Top Twenty Fiber Foods

1.Dried beans, peas, and other legumes. This includes baked beans, kidney beans, split peas, dried limas, garbanzos, pinto beans and black beans
2.Bran cereals:Fibre One, Bran Buds, All-Bran, 100% Bran, Raisin Bran
3.Fresh or frozen lima beans
4.Fresh or frozen green peas
5.Dried fruit: figs, apricots and dates
6.Raspberries, blackberries and strawberries
7.Sweet corn: on the cob or kernels
8.Whole-wheat and other whole-grain cereal products: Rye, oats, buckwheat and stone-ground cornmeal are all high in fiber.
9.Bread, pastas, pizzas, pancakes and muffins made with whole-grain flours.
10..Broccoli-very high in fiber!
11.Baked potato with the skin: The skin, when crisp is the best part for fiber. Mashed and boiled potatoes are good too, not french fries, which contain a high percentage of fat.
12.Green snap beans, pole beans, and broad beans: These are packaged frozen as Italian beans, in Europe they are known as haricot or french beans.
13.Plums, pears, and apples: The skin is edible, and are all high in pectin.
Raisins and prunes: Not as high on the list as other dried fruits;however, valuable.
14.Greens: Spinach, beet greens, kale, collards, swiss chard and turnip greens.
15.Nuts: Especially Almonds, Brazil nuts, Peanuts, and Walnuts (Consume these sparingly, high fat content).
Sensitive or Allergic to Nuts : Give Hemp Hearts a try as an alternative.
This nutrient rich superfood is finally making a comeback!Use hemp hearts, Oil or Bars.
16.Cherries
17.Bananas
18.Carrots
19.Coconut (dried or fresh-sparingly, both are high in fat content).
20.Brussels sprouts

How Much Is Five A Day?

Tropical Fruit Salad

Bring a taste of the tropics to your fruit salad with this recipe.
Ingredients:
20-ounce can pineapple chunks canned in juice
2 kiwi, peeled, halved and sliced
2 cups strawberries, quartered
1 large banana, sliced
1 papaya or mango, peeled and cubed (or substitute an 11-ounce can of mandarin oranges, drained)
1/2 teaspoon finely grated lime zest or peel
2 tablespoons lime juice
1 1/2 tablespoons honey
1/3 cup unsweetened or sweetened shredded coconut (optional)
Preparation:1. Drain pineapple chunks, and reserve 1/4 cup of the pineapple juice.2. Add pineapple chunks, kiwi, strawberries, banana, and papaya or mango to large serving bowl.3. Put 1/4 cup pineapple juice, lime peel, lime juice and honey in a 2-cup measure and whisk together until nicely blended. Drizzle over the salad, and toss to coat the fruits well. Sprinkle coconut over the top before serving, if desired.
Yield:About 7 cups
Nutritional Information:Per cup: 101 calories, 1.2 g protein, 25 g carbohydrate, 0.6 g fat, 0 g saturated fat, 0 mg cholesterol, 3 g fiber, 4 mg sodium. Calories from fat: 5%.

Oven Roasted Cherry Tomatoes

http://www2.harvesteating.com/recipe-view.cfm?recipe=319

Grilled Vegetables

Prep Time: 15 minutes•Cook Time: 15 minutes•Makes 6 servings

Ingredients:
½ cup (125 mL)
CAMPBELL'S Organic Free Range Chicken Broth
2 tsp (10 mL) chopped fresh thyme leaves
2 tsp (10 mL) chopped fresh rosemary leaves
¼ tsp (2 mL) ground black pepper
1 large red onion, thickly sliced
1 large red or green pepper, cut into wide strips
1 medium zucchini, thickly sliced
2 cups (500 mL)large mushrooms
Instructions:
1.
Stir broth, thyme, rosemary and black pepper in small bowl. Brush vegetables with broth mixture.
2.
Heat lightly-oiled grill rack to medium. Grill vegetables for 10 minutes or until tender, turning over once during cooking and brushing often with broth mixture.

