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Fiber is a great way to keep your digestion regular and healthy. Did you know that fiber-rich plants are prebiotics?
Fiber-rich plant foods are GOOD for the healthy bacteria in our gut, helping our flora stay healthy and in balance.Fiber is also important for detoxification (or your body's normal day to day cleaning processes), helping your body to successfully remove toxins form our bodies. Fiber also helps to slow down the absorption of sugar into our bloodstream, decreasing drastic spikes in blood sugar. Most vegetables, fruits, nuts, seeds, and whole grains contain good amounts of fiber.
Fiber helps us to maintain a steady level of energy throughout the day.
GreensGreens are rich in fiber, minerals and antioxidants. Baby spinach in your smoothies is an excellent way to add greens. Additionally, baby spinach has a nice soft taste to it, versus kale is has a stronger taste. If you are new to greens in your smoothies start with spinach.
Flax SeedsFlax seeds are a good source of both omega-3 fats and fiber. Flax seeds also contain a good amount of vitamin E, which is excellent for the skin. Grinding your flax seeds is a must in order to get the nutritional value of these plant-gems.
Chia SeedsThese tiny seeds pack a nutritional punch. This is the richest plant source of omega-3 fats. They are also packed with minerals and a great source of fiber. They also have a special property in that they swell to up to 5 times their size when added to liquid, so they can help you to feel full faster and for longer.
Psyllium HuskPsyllium husk is a seed from the plant Plantago ovata from India. When soaked in liquid it turns into a solid gel-like consistency. It has the ability to help sweep your intestines clean.
Fiber PowdersFiber powders are usually made from a mix of plant-based sources of fiber, containing both psyllium husk and flax meal (ground flax seeds). Some contain probiotics and other nutrients. This can be a convenient solution for getting in more fiber regularly. Though probably not needs if you are eating a good amount of fruits and veggies unless you struggle with constipation or eat a lot of meat and cheese.
Nut ButtersNut butters are an excellent source of fiber as well as fat and protein. You can add these to smoothies for an extra kick that makes the drink richer, creamier and more filling. Read More »
We are busy. We might not "like" to cook. We know it's way healthier. Having a well stocked pantry can help!!
Spice and HerbsSalt and Pepper Curry powder Smoked paprika Ground cumin Dried thyme Dried oregano Dries rosemary Chili powder Dried dill Dried sage Garlic powder Ground ginger Cayenne Cinnamon
Oils and ConidmentsExtra-virgin olive oil Sherry or wine vinegar Balsamic vinegar Mustard Soy sauce Mayonnaise Hot sauce Ketchup Fish sauce BBQ sauce
StaplesRice Whole grains Canned beans Dried beans Oil-packed tuna Cannes tomatoes Coconut milk Tomato paste Peanut butter Nuts/seeds Stock Honey or maple syrup
Long Storing Veg and FruitOnions Ginger root Potatoes Garlic Sweet potatoes Carrots Cabbage Squash Shallots Lemons/limes Apples Frozen veg and fruit
Long Storing Dairy/MeatEggs Butter Yogurt Parmesan cheese Other hard cheeses Ricotta cheese Goat cheese Read More »
[amd-zlrecipe-recipe:13] And just an addition FYI.
|Principle||Nutrient Value||Percentage of RDA|
|Total Fat||49.05 g||164%|
|Dietary Fiber||6 g||16%|
|Pantothenic acid||0.750 mg||15%|
|Vitamin A||16 IU||0.5%|
|Vitamin C||1.9 µg||3%|
|Vitamin E-γ||35.10 mg||237%|
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Walnuts help you recover from intense workouts!We all know that working out (intensely) can be very stressful. And while working out is a good "stressor", we still need to be mindful of helping the body to recover. When we are speaking of foods to help us recover, we are talking about providing the body with macro nutrients (calories, fats, proteins, etc) AND MIRCO NUTRIENTS (vitamins a, b, c .... etc). These micro nutrients are crazy important. For this article we are focusing on antioxidants. All forms of stress increase production of free radicals, a metabolic by-product of the body from utilizing fuel to create energy. These charged atomic particles bounce around your system causing little sparks of damage. Antioxidants neutralize these micro invaders.
Nutrition Journal - January 2014, has shown that consuming walnuts is an effective way of reducing this oxidative stress.Walnuts contain nutrients that help reduce the stress caused by intense workouts. This means that you will be able to recovery faster, leading to faster repair of lean muscle. Feeding your body in this way allows you to safely trainer harder and more frequently. Walnuts are slower to digest. My suggestion is to eat 1 to 2 ounces at night. In addition to being very high in antioxidants, they are stellar for the brain, have beneficial fats and are a nice CLEAN source of protein.
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