Posts Tagged ‘Fiber’

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Sleep Fasting, Break It In The AM

Thursday, April 11th, 2013

Mornings can be rough. You hit the snooze button one too many times, have an extra cup of coffee to get you going, and then you’re rushing out the door before you know what hit you. But, what about breakfast? I’ve always been a stickler about making time for breakfast. Even as my kids got older, I wouldn’t let them leave the house without some fiber in their systems. I know that breakfast is an important part of the day because it starts your metabolism and it fuels your body with the nutrients and carbohydrates you need. But, one recent 2012 American Society for Nutrition study suggests that eating breakfast every morning may also reduce your risk for type 2 diabetes; offering yet another reason to make time for breakfast.

This study found that men who skipped breakfast were 21 percent more likely to develop type 2 diabetes in their lifetimes. It’s important to note, though, that what you eat for breakfast may be just as important as whether you eat. A 2011 Faculty of Health and Medical Sciences study on meal timing shows that those who consume carbs at breakfast (as opposed to at dinner) are less likely to have high glucose levels.

I’d like to take this time to point out that not all carbs are created equal. There are carbs, like refined sugar and flour that will spike your blood sugar levels regardless of when you eat them. And then, there are healthy carbs that give you energy over a longer period of time.  So, I can’t justify that giant everything bagel loaded with cream cheese, but there are some breakfast foods that I can happily justify.

When you’re planning your breakfast, always include some fat, protein and healthy carbs. The combination will keep you feeling full longer without boosting your blood sugar levels.

Here are some ideas:

  • Cold cereal or oatmeal with 1% milk and a small handful of nuts – This is one of my go-to breakfast meals because it’s very high in fiber, easy to prepare and requires very few ingredients.
  • One or two eggs served with whole grain, wheat or rye toast and fruit. It’s a no-frills meal with all the good stuff you need to start your day.
  • Breakfast burrito made with beans, eggs and low-fat cheese in a high-fiber tortilla. This is a great meal for a Sunday when you have a little extra time to prepare your meal.
  • Whole grain English muffin with lox and low fat cream cheese. If you feel like you’re missing out on that giant bagel, this is a good alternative.
  • Cottage cheese and fruit. You can choose any kind of fruit. Personally, I like pineapple chunks with my cottage cheese.

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Drink Your Fruits & Veggies?

Thursday, February 28th, 2013

As much as I try to avoid watching infomercials, I sometimes get sucked in – especially when it has to do with nutrition. So, you can bet I’ve seen my share of juicer-mercials. I can’t comment on the quality of those products, but I can give you my opinion on juicing.

To be honest, it’s not really a black and white subject. Juicing makes use of healthy, natural foods, so it should be filled with goodness. But during the process of juicing, fiber is completely removed from the fruit or vegetable. There are pros and cons to this:

Pros of Juicing:

  1. “Eat” more without feeling full: Without fiber filling you up, you can consume more fruits and vegetables than you would consume otherwise. This means more vitamins, minerals and antioxidants.
  2. Absorb more of what you’re eating: The process of juicing does some of the digestive work for you, so your body doesn’t have to try as hard to get the “good stuff.”
  3. Eat a wide variety of fruits and veggies: Some people hate spinach and kale, but they are amazing for your health. With juicing, you can easily mix fruits and veggies to mask the flavor of the ones you’re not so fond of.

Cons of Juicing:

  1. Fast absorption isn’t always a good thing. When it comes to vitamins, minerals and antioxidants, yes, faster is better. When it comes to sugar, it’s definitely not. A glass of fresh juice can really spike your blood sugar levels, causing an initial energy boost and a subsequent crash. The notably absent fiber in juice slows sugar absorption.
  2. You may need that lost fiber. According to a March 2012 Journal of Nutrition review, eating a diet high in fiber may LDL cholesterol and blood pressure, lower blood glucose, and decrease insulin resistance in people with pre-diabetes and type-2 diabetes; help with both weight loss and maintenance; and improve bowel regularity and gastrointestinal health. The standard American diet is rich in animal products and processed foods, which often don’t have much fiber if they have any at all.

So, what can you do to get all the nutritional goodness of juice, including fiber, without spiking your blood sugar? One alternative would be to eat more whole fruits and vegetables. It’s the way nature intended us to eat, so it’s got to be good. But if the thought of chewing an entire head of romaine lettuce or a bunch of kale seems like too much work, there’s another option: Smoothies. You can use your standard blender, I love using my Vitamix, and throw in some fruits and veggies for a healthy smoothie.  I’m not big kitchen gadget gal, but I have to tell you, I don’t know what I did without my Vitamix!