A Great Article Found on the Web (www.high-fiber-health.com)

High Fiber Diet
A funny thing called fiber
It's only just begun. The concept of high fiber is starting to take its place within the hearts and mind and mouths of the Canadian public.
Your grandma called it roughage or bulk.
Nutritionists and scientists are recognizing dietary fiber as something more than just a nutrient on our plate. At this time in our evolution, we must be made keenly aware of the health benefits of a high fiber diet.
We have radically changed eating habits in the past 50 years. The average Canadian consumes about 5 to 13 grams of fiber daily, whereas nutrition experts recommend a daily intake of 20-35 grams. Our ancestors' diet was very rich in legumes, fruits, and vegetables which added up to about 100 grams of fiber a day!
It does make one wonder what they did when toilet paper supplies ran out.
We predominately eat proteins and animal fats. This evolution in our diet has prompted illness and disease of the digestive system largely due to the lack of high fiber in our diet.
Here are some of the leading chronic diseases and conditions of our time: diabetes, obesity, diverticulitis, colon cancer and polyps, colitis, high cholesterol, Crohn's disease, IBS, and hemorrhoids. How do I maximize my health, you ask?
Many of these illnesses start during our youth, but symptoms usually don't appear until our 40's or 50's. Yesterday's poor eating habits of low fiber and refined foods means a higher risk for serious conditions later in life such as chronic constipation, diverticulosis, colon cancer, and diabetes.
In addition to improving regularity, consuming adequate amounts of fiber can aid in the prevention of several forms of cancer and heart disease. High fiber diets are helpful in delaying the onset or lowering the risks of many of these diseases.
Sometimes there is confusion as to the difference between crude fiber and dietary fiber. Both are determined by a laboratory analysis, but crude fiber is only one-seventh to one-half of total dietary fiber.
Fiber is found in plants and is generally not digested or absorbed by the body. Many different types of fibers exist and they are grouped into two broad categories. The two general types are soluble fibers and insoluble fibers. Each has a role in promoting and maintaining good health. Getting the right amount of fiber is a struggle for most adults, but the health benefits of fiber make it worth your while. Besides, it will offer a lot more variety to your meals. Try these suggestions for a change:
Eat more whole grains such as wheat and oats
As you increase your fiber intake, drink at least 8 glasses of fluids a day
Fresh fruits and vegetables are the natural choice
Slowly increase your intake allowing your digestive tract to adjust
Beans are an excellent source of fiber
Read package labels to compare fiber content
We have only just begun to understand the amazing benefits of high fiber in our diet, proving once again- you become what you eat. Your health is dependent upon integral changes you need to make to provide a sensible foundation for a lifetime of sound and intelligent eating. Good health is your goal. What more could a body want?
www.high-fiber-health.com

(the only changes I made in this article was to change the word "American" to "Canadian")

Made Over Meatloaf

3/4 cup 100% wheat bran high fibre cereal
1/2 cup KRAFT Light BarBQ Sauce, divided
2 egg whites
3/4 lb. (340 g) extra lean ground beef
1 yellow onion, chopped
1 red or green pepper, chopped
1/2 cup shredded carrots

PREHEAT oven to 375°F. Mix cereal, 1/3 cup of the barbecue sauce and the egg whites in large bowl until well blended. Add meat and vegetables; mix lightly.

SHAPE into loaf; place on broiler pan lined with foil. Brush with remaining barbecue sauce.

BAKE 1 hour or until cooked through (160°F).

You can feel great about serving this nutrient-packed favourite to your family. It is an excellent source of vitamin A from the carrots, vitamin C from the peppers and iron from the beef and cereal. A serving contains a high amount of dietary fiber from the cereal. 2 slices of this meatloaf add up to 220 calories and 6 grams of fiber.

Kraft Canada took a classic meatloaf recipe and made it over. They reduced the fat by replacing the whole egg and ground beef with egg whites and extra lean ground beef. They reduced the calories by using light barbecue sauce and increased the dietary fibre by using bran cereal and adding chopped peppers. You'll save 150 calories, 16 g of total fat, and 6.5 g saturated fat per serving by making these changes.

Top 10 Pantry Food Budget Basics

Super Foods For Living Longer

No Glass Ceiling

http://theblueskymovie.com/?SRC=MIAM080812

Click on the above link to watch an inspirational movie

How Do You Relax?

