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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).

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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:

Fruit

  • 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.

Vegetables

  • 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