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Nubella Feature
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By Leigh Belanger | Nubella.com
As someone who tries to eat plenty of fruits, vegetables and whole grains, when my diet gets thrown off track, I can feel it. I feel sluggish, with low energy, and my digestive tract feels the same way.
There are many benefits to basing our diets on fruits, vegetables and whole grains, and one is the fiber we derive from these sources.
Dietary fiber comes from the parts of plant foods that our bodies can't digest. A high-fiber diet helps keep our digestive tracts healthy, and can prevent constipation and conditions like diverticulitis.
Furthermore, fiber can help lower your cholesterol and reduce your risk of developing heart disease, type 2 diabetes and certain cancers. A high fiber diet can also aid weight loss.
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Weekly Poll
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Will you skip dessert at this year's Thanksgiving dinner?
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Nutrition Notes Theresa Stahl, RD, LDN
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Fiber Facts
Fiber is the part of plant foods that we don't digest. Good sources of fiber include fruits, vegetables, whole grains, and beans. Health benefits of diets high in fiber include:
- Reduced risk of heart disease and cancer;
- Prevention and treatment of constipation;
- Prevention and treatment of diverticulosis and diverticulitis;
- Healthy weight maintenance;
- Healthy blood sugar levels.
How much should we be eating every day?
- Men - 35 grams per day
- Women - 25 grams per day
- Children - their age plus five (i.e., a 5-year-old should eat 10 grams per day)
Most fruits and vegetables contain about 2-3 grams of fiber per serving; whole grain foods about 3-5 grams per serving; and beans a whopping 5-10 grams per half cup serving.
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Featured Sponsor @ Nubella.com
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Feature Recipe
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Sweet & Savory Brown Rice
- 1 cup long grain brown rice, rinsed and drained
- 2-1/2 cups water
- 1/3 cup golden raisins or black raisins
- 1/2 tsp. curry powder
- 1 tart apple, peeled, cored and finely diced
- 1 tsp. unsalted butter
Preparation time: 10 min.
Cooking time: 50 min.
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Cooking Directions
Combine brown rice and water in heavy saucepan. Bring to a boil over medium high heat. Boil 5 minutes.
Stir in raisins and curry powder. Lower heat as low as possible. Cover pan tightly and let rice simmer 45 minutes without lifting lid.
After 45 minutes, turn off the heat, and let stand covered for 10 minutes.
Add apple and butter, fluffing with a fork.
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Per Serving: calories, 247; fat, 2.6 g; calories from fat, 9%; protein, 4.2 g; cholesterol, 3 mg; dietary fiber, 3.2 g.
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Health Term Definition
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Diverticulitis
Diverticulitis is a condition in which pouches (diverticula) that form in the wall of the large intestine (colon) become inflamed or infected. Symptoms can include pain, fever, and other signs of infection, and may last from a few hours to several days.
Diverticulitis is usually treated with a high-fiber diet, antibiotics for infection, and pain relievers. Hospitalization or even surgery to remove the diseased part of the colon may be necessary if complications such as an abscess or peritonitis develop or if repeated attacks are not helped by other treatment.
Don't confuse diverticulitis with diverticulosis. Diverticulosis is a condition which small pouches in a person's colon bulges outward through weak spots. It's when these pouches become inflamed and infected that the condition is called diverticulitis.
Click here for additional Health Term Definitions
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Message Board Feature
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Weight Management
Share your successes, joys, frustrations, tips and anything else about your personal weight management program.
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Recipes
Contribute your recipes that have won rave reviews from family and friends!
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Women's Health
How do you stay healthy? Share your perspectives, questions, advice, and concerns with others.
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Spotlight On
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Dried fruit
Eating dried fruit, like raisins, cranberries, cherries, apricot or figs can be a great way to add fiber to your diet. But since dehydrated fruit is also a concentrated source of sugar, it can be high in calories. Fresh fruit is generally a lower-calorie choice, but dried fruit is portable, convenient and versatile.
It's also intensely flavored, so a little goes a long way. Sprinkling dried fruit over cereal or yogurt is a great way to work it into your diet. Dried fruit also pairs well with meats and other savory foods when cooked into chutneys and intense sauces. Add dried cherries or figs to a mixed green salad for extra flavor and texture; or mix with nuts for a healthy, high-energy snack.
Click here for additional 'Spotlight On' terms
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Nubella Health Bite
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If you're not getting enough B vitamins in your diet, then you may not perform the best at your high intensity workouts. Oregon State University researchers say the amount of B vitamins you take may also affect your body's ability to bounce back and build muscle.
But researchers at Boston's Brigham and Women's Hospital said the rate of heart attacks and strokes were no less common in women at high risk of heart disease who took B-vitamin supplements than in high-risk women who didn't. But they cautioned that shouldn't stop healthy people from taking the supplements.
In fact, the B's, which include thiamin, riboflavin, vitamin B-6, B-12 and folate, are necessary during the body's process for converting proteins and sugars into energy, and are used during the production and repair of cells, including red blood cells. The vitamins are in whole and enriched grains, dark green vegetables, nuts, and many animal and dairy products.
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Healthy Cooking Recipes
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RECIPE: Three Twists on Classic Thanksgiving Flavors
Let's face it: preparing the same Thanksgiving meal year after year can turn "tried and true" into "predictable and passable."
To keep that from happening this year, chef and cookbook author Andrew Schloss suggests these twists on classic Thanksgiving flavors that are easy to make but will still win you accolades from family and friends:
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Would you like to share your opinions, thoughts, perspectives, and recipes with the Nubella editors and readers? Send your e-mails to info@nubella.com |
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Health & Nutrition Newsletter
Click here for the full recipe!