Count to ten slowly while slowly breathing air in (mouth closed, chest raising with air inhaled). Hold for a second or two and slowly breathe out to the count of ten at the same rate (mouth open, chest falling). It is helpful to do this while your eyes are closed and to imagine a safe place, a relaxing place. Imagine you are there. Feel how wonderful you feel. Feel the air, the sun on your back...This is called visualization and it can be very relaxing.

Learn to pamper yourself. Treat yourself as you would treat your best friend. Take a hot bath with the lights off, candles lit and soft music playing. Order dinner and have it delivered and serve it on beautiful china. Set a place for yourself at the table. I want to order chinese food and eat it in bed like they do in the movies. This is on my mental list of things to do this summer. Go clothes shopping if you are feeling good about your body or shop for something that would entertain you. Rent a movie, stress-free one that is. Call your best friend and talk about other things in life besides your illness(if you have one). If you don't have an illness I would say stay away from talking about how stressful your life is. Discuss cooking, gardening, etc. Listen, really listen to the other person. This will help you "stay outside of yourself." Make these kinds of things a habit and do them as often as you can.

What do you do that you find really relaxing? I personally love a massage but that can get expensive after a bit...but oh, so worth it. If you have never had one, I would highly recommend it. I will sometimes get a massage and then get a steam shower afterwards. These are really nice and you can get whatever scent you want put in the steamer....wonderful.You can also just go for the steam shower without the massage. I find reading to be relaxing and I just realized that I have not read a book on the beach yet this summer. I had planned to but it has been raining every day now for three weeks. I think the next hot day I will head out for the ocean with a good book in hand. I do a lot of walking with my husband and that is very relaxing and gives us a chance to catch up on how each others day went. How do you relax or what would you recommend? I would love to know. You can leave a message here on the blog or email me. That would be great.

I found this little saying online and I thought I would post it because it is a good way to look at life, in my opinion:

As we grow up, we learn that even the one person that wasn't supposed to ever let us down, probably will. You'll have your heart broken and you'll break others' hearts. You'll fight with your best friend or maybe even fall in love with them, and you'll cry because time is flying by. So take too many pictures, laugh too much, forgive freely, and love like you've never been hurt. Life comes with no guarantees, no time outs, no second chances. you just have to live life to the fullest, tell someone what they mean to you and tell someone off, speak out, dance in the pouring rain, hold someone's hand, comfort a friend, fall asleep watching the sun come up, stay up late, be a flirt, and smile until your face hurts. Don't be afraid to take chances or fall in love and most of all, live in the moment because every second you spend angry or upset is a second of happiness you can never get back.

- Unknown

Web MD Newsletter Article On the Importance of Fiber In The Diet

The following article came from Web MD. It is really worth the read as it explains the importance of fiber in the diet.Is your diet low on fiber? Find out and protect your health.
By Wendy C. Fries, WebMD Feature
Reviewed by Brunilda Nazario, MD
Is your diet short on fruits, vegetables, and whole grains? If so, you may not be getting all the fiber you need -- raising your risks for weight gain, heart disease, and cancer.
Though the symptoms of a fiber-poor diet aren't always clear-cut, there are four key warning signs to watch for:

Constipation : If you're having fewer than three bowel movements a week, and the stools are hard and dry, you're constipated. Constipation can result from lack of fiber, but also from too little exercise and certain medications and supplements.
Prevention: If your constipation is diet-related, try adding more fiber-rich foods such as apples, raspberries, carrots, broccoli, or whole grains to your diet.
Boosting your fiber intake can help form soft, bulky stools, relieving and preventing constipation. Be sure to add fiber slowly so your body gets used to it. And help yourself stay regular by drinking plenty of fluids and exercising regularly.

Weight Gain: "Fiber contributes to satiety," says Kathleen Zelman, MPH, RD, director of nutrition for WebMD. Satiety is that feeling of comfortable fullness you get after a meal. If you're not experiencing that feeling, Zelman says you may be eating more than your body needs.
Prevention: Try meeting the recommended goal of 25 to 35 grams of fiber daily by enjoying fiber-filled foods like fresh fruit, whole grains, and seasonal vegetables. Choose the fiber-rich foods you like best; you're more likely to eat favorites often.

