FOOD DATES: SWEEPING UP THE RIGHT MR. OR MS. FIBER!

October 4, 2015

Besides being a health connoisseur, and style professional, I have a little secret to confess I’m quite the serial dater, so maybe that makes me the next female version of Steve Harvey!

 

Love and Food are quite interconnected, and I find myself  discovering the similarities in finding both a partner/soul mate and finding a food program/lifestyle that works with you similar. For those who are enmeshed in the dating world, you know too well that there so many options to choose from with the wave of online dating sties like Tinder, JDate, and Match.com to organizational mixers at bars/restaurants, and of course how could I forget treacherous awful blind dates turning out to be more like a reenactment from the move “50 first dates!”  On the other hand, finding a food program especially one with the right fiber foods that won’t upset your GI Tract, and fit with your lifestyle can be quite time consuming and overwhelming, leaving you losing in the  in both the  dating and food game!  To come out a winner in sweeping Mr. or Mrs. Fiber onto your plate read on:

 

FOOD DATING TIP: Just like in dating and getting to know someone when adding fiber to your diet it’s important to take it slow. Making rapid changes to your diet is not advised. Increase fiber gradually to prevent excess gas and bloating and to allow your gastrointestinal tract time to adjust.

 

FOOD DATING FACTS:

 

“Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can't break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: insoluble and soluble.

  • Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

  • Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

  • Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed. “

 

This is taken exactly from the source http://www.helpguide.org/articles/healthy-eating/high-fiber-foods.htm

 

 

 

 

UNDERSTANDING  MR. AND MRS. FIBER (Facts)

 

  • Fiber Keeps you regular and decreases the risk of constipation

  • Fiber helps in bowl movement

  • Studies show that fiber reduces heart disease

  • Lowering Cholesterol

  • Lowering cholesterol and blood glucose levels. By reducing bad (LDL) cholesterol and blood glucose levels, soluble fiber also leads to a decreased risk for cardiovascular disease, coronary heart disease, and type II diabetes.

  • Controlling your appetite/weight. Foods that contain fiber are typically low in fat, energy-dense, take more time to chew, keep you fuller for longer, and block some of the digestion of fats and proteins

  • Preventing cancer. Fiber consumption may lower the risk for colorectal cancer, but the evidence is not yet conclusive

  • Drink lots of fluids to keep the fiber soft

  • Choosing a variety of soluble and insoluble fiber-rich food sources, such as fruits, vegetables, whole grain breads and cereals, and legumes (beans and peas) will ensure that not only will you get a good mix of fiber, but beneficial nutrients, too

  •  Research shows that a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive. Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx

  • Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin

 

FOOD DATING TIPS TO SWEEP MR. OR MRS. FIBER UP

 

  •  Add Berries to your breakfast

  • Stock up and have snacks of fruits and vegetables always near you

  • Eat your  fruits and veggies over juicing

  • Bake your own fiber goods

  • Pick whole grain foods over white

  • Replace Desserts with fruits

  • Load up on legumes

  • Incorporate veggies with your meals

  • Read labels

  • Add more fiber foods to salads and soups

Please note *As you increase your fiber intake, increase your fluids as well. Fiber pulls water into the intestines*

 

FOCUS ON THE RIGHT MR. AND MRS. FIBER FOODS

 

Raspberries, Artichokes ,Oatmeal, green peas, Almonds, Beans, Winter Squash, split peas, garbanzo beans, lentils, black beans, lima beans, blackberries, brussel sprouts, pears, bran flakes, flaxseed, chia seeds, brown rice....see chart below

 

 

This excerpt found below is from 

http://greatist.com/health/surprising-high-fiber-foods

 

 

Overdoing it with fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food. It can also result in uncomfortable gas, bloating, and cramping, especially when fiber intake is dramatically increased overnight .

So what’s the magic amount? The Institute of Medicine recommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption. To put that into perspective, a young man is supposed to eat the same amount of fiber found in 15 slices of whole-wheat bread every day.

 

 

 EXCLUSIVE #ZENONAPLATE FIBER-RRIFIC RECIPES

 

SKINNY MANGO CHICKEN

 

Ingredients

  • 2 lbs of Chicken  boneless, skinless chicken breasts, cut into bite-sized pieces

  • salt and pepper

  • 2 Tbsp. olive oil

  • 1 mango

  •  mango chicken sauce (ingredients below)

  • toppings: thinly-sliced green onions, toasted sesame seeds, optional

Mango Orange Chicken Sauce

3 cloves garlic, minced

1/2 cup orange mango  juice (frozen mango purée from blender I did that and sautéed it until half and then mixed with the other ingredients)

1/2 cup honey

1/3 cup gluten free soy sauce

1/4 cup rice wine vinegar

3 Tbsp. cornstarch

1/2 tsp. ground ginger

1/2 tsp. white pepper

 

pinch of crushed red pepper flakes

 

*1 cup of gluten free brown rice pasta or brown rice  (fiber)- Cook the night before

 

Directions:

Season chicken generously with salt and pepper.

