirin or non-steroidal anti-inflammatory medications (NSAIDS), or colon cancer.
Iron is mostly absorbed from duodenum (part of the intestines) and upper small intestine. So if you have any digestive issues or food sensitivities, you could be at risk for anemia.
Phytate, which is found in some whole grains and legumes, can limit iron absorption. Soy, which is a good vegetarian source of iron, contains phytate and certain proteins that interfere with iron absorption. Other foods that obstruct iron absorption include coffee, tea (including some herbal), cocoa, calcium, fiber and some spices.
Some iron loss occurs naturally. The total daily iron loss of an adult is about 1 mg and about 2 mg in menstruating women.
Daily Requirements of Iron
Children, men and women according to age have different nutritional needs. Please see chart below for guidelines.
7 mos – 1 yr 11 mg 1 yr – 4 yrs 7 mg
4 yrs – 8 yrs 10 mg 9 yrs – 13 yrs 8 mg
14 yrs – 18 yrs 11 mg 19 yrs + 8 mg
14 yrs – 18 yrs 15 mg
19 yrs – 50 yrs 18 mg
51 + yrs 8 mg
Pregnant 27 mg
Lactating 14 yrs – 18 yrs 10 mg
19 + yrs 9 mg
Sources of Iron
Food Iron in mg Food Iron in mg
Black beans 7.9 Tofu 4.6
Garbanzos 6.9 Lima beans 4.5
Pintos 6.1 Lentils 6.6
Navy 5.1 Split peas 3.4
Soybeans 8.8 Kidney Beans 5.2
Fresh Peas 2.9 Tempeh 2.2
Vegetables (1 cup cooked)
Spinach 6.4 Kale 1.8
Beet greens 2.8 Acorn squash 1.7
Swiss chard 4.0 Brussels sprouts 1.7
Tomato juice 2.2 Potato w/skin 1.4
Butternut squash 2.1 Beets 1.0
Prune juice (1 cup) 10.5 Dates (10) 2.4
Dried peach 5 3.9 Prunes 1.8
Raisins, ½ cup 2.6 Strawberries, 1 cup 1.5
Grains (¼ cup dry)
Rice bran 10.8 Wheat bran/germ 1.9
Quinoa 4.6 Cream of wheat 8.1
Millet 3.9 Oat or cornmeal 0.7
Seeds (approximately ¼ cup)
Pumpkin seeds 4.0 Sunflower seeds 2.4
Hemp Seeds 13.6
Blackstrap molasses 3.2 Brewer’s yeast, 1 tbs 1.4
Tahini 2 tbsp 2.7 Cashews ¼ cup 2.0
So next time your at the farmers market, pick up some some kale and spinach and add them to your black bean chili or next soup. Or top your green salad with pumpkin seeds. Not only will it taste great, but you’ll feel more energized.
Live natural. Live well.