Blood Sugar Fluctuations: If you have diabetes and find controlling your blood sugar difficult, talk to your doctor: you may not be getting enough fiber.
Prevention: Because fiber delays the absorption of sugar, helping you control blood sugar levels, try adding more fresh produce, beans and peas, brown rice, and other high-fiber foods to your diet. Remember to discuss any change in your diabetes management plan with your doctor.

Diet-Related Nausea & Tiredness: Getting most of your calories from a high-protein/low-carbohydrate diet -- one rich in meat, eggs, and cheese and low in produce -- may lead not only to a rise in cholesterol, but also leave you nauseous, tired, and weak.
Prevention: Try boosting your dietary fiber with the vitamin- and mineral-rich whole grains, fruits and vegetables your body needs, and cut back on fatty foods.

High Cholesterol /Heart Disease: Studies show that a heart-healthy diet low in saturated fat and cholesterol and high in produce and whole grains can lower blood cholesterol by 0.5% to 2% for every gram of soluble fiber eaten daily.That's because soluble fiber binds to dietary cholesterol, helping to eliminate it from the digestive system. This in turn lowers blood cholesterol, which reduces cholesterol deposits in the arteries. Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barley, some vegetables, and psylluim.
Diabetes: Fiber not only helps with diabetes management, but it may also be a powerful preventative.Studies suggest that a diet rich in cereal fiber may reduce your risk for diabetes by 28%. By contrast, research shows that a high-sugar, low-fiber diet can more than double a woman's risk of contracting type 2 diabetes.
Cancer: About one-third of cancer deaths may be diet-related, according to the National Cancer Institute.Research has shown, however, that diets low in fat and high in fiber-rich foods like whole grains, fruits, and vegetables may reduce the risk of some cancers, including those of the colon and rectum.
Hemorrhoids : Hemorrhoids, swollen veins near the anus and lower rectum, can develop when pushing or straining to have a bowel movement.Eating a high-fiber diet packed with produce and whole grains, and drinking plenty of liquids, can help prevent and relieve hemorrhoids by keeping stools soft so they pass through the digestive systems more easily. (Remember to consult your doctor if you have blood in your stools or bleeding from your rectum. These may be signs of a more serious condition.)
Irritable bowel snydrome (IBS) : With IBS, the nerves and muscles in the large intestine are extra-sensitive to certain foods -- or lack of them -- resulting in cramping, bloating, gas, diarrhea, and constipation.Though IBS has no cure, symptom relief can be found through medicine, stress reduction, and by avoiding triggers such as fatty foods, alcohol, and carbonated beverages. Fiber, like that in bran, whole grains, and produce, reduces IBS symptoms -- especially constipation -- by making stools soft, bulky, and easier to pass.
Fiber Finish
A powerhouse nutrient like fiber can help you manage your weight, avoid disease, and relieve chronic conditions.
But when you're ready to give your diet a fiber boost -- and have talked with your doctor about your plans -- take it slowly. Too much fiber too fast can cause cramps, gas, bloating, and diarrhea. Prevent those problems by adding just a few grams of fiber at a time. Get into the habit of drinking a minimum of 2 cups of a calorie-free beverage between each meal and to help avoid any problems.

Fast Food Survival

http://www.webmd.com/video/fast-food-survival-eat-healthy

Just click on the link to watch the video

Tomato Basil Crostini

Tomato Basil Crostini recipe

The only thing I would change here is to make the baguette a whole wheat one...so easy and so good.

Dietary Tips For Pain Free Arthritis

Free Health Videos | Good Dietary Tips

Two Quick Healthy Snacks

You could always use yochee in place of the cottage cheese. I have been using it in a lot of recipies this summer and I love it. If you want to know how to make your own it is explained in an earlier post. It is the easiest thing ever...if you can use a spoon, you can make yochee.

Summer Slim Down

I posted this as there are some good exercises shown here. If you can't do all of them, just pick out the ones that you can. It always makes you feel better to get outside and this is a good way to incorporate being outdoors with some activity.

Whole Wheat Yogurt Bread

This whole wheat yogurt bread is baked in a bread machine. All ingredients should be placed in the pan in the order shown.

