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High-fiber foods have been shown time and time again to play a positive role in health. Fiber can increase satiety, reduce heart disease and type 2 diabetes risk, and enhance digestive health. But despite these benefits, most people do not eat the suggested daily fiber intake of 25 to 38 g for adolescents and adults. Most individuals are averaging only 15 g of fiber per day. It is time to cut back on those fatty foods. But before you start eating all that fiber, keep a few things in mind: when you increase fiber, you should increase your water intake along with it. Add fiber gradually to give your gastrointestinal tract time to adapt. If you have gastrointestinal diseases, including constipation, check with your doctor first. Here are some recommendations to increase the amount of fiber in your diet today. 1. Eat whole grains whenever possible. Check the ingredient list to make sure the whole grain is the first or…
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Nutrition
Chia is an edible seed that comes from the desert plant Salvia hispanica, a member of the mint family grown in southern Mexico. Historically, this seed was a main diet component of the Mayan and Aztec cultures. "Chia" means strength, and folklore has it that these cultures used the tiny black and white seeds as an energy booster which was most likely due to the nutritious ingredients found in the seeds. For one, these seeds contain healthy omega-3 fatty acids. These fatty acids are known as “essential fatty acids,” because they are essential to our health, yet our bodies cannot produce them on their own. We must obtain our omegas through food sources. If you’re not a fish-eater, omegas come from foods like walnuts, flaxseed, canola oil, olive oil, and soybean oil. Chia seeds pack a punch of omega-3s and omega-6s. Because of its nutritional value and stability, chia is already being added to a range of foods. Research has…
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Nutrition
If you have diabetes, it is important to manage your diabetes through diet, regular blood glucose monitoring and other interventions as directed by your health care professional. If you do check your blood sugar on a regular basis, it is also important to keep your glucose meter in good working order and that you know how to use the control solution for regular glucose meter checks. Failure to perform these checks can result in inaccurate readings and, depending on your medication regimen or instructions for taking insulin, potential episodes of insulin-induced hypoglycemia. The benefit of regular glucose meter checks is that the control solution contains a known amount of glucose, so the result you get from testing the solution will tell you if the glucose meter and test strips are giving accurate results. Performing these checks is recommended every time you start a new box of test strips, when you change the batteries in your glucose meter and also when…
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