FIBER-MAX A unique blend of ingredients intended to help naturally stimulate and regulate the bowel. Fiber-Max provides much needed fiber and bulk that are often lacking in the typical North American diet. On average, people consume less than 50% of the required level of fiber. Just one tsp. a day to help you get the fiber you need!
Black Bean & Corn Dip 2 cups corn 2 cups black beans, mashed 1/2 bunch chopped cilantro 1/2 cup red onion 1/2 lime (juice) 4 tsp. olive oil 1 tbsp. (garlic, minced) 1 jalapeno pepper (seeded, minced)
1 tsp. cumin 1/2 tsp. cinnamon 1 tsp. coriander 1/2 tsp. paprika 1 tsp. curry powder 1/4 tsp. cayenne pepper 1 tbsp. brown sugar substitute 1 dash hot sauce
Serves Four. Each serving: 1 Starch, 1/2 Protein, 1/2 Veg, 1 Fat Directions: simply mix the ingredients as described. Tweak the spice ratio to suit your taste. Use as a delicious vegetable dip at home or bring to your next social event!
North Bay Centre
February 2010: Volume IV
…When following a weight loss program we modify our dietary intake. Consequently, we also modify the processes of the digestive tract, at times resulting in bowel irregularity. There are two main reasons we can experience bowl irregularity. …The first reason is from consuming less food. When we eat less food we have less waste. The second and most important reason is found in the modification of starch intake (and therefore fiber). …Consider how many servings of starches a person can eat when he or she is not concerned with his or her dietary intake. For instance, two cups of pasta for dinner is equal to 4 servings of starch in just one meal. Two slices of bread (rye, whole wheat or even white) would be another two servings. Further, consider how many mashed potatoes one could have at dinner time. …Starches are one of the primary ways through which we obtain fiber and other vital nutrients. Ironically, starches are also one of the leading factors in weight gain. ...Fibre is a carbohydrate found in plants. But unlike other carbohydrates, it passes through the body undigested. That means fibre adds zero calories – a bonus if you're trying to manage your
through the intestinal tract …By reducing our intake of starches (limiting to only two per day) we must find another way to obtain the recommended daily intake of fiber through proper food selection, or in some cases, daily supplementation. ...Adults should consume 20-35 grams of dietary fiber per day, but the average American's daily intake of dietary fiber is only 12-18 grams. If you cannot achieve this amount of fiber through your diet, consider supplementing with a fiber powder. …Try switching fro m “simple carbohydrates” (white pasta, rice, bread – refined flour) to “complex carbohydrates” (brown pasta, rice, bread – whole grain flour). Whole grain starches are much higher in fiber and will help you achieve your daily recommended intake. ... Fiber also aides in the treatment of various gastrointestinal disorders, and has the health benefits of lowering cholesterol levels, reducing risk of colon cancer, and weight loss. ...Soluble & insoluble fiber supplements may be beneficial for alleviating symptoms of irritable bowel syndrome, such as diarrhea and/or constipation and abdominal discomfort. (See the back of this newsletter for details on our fiber product Fiber-Max)
Constipation, Starches and Fiber! Did you know... weight. Dietary fiber, sometimes called roughage, is the indigestible portion of plant foods having two main components — soluble (prebiotic, viscous) fiber and insoluble fiber.
...Soluble fibre creates healthy digestive compounds, aiding in digestion. Soluble fiber from legumes, barley, oats, some fruit and vegetables can help regulate blood sugar swings and by lowering cholesterol, protect against heart disease. ...Insoluble fiber changes how nutrients and chemicals are absorbed in the gastrointestinal tract. As well, insoluble fiber absorbs water throughout the digestive system, thereby easing defecation. Further, it increases bulk, softens stool and shortens transit time
Achievements in the Months of December & January
Looking to increase your fiber intake? Include more
High Fiber Foods! FOOD
QUANTITY FIBER (g)
FRUITS
FOOD
QUANTITY FIBER (g)
STARCHES
Clients Who Have Clients Who Melissa M. Year With Herbal Moved Into the Have Moved Into MaryEllen C. Magic: Stabilization The Maintenance Marlene T. Carol M. Phase: Phase: Mary-Lyn C. Gail R. Anne P-F. Brenda G. Rod B. Karen V. Amanda Z. Barb B. Rita D. Liette G. Angie P. Carolyn W.. Robert B. Lise M. Chantal F. Diana A. Steve H. Rita G. Debbie C. Dorothy C. Sylvie V. Sharon M. Joanne R. Helene G. Steve P. Sharon W-C. Kris P. Joanne J. Clients Who Valerie M. Karen L. Joanne P. Have Maintained Victor P. Michelle B. Karen G. Their Weight Yvonne D. Melissa L. Laurie M. Loss and Have Nancy C. Lise L. Begun A Second
Raspberries
½ cup
4.17
Bran cereal
½ cup
9.97
Apple, w/ skin
1 medium
5.00
Oats, dry
¼ cup
3.0
Banana
1 medium
3.92
Rice, brown, uncooked
¼ cup
1.99
Blueberries
½ cup
2.09
Pasta, whole wheat
½ cup
3.17
Figs, dried
2 medium
3.74
Potato, baked w/ skin
1 medium
4.80
Grapefruit
½ medium
6.12
Bread, whole wheat
1 slice
2.00
Oranges, navel
1 medium
3.40
STARCHES (BEANS)
We are incredibly proud of all our clients. Congratulations to each of you on all your hard work and successes. Please let us know if we missed you, and we’ll be sure to include your success in next months newsletter.
Papaya
½ cup
5.47
Black beans, cooked
½ cup
7.46
½ cup
6.67
In the months of December & January, Herbal Magic clients attending the North Bay Centre have lost a combined: 687.75 lbs!!!
Pear
1 medium
5.08
Kidney beans, cooked
Prunes
¼ cup
3.02
Lentils, cooked
½ cup
7.82
Strawberries
1 cup
5.94
Lima beans, cooked
½ cup
6.58
Navy beans, cooked
½ cup
5.8
VEGGIES Broccoli
1 cup
4.50
Pinto beans, cooked
½ cup
7.36
Green peas
½ cup
4.42
Split peas, cooked
½ cup
8.14
Kale
1 cup
7.20
Soybeans, cooked
½ cup
3.81
Cabbage
1 cup
4.20
Garbanzo beans, cooked ½ cup
Cauliflower
1 cup
3.43
FATS
Corn
½ cup
2.33
Avocado
2 tbsp
3.95
Green beans,
1 cup
3.95
Almonds
½ oz.
2.11
Spinach
1 cup
3.98
Flax seeds
½ oz.
6.97
Yam
½ cup
2.65
Pistachio nuts
½ oz.
1.55
Swiss chard
1 cup
5.04
Pumpkin seeds
½ oz
2.06
Winter squash
½ cup
2.87
Sesame seeds
½ oz
2.16
2.9
Achievements in the Months of December & January Ten Pounds Amy G. Angela L. Cassie R. Lisa M. Mary L. Marcel P. Marsha C. Nyles W. Nancy H. Tamara D. Twenty Pounds
Carolyn E. Heather Z. Linda F. Phil H. Rose P. Thirty Pounds Angele Q. Diane T. Heidi L. Jacquie T. Kerry W. Karen B.
Leah S. Monique L. Marie B. Melody T. Richard L. Rosemary H. Sara B. Sandy D. Sarah H. Stacey G. Tammy E. Terri K.
Forty Pounds Anna-Lisa D. Courtney G. Cara F. Valerie C. Sixty Pounds Jennifer W. Kris P. Melissa L. Seventy Pounds Gary F. Veronique S.G.