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| Nutrition & Fitness Harmony, LLC |
Fiber: Nature's Natural Gastrointestinal Cleanser! Experts believe that besides environmental toxins, genetics, obesity, smoking, a high fat diet, and other risk factors Americans low consumption of fibrous foods is another factor that may be perpetrating the soaring rates of certain types of cancers (colon, breast, colon, etc...) in the United States. Inversely the higher consumption of various types of fibrous foods has been shown to decrease the occurrence of certain types of cancers (1-3). One of the theories supporting this hypothesis is since fibrous foods help our bodies rid itself of “carcinogens” (cancer causing substances naturally found in our foods, feces material, and are by-products of intestinal bacteria as well as cholesterol metabolism), with us not consuming enough fiber we are allowing these potentially harmful substances to have increase time to interact with our intestinal mucosa. Imagine the decomposition that occurs with food that is allowed to sit in a garbage can for prolonged periods of time, and compare that to the potential harmful affects that can occur in our bodies (temples) when “carcinogenic” material is allowed to linger in our gastrointestinal tracts. If the "trash” is not being taken out daily from within our bodies by the fiber we should be eating, disease is most likely to develop. The average American only consumes ~14-15 grams (4) of fiber/day (a little less than 50% of the average minimum 20-35 grams daily consumption recommendation (5). This may help to explain the soaring cancer rates in the Western civilizations (i.e. U.S.) in which statistics clearly show most Americans are eating more processed foods versus fiber-rich foods. Well, as my wife would say to me when the garbage can in our home begins to fill up with trash with decomposing foul smelling toxins, "Abdul, can you please take the trash out?” Taking out the trash from our bodies (temples) is a simple thing all of us can do more by simply eating more fibrous foods and have that "gastrointestinal tract cleansing” our bodies so desperately need. The following foods are all good sources of fiber (Nature’s natural gastrointestinal cleanser) because they provide at least 2-3 grams of insoluble &/or soluble fiber per common serving sizes: whole grains (i.e. All Bran cereal with Extra Fiber, Fiber One, Multi-Grain Cheerios, Total Raisin Bran, Oatmeal, Nature's Own Wheat Bread, cooked Oatmeal); fresh and dried fruits (pears, figs, strawberries, oranges, apples, raisins, bananas, prunes); cooked, raw & frozen veggies (i.e. Green peas, broccoli, raw carrots, sweet potato w/skin, cooked spinach, cauliflower); nuts and seeds (i.e. Almonds, walnuts, sunflower seeds) and any type of legumes/beans (i.e. black-eyed peas, Lima beans, baked &/or kidney beans) (6). With a few specific dietary changes you too can join those who are becoming "roughage" eaters today. And, by so doing are having more bowel movements or what I like to term physiological (bodily) "garbage” disposing times. As research has suggested, a diet high in fiber may help to lower your chances of developing certain types of cancers, and more convincingly developing and/or minimizing the complications of other chronic medical conditions such as Type II Diabetes, Cardiovascular disease, Constipation, Hemorrhoids, and Diverticulosis (Note: during “flare ups” of previously formed diverticula, a high fiber diet may be detrimental and your physician should be consulted prior to consuming certain fibrous foods such as popcorn) (1-3, 7-10). By: Abdul K. Lindsay MScFT, RD, LD, CPT |
| Down Home Healthy Cookin' Recipe Section: Unfortunately, most Americans do not make the time to prepare and eat one of the most important meals of the day, Breakfast! And why is this? Well, most of us in accordance to research are sleep deprived whereby we average less than 7 hours a sleep per day (Reference #4). This can easily cause us to drag out of the bed barely with any time or energy to prepare a breakfast before rushing off to work. Perhaps another reason is because we have the misconception that preparing breakfast is too time-consuming or cumbersome. Maybe, its because we think that by skipping breakfast we will aid our desperate attempt to shed pounds. Whatever may be your reason(s), don't fret, Nutrition & Fitness Harmony is here. Below is just the Breakfast "on the go" idea for the hurried professional that will quench the "heartiest" of appetites without providing too many calories. Moreover, this recipe will yield enough vitamin C, calcium, and protein as any "traditional" breakfast would. Not to mention, a whopping 9 grams of fiber (if you choose to drink the entire 16 oz) from the fresh &/or frozen strawberries/bananas as well as a host of phytonutrients that are currently still being identified by evidence-based scientific nutrition research. PREPARATION INSTRUCTIONS Blend ingredients in processor until smooth. Pour into cups. NUTRITIONAL ANALYSIS: Calories (kcal) ~400, Protein (g) ~8.06, Carbohydrates (g) ~103.10 Fat (g) ~2.86, Sat. Fat (g) ~1.10, Cholesterol (mg) ~11.25, Sugars (g) ~17.50 Dietary Fiber (g) ~9.21, Vit. C (mg) ~164.12, Vit. A (RE) ~47.12, Folate (mcg) ~106, Calcium (mg) ~161.05 (Note: ~50% of most women's daily requirment). * Makes about 16 ounces or 2 cups. Note: this smoothie is a breakfast meal replacement. * |
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| Strawberry "Sunrise" Banana Smoothie |
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