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Category: Nutrition

Do you do FiberWise?

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I do! Why? Because FiberWise contains a unique blend of multiple fiber sources along with vitamins, antioxidants, soothing herbs, and probiotics that gives a broad spectrum of full-body benefits.

I like it because it promotes digestive health. According to research, a high-fiber diet helps reduce the risk of many serious health concerns in the digestive tract.
It promotes healthy weight loss. I know it helps me feel fuller longer helping to reduce overeating, which in turn helps prevent weight gain and makes it easier to shed excess pounds. Plus there is an added benefit that it helps to reduce the risk of heart disease.

How? Well, soluble fiber may help lower total blood cholesterol and LDL cholesterol, which may in turn help lower the risk of heart disease. Supposedly it helps do this by “sweeping away toxins and waste throughout the body. Fiber helps keep toxins from recirculating in the bile and blood, and speeds the passage of waste from the body. another benefit is that it supports immunity by providing food for the “friendly” bacteria in your large intestine that fight the growth of harmful bacteria and contribute to immune support throughout the body. who can forget the primary selling benefit of fiber? It improves regularity. According to research, a high-fiber diet may help promote a healthy digestive tract.

How does it work? Well, fiber is a component of plant food that is never broken down and absorbed by the body—allowing it to perform important functions that no other food can. The two forms of fiber, soluble and insoluble, both play important roles in maintaining optimal health. 

One of the most treasured forms of fiber is psyllium husk. A flowering annual shrub-like plant, psyllium is a rare, unique ingredient that delivers the perfect balance of soluble and insoluble fiber in small, almost tasteless doses.

Psyllium is 68% soluble fiber and 32% insoluble fiber. Just seven grams of this precious fiber a day may reduce the risk of heart disease. Two servings of FiberWise drink a day will provide 7.0 – 8.0 grams! Diets low in saturated fat and cholesterol that include those seven grams of soluble fiber per day from psyllium husk may reduce the risk of heart disease. One FiberWise bar provides 1.7 grams and one serving of FiberWise drink provides 3.5-4.0 grams of this soluble fiber.

SOLUBLE FIBER. Soluble fiber dissolves in water and forms a gel-like substance during digestion. In this form, it traps excess sugars, fats, and cholesterol as it moves through the intestines, helping sweep them out of the body. It also plays an important role in lowering LDL blood cholesterol and reducing blood glucose levels after eating.

INSOLUBLE FIBER. Insoluble fiber is never dissolved. Instead, it acts like a sponge, soaking up to 15 times its weight in water. Its primary benefit is to provide bulk, which can help promote feelings of fullness while also speeding up the movement of food through the digestive system, promoting regularity.

HOW FIBER HELPS CLEANSE YOUR BODY OF TOXINS. The liver begins producing a substance necessary for digestion called bile. Bile is made of acids as well as cholesterol. Bile is stored and concentrated in the gallbladder until foods that contain fat are eaten. After eating, the bile is dumped into the small intestine, where it breaks up fat, grease, and food particles. At the lower end of the small intestine, the bile is broken down into its individual component parts—cholesterol, fat, toxins, and wastes. If there is an adequate amount of fiber in the intestines, the fiber binds up the cholesterol, fat, and toxins and sweeps them out of the body. If there isn’t enough fiber in the intestines, the toxins reenter the bloodstream and are recirculated throughout the body. These toxins will eventually reach the liver. This forces the liver to process them again and dump them into the intestines in the next batch of bile. That’s a lot of work!

To help my system run in peak condition, I use Fiberwise either in the drink form (Orange or Raspberry) or, in the newer powder that is tasteless and can be added to my foods, such as home baked muffins, pancakes and waffles or even soups and gravies. FiberWise is formulated with a unique, proprietary fiber blend of psyllium, oat, apple, rice bran, chicory root, maltodextrin fiber, and fructooligosaccharide (FOS). FiberWise also contains a proprietary blend of soothing herbs, antioxidants, and probiotics to make each one a truly one-of-a-kind health supplement.

