Benefits and Needs for Fiber

While there is a wide range of foods that provide fiber, in today’s world, it is difficult for most of us to consume enough fiber to satisfy the daily minimums. The article below from “Food is Medicine”, shares twenty foods that provide high levels of fiber.

Today’s Western diet probably satisfies only about half of the recommended amount of fiber that you need. As the article states: this is a big deal because high fiber foods guard against a number of diseases like cancer, heart disease, and obesity. Many processed foods are “fiber enriched”, but these are not the most desirable source of this valuable (and indispensable) dietary need.

The article makes the case for foods high in fiber as the best way to satisfy your needs, it admits that it is unlikely that you will be able to satisfy minimum needs with diet alone; and suggests that you will need a supplement to meet your daily requirements. It also points out that the quality of the supplement can, and will, make a big difference.

An effective supplement will contain a recommended balance of both soluble and insoluble fiber. Insoluble fiber provides bulk in the digestive system which helps the elimination process, expelling carcinogens and toxins from the bowels. Soluble fiber is actually retained in the bodily system, creating a gel that prolongs elimination so that key nutrients can be absorbed more efficiently.

Some fiber supplements do not contain soluble fiber at all. Still, others do not contain enough insoluble fiber to do the job properly. It is important to have the correct balance of both. As has been stated, a healthy diet is best and this list of high in fiber foods provides a handy guide for healthy meal planning.

The company with which I am associated, offers a complete array of supplements and high-in-fiber snacks that allows me to effectively control my fiber intake daily. These products and supplements contain both insoluble and soluble fiber. I am convinced that my good health is as a result of these indispensable products. Here’s to your health!   

draxe.com/high-fiber-foods/

Another powerful reason to avoid drinking diet sodas

We already knew drinking sugary drinks was bad. Nutrition experts believe high levels of sugar contribute not just to rising levels of obesity, but also other health conditions such as diabetes, heart disease, dental cavities and cancer.

Boston University researchers found aspartame, a low-calorie sweetener, wreaks havoc on the arteries – as opposed to sugar-sweetened drinks. This means drinking diet soda is far worse for your health than drinking regular soda sweetened with sugar.

The results showed that adults who had one or more diet drinks a day were 2.9 times more likely to develop dementia and 3 times more at risk of strokes compared to those who virtually had none at all.

The team of scientists from Boston University believe the artificial sweeteners including aspartame and saccharine may be affecting the blood vessels, eventually triggering strokes and dementia.

This new study involved data on 2,888 adults older than 45 and 1,484 adults older than 60 from the town of Framingham, Massachusetts. The data came from the Framingham Heart Study, a project of the National Heart, Lung, and Blood Institute and Boston University.

“Our study shows a need to put more research into this area given how often people drink artificially sweetened beverages,” said Matthew Pase, a senior research fellow in the department of neurology at Boston University School of Medicine and lead author of the new study.

“Although we did not find an association between stroke or dementia and the consumption of sugary drinks, this certainly does not mean they are a healthy option. We recommend that people drink water on a regular basis instead of sugary or artificially sweetened beverages.”

Now, you have proof that  Drinking One Diet Drink A Day Can Triple Risk Of Dementia And Strokes. Only one a day!

So what to do? Drink ordinary water? That’s boring. We know getting eight glasses of water every day can be tough, but we’ve found a solution, SplasH2O.

SplasH2O® transforms plain water into a thirst-quenching, body-revitalizing, flavor sensation with tantalizing bursts of fresh fruit that will keep you making smarter choices. It’s a fantastic alternative to high-calorie, high-sugar drinks, and replaces them with sugar-free deliciousness. This fun, lively fusion of 5 classic fruits makes ordinary water taste refreshingly good—with no calories, sugar, or artificial flavors and colors.

We are so glad we found a way to turn water into a refreshing, flavorful drink that satisfies – without the sugar, calories, or cost of soda or fruit juice. We also know that we are reducing the chance of developing dementia or a stroke by switching. Now that’s something to consider.

The Centers For Disease Control And Prevention (CDC) have great information about the devastating consequences of eating too much sugar. It is very important to Know Your Limit for Added Sugars.

Another powerful reason to avoid drinking diet sodas

We already knew drinking sugary drinks was bad. Nutrition experts believe high levels of sugar contribute not just to rising levels of obesity, but also other health conditions such as diabetes, heart disease, dental cavities and cancer.

Boston University researchers found aspartame, a low-calorie sweetener, wreaks havoc on the arteries – as opposed to sugar-sweetened drinks. This means drinking diet soda is far worse for your health than drinking regular soda sweetened with sugar.