Heat oil in a large pan over medium-high heat. Add chicken and saute for about 4-6 minutes, stirring occasionally, until the chicken is browned and nearly cooked through.

Pour in the mango chicken sauce, and stir to combine. Let the sauce come to a boil, then boil for an additional minute or two until thickened. Remove from heat and serve immediately over quinoa or rice. Garnish with  edamame, veggies , sesame seeds and.

 

 Mango Orange Chicken Sauce:

Combine all ingredients together until combined. If you would like the sauce to be even sweeter, add an extra 2-4 tablespoons of honey.

 

*Fiber is in the edamame and brown rice pasta or brown rice

 

 

RED LENTIL RED PEPPER HUMMUS

 

Ingredients

 

Lentils

1 cup uncooked red lentils

3 cups water

 

Hummus

¼ tsp turmeric

½ tsp curry powder

¼-1/2 tsp cayenne

½ tsp salt

 1 tablespoon  and 1/2 Teaspoon  of Tahini paste

1 tbsp lemon juice

2 tbsp olive oil

1 clove garlic

 1 can of chick peas(garbanzo beans) rinsed and drained

2-3 tablespoons of water

 ¼ cup or a little lessof red peppers

 

Directions:

Mix the lentils and water in a saucepan and bring to a boil. Reduce heat to low, cover, and simmer for 10 minutes.  It’s important to drain thoroughly because this is important because the lentils hold a lot of water.  Let them sit in the strainer for around 15 minutes. Combine the lentils, chickpeas, curry paste, curry powder, cayenne, turmeric and salt in a food processor. Process until mostly smooth. Drizzle in olive oil with the processor on, then thin out with water until it reaches desired consistency. I used 2  tablespoons.

  *Fiber is in the chickpeas and lentils

                   

 

BEET BROWNIES WITH PINEAPPLE FROSTING (VEGAN, GLUTEN FREE)

 

 

Ingredients for Cake

1 cup of gluten free almond flour

2/3 cup of Garbanzo Flour

½ cup of gluten free oat flour

3 Tablespoons of Flax

1/2  teaspoon of salt

½ teaspoon baking powder

2/3 cup of unsweetened cocoa

2 tablespoons of Cacao Bliss Artisana Brand

1 cup of Agave light

1 Tablespoon of xanthan gum

2 Tablespoons of Coconut oil

¼ cup of So Delish Organic Culinary coconut milk lite (culinary cooking milk) any coconut milk will do but that’s recommended

1 Tablespoon of White Balsamic Vinegar

½ cup of Vegan Chocolate Chips

¼-1/2 cup of Xylitol or Stevia – Use ½ cup if you don’t use the cacao bilss if you do then use ¼ as I did

1 ½ cups of Beet Puree( Bought frozen bag of beets and used a blender to puree it with half cup of water or less until it’s grinded down)

 

Frosting

One cup of coconut yogurt (greek style preferred)

agave light 1-2 tablespoons

Cut up Pineapple-8-9 pieces cubed

1 Tablespoon of Xanthan Gum for Thickness

1 Tablespoon of PB2 (Powdered Peanut Butter)

 

Directions

Preheat oven to 350 degrees.  Get out the frozen bag of beets and blend down and add water to make it easier. Once that’s finished pour all liquid ingredients in one bowl  except the White Basalmic vinegar and then add all the dry ingredients except for the chips. Once you have the batter then add the white balsamic vinegar and stir and then fold chips in. Use a square or muffin cake pan  and pour in after the pan has been oiled with coconut oil. Then put in for 27-33 minutes. I did 27 minutes. For the frosting take all the above ingredients and put in a food processer and blend. Taste after blended and you can add more sweetner if you like it sweeter just a teaspoon. Then put in fridge for 3o minutes so that it hardens up more. Then put on the brownies and garnish with pineapple, coconut whip cream, or vegan chips.

 

*The Beets are high in fiber and so is the almond ,garbanzo,  and oat flour. Flax seeds also have fiber*

 

Carb: Garbanzo Flour and Oat Flour

Protein: Flax Seed, Almond Four, Garbanzo, PB2

Healthy Fat: Flax Seed, Coconut Oil

Fiber: Beet, Garbanzo Flour , Oat Flour, Almond Flour

 

DISCLAIMER: The nutritional and well-being information on this site is not intended to be a substitute for professional nutritional or  medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

 

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