National Nutrition Month
I often joke that my diet consists of two food groups, chocolate and coffee, but since my recent health scare and the subsequent discussion with the doctor that I really should be getting more fiber in my diet I've had to consider those two food groups might not be enough!
I've also been forced to accept the fact that sitting at the computer writing all day can NOT in any way be considered exercise. (I have been told reaching for the coffee cup, doing butt crunches while sitting on the chair and even crossing the kitchen to refill the coffee cup are not real exercises..bah!)
I guess it's time for some changes. I've started looking at ways to get more fiber in my diet and every Monday I'll be posting something that I've found. I've also been talked into walking every day - gasp! As hard as it sounds, I've been assured that the emails, the blogs, my writing groups and yes, even my manuscript will be just fine without me if I'm not in constant contact with them over the 'net. (I've promised to only listen to music while I'm walking and NOT to check my email!)
First stop today: Read about National Nutrition Month at their website: http://www.eatright.org/nnm/
Facts about fiber:
Fiber, in basic terms, is the indigestible parts of plant foods. It is the husk on the grain of wheat, the thin strands in celery, the crunch in the apple, the casings on edible seeds. Fiber helps to protect you from heart disease (yes, even women get heart disease so listen up ladies!), cancer, and digestive problems. Depending on the type of fiber (yes, there are more than one!), it lowers cholesterol, helps with weight control, and regulates blood sugar. The point here? This is one nutrient you don't want to miss! But did you know most people get only 12-15 grams of fiber a day-- and that's below the recommended 25-30 grams. So if you're cutting the carbs for weight loss, you might also be cutting the fiber and that's not a good thing.
Here's how to sneak "good carbs" and extra fiber into your daily diet with a minimum of effort.
Eat cereal every day for breakfast. Aim for a whole grain, unsweetened cereal (so, Captain Crunch is probably out?) with at least 4 grams of fiber a serving. Just eating any cereal might be enough, however. A University of California study found that cereal eaters tend to eat more fiber and less fat than non-cereal eaters. Healthy, high-fiber cereals you might want to consider include Kellogg's All-Bran Original, Kashi GOLEAN, and Kellogg's Raisin Bran.
OR, how about a muffin? Here's the original Kellogg's All-Bran Muffin Recipe
Ingredients
| 1 1/4 | cups all-purpose flour |
| 1/2 | cup sugar |
| 1 | tablespoon baking powder |
| 1/4 | teaspoon salt |
| 2 | cups Ready-To-Eat Cereal All-Bran® Original |
| 1 1/4 | cups fat-free milk |
| 1 | egg |
| 1/4 cup |
vegetable oil
|
1. Stir together flour, sugar, baking powder and salt. Set aside.
2. In large mixing bowl, combine KELLOGG'S ALL-BRAN cereal and milk. Let stand about 2 minutes or until cereal softens. Add egg and oil. Beat well. Add flour mixture, stirring only until combined. Portion evenly into twelve 2 1/2-inch muffin pan cups coated with cooking spray.
3. Bake at 400° F about 20 minutes or until golden brown. Serve warm.
Note
VARIATION: For muffins with reduced calories, fat and cholesterol, use 2 tablespoons sugar, 2 tablespoons oil and substitute 2 egg whites for 1 egg.
VARIATION: For muffins with reduced fat and cholesterol, substitute 2 egg whites for 1 egg and 1/4 cup sweetened applesauce (or 2 oz. jar bananas baby food) for 1/4 cup vegetable oil. (Muffin texture may vary slightly from The Original All-Bran Muffins recipe.)
) I got the Middle-Guy up early enough to get ready for school and eat breakfast - one of the meds specifically says, "take with food." Of course eating breakfast is not the top priority of my teenager when a few more minutes in bed is the option - which led to the following conversation two minutes before the bus was due to arrive:
Mischievous
) I thought my writing acronyms were hard to keep straight - the ones the boys toss at me make my eyes rolls back in confusion.
Cool