Here’s a link to a segment I filmed for FOX TV where I use my Vitamix blender and make a healthy, easy smoothie. Here is the link for my Energy Galore Smoothie recipe.

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A New Year Detox

Thursday, January 3rd, 2013

When you hear the words “detox” or “cleanse,” you probably think of a juice fast or some other kind of starvation diet. While fasting may help give your liver the time and space it needs to clean your blood, you don’t necessarily have to go to extremes to get your body into a healthier state. With just a few simple changes, you can glow from the inside out. What better time to show off healthy, glowing skin and radiant hair than at the beginning of a new year?

Essentially, detoxification helps to clear toxins out of your system. Your body does this day in and day out, but with the amount of toxins in our environment, it can easily get overloaded. When that happens, some impurities will stay in your system and the body may suffer. If you want to start detoxing without having to fast (I prefer not to skip meals, he-he), follow these simple guidelines.

Resist Temptation – Cutting out things like coffee, alcohol and cigarettes can be rough, but your body will thank you. When your liver is hard at work processing these substances, it simply cannot be detoxing. Also, cut out any refined sugars and processed foods. Yup, that means sugar and pastries.

Drink Lots of Water – Water helps your body flush out toxins, so when you’re actively detoxing, amp up your water consumption. The old advice of drinking eight, 8 ounces glasses/day might be a good suggestion to follow.  Also, remember that too much of anything can be harmful, so don’t overdo it.

Love Lemons – Vitamin C helps the body produce glutathione, a compound that drives away toxins. One way to get more is to splash some lemon juice into all that water you’re drinking.

Focus on Fiber – Fresh fruits and veggies are the foundation of any good detox program. They provide the vitamins, minerals and antioxidants your body needs to function, so you’ll want to make sure you’re getting enough. High fiber foods like oatmeal and quinoa are also great additions. The key to a good detox is to eat whole, natural, organic foods. No pesticides or preservatives here. Homemade soups and salads work very well on these programs.

Detox Your Mind – Stress can really get in the way of your body’s detoxification system. It leads to stress hormones that can create toxins and slow down the process. Engage in activities, such as yoga, meditation and exercise, which can reduce your stress levels.

Herb it Up – Herbs are believed to help cleanse and protect the liver. Just know that herbs can react with certain foods and with each other, so talk to a doctor before adding these to your diet.

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Winterize Your Body

Thursday, December 6th, 2012

 

 

 

 

 

Are you someone who looks forward to winter? Are you excited, not by walks in the woods and making preparations for the holidays, but by wearing your fat pants?

Hiding with you under those bulky sweaters and elastic waistband pants are extra pounds. On average, people add two to three pounds over the winter, pounds that can be avoided by eating heavy, chunky and healthy foods.

A recent study showed that those who ate “heavy” soups with large chunks of veggies felt fuller and ate 20% fewer calories than those who dined on pureed soups. Think of it as the difference between a bowl of fresh fruit and a smoothie. Which is more filling?

Chewing those delicious veggies slows you down. Remember, it takes about 20 minutes for your body to feel full. You naturally eat less when you take your time.

“Heavy” doesn’t mean heavy on the calories. It’s about bulk. While calories and protein do help fill you up, so does the weight of your food. Can you imagine five rice cakes making you feel full? There’s a lot of air in those cakes that won’t satisfy hunger. Eating a smaller amount of cooked brown rice would definitely fill your tummy.

You’ll eat less and still feel full if you choose heavy and healthy foods.

Here are a few choices you can enjoy:

  • Oranges, grapefruits, apples
  • Broccoli, cauliflower, cooked spinach, bok choy, cabbage

- 1 lb. ground turkey, beef or vegetarian ground meat

- 1 yellow onion, chopped

- 1/4 green cabbage, chopped (about 2 cups)

- 2 carrots, sliced

- 1 green or red bell pepper, chopped

- 3-4 stalks celery, (1 cup total), or peeled and diced celeriac/celery root

- 15 oz. diced fire-roasted tomatoes

- 4.5 cups reduced-sodium beef broth

- 15 oz. canned kidney beans, with their liquid

- 1/2 cup fresh parsley, chopped

In a large stockpot, brown the turkey or beef over medium heat, and drain the grease, if necessary. Add the onions and cabbage and sauté them until they are tender, about 5 minutes.

