Fiber helps the body stay healthy and may help prevent heart disease.
Soluble fiber, which is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering LDL, or “bad” cholesterol levels. Set a goal to eat 20 to 35 grams of fiber every day (read labels).
The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.
Include more fiber in your eating plan by:
- adding vegetables to sauces, stews and casseroles
- adding oats to meatloaf, soup, breads and cookies
- starting your day with a bowl of high fiber cereal (at least 5 gm dietary fiber per serving) and sprinkling it with slivered almonds and berries or sliced apples
- topping salads with fresh fruit and unsalted sunflower seeds
Help prevent heart disease by eating fiber regularly. Start with a goal of 5 servings of fruits and vegetables each day, along with whole grains and beans. Remember, as you increase your fiber you need to increase your water intake.
Scrumptious Blueberry Bran Muffins
From start to finish, in 30 minutes you will have delicious, nutritious muffins that will disappear as you take them out of the oven. Muffins are great when you are on the run. They can be a satisfying snack or when enjoyed with a glass of low fat milk they become a balanced, energy-producing breakfast.
Makes 12 muffins
Ingredients
1 ½ cups wheat bran
1 cup nonfat milk
½ cup unsweetened applesauce
1 egg
2/3 cup brown sugar
½ tsp vanilla extract
½ cup all-purpose flour
½ cup whole wheat flour
1 tsp baking soda
1 tsp baking powder
½ tsp salt
½ cup chopped walnuts
1 cup blueberries
Preparation
- Preheat oven to 375 degrees F. Grease muffin cups or use paper muffin liners.
- Mix together wheat bran and milk, let stand for 10 minutes.In a large bowl, mix together applesauce, egg, brown sugar, and vanilla.
- Beat in bran mixture. Stir together all-purpose flour, whole wheat flour, baking soda, baking powder, and salt. Stir into bran mixture until just blended. Fold in blueberries and walnuts. Scoop into muffin cups.
- Bake in preheated oven for 15-20 minutes, or until tops spring back when lightly tapped.
Nutrition Facts
Calories 156
Fat 4.3 gm
Sodium 224 mg
Fiber 4.6 gm
Protein 4.5 gm
Winter Roasted Veggies
Roasting veggies in the oven brings out a sweetness that you just don’t get when steaming or sauteeing. They not only taste fantastic, but the recipe could not be easier!
Serves 4
Ingredients:
2 pounds assorted root vegetables (carrots, parsnips, turnips, beets, onions, fingerling potatoes and/or sweet potatoes), washed, peeled and cut into 2” wedges
8 cloves garlic, peeled
1 tablespoon chopped fresh rosemary or 1 tsp. dried rosemary, crushed
1/4 teaspoon coarsely ground black pepper
1/4 teaspoon salt (optional)
Olive oil spray
Preparation:
- In a large bowl, combine all ingredients and coat lightly with olive oil spray. Use hands to mix ingredients so they are coated evenly.
- In large shallow roasting pan or jelly-roll pan, spread vegetables evenly.
- Roast at 425°F for 30-40 minutes (stir at 15 minutes) or until veggies are crispy, but tender inside.
Nutrition Facts:
Calories: 170
Fat: 1 gm
Carbohydrates: 37gm
Dietary Fiber: 8 gm
Sodium: 340mg
Protein: 4gm
Moroccan Chicken Stew
What better time of year to enjoy a hot bowl of soup or stew. Broth-based soups and stews are not only a low calorie way to fill up, but when filled with fresh veggies, beans and/or whole grains, the bowl becomes a powerhouse of vitamins, minerals, and fiber.
This Moroccan Chicken Stew recipe is very flavorful and pretty fast and easy when you do the prep prior to cooking. This stew is a meal by itself accompanied by a side salad.
Serves 6
Ingredients:
Olive or canola oil spray
1 TBS olive or canola oil
1 large onion, chopped
1 lb. boneless, skinless chicken breasts cut into 1-by-¼ inch strips
½ tsp cayenne pepper, or to taste
2 tsp ground cumin
¼ tsp turmeric
½ tsp salt
½ tsp freshly ground pepper
1 large yam, peeled and cut into ½-inch cubes
2 – 3 medium zucchini, quartered lengthwise and cut crosswise into 1-inch pieces
¾ cup tomato puree
4 cups canned chicken broth
½ cup whole-wheat couscous
1/3 cup fresh parsley, chopped
Preparation:
- Rinse, dry, and chop all ingredients and set aside.
- Spray a large pot lightly with olive or canola oil spray. Add oil and cook over moderate heat. Add onion and cook, stirring occasionally, until slightly browned, about 8 minutes.
- Increase heat to moderately high. Add chicken and spices. Stir and cook for 2 minutes.
- Add yam, zucchini, tomato puree and chicken broth to pot. Bring soup to a boil. Reduce heat and simmer, stirring occasionally, until vegetables are tender, but not mushy, about 8-10 minutes.
- Add couscous to soup. Simmer for 4-5 minutes, stirring occasionally. Remove pot from heat. Let soup stand, covered, for 2 minutes. Serve in individual bowls and top with chopped parsley.
Nutrition Facts:
Calories: 250
Fat: 4g
Sodium: 670mg
Carbohydrates: 30g
Dietary fiber: 5g
Protein: 23g
Grilled Salmon Over Savory Lentils
This recipe is a perfect example of a very heart-healthy meal. Enjoy with a side salad or grilled veggies and a glass of wine. Buon Appetito!
