Got Fiber?

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Hey friends, did you know that according to multiple studies, fiber can reduce the risk of obesity, chronic diseases, and rapid aging?  Yep…

Here’s how it works in your body…fiber slows down the rate at which food enters your bloodstream and speeds up the rate at which it exits your digestive tract. So, as well as balancing blood sugar levels and cholesterol levels, fiber aids in the quick release of toxins from your gut and curbs your appetite and it feeds friendly bacteria in the gut. 

How much do you need? You should probably get 30-50 grams of fiber into your diet every day, with some variance based on your age and sex. It is also important to choose the right kind of fiber for your body.

It is generally believed that bran is the best fiber to eat. But….bran, or wheat fiber, is mostly insoluble and not digestible. Imagine it as a scouring pad for your intestines. While that’s good for getting you regular, soluble fiber is better for your health.

Where can you find soluble fiber? It’s found in fruits, vegetables, beans, nuts, seeds, and most whole grains. When the soluble fiber in these foods is metabolized by bacteria in your gut, the health benefits begin….benefits like lowering cholesterol, blood sugar, & insulin levels, preventing cancer, balancing hormone levels, removing excess estrogen, and reducing the risk of breast cancer, providing mineral food for colon cells, and more. In short, soluble fiber is essential for good health.

If you are looking for some recipes to boost your fiber intake, I got you covered! Just check out  some of my high-fiber recipe options:

Til next time, love, laugh, lift & EAT FIBER!  :-0

Lisa

 

References:

Super Human (good read by Dave Asprey)

National Library of Medicine – High Fiber Diet

Mayo Clinic article on fiber benefits

Healthline Benefits of Fiber Types

 

Why I Love Green Tea (& You Should Too!)

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I started drinking green tea 15 years ago shortly after my leukemia diagnosis. It was in my “combat phase” and I started researching anything and everything that was in my control so I could positively impact the outcome. Green tea came up repeatedly as something I should add to my arsenal, so I started drinking it, and I have been drinking 2-5 cups a day ever since. If you haven’t jumped on the green tea wagon, here are a few reasons why you should join me in this habit.

  1. It may prevent several types of cancers. Oral, prostate, breast…the list goes on. This is why I added it to my arsenal to begin with.
  2. It fights FAT. Green tea contains a powerful antioxidant called “EGCG” which inhibits metabolic syndrome. Here’s another thought: if you sub 1-2 cups of green tea for one soda each day, in a year you’d save > 50,000 calories. Lions and tigers and bears…OH MY! That’s 14 pounds…
  3. It prevents the build-up of cholesterol in the arteries and improves blood flow which means it reduces the risk of cardiovascular disease.
  4. What’s good for the heart is good for the brain. More recently, green tea has been shown to help block the formation of plaques linked to Alzheimer’s disease.
  5. What’s good for the heart and brain is also good for the eyes. Turns out the catechins in green tea can penetrate the tissues of the eyes boosting eyesight.
  6. It improves insulin use by the body and stabilizes energy. Drinking green tea helps prevent sugar crashes leading to fimageatigue and irritability.
  7. It provides anti-allergy and immune system support by reducing the allergy antibody immunoglobulin.
  8. Green tea is anti-aging. GIVE ME ANOTHER CUP! The ECGCs in it are 200X more powerful than Vitamin E in fighting free radicals causing skin damage and wrinkles.

Are you ready to join me?  If so, consider adding a little freshly squeezed lemon as that enhances the absorption. If not, read more about additional benefits and come on over to the GREEN side of life!

What have you got to gain?

Choose fit, live strong, laugh often.