Good morning! Another start to a new day...Remember, the first thing to do is drink a big glass of water before that morning coffee....just drink it down!
Today I thought we would discuss fiber and how utterly important it is. Our highly processed food supply doesn't supply us with any fiber, or if it does, it is very little. So, we have to diligently find foods that have it and make it a habit to eat it. Everyday. The experts say get 30-50 grams of fiber everyday. Fiber gets in to our digestive system where it keeps the food moving, sweeps clean the intestinal tract, and sends signals to antihunger molecules. This type of fiber comes from wheat bran, rice bran, corn bran, and from the skins of fruits and vegetables, nuts, seeds and whole-grain foods.
Fiber lessens the risk of colorectal cancer, brings down our bad cholesterol, prevents the onset of type 2 diabetes, as well as a host of other benefits. Now, we need to get this fiber from the food we eat, not supplements. We simply cannot get the same benefit from taking supplements as we can get from eating the right food--that goes for vitamins, minerals, antioxidants, fiber, etc. Supplements do NOT give us what REAL FOOD can give us. Period. Fiber keeps us feeling fuller longer, helping to keep our weight down.
Here is a list of foods and their fiber content: Apples=4 grams//strawberries, 1/2 cup= 9 grams//pears= 5.5 grams//raspberries 1/2 cup= 3.5 grams. Vegetables: Spinach 1 cup= 7 grams//cabbage 1 cup= 5.5 grams//carrots 1/2 cup= 3.4 grams//zucchini 1 cup= 8 grams. Breads, cereals and beans: Ezekiel bread 1 slice= 3.5 grams//chickpeas 1/4 cup= 3.5 grams//kidney beans 1/4 cup= 4 grams//oatmeal 1/2 cup= 3 grams, whole-grain pasta 2 oz.= 6.3 grams. These are just a few examples of foods with fiber...the point I want to make is, get fiber from foods, not supplements, the supplements cannot hold a candle to what REAL FOOD can do.
Ok, Day 6 menu is:
Breakfast: Chai spice pancakes and Facon Bacon (Personally, I do not eat anything packaged)
Lunch: Orange and fennel salad with portobello fajitas
Dinner: Oven baked chickpea ratatouille with Always great brown rice
Dessert: Summer fruit compote
This is just a "guide" showing you there is a wide variety of foods to chose from everyday. However, you can substitute, mix and match, and do whatever you like in place of what's listed. The point is to use WHOLE FOODS that are PLANT BASED and you cannot go wrong! Check out the recipies on the 21 Day Kickstart plan; however, search the internet for other sites with Vegan recipes, there are unlimited recipes and ideas to choose from.
So, once again, drink, drink, drink....30 minutes of exercise...and if you have time, try a new recipe today. Let me know how it turns out!
Today I thought we would discuss fiber and how utterly important it is. Our highly processed food supply doesn't supply us with any fiber, or if it does, it is very little. So, we have to diligently find foods that have it and make it a habit to eat it. Everyday. The experts say get 30-50 grams of fiber everyday. Fiber gets in to our digestive system where it keeps the food moving, sweeps clean the intestinal tract, and sends signals to antihunger molecules. This type of fiber comes from wheat bran, rice bran, corn bran, and from the skins of fruits and vegetables, nuts, seeds and whole-grain foods.
Fiber lessens the risk of colorectal cancer, brings down our bad cholesterol, prevents the onset of type 2 diabetes, as well as a host of other benefits. Now, we need to get this fiber from the food we eat, not supplements. We simply cannot get the same benefit from taking supplements as we can get from eating the right food--that goes for vitamins, minerals, antioxidants, fiber, etc. Supplements do NOT give us what REAL FOOD can give us. Period. Fiber keeps us feeling fuller longer, helping to keep our weight down.
Here is a list of foods and their fiber content: Apples=4 grams//strawberries, 1/2 cup= 9 grams//pears= 5.5 grams//raspberries 1/2 cup= 3.5 grams. Vegetables: Spinach 1 cup= 7 grams//cabbage 1 cup= 5.5 grams//carrots 1/2 cup= 3.4 grams//zucchini 1 cup= 8 grams. Breads, cereals and beans: Ezekiel bread 1 slice= 3.5 grams//chickpeas 1/4 cup= 3.5 grams//kidney beans 1/4 cup= 4 grams//oatmeal 1/2 cup= 3 grams, whole-grain pasta 2 oz.= 6.3 grams. These are just a few examples of foods with fiber...the point I want to make is, get fiber from foods, not supplements, the supplements cannot hold a candle to what REAL FOOD can do.
Ok, Day 6 menu is:
Breakfast: Chai spice pancakes and Facon Bacon (Personally, I do not eat anything packaged)
Lunch: Orange and fennel salad with portobello fajitas
Dinner: Oven baked chickpea ratatouille with Always great brown rice
Dessert: Summer fruit compote
This is just a "guide" showing you there is a wide variety of foods to chose from everyday. However, you can substitute, mix and match, and do whatever you like in place of what's listed. The point is to use WHOLE FOODS that are PLANT BASED and you cannot go wrong! Check out the recipies on the 21 Day Kickstart plan; however, search the internet for other sites with Vegan recipes, there are unlimited recipes and ideas to choose from.
So, once again, drink, drink, drink....30 minutes of exercise...and if you have time, try a new recipe today. Let me know how it turns out!
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