Add the remaining ingredients, bring it to a boil, partially cover it and reduce the heat to keep it at a simmer. Cook it for 15 – 20 minutes until the carrots are as tender as you like them, stirring occasionally.

Serve it immediately, or refrigerate it for up to 3 days, or freeze it for up to 3 months.

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Overlooked Healthy Foods

Thursday, July 26th, 2012

 

 

 

 

 

Is it just me, or are there certain foods that seem to be nothing more than just companions to something else on your plate? You would never think to focus an entire meal around them because, well, you’ve got it in your head that they are “accessory foods.” Not sure what I’m talking about? Tell me how you feel about celery. It’s a vessel for peanut butter, isn’t it? Or worse: A stirrer for your Bloody Mary. That’s what I thought.

But as I gave it some more thought, I started wondering whether I was unfairly discriminating against these foods. After all, they are part of Mother Nature’s bounty; they must be good for you, right?

Right.

So, here are some often overlooked health foods that deserve a second glance:

Celery – Celery is very rich in antioxidants, which help the body fight disease-causing free radicals. Studies have shown that eating four or more sticks per day can also decrease blood pressure.

Cabbage – This nutritional superstar deserves to be released from its headlining role in coleslaw, which no one ever eats, so it can find its way into more of your meals. Cabbage is packed with vitamin C and antioxidants, and it’s lower in fat and calories than any other veggie.

Lentils – A taste of some bad lentil soup in your early years can make you swear off the stuff for life, but you may want to reconsider your ban after you hear that just one cup of lentils contains about 16 grams of fiber and more folate than spinach. And, it doesn’t have to come in the form of soup. Try an Indian dahl instead.

Seaweed – The thought of eating seaweed might sound strange to some, but it’s so good for you that you owe yourself a taste. Seaweed is loaded with calcium and potassium, which are both necessary to maintain normal blood pressure. If you like the taste of seaweed, you may enjoy seasoned seaweed chips (they’re kind of like kale chips). If not, just eat more sushi.

Hemp Seeds – Have you ever heard of hemp seeds? No, I’m not talking about the stuff that some people smoke, although they are in the same family. You can buy hemp seeds at most health food stores and sprinkle them on just about anything (salad, pasta, oatmeal, you get the point). Just one ounce has 11 grams of protein.

Scallops – Most people avoid scallops because they’re usually slathered in butter. That’s a good call, but you shouldn’t shun the mollusks altogether. Just find a healthier way to make them. Why bother? Well, scallops are made up of more than 80 percent protein and they’re a good source of magnesium and potassium. Instead of cooking with butter, sauté fresh scallops in a little cooking oil and serve with sautéed vegetables.

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Detox, A Body Break?

Thursday, June 21st, 2012

 

 

 

 

It seems like every time I turn around, there’s another detox diet popping up. Does that mean they really work? Honestly, the jury is still out.

Let’s start by looking at what a detox diet is, really. There are so many different versions, but detox dieters are usually instructed to:

  • Eat little to no food for a short period of time.
  • Often live on juice or water and vitamins for a set period (often about a week or two).

The idea is that you’re giving your body a break, so your natural detoxification system can work more efficiently and clear more junk out of your system.

Some swear by detox diets and others say there’s no evidence that they work at all (which essentially means that there haven’t been studies published in peer-reviewed journals yet).

So, where do I stand? Personally, I think if we just get out of the way, our bodies will detox just fine. And by “get out of the way,” I mean stop bombarding the body with unnatural foods and beverages that are filled with toxic chemicals and start giving it more of the good stuff it needs.

When I start thinking it’s time to boost my body’s detoxification powers, I do the following:

1. Drink more water – Water helps flush toxins out of the body, which is why it’s usually a major part of detox diets (there is a limit to how much water your body can process in a day-talk to your Dr. to determine a good level for you).

2. Up my fiber intake – Fiber isn’t trendy, but it’s an amazing dietary tool for cleansing out the body.

3. Stop eating anything that comes out of a package – The body works best when it’s given nature’s best, which comes from a vine, not a package.

4. Eat more raw fruits and veggies – Not only do raw fruits and veggies have more nutrients that help your body function properly, but they also contain more water to help flush toxins out of your system.

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