get your sh*t TOGETHER!

Ah January. The party’s over, right? Time to curb the tree, put away the decorations and get serious about all those good intentions to eat healthier. But how about we resist the urge to write up a list of things we WON’T eat and replace it with a list of things we will. Now, put fibre at the top of the list.

Fibre comes in two forms: soluble and insoluble. The soluble form attracts water (so you need to make sure you’re drinking enough water) and is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Insoluble fibre, adds heft to your stool and can help to move waste through your digestive track quickly. Insoluble fibre is found in wheat bran, vegetables and whole grains.

Okay, so it is obvious that fibre plays a role in keeping you regular and preventing constipation. Which is good enough reason to have a fibre rich diet, right? But fibre does so so much more my friends.

Aim for Type 3 or Type 4.

Healthy gut bacteria. Soluble fibre basically sails through our digestive system until it hits our intestine and then feeds the some 100 trillion bacteria that live there. They do us a solid and turn it into usable energy.

Lowers cholesterol levels. Studies show diets high in soluble fibre can reduce bad cholesterol, “lipoprotein” and has also been linked to reducing blood pressure and inflammation.

Reduces risk of Type 2 Diabetes. Soluble fibre slows down the absorption of sugar in the bloodstream and improves blood sugar levels.

Helps maintain a healthy weight. Fibre fills you up faster and you feel full longer.

If you decide to increase your fibre (and why wouldn’t you), gradually increase it. If you go full tilt you could get cramps and diarrhea, but worse than that, you could just abandon the notion altogether. And you really shouldn’t.

Want to have staple of high protein, high fibre and low fat recipes to boost your post holiday health? I have some great workshops in the coming weeks to get you started.

Vegan Cooking: For the Love of Pulses

Intro to Indian Cooking

Women should get 25 grams of fibre each day.

Men should get 38 grams of fibre each day.

Government of Canada

Best Sources of Fibre

Legumes, Nuts and Seeds

SourceServing SizeFibre/grams
Split peas, boiled1 cup16.0
Lentils, boiled1 cup15.5
Black beans, boiled1 cup15.0
Lima Beans, cooked1 cup13.2
Baked beans, canned1 cup10.0
Chia seeds1 ounce10.0
Almonds1 ounce (23 nuts)3.5
Pistachios1 ounce (49 nuts)3.0
Sunflower kernels1 ounce3.0

Grains

Spaghetti, whole-wheat, cooked1 cup6.0
Barley, pearled, cooked1 cup6.0
Bran flakes1 cup7.0
Pearled Barley, cooked1 cup6.0
Quinoa, cooked1 cup5.0
Oat bran muffin1 medium5.0
Oatmeal, instant, cooked1 cup5.0
Pearled Barley1 cup6.0
Brown rice, cooked1 cup3.5

Vegetables

Artichokemedium cooked10.3
Green peas, boiled1 cup9.0
Broccoli, boiled1 cup chopped5.0
Turnip greens, boiled1 cup5.0
Brussels sprouts, boiled1 cup4.0
Potato, with skin, baked1 medium4.0
Sweet corn, boiled1 cup3.5

Fruit

Raspberries (raw)1 cup8.0
Blackberries (raw)1 cup7.6
Avocado 1 half6.7
Pear1 medium5.5
Apple, with skin1 medium4.5
Banana1 medium3.0
Orange1 medium3.0
Strawberries1 cup3.0

If you want to sneak some fibre into smoothies have flax seeds and chia seeds handy. Two tablespoons of flax seeds give you 3.8 grams of fibre and omega-3 fatty acids. Chia seeds turn liquid into a thick gloopy gel and add 5.5 grams of fibre for every tablespoon.

Want to have staple of high protein, high fibre and low fat recipes to boost your post holiday health? I have some great workshops in the coming weeks to get you started.

Wishing you great health and great cooking.

Happy New Year!
Lisa

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