Fiber — What’s What?

• Soluble fiber: from fruits and vegetables; oats and barley, dissolves in hot water; helps lower blood cholesterol; may help reduce risk of colorectal cancer.
• Insoluble fiber: from legumes, wheat, rice and fruits, especially their skins; may help reduce risk of colorectal cancer, and may be related to reduced risk of breast cancer.

Eat between 20 to 30 grams of dietary fiber each day. High fiber foods are those with 5 or more grams of fiber in a serving; good sources of fiber have between 2.5 to 5 grams of fiber per serving. If you are not eating fiber now, introduce it slowly to your diet with a bowl of bran cereal a day. Here are just some foods to choose from: 

Tips to Increase Fiber

Substitute:

• brown rice for white;
• whole wheat bread or rye for white;
• black beans for ground beef;
• bran muffin for croissant or pastry;
• popcorn for potato chips;
• unpeeled apple for applesauce;
• baked potato with skin for mashed potato; and
• bean dip or salsa for sour cream dip.

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Flax meal and oil and the prevention/treatment of cancer

Cool and fruity smoothie

Fruit smoothies are the perfect way to help your child reach their goal of eating at least five fruits and vegetables a day. They taste great and are packed full of vitamins and fiber. There is no right or wrong way to make a smoothie. It’s all about experimenting. Here is a basic recipe to start you off:

• 1 cup of fruit (Try banana, peaches, strawberries, kiwi, blueberries, pineapple, oranges or your favorite melon)
• ½ to 1 cup of plain or vanilla yogurt
• 1 cup of real fruit juice (Orange works well with most fruits)

Pour the juice, yogurt and fruit into a blender and blend into smooth. Add a few ice cubes to make it frostier if desired. A dollop of honey can help make the smoothie sweeter; cranberry juice can make it tarter.

 Berry Yogurt Smoothie

Cool and soothing, this shake is a good source of protein, calcium, and vitamin C. Use frozen strawberries that do not contain added sugar or syrup.

6 ounces nonfat vanilla yogurt
½ cup frozen strawberries (or any frozen berry such as raspberries, blueberries, or a combination)
½ teaspoon pure vanilla extract

Place all ingredients in a blender and process until smooth. Drink immediately.  Serves 1

Chocolate Banana Smoothie

If your throat and mouth are sore, this makes a nutritious in-between-meals snack.

1 frozen banana, broken into pieces 6 ounces fortified cocoa or carob-flavored soy milk Large pinch of cinnamon

In a blender, layer banana, soy milk, and then cinnamon. Process until smooth. Drink immediately. Serves 1

Berry Blast' Protein Shake Recipe

 INGREDIENTS:

• 3/4 cup frozen berries (blueberry, raspberry, blackberry, strawberry, or mixed berry)
• 1/2 cup organic vanilla yogurt
• 1/2 cup cold water
• 1 scoop vanilla whey protein powder

PREPARATION:

You will need the following equipment:

• Blender
  
• Measuring spoon, 1/2 cup size
  
• Travel mug and wide straw if you are taking it to go
  

This is my quick and easy method for making protein shakes:

1. Using the measuring spoon, scoop 1/2 cup of yogurt directly from the yogurt container and put it in the blender.
   
2. Fill the measuring spoon with 1/2 cup water and put it in the blender.

Strawberry-Mango Smoothie