The results showed that adults who had one or more diet drinks a day were 2.9 times more likely to develop dementia and three times more at risk of strokes compared to those who virtually had none at all.

The team of scientists from Boston University believe the artificial sweeteners including aspartame and saccharine may be affecting the blood vessels, eventually triggering strokes and dementia.

This new study involved data on 2,888 adults older than 45 and 1,484 adults older than 60 from the town of Framingham, Massachusetts. The data came from the Framingham Heart Study, a project of the National Heart, Lung, and Blood Institute and Boston University.

“Our study shows a need to put more research into this area given how often people drink artificially sweetened beverages,” said Matthew Pase, a senior research fellow in the department of neurology at Boston University School of Medicine and lead author of the new study.

“Although we did not find an association between stroke or dementia and the consumption of sugary drinks, this certainly does not mean they are a healthy option. We recommend that people drink water on a regular basis instead of sugary or artificially sweetened beverages.”

Now, you have proof that  Drinking One Diet Drink A Day Can Triple Risk Of Dementia And Strokes. Only one a day!

So what to do? Drink ordinary water? That’s boring. We know getting eight glasses of water every day can be tough, but we’ve found a solution, SplasH2O.

SplasH2O® transforms plain water into a thirst-quenching, body-revitalizing, flavor sensation with tantalizing bursts of fresh fruit that will keep you making smarter choices. It’s a fantastic alternative to high-calorie, high-sugar drinks, and replaces them with sugar-free deliciousness. This fun, lively fusion of 5 classic fruits makes ordinary water taste refreshingly good—with no calories, sugar, or artificial flavors and colors.

We are so glad we found a way to turn water into a refreshing, flavorful drink that satisfies – without the sugar, calories, or cost of soda or fruit juice. We also know that we are reducing the chance of developing dementia or a stroke by switching products.

Now that’s something to consider.

The Centers For Disease Control And Prevention (CDC) have great information about the devastating consequences
of eating too much sugar. It is very important to Know Your Limit for Added Sugars.

Pancakes can be a powerhouse

Getting a good healthy start to your day with a hearty breakfast can set the tone for a productive day. Eggs are a great choice, but eggs day after day can get boring. A tasty alternative can be pancakes. But knowing what the dangers packed in pancakes are can help you make them a healthy choice.

Pancakes are high in carbs and contain a wide range of vitamins and minerals, but they can contain lots of fat, calories, and sodium. Still, pancakes can be a great addition to the variety of your morning meal. Knowing what they contain can be helpful to your healthy diet.

A 3.5 oz. serving of pancakes (2 cakes) contains about  221 calories, although the addition of butter and maple syrup can add considerable calories, obviously. A serving of pancakes contains 8.8 g of fat/ 3.8g are saturated fat. Avoid more than 15g of saturated fat per day. They also contain 27.2 g of carbohydrates, which is about 10% of what you should have in a day. You also get 8.1 g of protein which is about 17% of the average amount of this macronutrient.

Pancakes pack both a savory and sweet taste which is what makes them so satisfying. They contain about 4.3 g of sugar. The American Heart Association recommends under 25 g for women and 37 g for men. Salt in your batter constitutes 308 mgs of sodium and the recommended limit is at about 2000 mg, so measure your daily intake carefully.

But pancakes are a good source of phosphorus (20%) and calcium (18%) of your daily requirements. This makes them a good option for increasing bone strength and your body’s ability to manufacture RNA and DNA. Pancakes also provide significant levels of iodine and riboflavin as well as smaller amounts of vitamin C, Thiamin, vitamin B-6, niacin, vitamin B-12, magnesium, zinc, copper, and iron.

Whole-wheat flour will provide extra fiber and whole grains. I have also have attached some great recipes for high protein versions of these little-griddled beauties. While we found the recipes to contain great food additives, we in no way endorse the brands promoted. We use the recipes as additional options to our already great pancake recipes. We shop directly from a manufacturer that manufactures an entire suite of performance supplements that can “jack up” the nutritional value of your morning meal, as well as help control blood sugar! We have discovered the amazing power of pancakes when made with the proper ingredients. No syrup needed. Yes, they are that good!

Arsenic, Lead Found in Popular Protein Supplements

Whether for weight loss, muscle building, or simply as a convenient quick meal on the go, many Americans turn to protein powders and drinks.

But a new study shows that many of the top-selling powders and drinks may contain concerning levels of heavy metals such as arsenic, cadmium, mercury, and lead, and toxins like bisphenol A (BPA), a chemical found in some plastic containers and food can liners.

