If losing weight, staying regular, and reducing your risk of certain cancers is on your mind, then fiber should be too. Getting your fill — 25 to 30 grams a day — is proven to keep you feeling fuller longer so you eat fewer calories. Roughage is also important for keeping your digestive system happy, and more importantly, fiber has also been shown to reduce the risk of breast and colon cancers. Keep reading to learn which foods are the highest sources so you can start including them in your diet.
An apple a day may not keep the doctor away, but it sure is a great way to snack on fiber. Getting enough roughage each day will not only keep you regular and prevent a bloated belly, but it's also a great way to reduce your risk of certain cancers such as ovarian and breast. Fiber intake has also been linked to lowering the LDL (aka bad) levels of cholesterol in your body, which can reduce your risk of heart disease.
Women should be getting at least 30 grams of fiber every day. I'm sure you've heard that there are two different kinds — insoluble and soluble fiber. Are you getting enough? Check out the chart below to find out the benefits of each one and to learn which are the best sources.
Don't worry about which foods are on what list, since your body needs both. Do focus on getting a total of 30 gram a day by eating plenty of whole grains, fresh fruits and veggies, nuts, and beans. Not sure you're getting your fill? Find out how to eat 25 grams of fiber in a day.
Sure, bananas bruise easily and are high in carbohydrates, but these are not reasons to dismiss them from your diet! Especially considering that bananas are loaded with nutritional benefits that will help you during a workout, and they can even lighten up your favorite dessert.
- They are loaded with nutrients: Like all fruits, bananas are filled with beneficial nutrients. Bananas are a great source of potassium, an essential mineral for maintaining a healthy heart and normal blood pressure. Getting enough potassium is especially important for athletes because it helps ward off muscle cramps and muscle fatigue. Bananas are also a good source of vitamin B6, which helps to promote healthy brain and nerve function.
- They make a great snack: Low in fat and calories, bananas are a great snack option at about 100 calories. Because they also contain fiber, bananas will satisfy your midday hunger and prevent you from overeating at your next meal. Bananas are also a smart pre-workout snack because they are easy to digest. If you don't want to eat them plain, consider adding a scoop of peanut butter or using them to create a banana almond smoothie.
- They can be used as a low-calorie baking substitute: If you're looking for a way to lighten up your favorite baked good, consider using bananas. Bananas can be used as a butter substitute or as a way to add more fiber and omega-3s to homemade muffins and breads.
- They help soothe an upset tummy: If you suffer from heartburn, consider upping your banana intake. Bananas have long been known to soothe an upset stomach because of their antacid effects. Bananas also contain pectin, a soluble fiber that can help normalize digestion and offer constipation relief.
During Fall and Winter, it seems like there's a different variety of pear to enjoy every day of the week. With warmer weather peeking around the corner, now's the time to celebrate the plump fruit, which is packed with antioxidants, minerals, and fiber to help aid in digestion, boost your immune system, and strengthen bones. Read on for eight versatile pear recipes to make now!
Whether you're vegan, lactose intolerant, or just need a nutrient boost, it's good to know that milk isn't the only source of calcium. Aside from nuts and fortified cereals, tofu, and orange juice, fruits and veggies help offer the 1,000 mg of calcium you need every day. Check out the list below to see how produce stacks up in the calcium department and for ideas about new ways to get more of this important nutrient into your diet.
|1 cup apricots, dried||71.5|
|1 cup beet greens, cooked||164|
|1 cup fresh blackberries||41.8|
|1/2 cup black soybeans||80|
|1 cup broccoli, cooked||62.4|
|1 bunch broccoli raab, cooked||516|
Keep reading for more vegan sources of calcium.
I'm always seeking special ways to switch up my pup's treats with some healthy human alternatives. He already loves frozen carrot bits and canned pumpkin but his latest love affair is with watermelon.
Offering up a tiny bit of seedless watermelon is a safe snack and I chop the fruit into squares and serve it ice cold for the steamy season. Not only is this fruit a great low-calorie treat, but its high water content gets fluids into the bodies of pets who turn noses up and away at the sight of an ordinary bowl.
Flickr User: redjar
The 2012 Dirty Dozen — the Environmental Working Group's annual list of the produce that contain the highest levels of pesticides — is out, and the results will have you running for the nearest organic market.
Once again apples top the list of produce with the most pesticides; the group says of all the apples it tested, 98 percent had detectable levels of pesticides. Celery was the second-most contaminated, followed by sweet bell peppers, peaches, and strawberries.
The group also added a new warning about kale, collard greens, and green beans; while it said that these didn't make the Dirty Dozen cut, many tested were contaminated with "highly toxic" insecticides called organophosphates.
Read on to see the full Dirty Dozen list and learn how to make your own produce wash!
Looking to reduce your overall sugar consumption or are just curious how much sugar is in your favorite fruits? Read on to see how your favorite fruit ranks.
What did manage to grow was quite impressive. However, I was afraid to eat it because I wasn't sure if it was safe (me = beginner). I have since learned that I live in Zone 5 and that I planted an "organic garden." I'd love to do it again so I'm on top of it early this year.
I've already found an awesome website. I'll be sure to share any future good ideas, advice, sources, etc. that I collect along my journey. Thanks for stopping by!