Soothing herbs such as ginger help reduce occasional intestinal gas and bloating, while peppermint and licorice root help balance intestinal flora and soothe mild indigestion. Antioxidants such as vitamins A, C, and E help fight free radical damage during digestion and throughout the entire body. Probiotics such as Lactobacillus acidophilus are “friendly” bacteria that help break down food in the intestines as well as create an environment that keeps “bad” bacteria in check.

On a daily basis, 95% of Americans are only getting about half as much fiber as they need. A single glass of FiberWise provides 13-15 grams of healthy fiber to help you meet your optimal daily fiber. To read more click here.

FiberWise Chart Description

Gluten Free Challenges

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If you must (or choose) to go gluten-free, one of the challenges is getting enough dietary fiber. 
Why is that, you may wonder.

You see, on a typical diet, your doctor might tell you to eat more healthy whole grains, like wheat bran, whole wheat bread and cereals to increase your fiber intake. That can be a problem for those with celiac disease who are on a gluten-free diet since many gluten-free foods are low in fiber.

The good news is that there are plenty of gluten-free alternatives to whole wheat that are still high in fiber.

There are two types of dietary fibers – soluble and insoluble.
Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against diarrhea. Examples of foods with soluble fiber include:

  • Legumes (beans, peas, lentils, chickpeas, soybeans)
  • Fruits (apples, pears, oranges, prunes)
  • Vegetables (carrots, broccoli, Brussels sprouts, eggplant)
  • Sweet potatoes
  • Ground flax seeds and chia seeds

Insoluble fiber helps prevent constipation. Examples of foods with soluble fiber include:

  • Quinoa
  • Buckwheat
  • Millet
  • Wild and brown rice
  • Nuts (almonds, walnuts, pecans)
  • Fruits (strawberries, papayas, mangoes)
  • Vegetables (cucumber, asparagus, okra)

When consuming a diet rich in fiber, it is important to drink water to prevent constipation. Consuming about eight (8-ounce) glasses per day is recommended for adults.

To go gluten-free or not: That is the question!

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Actually, it’s not that simple.

There are benefits of going gluten free, true. For those with celiac disease, it’s a priority! If you don’t have celiac disease, there are several things to consider before going gluten-free:

  • Lack of fiber. Most Americans already miss the mark on fiber. Women require 28 grams of fiber/day, men need 35 grams. The average American gets less than 15 grams a day. That means you will need to think about taking a fiber supplement.
  • Increased risk of Type II Diabetes. Research showed that when participants ate gluten, they were less likely to be diagnosed with type 2 diabetes. The study showed that the more gluten in the diet, the lower the risk of diabetes. Fiber, vitamins and nutrients found in healthy foods containing gluten proved to be beneficial to the overall health of the participants.
  • Weight Gain. Many gluten-free baked items like muffins, cookies or brownies are higher in calories and sugar than their ‘normal’ gluten-containing counterparts. That’s because the items still need to taste good and offer similar texture, but one one item is removed another is there to take it’s place and it can be in the form of a higher sugar or fat content. Because people are tricked into thinking they’re making a ‘healthier’ decision when they choose a gluten-free diet, they often don’t take the time to check labels and nutrition facts. This can lead to weight gain and mote unhealthy choices.
  • Lack of essential vitamins and nutrients. Switching to a gluten-free diet by choice means you also need to be mindful of what you eat. This makes it more difficult to maintain a balanced diet, which may lead to completely unnecessary added stress in the grocery store aisles for limited benefits. Reseach shows that people on a gluten-free diet have increased levels of heavy metals in their blood and urine – possibly due to the increased consumption of rice in gluten-free foods.

Making the choice of going gluten-free is not an easy one. Based on the way that gluten works, it’s an all or nothing decision. If you think going gluten-free is for you, please do your research.

