We hear a lot about how important
it is to include fiber in our diet. The “Western diet” is made up of
mostly highly processed and refined foods. White bread, white rice and processed
pastas are stripped of dietary fiber. Canned vegetables instead of fresh and
raw, fruit juice instead of whole fruit, refined cereals instead of whole
grains…our bodies are literally starving for fiber!!!
Two-thirds of the common diet
come from corn, wheat, rice and soy, all highly processed and stripped of their
nutrients. They are quickly
converted into empty calories, unhealthy carbs and instant sugar in our
bloodstreams.This lack of fiber contributes to
heart disease, colon disease, cancer, diabetes and obesity.
Fiber consists of carbohydrates
and other compounds that make up the cell walls of plants that releases organic acids
in the body that provide us fuel, cleanse the digestive tract, help the liver to
function, and rid our bodies of toxins, pathogens, added cholesterol and extra
sugar.
There are two types of fiber: soluble
and insoluble. Soluble fiber dissolves into a gooey glob. This traps fats and sugars, bacteria and toxins and helps move
them out of the body. Insoluble fiber does not dissolve.
Its stiff components scrub the digestive tract lining, removing plaque, trapped
toxins and other material.
Both types of fiber help us to
feel fuller, eat less and stabilize blood sugar levels. They stimulate digestion
and elimination, increase our metabolism and help maintain electrolyte balances
in the body.
Whole foods are the best source
of dietary fiber: raw vegetables, real fruit and sprouted whole grains. Avoid packaged
foods like bars or cereals that claim to give you a vast majority of the fiber
you need.
A few foods high in fiber to add to your diet:
Avocados
Beans
Lentils
Kale
Raspberries
Flaxseeds
Chia Seeds
Green Leafy Vegetables
Sweet Potatoes
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Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
www.optimumwellnessmn.com
I get numerous questions from people asking what they need to eat be healthy. I hate the term "diet" and feel it should never be used. I prefer "healthy and clean eating." You can go ahead and ditch the standard food pyramid that promotes ridiculous amounts of carbohydrates from starchy grains and promotes inflammation, not to mention grains turn into sugar in the body within 4 seconds of consumption!! Start following these recommendations and I guarantee you will look and feel amazing!! Organic is best! And also be sure to drink half your body weight in ounces of purified water a day!
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| Vegetables and Herbs: 5+ servings a day |
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| Fruits: 2-5 servings a day |
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| Raw Nuts and Seeds: 1-3 servings a day |
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Beans and Lentils: 0-2 servings a day
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| Sprouted whole grains: 0-1 servings a day |
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Meats (grass-fed) , fish (wild caught), and raw dairy: 1-3 servings a day
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Red wine, dark chocolate, other treats: 0-1 servings a day/sparingly :-)
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Copyright, 2012, Jackie Mart. For further information about this blog, or Optimum Wellness MN, contact Jackie Mart at 712.790.5883 or
jackieamart@hotmail.com.
As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.
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