These substances have been linked to cancer, brain damage, and reproductive issues. When products were tested, many contained detectable levels of at least one heavy metal and 55 percent tested positive for BPA.The problem is, these toxins accumulate in your body and can stay there for years. Frequent consumption of foods that contain them can have adverse effects on your health.

This article from Consumer Reports provides a review of popular protein powders and drink supplements available today, and whether they’re necessary for most people.

The company I work with manufactures protein supplements and happily each product is made from only the finest ingredients to deliver the healthy, benefits. Every product in one line is also soy-free, gluten-free, and GMO-free, does not contain artificial sweeteners, and is kosher. A few specific products are also dairy-free and vegan.

Whether your goal is to maintain healthy blood sugar, build muscle, achieve a healthy weight, or just snack smarter, you need to be knowledgeable to protect your body every step of your journey. I’ve attached this article to help learn more about healthier for you flavors and formulas. You owe it to yourself to make an informed healthy choice.

Beauty Comes from the Inside

Shiny hair, robust nails, and bright skin can be signs of a great beauty regime…the things you do for the outside of your body. But as the article below from “The Healthy Food Guide” explains, your skin, hair, and nails are even more dependent on what’s going on INSIDE your body.

Your diet can be a huge determinant of the appearance of your skin, hair, and nails. The discussion from dietitian, Cindy Williams, speaks to the things that you can do to ensure that you are as beautiful as can be.

Be sure your diet includes plenty of protein (preferably lean) because our skin, hair, and nails are mostly protein. Essential fats are also part of internal health and beauty. Avoid the fats that are part of sugary snacks you may crave. The fats we refer to are essential Omega-3 and Omega-6 which occur in many seafoods. Eating fish, especially oily fish two or three times a week can help.

Foods high in iron not only will help maintain the cosmetic results you are seeking, it will bolster your energy levels, as well. Red meats are the best source of iron. If you avoid meats, you can get iron from legumes and whole grains, remember to assure proper absorption by supplementing with vitamin C.

Whole grains will add vitamin B (the skin vitamin) and the powerful antioxidant, vitamin E, will guard against dry skin. Nuts should also be part of your “beauty diet”. They provide additional essential fats. Nuts also offer a healthy alternative to higher calorie snacks and control your appetite.

Citrus for vitamin C, orange, yellow, red and green vegetables provide beta-carotene and vitamin A. Finally, hydrate with water and black, green and white tea to get the benefits of flavonoids which will help protect your skin from UV damage. 

I’m excited that the company I am associated with keeps its pulse on the consumer trends. They just developed an incredible supplement designed to target skin, hair, and nails. I plan on adding it to my daily supplements. Balance your dietary changes with healthy exercise and supplements that really work!

https://www.healthyfood.co.nz/articles/2008/june/8-steps-to-healthy-skin-hair-and-nails

Low Sodium Foods to promote heart health

Most people eat much more sodium (salt) than they need. This can lead to health problems like high blood pressure. To lower the amount of sodium in your diet, follow these tips when you go food shopping:

  • Choose fresh instead of processed foods when you can.
  • Use the Nutrition Facts label to check the amount of sodium. Look for foods with 5% Daily Value (DV) or less. A sodium content of 20% DV or more is high.
  • Look for foods labeled “low sodium,” “reduced sodium,” or “no salt added.”
To preserve your heart and keep pressure in check, get plenty of fruit and vegetables.
  • Any fresh fruits, like apples, oranges, or bananas
  • Any fresh vegetables, like spinach, carrots, or broccoli
  • Frozen vegetables without added sauce
  • Canned vegetables that are low in sodium or have no salt added
  • Low sodium vegetable juice
  • Frozen or dried fruit (unsweetened)
  • Canned fruit (packed in water or 100% juice, not syrup)
Breads, Cereals, and Grains

Compare labels to find products with less sodium. When you cook rice or pasta, don’t add salt.

  • Rice or pasta
  • Unsweetened oatmeal
  • Unsalted popcorn

Tip: If your food comes with a seasoning packet, use only part of the packet. This will lower the amount of sodium in the food.

Meats, Nuts, and Beans

Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.

  • Fish or shellfish
  • Chicken or turkey breast without skin
  • Lean cuts of beef or pork
  • Unsalted nuts and seeds
  • Dried peas and beans
  • Canned beans labeled “no salt added” or “low sodium”
  • Eggs
Dairy Products

Choose fat-free or low-fat milk and yogurt. Be sure to check the label on cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.

