Fiber, Fiber Everywhere………

Every food item purchased claims to be loaded with fiber. Every commercial selling any fiber-biber foods-constipation-nutrition-healthy eating-weight lossfood product emphasizes the fiber content. Why has fiber become the new selling point for the food industry? It is true we need fiber in our diet but where does it come from or what does it do? Fiber is present in all carbohydrates whether it be vegetables, fruits, beans or whole grains. Although it is considered a carbohydrate it has no calories nor does it have any effect on blood sugar levels. fiber-biber foods-constipation-nutrition-healthy eating-weight lossFiber is further divided into two categories soluble and insoluble. Soluble fiber is that part of a carbohydrate that helps move food along easily through the system. It forms a gel and when it reaches the small intestines it ferments and reinforces our probiotic reserve. The insoluble part of fiber is responsible for absorbing water and providing bulk to our movements thus preventing constipation as well as diarrhea. It performs most of its task in the large intestine. Fiber helps fiber-biber foods-constipation-nutrition-healthy eating-weight lossyou feel satiated longer and in turn can be useful if the goal is weight loss. However just because a food claims to be rich in fiber does not mean that it is low in calories. That is to say consuming large amounts of so called health bars as well as fiber enriched cold cereals can lead to unwanted weight gain simply because these products also contain large amounts of refined sugars and artificial sweeteners.fiber-biber foods-constipation-nutrition-healthy eating-weight loss By avoiding most processed foods and seeking to get your daily fiber requirements (38 to 42 grams) from whole foods you will easily reach this objective. Some top sources of fiber are beans, bran, berries, prunes, asparagus, popcorn, peas, cabbage, bananas, sweet potatoes and all the dark leafy green vegetables. Simply incorporating foods in their whole state as opposed to processed should fulfill your daily fiber intake requirement.

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What about Mackerel?

mackeral, nutrition, omega 3, healthy eating, proteinWhen we talk about increasing Omega 3 fatty acids in our bodies we immediately think of salmon as a prime source. Most of us are not aware of how rich a food Mackerel is. It is now recommended that we consume at least 250 to 500 milligrams of these fats daily. A 3oz. serving of Mackerel provides 2,300 milligrams. This fish is also rich in protein, B12, selenium,and vitamin D. Besides improving bone and muscle strength it subdues inflammation in the body.

Brussel Sprouts with Cranberries and Pine Nuts……..

  brussel sprouts, easy recipe, cranberries, pine nuts, nutrition, Joe’s Brussel Sprouts with Cranberries and Pine Nuts….

 
  INGREDIENTS:                                    
– 1 lb. brussel sprouts
– 3 cloves garlic
– 2 tbs. olive oil
– 1 med. yellow onion
– 1/4 cup dried cranberries
-1/4 cup pine nuts
Directions:
-Step 1-Cut bottoms of sprouts, cut in half and steam (20 min.)
-Step 2– In a small skillet saute onion in olive oil. Do not brown. (6 min.) Set aside.
-Step 3-Saute garlic and pine nuts in olive oil stirring constantly (3 min.)
-Step 4-In a larger frying pan add brussel sprouts with some of their water, sauted onions, garlic, pine nuts and dried cranberries, cover and cook for 10 min. medium flame.
 
Add on: Add pepper if you so desire.