Getting Enough Fiber or Avoiding Constipation

Constipation isn't something we like to talk about or have! And it is definitely not something we want to have on a vacation. Unfortunately, it is a consequence of changing our normal routine, such as traveling. Exercise and diet are the things that fly out the window first. A quick walk around the block can be all that's needed to supply the exercise. Keeping fiber foods handy to snack on can help keep the diet on track.

Here is a simple Rx for keeping constipation at bay on a trip: Eat two cookies in the PM for a BM in the AM. Here's the recipe.  Bon Appetite!

Fiber Cookie
1/2 cup peanut butter or almond butter (any ground up nut will do)
1 pureed apple or 1 cup applesauce
2 ripe bananas mashed
1/2 cup honey if more sweetness is desired
1/4 cup chia seeds in 1/4 cup water
1 tsp vanilla
1/2 tsp baking soda
1/4 tsp salt
3/4 cup coconut flour*
3/4 oat flour*
2 cups rolled oats
1 cup of dried fruit
1 cup nuts, and/or sunflower seeds
1/2 cup cacao nibs (optional, but great antioxidants and lovely chocolate flavor)
1-2 Tablespoons water if mixture is dry.

Bake on cookie sheet with parchment paper (easy cleanup and more even baking) Using a small scoop (about 2 T) make round cookies. Smash each cookie with a spatula. (I put a sheet of parchment paper over the top and smash each cookie - less mess and easier) Bake at 350 degrees F for about 20 minutes - ovens vary. Cookies will be lightly browned.
*Actually you just need about 1 1/2 cups total of some kind of whole grain flour: wheat, oats, bean, coconut (great fiber), millet, almond, etc. Be creative.

When out of raisins, I have substituted fresh apple or pear for the dried fruit and it works well.
#Each cookie has about 4 grams of fiber and approx 140 calories and is very filling.

What is Summer without Watermelon?

“When one has tasted watermelon, he knows what angels eat.” Mark Twain

What is summer without watermelon?

Watermelon is an inexpensive way to help you cleanse your body and lose weight.  A one cup serving of watermelon is only 47 calories. 

In addition to weight loss, watermelon is a great source of energy and nutrients for your body. Watermelon is recommended by American Council on Exercise as a good choice of diet food.  I consider it a power food.  

Watermelon helps with cleansing, weight loss and health:

Watermelon is extremely alkaline-forming in the body. Fat cells contain toxicity and acid. Your body will not let go of fat cells while you are still acidic.

Watermelon is high in fiber.  This fiber helps keep the colon clean.

Like most fruits watermelon has almost no fats. Besides lowering the calorie content, this makes it easy to digest and thus improves the digestion, a necessary factor in a clean lean body.

Watermelon is a very good source of potassium. This balances the high amounts of sodium our diets contain and thus supports the kidneys.

It can ease inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis. This lowers the toxic load in the body.

Watermelon Nutrition:

Excellent source of Vitamin C.

Very good source of Vitamin A.

Good source of potassium and magnesium.

Small amounts of most of the B Vitamins.

Trace amounts of Vitamin K and pantothenic acid.

Lots of trace amount minerals (copper, iron, manganse, selenium and zinc)

Lycopene with over 6888 mcg read about all the benefits of this below.

Supplies 5% of the daily fibre.

Only 45 calories per cup so it is an ideal diet food with its high in energy.

Fat free, well almost: 1 cup of diced watermelon has .23 grams of fat.

Only .02 grams of saturated fat in 1 cup of diced watermelon.

No cholesterol or caffeine.

Low sodium 3 mg in 1 cup of diced watermelon.

There is even 1 gram of protein in 1 cup of diced watermelon.

For a quick treat put watermelon meat into a blender and enjoy the whole food juice!