  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt
  • Low- or reduced-sodium cheese (like natural Swiss cheese)
  • Soymilk with added calcium
Dressings, Oils, and Condiments

When you cook, use ingredients that are low in sodium or have no sodium at all.

  • Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats
  • Vegetable oils (canola, olive, peanut, or sesame)
  • Sodium-free, light mayonnaise and salad dressing
  • Low-sodium or “no salt added” ketchup
  • Vinegar
Seasonings

Try these seasonings instead of salt to flavor your food.

  • Herbs, spices, or salt-free seasoning blends
  • Chopped vegetables, like garlic, onions, and peppers
  • Lemons and limes
  • Ginger

Heart-Healthy Foods to Prolong Your Life

When it comes to your heart, what you eat matters. Follow these tips for heart-healthy eating:

  1. Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
  2. Cut down on sodium (salt). Look for the low-sodium or “no salt added” types of canned soups, vegetables, snack foods, and lunch meats.
  3. Get more fiber. Eat vegetables, fruits, and whole grains to add fiber to your diet.

Take this list with you the next time you go food shopping.

Vegetables and Fruits

Eat a variety of vegetables and fruits. Buy vegetables and fruits that are in season, frozen, or canned.

  • Fresh vegetables such as tomatoes, cabbage, and broccoli
  • Leafy greens for salads, like spinach and kale
  • Canned vegetables low in sodium (salt)
  • Frozen vegetables without added butter or sauces
  • Fresh fruits such as apples, oranges, bananas, pears, and peaches
  • Canned fruit in 100% juice, not syrup
  • Frozen or dried fruit (unsweetened)
Dairy Products

Look for fat-free or low-fat milk products. Or choose soymilk with added calcium.

  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt (choose options with less added sugar)
  • Cheese (3 grams of fat or less per serving)
  • Fat-free or low-fat soymilk with calcium
Breads, Cereals, and Grains

For products with more than one ingredient, make sure whole wheat or another whole grain is listed first.

  • 100% whole-wheat bread
  • Whole-grain breakfast cereals like oatmeal
  • Whole grains such as brown or wild rice, barley, and bulgur
  • Whole-wheat or whole-grain pasta
Meat, Beans, Eggs, and Nuts

Choose lean cuts of meat and other foods with protein.

  • Seafood, including fish and shellfish
  • Chicken and turkey breast without skin
  • Pork: leg, shoulder, tenderloin
  • Beef: round, sirloin, tenderloin, extra lean ground beef (at least 93% lean)
  • Beans, lentils, and peas
  • Eggs and egg substitutes
  • Unsalted nuts and seeds
Fats and Oils

Cut back on saturated fat and look for products with no trans fats.

  • Margarine and spreads (soft, tub, or liquid) with no trans fats
  • Vegetable oil (canola, olive, peanut, or sesame)
  • Non-stick cooking spray
  • Light mayonnaise
  • Salad dressings that are oil based instead of creamy
Daily Supplements

For most people, diet and exercise aren’t enough to deliver optimal heart health. That’s why we use proven, natural solutions yo address six controllable factors for optimal heart health.

  • Omega-3s are good fats—polyunsaturated fats—that are derived from fish, nuts, and seeds. Our favorite is Crème Delight®— Peach Mango Tango with 1,080mg of research-proven EPA/DHA essential fatty acids, this supplement provides daily support for eye, heart, and brain health–in a flavor the whole family loves.
  • Mom used to give us cod-liver oil every morning especially in winter to help us avoid flu and keep us healthy. The taste was not a favorite and we weren’t enamored of it. Today we use Vitality Coldwater Omega-3® a pure, concentrated DHA and EPA Omega-3’s for superior cardiovascular and brain health benefits. Two soft gels include the research-recommended dose with no fishy aftertaste.  
  • CardiOmega EPA®with 1,000 mg of EPA plus 100 mg DHA this supplement is designed to support high levels of activity, since we’ve become serious about fitness and getting to a healthy weight, we find this helps promote rapid recovery and reduce activity-induced inflammation all while protecting our heart. 

Take care of your heart, it’s the only one you have!

Whole Grains & High Fiber

In this society that is possessed with health and healthy weight, and that is a good thing, many have chosen to increase their consumption of whole grains and high in fiber foods.

Whole grains are high in nutrients and when you eat them, you just feel good. That’s not surprising since they are not only high in vitamins, they contain a good amount of essential minerals, like zinc, iron, magnesium, and manganese, as well.