Things Magnesium can do for you

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Magnesium is a key factor in helping your body run smoothly.
It may:

  • Boost exercise performance
  • Combat depression
  • Support healthy blood sugars
  • Promote heart health
  • Lower inflammation
  • Prevent migraines
  • Improve PMS
  • Promote bone health
  • Support better sleep

FUN FACT: More than half of the magnesium in our body is stored in bones, and the remaining in various tissues throughout the body!

What us the best time to take your vitamins?

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Have you ever given thought as to the best time to take your vitamins?
Do certain supplements cancel out others?

Although you can take a multivitamin any time of day, it’s best to take with food. Stomach acid can not only upset your stomach, it can also destroy the multivitamin and make absorption impossible. I take one that comes in an acid resistant capsule so to address both of those issues, but most vitamin companies don’t bother. Regardless, I recommend taking your supplements with a meal (that means more than just a banana).

The answer to the second question is yes. It can become a problem when we try to be our own pharmacy and not consult experts. By experts, I’m not talking doctors. Doctors have all of three hours of nutrition education when they go through medical school. That’s one of (a few) reasons why they don’t support nutrition in their protocol.

For instance, did you know that Iron can interfere with the absorption of calcium? That means you shouldn’t take your iron supplement with high calcium foods. Truth is, most people DO NOT NEED AND SHOULD NOT USE an iron supplement. When a friend’s husband started his immunotherapy, they learned that iron can be a magnet for cancer. So, the iron that comes in your multivitamin is usually enough for most people.

During Covid, some people were advised by their doctors to take Vitamin A, but that comes with a huge risk. Large doses of Vitamin A (or beta-carotine) can raise your chances of lung cancer if you are (or were) a smoker.

People who have Hashimoto’s (hypothyroidism) often take a medication called Synthroid. If you take a thyroid medication, taking calcium, magnesium, or iron within four hours of taking Synthroid can cut your dosages strength. 

Luckily for me, the supplements I take have a little infographic on them that show what i the best time of day to take them.

I Love Cinnamon

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Why you should too! 

Cinnamon has been used as a natural medicine for thousands of years. This aromatic spice helps to regulate blood sugar, reduce inflammation, and fight the spread of cancer cells. 

Cinnamon has potent antioxidant and anti-cancer properties that can help to reduce tumor growth. 

A test-tube study done on cinnamon extract demonstrated that the spice not only reduced the propagation of cancer cells, but it also killed them. More human research is being done to understand exactly how cinnamon fights against the spread of cancer in human cells. 

TIPS:

  • Enhance your breakfast cereal or oatmeal by adding half a teaspoon of cinnamon 
  • Add some to your coffee or tea to give it a lovely warm flavor. 
  • Enjoy a cinnamon stick with your herbal tea or spiced cider for a cozy treat 
  • Add cinnamon to roasted butternut squash, pumpkins, and sweet potatoes

When I smell cinnamon, it reminds me of holiday and warm fall days and cozy times. I also love how it’s supposed to help regulate blood sugar That’s why I sprinkle it on lots of great foods and drinks!

The power of broccoli

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Broccoli is one of those foods you must always have in your grocery basket! 
I know I do. I often eat broccoli and in various forms, steamed, roasted, raw, in soups, stews and salads.
It’s been a staple in my kitchen for years.

Why do I believe broccoli is an essential part of my diet? Well,

  • It has strong anti-cancer properties. Studies have shown that is reduces the number and size of breast cancer cells.
  • One study shows that it helps to eliminate prostate cancer cells and reduce tumors by half.
  • It contains a high amount of fiber and antioxidants which work together to reduce inflammation and help with digestion and elimination. That, in itself, helps to prevent cancer from growing.

To me, this is THE most important vegetable we can eat. Plus, we have so many options on how to prepare it: In soups, stir fry’s, raw, steamed, etc. I truly believe everyone should make it a regular diet item throughout the week!

