“Many factors contribute to the development of constipation. One important factor is that most Americans eat a diet high in refined, easy-to-prepare foods and low in fiber-containing foods that encourage bowel activity. The muscles of the bowel that move wastes along are believed to be less active as we age, and when we are less physically active, our bowel is even less active. Increase the amount of fiber and water in the diet, and get more exercise (perhaps a daily walk). Most people should drink at least eight glasses of water or juice every day. Increase the amount of vegetables, fruits (including prunes and apples), whole-grain cereals, and salads, beans, and nuts. Granola and other whole-grain cereals make a good snack. Wheat or oat bran can be stirred into juice.” (p. 148)

Mace, N. and Rabins, P. 1999. The 36-Hour Day. New York, N.Y.: Warner Books.


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Healthy Eating — Cauliflower

  • A single cup of white cauliflower contains almost an entire day’s supply of vitamin C, and it’s also a good source of vitamins B and K and folate (which help strengthen bones).
  • Cauliflower is rich in sulfur-producing compounds –hence its pungent aroma when cooked. Foods containing these compounds help rid your body of carcinogens, which is why eating cauliflower has been linked to a reduced risk of breast, cervical, and lung cancers. (p.88)

Reistad-Long, S. (2014). Healthy Eating: Cauliflower. Better Homes and Gardens, 92(1), 88.

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Go nuts!

  • Walnuts: A portion of about 14 walnut halves (1 oz.) is an excellent source of omega-3 fatty acids. Top your oatmeal with a quarter cup of chopped walnuts, a tablespoon of honey, and a shake of cinnamon.
  • Pistachios: The generous amount of potassium in pistachios helps maintain nerve health. Add them shelled to trail mix – the green looks festive with dried cranberries. (p. 102)

Taylor, M. (2013). Go nuts! Redbook, 221(6), 102.

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Healthier Option: 2 ingredient cake—Cake Mix + Greek Yogurt

1 box Betty Crocker Super Moist Devil’s Food Cake Mix

1 cup plain fat-free Greek yogurt

Preheat oven to 350 degrees F. Combine yogurt with cake mix in a large bowl and add 1 cup of water. Whisk together and transfer to a baking pan sprayed with nonstick spray. Refer to cake mix box for pan size and approximate baking time. Makes 12 servings.

Approximately 180 calories and 3.25 grams of fat per serving. Enjoy!

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