The benefits of fiber are extensive - it lowers cholesterol, promotes regularity and aids in satiety - just to name a few. So it is no surprise that "high fiber" products are popping up all over.
Don't be fooled! Many of these new products are not foods naturally high in fiber - so manufacturers add a host of different isolated fibers, such as inulin and maltodextrin, to pump up those fiber numbers on nutrition labels. Unfortunately, most of these fiber isolates have been shown to be less effective than natural fibers! So they end up actually have no health benefits at all!
Additionally, naturally occurring high fiber foods, which typically deliver both soluble and insoluble fiber in varying proportions, are usually loaded with phytoestrogens, antioxidants, vitamins and minerals as well that are also missing in these isolated fiber products!
So read the nutriton label and the ingredients to know if you are not getting the fake stuff! You can always be sure that you're getting the real deal from naturally high fiber foods such as whole grains, fruits and vegetables!
The Truth About Turkey
Many people blame the turkey for their sleepiness after they indulge in that big Thanksgiving feast – but is turkey really the culprit?
Turkey does contain high levels of the amino acid tryptophan, which your body converts to melatonin and serotonin – both of which are thought to have calming, sleep-inducing effects on the brain. However, for tryptophan to have a sedative effect, it must be taken on an empty stomach. After the stuffing, vegetables, sweet potatoes, gravy, rolls, cranberry sauce, and pumpkin pie with whipped cream, you probably won’t experience any sedative effects of tryptophan in the turkey.
So why are you so sleepy after your Thanksgiving meal? Feeling sleepy after consuming large quantities of food is normal, especially after a high-carbohydrate feast containing sweets, potatoes, and bread. Alcohol consumption can also have a sedative effect, so a glass of wine with your meal, particularly for those who may not drink alcohol regularly, might also contribute to your lethargy.
We still want you to enjoy your Thanksgiving meal- but be sure to fill up on some healthy options too and watch those portions sizes! You may even find that you don't need a nap afterwards!
In This Issue
- Is all fiber created equal?
- The truth about turkey
- What's In Season
- Recipe of the Month
What's In Season?
BeetsBroccoli
Brussels Sprouts
Cauliflower
Kale
Potatoes
Pumpkins
Turnips
Winter Squash
Recipe of the Month
Healthy Pumpkin Soup
Serves 4
Ingredients:
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1 cup fat-free milk
1/8 tsp freshly ground pepper
1 green onion, chopped
Directions:
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Garnish with black pepper and green onion tops.
Serving size: 1 cup; Calories 72; Total fat 1g; Protein 3g; Carbohydrate 12g; Fiber 2g