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Dietary Fiber

People with diets high in fiber have a lower risk for weight gain, obesity, development of insulin resistance and diabetes. Fiber also prevents constipation, hemorrhoids and diverticulosis. It helps reduce the risk of chronic diseases like colon and breast cancer. Fiber may help lower LDL [bad] and total cholesterol, therefore reducing the risk of heart disease. It can also help lower blood sugar to better manage diabetes.

What Is Fiber?

Dietary fiber is a complex mixture of plant materials that are resistant to digestion breakdown and absorption in the small intestine. There are two basic forms of fiber, soluble and insoluble. Soluble fiber is found in fruits, vegetables, seeds, brown rice, oats and barley. It prevents or reduces the absorption of certain substances into the blood stream. Insoluble fiber is found mainly in whole grains and on the outside of seeds, fruits, legumes and other foods. It is like a sponge that swells within the intestine to promote more efficient elimination and alleviate some digestive disorders.

How Much Fiber Should I Eat?

The Dietary Guidelines for Americans recommends everyone should consume 14 grams of fiber for every 1000 calories. Eating a variety of foods that contain fiber is the best way to get an adequate amount. Whole grain pastas are an excellent source of fiber. Each 2 0z. serving of whole grain pasta provides 6 grams of insoluble fiber. Other sources of dietary fiber are whole grain breads, cereals and other whole grain products. Fruits and vegetables with edible skins and seeds are also a source of fiber.

Here at HealthyFoodMall, we offer foods high in fiber. We have whole wheat pastas, brown rice and natural organic nuts. These are all healthy nutritious foods and snacks.

Article Source: EzineArticles/Lorraine Zentner

 

Sprouts for Optimum Nutrition

Sprouts are considered as wonder foods.  They are the freshest and most nutritious of all vegetables available.  By the process of natural transmutation, sprouted food acquires vastly improved digestibility and nutritional qualities when compared to non-sprouted embryo from which it derives.

Alfalfa is the king of all sprouts.   Apart from minerals, alfalfa is also a rich source of vitamins A, B, C, E and K and amino acids.  Flaxseed sprouts are an excellent source of nutrition as well as the radish sprouts.  Sprouts are an inexpensive method of obtaining a concentration of vitamins, minerals and enzymes.  They have all the constituent nutrients of fruits and vegetables and are 'live foods'.  Eating sprouts is the safest and best way of getting the advantage of both fruits and vegetables without the contamination and harmful insecticides.

Instructions for Seed Sprouting 

Make sure the seeds are sproutable, which means they are not chemically treated.  All of our seeds at HealthyFoodMall are sproutable.
The seeds should be washed thoroughly and then soaked overnight in a sprouting jar with a mesh cover.
The duration of soaking depends on the size of the seed.  Small seeds are soaked for 5 hours, medium size for eight hours and beans and grains for 10 to 12 hours.
On the following morning, the seeds should be rinsed and the water drained off. Make sure that not more than one-fourth of the jar is filled with the sprouting seeds.  They will expand about eight times their original size. 
The seeds should be rinsed and water drained off three times a day until ready to eat.  Use 1 tsp. of citric acid to 1 quart of water to rinse the seeds to prevent spoilage.
The seeds will germinate and become sprouts in 2 or 3 days. Be sure that the sprouts do not lie in water.  They should be kept well drained.  Sprouts are at their optimum and ready to use when tiny leaves appear at the tips.
Their nutritional value is also optimum. 
Sprouts should be kept in the refrigerator when they have reached this optimum level and can be kept for several days.
Happy Sprouting!

 

Healthy Snack Yotta Bars

Sneak more veggies into your diet by eating these yotta bars for a healthy snack.  Each chewy granola bar contains one full serving of vegetables and fruit. 

Yotta bars are great for kids, hiking, fishing, camping, work and for a snack at home at any time of the day.  They are a fast, easy, convenient nutritious healthy snack.

Yotta bars come in three fruit flavors, apple cinnamon, natural cherry and natural orange; and nine veggies, peas, asparagus, broccoli, sweet potatoes, celery, green peppers, corn, spinach and parsley.

It is not easy to squeeze in the recommended one to three cups of vegetables per day.  These healthy snack Yotta bars make it a whole lot easier to get your family to eat more vegetables.

Article Source: Healthy Food Selections