Everyone knows that a healthy diet includes fiber but most of us don’t know how to get enough for healthy digestion.
How much fiber do you need? The USDA recommends 14 grams of fiber for every 1,000 calories consumed. It’s a good idea to check with your doctor before making any changes to your diet especially if you have any gastrointestinal diseases.
To increase your fiber intake add the following fresh items to your daily diet:
You can add fruit to cereal, yogurt and desserts and vegetables and beans to soup, stews, sandwiches, casseroles and other dishes.
Make sure to add more water to your diet while you increase fiber and be aware that, initially, you may have more gas than usual.
“You can’t pick cherries with your back to the tree.”
-John N. Mitchell
February is National Cherry Month although it seems early to see cherries in the grocery store. For fans of cherries it is never too early to start celebrating. Cherries are rich in antioxidants, reduce inflammation and gout and may help recovery after exercise as well as promote better sleep.
There are hundreds or thousands of cherry recipes but we’ve rounded up some of our favorites below:
“Once we sowed wild oats, now we cook them in the microwave.”
January is National Oatmeal Month and we couldn’t be happier to celebrate. Oatmeal has long been one of our favorites but this month we’re going to talk about the health benefits of oatmeal.
The scientific name for oats is Avena sativa. To create oatmeal ground oat groats are de-husked, heated and cooled and then they are milled to create oatmeal. You’ll find steel-cut or rolled oatmeal in just about every grocery store.
The benefits of eating oatmeal include:
Oatmeal contains contains fiber that keeps you fuller longer and stabilizes blood sugar.
As a whole grain oatmeal can reduce the risk of several diseases like type 2 diabetes, high blood pressure and cardiovascular disease.
Some people on a gluten-free diet may tolerate oatmeal well even though it contains a small amount of gluten. For those who can’t tolerate regular oatmeal purchase certified gluten free oatmeal.
Want a good source of copper, biotin, vitamin B1, magnesium, dietary fiber, chromium, zinc, and protein? Eat oatmeal.
The avenanthramides in oatmeal are an antioxidants that can prevent hardening of the arteries.
The beta-gluten fiber in oatmeal increases the immune response to diseases by helping neutrophils get to an infection quickly while helping to eliminate bacterial.
Now that you know the numerous benefits of eating oatmeal you will want to add it to your diet as often as possible. You’ll find many recipes that include oatmeal in cookbooks or online.
The consumer research organization that brings us television ratings also conducts other surveys. One of them, Nielsen Global Survey of Snacking, polled more than 30,000 consumers in 60 countries between mid-February and mid-March of 2014.
What they learned is fascinating. Americans have a fondness for chips that isn’t shared by many other countries but across the globe it seems that everyone is increasingly snacking rather than having actual meals. This means the food industry is going to sit up and pay attention to these trends in order to accommodate the needs and wishes of the consumer.
A December 2014 Food and Brand Lab, Charles H. Dyson School of Applied Economics and Management at Cornell University in Ithaca, New York study delves into how holiday food purchases influences purchase patterns in January and the rest of the year.
Specifically researches are looking to see if people shopped for more healthy food when they made their New Year’s resolution and afterward. The study found that healthier food purchases increased in January but holiday spending levels on unhealthy food remained about the same. This increased the overall amount of calories eaten even though purchasers had planned to eat more healthy.
By Thursday afternoon, if you celebrate Thanksgiving, you will be in a food coma thanks to the turkey, stuffing, sweet potatoes, gravy and pie. The thought of eating leftovers for days yet again this year might make you want to run away until Christmas.
This year try out some of these healthy recipes that use your favorite Thanksgiving leftovers. You are certain to enjoy the taste and alleviate leftover boredom at the same time!
In my last post about Halloween candy “Tricks for Dealing with Halloween Treats” I recommended a few things you could do to minimize the leftover candy after the holiday is over. This year I have discovered advice from others that offer even more options for getting rid of Halloween candy.
Halloween Candy Buyback is a genius idea created by a dentist. He wanted to encourage children to give up their excess candy and decided he would pay $1 per pound and donate the candy to our military serving overseas.
7 Uses for Left-over Halloween Candy from Allwomen includes links to recipes that use leftover candy. If you aren’t on a diet this may be a good way to use some of that candy instead of throwing it away.
Read the book “Switch Witch” (available for Kindle) with your child after Halloween and then put a bag outside. When your child goes to sleep switch the bag and replace it with a toy.
If you would like more tips for healthy eating purchase “The Quick Start Guide to Healthy Eating“. Save time, save money, and eat better! You can purchase the paperback book from Amazon.com and purchase the e-book at eBookIt.
If you are thinking of cutting back on calories to lose a little weight or to get in fighting shape for your next 5K run then we have some simple tips for you. It doesn’t take much effort to eat healthier if you make some gradual and simple changes like these.
Start by using smaller plates and bowls. You can purchase some inexpensive dinnerware at your local department store.
Don’t skip meals. Study after study has shown that skipping meals drives people to overeat later. Aim to eat three meals a day plus two healthy snacks.
Stop cooking with oil or butter. Use cooking spray instead. For some meals you can use low salt chicken or beef broth to replace oil or butter.
Cut back on sodas, sports drinks, juice and sweetened tea. Switch to unsweetened tea and water with a slice of lemon or lime.
When you eat out have the waiter bring containers so you can cut your portion in half before eating and take the rest home for another meal.
Skip the French fries that normally come with your cheeseburger and opt for the carrots or apple slices that are normally served with a children’s meal.
Turn down creamy soups and opt for soup made with broth like vegetable, wonton, egg drop and minestrone soup.
Start every meal with a salad but go easy on the dressing or use vinegar and oil. Skip the croutons and cheese and add some protein like chopped hard boiled eggs or baked or broiled chicken.
Cut back on alcohol. Yes, some studies suggest that drinking a moderate amount of alcohol a few times a week leads to better health but when you’re trying to cut calories less is more.
Increase the amount of vegetables and fruit you eat. If you can’t get fresh go for frozen so long as no sauces or sugar have been added.
Cutting calories can be easier than you think. Combine these tips along with sensible exercise and a good night’s sleep and you’ll be well on your way to a healthier and happier life!