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How Sweet It Is … Your Guide to Alternative Sweeteners July 12, 2007

Posted by Anna Vincent in Let's Eat!.
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I recieve a regular email from Wild Oats, and they contain fabulous information. Here is a link to an article that helps you learn about alternative sweeteners. (White, refined sugar is POISON).


What are some easy ways to get more fibre into my diet? February 26, 2007

Posted by Anna Vincent in Healthy Living, Let's Eat!.
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Healthy adults need 20 to 35 grams of fibre per day. Unfortunately, many Americans only get half that amount. That’s bad news because fibre has many potential health benefits: It helps to lower blood cholesterol levels, aids in a healthy digestive system, and helps us to feel full.

But there is good news: Upping your fibre intake can be a caloric bargain. One cup of cooked, chopped broccoli contains about 4 1/2 grams of fibre and just 44 calories. Ten medium strawberries provide nearly 3 grams of fibre and only 36 calories. And a 1/2 cup of cooked black beans gives you 7 grams of fibre for 110 calories. Plus, there’s the added bonus that fibre-rich foods like fruits, vegetables, beans and whole grains contain a wide variety of substances that can help prevent heart disease and cancer. Here are some high-fibre tips:


  • Juice is a poor fibre source. Eat the fruit instead. A medium orange will give you about 3 grams of fibre, but an 8-ounce glass of orange juice has less than a 1/2 gram of fibre and almost twice the calories of the orange.
  • An apple with its skin on contains about 1 1/2 grams more fibre than does a peeled one.
  • Try tossing fruit into salads. Mandarin oranges, diced apples and dried cranberries go well with leafy greens.
  • Whip up a smoothie: Blend together the fruit of your choice with yogurt and ice.
  • Don’t overlook fruit for snacks. A bowl of sweet blueberries, plain or topped with whipped topping, can be a real treat.


  • Increase your vegetable intake by making a stir-fry or a big pot of veggie soup or by using veggies to fill out wrap sandwiches.
  • Try snacking on raw vegetables and low-fat dip or salsa.
  • Use colour as a rough guide. Spinach is a much better source of fibre than pale iceberg lettuce, and broccoli delivers a larger fibre dose than does washed-out-looking celery.
  • Use any of the wonderful frozen vegetable mixes on the market that can be tossed into pasta dishes and casseroles, or stir-fried or sautéed with your choice of protein.

Beans and peas

  • A cup of cooked, red kidney beans contains about 13 grams of fibre, a cup of low-fat refried black beans has nearly 15 fibre grams and a cup of cooked lentils delivers almost 16.
  • Make a bean chili, bean and low-fat cheese nachos or a bean-based soup.
  • White cannelini beans are wonderful tossed into pasta dishes.(One word of caution: If you do not eat beans on a regular basis, make sure to add them in gradually since they can be tough on your digestive system.)

Cereal, bread and grains

  • Make sure your bread is made from whole wheat; not just wheat (the outer coating of the wheat – as with other grains – contains the majority of the fibre).
  • Be sure to check your cereal box labels to compare its fibre content to other cereals. A multi-grain cereal may not give you much fibre if it’s not made from whole grains.
  • Think beyond white rice. Go for brown rice, its nutrient-dense cousin, but don’t draw the line there: Barley, couscous, millet and quinoa are also loaded with fibre.

Note: This information is borrowed from: http://www.weightwatchers.ca/util/art/index_art.aspx?tabnum=1&art_id=15321