THE CANCER/FIBER CONNECTION 

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Colorectal cancers are the third leading cause of cancer mortality rates in the US with over 100,000 new cases of colon cancer and over 40,000 new cases of rectal cancer reported in 2020.

There is evidence linking that eating a high-fiber diet from whole grains and cereals can lead to a lower risk for colon cancer. Fiber also improves satiety and prevents overeating. It prevents obesity, which is linked to higher cancer risk. Healthy sources of fiber include barley, beans, nuts, fruits, and peas.

But getting enough fiber every day can be challenging. Women need 28 grams/day and men need 35 grams. So here’s my tip:

Russ and I add our Fiber mix to our protein shakes. By mixing it in the blender, you’d never know we were drinking fiber! Plus one serving of my favorite fiber mix is 15 grams! That makes it super easy to get the right amount every day!

But here are other ways to add 15 grams of fiber:

  • Breakfast: Switch from juice to ½ to ¾ cup of fruit on cereal, sliced on toast or eaten out of hand: + 2 more grams of fiber
  • Lunch: Swap 2 slices white bread for whole-wheat bread: + 2 grams of fiber. Instead of potato chips, choose 1 cup of raw pepper strips or other vegetables: + 1 gram of fiber
  • Afternoon snack: Instead of a candy bar, tide yourself over with an ounces of nuts: + 2-4 grams of fiber
  • Dinner: Replace part of the chicken or meat in your stir-fry, chili or casserole with ½ cup of black beans or lentils: + 8 grams of fiber
  • TOTAL: 15-17 grams of additional fiber

Fiber matters!

Friends are the best kind of advertisement.

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Twenty years ago, I had a conversation went something like this:

Me: With a string of complaints about the need to take a nap to make it through the day after yet anther asthmatic attack. Back then I was on a lot of medications including sever corticosteroids.

My friend Debbie: You need to try this supplement pack.

Me: I already take quality vitamins. Doctor-approved and it costs me $120 dollars every month!

Debbie: You really should just try these. A few other customers have commented their asthma improved after taking these – especially this Provex – after a few months. You can easily try it. There is a 90-day money-back guaranteed and this one costs just $20.

Me: (not wanting to appear closed-minded) Okay, I’Il try it for ONE month – I said in my head only. I was totally skeptical of her company claims.

Well, in less than a month, my energy level was drastically different. I suspected a tricky ingredient
There was no trick. Just quality vitamins and minerals in a single supplements. Long story short: that $20 vitamin/mineral pack helped to improve my asthma, I was able to get off many of the medications and fewer attacks meant I no longer needed to nap. Plus, these saved me $100 a month in just the supplements, I was also saving on medications. Twenty years of feeling healthier and stronger.

I am forever grateful that my friend Debbie had that conversation with me that day.

Not all vitamins are created equal. Trust me.

Using a safer budget-friendly sunscreen

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Most people seem to think that sun-screen is only for the warmer, summer months. You know at the beach, playing ball and the rest. But the sun still shines in winter and, if you participate in outdoor snowy sports, the glare from the sun is so much greater than one would think. Plus, many people head to warmer climes to escape the snow and they need to take care of skin
protection as well. There’s never a time you shouldn’t be concerned about sun damage.
Painful sunburns can happen anywhere and at anytime.

So for on-the-go UVA/UVB protection, I grab Sun Shades Sport SPF 50 Sunscreen. Sun Shades Sport features dermatologist-recommended avobenzone and an exclusive natural blend of vitamins and antioxidants. This sunscreen helps protect skin against signs of premature aging and environmental damage for 80 water-resistant minutes and sprays on evenly for protection without feeling sticky or tacky on your skin.

Water-resistant, it protects against harmful UVA and UVB sun rays with quick and complete spray-on coverage.

  • SPF 50
  • Sprays onto the skin in a complete, uniform layer 
  • Feels natural and clean on your skin 

Using a safer alternative that is budget-friendly is what matters most to me