But, as the article I have included below, points out there are great differences between whole grains and refined grains, even when enriched. There are many choices when selecting your whole grains and, in most cases, there are a variety of preparations, which will allow you to add interest to your menu.

In addition to delicious variations you will be able to concoct that will make your fare delicious, you will be adding great benefits to increase your health and prevent or protect against many maladies that plague our contemporary, fast-paced lives.

Whole grains (and high fiber) will reduce your risks from heart disease, stroke, and obesity. If you are going to increase your intake of whole grains you may want to consider some supplementation to assure that your diet is balanced and truly healthy.

www.healthline.com/nutrition/9-benefits-of-whole-grains

 

Do you Get Enough Calcium?

Since you were a kid, your mom has been telling you, “Drink your milk. You need the calcium.”  It’s true. You need calcium for strong bones and teeth.

Everyone needs calcium, but it’s especially important for women and girls. Many people, including most women, don’t get enough calcium.

  • Calcium is essential for optimal bone health
  • Calcium helps with proper muscle contraction
  • Calcium is critical to nerve function

Calcium can help prevent Osteoporosis, which makes your bones fragile and more likely to break. Some people don’t know they have it until they break a bone. One in 3 women and 1 in 5 men over the age of 50 will break a bone because of osteoporosis. Calcium helps to keep your bones strong and less likely to break.

Protect your bones – get plenty of calcium every day.
Women:
  • If you are age 19 to 50, get 1,000 mg (milligrams) of calcium every day.
  • If you are age 51 or older, get 1,200 mg of calcium every day.
Men:
  • If you are ages 19 to 70, get 1,000 mg of calcium every day.
  • If you are age 71 or older, get 1,200 mg of calcium every day.
Kids:
  • Kids ages 9 to 18 need 1,300 mg of calcium every day.
How can you get enough calcium?

There are 2 easy ways to get your calcium.

1. Eat foods with calcium every day.

But, did you know milk is not the only source of calcium? Calcium is also found in vegetables like kale, most nuts and in the following foods:

  • Fat-free or low-fat (1%) milk, yogurt, and cheese
  • Soymilk with added calcium
  • Broccoli and dark green leafy vegetables
  • Tofu with added calcium
  • Orange juice with added calcium

For more ideas, check out this list of foods that are high in calcium.

2. Take a calcium pill every day.

You can take a multivitamin or a pill that has calcium. We like Vitality Calcium Complete. It contains four sources of calcium for timed release replenishment plus magnesium and Vitamin D to help maintain healthy bones and teeth. Plus, it’s powered by Oligo® for maximum mineral absorption.

Recent studies have shown that the benefits of calcium and Vitamin D extend far beyond strong teeth and bones. Vitality Calcium Complete goes above and beyond “daily minimum values” to deliver the optimal amounts of minerals from the best possible sources. Calcium is essential to optimal bone health as well as the proper function of the heart and nerves. But without Vitamin D3, calcium is very difficult for the body to absorb. Absorption isn’t the only difficulty. Once it’s in the body, calcium can remain in the bloodstream unless there is enough vitamin K2 to direct it to your bones and teeth for proper storage. To maximize the benefits of Vitality Calcium Complete, we pair it with Vitamins K2-D3.

Talk to your doctor before you start taking extra calcium.

Check food labels.

nutrition label highlighting percent daily value of calciumThe Daily Value (DV) on a food label tells you the amount of a nutrient (like calcium) that’s in a serving of the food. Foods that have at least 20% DV of calcium are excellent choices. Foods with at least 10% DV of calcium are good, too.

For example:

  • A cup of fat-free milk has about 300 mg of calcium, or 30% DV.
  • Some kinds of breakfast cereal have 600 mg of calcium per serving, or 60% DV.
If you take a calcium pill, make it easy to remember.
  • Take it at the same time every day. For example, take it when you brush your teeth before bed.
  • Leave the pill bottle out where you will see it, like on the kitchen counter or by the bathroom sink.
Get enough vitamin D.

Vitamin D helps your body absorb (take in) calcium. Your body makes vitamin D when you are out in the sun. You can also get vitamin D from:

  • Salmon and tuna
  • Milk with added vitamin D
  • Some breakfast cereals, yogurt, and juices with added vitamin D
  • Mushrooms
  • Vitamin D pills

Talk to your doctor before taking vitamin D pills.

Eat healthy.

Along with eating foods high in calcium or taking a calcium pill, it’s important to eat other healthy foods– like vegetables, fruits, whole grains, and foods with protein.