Our level of nourishment and health greatly depend on the passage of food through our digestive tract. Without fibre (the indigestible portion of plant food) it is impossible for digestion to take place in a healthy way.
Having Adequate Fibre:
- Removes fat from colon wall
- Helps prevent diabetes, heart disease, obesity, high blood pressure and bowel disorders, including colon cancer
- Removes unwanted metals and toxins from the body, including excess hormones
- Helps lower blood cholesterol and stabilize blood sugar levels
- Prevents constipation and hemorrhoids and assists weight loss by suppressing appetite
30-35 grams of fibre is needed every day!
We need both of these types of fibre to prevent disease:
Soluble Fibre (dissolves or swells in water) forms a gel like substance in digestive tract.
- Oatmeal, oat bran, nuts, seeds, lentils, legumes, barley, carrots, pears, beans, dried peas, psyllium, flax, chia seed, fruits, vegetables
Insoluble Fibre (does not dissolve in water) passes through digestive tract nearly unchanged, working as an internal “broom” sweeping up the debris no longer needed.
- Broccoli stalks, green beans, dark leafy vegetables, fruit skins, bean skins, seeds, corn, root vegetables, whole wheat, brown rice, nuts, vegetables, fruits, whole grains
Amp Up Your Smoothies!
Smoothies are a fantastic way to grab a meal on the go and increase your intake of fibre, protein, fruit and veg for the day. But are you making the most of them? Sneak in these extra superfood ingredients to really give your health the boost it needs!
Chia Seeds: are loaded with antioxidants, fibre, protein and omega 3 essential fatty acids! This high fibre digestive helper is also a natural thickener (so don’t add too much).
Spirulina: is largely made up of protein, essential amino acids and iron. This makes for a great blood building food supplement post surgery, during pregnancy or any time the immune system needs a boost!
Maca Root: a true super-food containing high amounts of minerals, vitamins, enzymes and all 20 essential amino acids. It is rich in B-vitamins (the energy vitamins), and a great vegetarian source of B-12. Maca root has also been shown to be beneficial for an array of hormonal problems including PMS, low libido, menopause, and hot flashes. Go for the gelatinized version for increased absorption.
Hemp Protein: especially great for those of us who can’t digest whey protein, hemp protein is loaded with essential fatty acids, fibre and complete protein (contains all 20 necessary amino acids used in the human body). ‘Gold Top Organics’ is one of the best tasting brands on the market.
Flaxseed: gains traction in the nutritional world by being a great source of omega-3 essential fatty acids, lignans (which have antioxidant and cancer fighting qualities) as well as being both soluble and insoluble fibre. Freshly ground is best, or store in your freezer to keep fresh.
Turmeric: a powerful anti-inflammatory to help with achy muscles and joints that contains protein, fibre, niacin, Vitamin C, Vitamin E, Vitamin K, potassium, calcium, copper, iron, magnesium and zinc.
You’re Maca’in me Crazy Smoothie Recipe:
- 2 cups milk of choice
- 1 ripe banana
- 1/4 cup almond butter
- 1 Tablespoon maca powder
- 1 Tablespoon flaxseed
- 1 Tablespoon chiaseed
- 1 teaspoon nutmeg (or substitute cinnamon)
- ½ teaspoon vanilla