Ingredients:
16 oz. salmon
1 cup brown lentils
1 carrot
1 celery stalk
1 small onion
2 cups water or chicken broth
1 medium tomato
Fresh basil
Salt
Pepper
Olive oil
Preparation:
- In a small pot, sauté onion, carrots, and celery in 1 tsp. olive oil for 2 minutes.
- Add lentils and stir. Add water or broth and season to taste with salt and pepper.
- Bring to a boil and then simmer for 15-20 minutes until most of the liquid has been absorbed and lentils are soft. Set aside.
- Season the salmon on both sides with salt and pepper. Grill or sauté both sides until done, but not overcooked (7–8 minutes).
- While the salmon is on the grill: chop the tomato into small pieces, add chopped basil, salt and a little olive oil. This can be sautéed until warm or served at room temperature.
- To plate: form a mound of lentils on the bottom, add the salmon on top, and put the chopped tomato/basil mixture on the salmon.
- Optional: garnish the dish by topping with: toasted pine nuts, sliced olives, spinach, asparagus, etc.
Makes 4 servings
Nutrition Facts:
Calories: 398
Fat: 10g
Carbohydrates: 39g
Fiber: 8g
Sodium: 665mg
Protein: 39g
The “Sunshine” Vitamin
An Old Vitamin with New Health Implications.
What is vitamin D?
Vitamin D, often referred to as the “sunshine vitamin,” is actually a fat-soluble hormone that the body can synthesize naturally. With just 10-15 minutes of sun exposure per day on our face, hands and arms-without sunscreen, our bodies make vitamin D.
Why is vitamin D necessary?
Vitamin D assists in the absorption of calcium and promotes bone mineralization, which may prevent or slow the progression of osteoporosis. Research suggests vitamin D may also provide protection from and reduce the risk of:
- hypertension
- psoriasis
- multiple sclerosis
- rheumatoid arthritis
- dementia
- type I diabetes
- periodontal disease
In addition, growing evidence has demonstrated its important role in defending against cancer (studies link a deficiency of vitamin D to as many as 18 different cancers).
How much, and what kind, does an adult need?
According to the National Institutes of Health (NIH), the daily Adequate Intake (AI) for adults is 5 mcg (200 IU) daily for males, females, and pregnant/lactating women under the age of 50. People 50 to 70 years old should get 10 mcg daily (400 IU) daily, and those over 70 should get 15 mcg daily (600 IU). Based on recent research, many experts now consider this recommendation inadequate and suggest that the public is best served by higher intakes-perhaps 1,000 to 2,000 IU daily.
*Healthy By Design Nutrition Specialists recommend you ask your doctor about a blood test called the 25(OH)D for a more accurate assessment of your vitamin D status.
How do you get enough vitamin D from foods?
It isn’t easy to get enough vitamin D from your diet. While fortified foods such as milk and cereals are available, most provide vitamin D2, a form which is much less utilized by the body.
Good dietary sources include: fortified foods, eggs, salmon, tuna, Mackerel, and sardines. Since sunlight causes our bodies to make vitamin D, daily exposure is helpful.
What does a wheat allergy mean?
Wheat allergy occurs when there is an allergic reaction to gluten (the protein found in wheat, rye, barley and oats). Gluten refers to a group of proteins that are difficult for humans to digest.
Gluten causes damage to the intestinal lining by eroding the villi and microvilli essential for digestion and absorption processes. Once an immune response has been initiated, inflammatory reactions can cause a whole host of wheat allergy symptoms. A gluten/wheat allergy may not always be a severe frequent reaction but can result in many digestive symptoms – flatulence, bloating, constipation, diarrhea, pain, etc. – and may aggravate a host of other symptoms such as:
- Fatigue
- Depression
- Arthritis
- Migraines
- Eczema
- Psoriasis
- Anxiety
- Cramps
Wheat is more likely to cause an allergic reaction than any other grain. Modern wheat has been developed to contain higher gluten levels for the manufacture of bread and other products, and our digestive systems were not designed to cope with the indigestible proteins. Some people with a wheat allergy find they can tolerate oats, however it is important to note that oats are often processed and stored alongside other grains.
“Break” your “fast” with nutritious foods to fuel you up for a great day!
Breakfast really is the most important meal of the day. Not only does it give you energy, breakfast is linked to many health benefits, including weight control and improved focus.
Breakfast skippers tend to eat more calories later in the day, which can sabotage weight loss goals. Plan ahead by keeping fresh fruit, raw nuts, and whole grain breads and cereals on hand.
Here are some healthy, grab-and-go options that fill the bill:
- Whole-wheat toast with natural peanut butter and sliced banana
- Smoothie made with whey protein and fruit
- Whole-grain cereal with low-fat milk and 10 raw almonds
- Hard-boiled egg and a banana
- Whole-wheat English muffin with low fat ricotta cheese and slice of tomato
- Salmon on 1/2 whole-grain bagel with light cream cheese
- Oatmeal made with berries and 6 raw walnuts
- Breakfast burrito: Southwestern egg scramblers in a corn or whole-wheat tortilla and salsa
- Greek yogurt with sliced peaches, chopped raw pecans, and low fat granola