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Wired? Tired? Bloated? Blah?

Are you tired? Lost interest in things you used to love because of lack of energy? Cranky? Irritable?  Trouble losing weight? We are glad you are here! 

The following complaints are signs that your body may be overloaded with inflammation and or toxins:

Stubborn weight gain
Muscle aches, Joint pain
Fatigue, Poor sleep
Puffy eyes, dark circles
Fluid build up

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5 Reasons Your Health Depends on Fiber (and it doesn’t come in a muffin or a box)

Fiber is one the forgotten essential nutrients. Today we are flooded with commercials for Fiber in a chewy, sweet, gummy or in a chocolate chip cookie labeled FIBER on the box just to be sure we are not confused!

Really? Think about it for just a minute.

That is Fiber in the world of processed fake food. Let’s get real. In this short article I want to lay out the reasons FIBER is your FRIEND and when you eat a diet rich in this healthy fiber you can improve the quality of your life and support vibrant health.

We all are going to get older.  How well you age is completely up to you.

Fiber is essential. Here are the reasons why:

Blood sugar. Fiber slows down the breakdown of sugars and carbohydrates stabilizing blood sugar. Feel full faster.  When you eat a diet rich in fiber you feel full and satisfied. You eat less, taking in fewer calories and maintain your weight and even lose weight. Your heart LOVES fiber. Studies show that a diet rich in fiber can reduce risk of heart disease by 40%.  In addition for every 7 grams of fiber consumed you reduce your risk… (read more)

Fiber 101: Lower Cholesterol and Blood Sugar Naturally

Fiber is Good for your Health

Fiber is the part of plant foods that is not digested by the human body. It lends structure, texture, and support to plants, yet it does not have any caloric value. It is, however, considered to be a complex carbohydrate.

Notice that fiber is part of PLANT foods. It is not generally associated with animal products. For example, you certainly won’t find it in meat or dairy products.

Where can I find fiber?

Fiber is in whole plant foods, like:

• Fruits • Vegetables • Whole grains • Beans, peas, and lentils • Nuts and seeds

Create a Healthy Plate!

Half your plate should be fruits and veggies at each meal.  There’s tons of fiber in those foods!   Fiber is typically classified as either soluble or insoluble.

Soluble fiber:

• Lowers blood cholesterol

• Helps to control blood sugar

• Makes you feel full after a meal

Sources of soluble fiber include oat bran, oatmeal, barley, rye, peas, beans, carrots, apples, and oranges.

Insoluble fiber:

• Gets credit for promoting GI health.

• Prompts normal elimination.

• Absorbs water, which makes things easier on your digestive tract.

Sources of insoluble fiber include fruits, vegetables, beans, wheat bran, brown rice, and … (read more)

7 Reasons to Eat Chia Seeds

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Chia seed has been a superfood for centuries. It was a main part of the diet for the Incan and Mayan culture.  Chia is the Mayan word for “strength.”  This seed has been known to provide endurance and stamina as well as many other great benefits.

Chia seeds are a power food with:

More protein than most other seeds More calcium than milk (without the bad effects from drinking milk like excess mucus production.) More potassium than in bananas without the added sugars in bananas High in omega 3 and 6 Great source of anti oxidants

7 Reasons to Eat Chia Seeds

1. Fiber.  They are a great source of fiber. They hold up to 10 times their weight in water and will absorb it rapidly. Increase your intake – most people on eat 12 gms of fiber when ideal is around 30 gms.

2. Weight loss. They reduce food cravings by adding bulk to your intake AND by slowing down breakdown of sugars.

3. Eat less. Feel full faster. One of the reasons dieters fail is they do not feel satisfied. Chia adds bulk and increases fullness. You are also eating a nutrient dense food that satisfies your body’s … (read more)

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Integrative Health Practice - Cynthia Howard RN, CNC, PhD
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