1 ts Active dry yeast
2 ¼ c Whole wheat flour
1 tb Dry milk powder
1 tb Butter
1 tb Sugar
2 tb Sesame seeds
1 ts Salt
½ c Plain yogurt
½ c Warm water

Just set your bread machine to the whole grain setting. This bread is so good and so moist. I have never actually put the sesame seeds in but I am sure that would be good as well. Also, when I don't have dry milk powder, I just use regular milk and that works great. You won't be disappointed in this recipe, it is really delicious.

Beware of the word "Fat Free"

Just because a cookie is fat-free doesn't mean it's healthier than the original version. In fact, some fat-free cookies contain more calories than the original. Manufacturers often increase the sugar to make up for the flavor and texture lost without fat. Have a cookie if you want one -- one is the operative word.

Grow Younger, Live Longer

Morning Yoga

Whole Fruit vs Fruit Juices

It is better to eat whole fruit than to drink fruit juices because the fruit contains added fiber that helps you feel full. One serving of fruit also contains less calories than a serving of juice. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.

Living A Life of Purpose

http://selfgrowthistender.com/living-a-life-of-purpose/

I found this video really interesting so I wanted to pass it along. It really gives us all something to think about.

Hungry? Cravings?

Hungry? Hunger Control, Cravings, Weight Loss, Nutrition - Awesome video clips here

Skinny Snacks

Each of these great tasting snacks are approximately 100 calories or less:

2 cups of unbuttered popcorn
one hard boiled egg
a banana, orange or pear
1/2 cantaloupe
3/4 cup juice packed pineapple chunks
1/2 cup low fat frozen yogurt
1/2 english muffin
2 melba toast with 1/2 oz cheese
1 slice raisin bread with a touch of butter
a handful of grapes
2 wheat thins with 2 tsp of peanut butter
4 crackers and 1 cup of tomato or vegetable juice

I was prompted to find some healthy snack options after a conversation the other day about what to grab for something quick to eat and also what do you give kids who are always looking for something to eat...especially in the summer.

Not All Greens Are Created Equal

Iceberg Lettuce may be what you grew up eating but would it surprise you to know that is has no fiber at all?

If you want to get the most out of the greens in your salads, remember that the darker colored greens generally contain more vitamins and minerals like betacarotene and calcium. To improve the nutritional value of salad, mix various greens together. Excellent choices are chicory, raw spinach, swiss chard, boston lettuce, watercress and arugula.

Answering A Question Regarding Whole Wheat Flour

I was asked the other day whether you can just substitute whole wheat flour in place of white flour in any recipe. I said "I don't believe so and I think you are better off trying to find a similar recipe that calls for whole wheat". The reason being is that whole wheat flour is very dense. I have seen many recipes that say you can replace half of the flour with whole wheat and leave the other half white. I don't really like this idea, personally, because I prefer to eat 100% whole grains. I made a trip to the library and here is what I found out:

Yeast breads made with white refined flour rise better than whole grain breads because white flour contains more gluten, the protein that gives strength and elasticity to dough. Breads made with 100% whole grain flours will be very dense unless gluten is added. Fortunately, gluten may be purchased at natural food stores and many grocery stores. Add 1 & 1/2 teaspoons of gluten for each cup of whole wheat flour used in a recipe.

Other whole grain flours such as oatmeal, rye or barley flour have even less gluten that whole wheat flour so add 2 to 3 teaspoons of gluten for each cup of these flours used.

Be sure to use pure wheat gluten, usually referred to as vital wheat gluten in your recipes. Gluten flour, a mixture of vital wheat gluten and wheat flour, is also available for baking but will not give bread the same boost as vital wheat gluten.

It is recommended that whole wheat pastry flour would be best for quick breads, muffins, pastries and pie crusts. The reason for using this type of flour is that it is a lower protein flour. It is not recommended for yeast breads because it does not have enough gluten to provide proper structure for optimal rising.

My guess is that you will have to do some experimenting....that is what I do. When I find one that I really like, I pass it on. The best whole wheat muffins that I make and that my family loves are the Banana Chocolate Chip ones and you will find that recipe link on this blogsite. Also, the Peanut Butter Cookies are 100% whole wheat and they too are really good. ...no gluten added to those recipes.