10/27/15- Paula's Eating/Exercise Journal: Thursday

by Paula (Clean Eating Expert) 28. October 2014 07:11

  Paula B.

I have had experience with persistent stomach issues and have investigated ways to pump up my diet with healthy fiber to help with the issues I experience.

 

 Constipation is defined as 'no more than 2 successful bowel movements a week'.   Personally, my acceptable number is different than others, t so I think that once again, you need to define what’s normal and acceptable for you.

 

Fiber is critical for a good and productive digestive system. The average American does not take in half of the recommended amount of fiber in their daily diet. I was prescribed Polyethylene Glycol (Miralax) by a physician to help with this process. The Food and Drug Administration has made several prescribed oral solution laxatives 'over the counter' now.  Miralax works for a lot of people. Some products like fiber pills or chewable fiber can actually give you gas.  Experiment and evaluate.

 

Try to get fiber from healthy calorie foods; like plant foods, whole grains, beans, vegetables, fruits and nuts. You can try probiotic boosted yogurt such as Activia or Yo-Plus, but they are not a panacea. Try different ones available and see if they bring you relief.

 

Some other 'movers' are wheat bran, phsyllium, prunes, coffee and beans (really high in fiber. If you use canned beans, choose low-salt varieties and wash them before eating to lower gaseous side effects).

 

I've listed below the top two fiber-rich foods from several categories in the Nutrition Action Health:

 

Fruits-

 

1. Blackberries- 8 grams per 1 cup

 

2. Pear- 5 grams per pear

 

Vegetables-

 

1. Peas- 5 grams per 1/2 cup

 

2. Sweet Potato- baked with skin- 4 grams per potato

 

Grains and Pasta-

 

1. Bulgur- 6 grams per 3/4 cup

 

2. Whole wheat pasta- 6 grams per 1 cup

 

Nuts-

 

1. Almonds- 4 grams for 24 nuts

 

2. Peanuts- 2 grams per 28 nuts

 

Beans-

 

1. Black beans- 8 grams for 1/2 cup

 

2. Kidney- 7 grams per 1/2 cup

 

Hot Cereal-

 

1. Oat bran- 6 grams for 1 cup cooked

 

2. Cream of Wheat- 5 grams for 1 cup cooked

 

Cold cereal-

 

1. Kellogg's All Bran- 10 grams for 1/2 cup

 

2. Post shredded wheat bran- 8 grams for 1 1/4 cups

 

Be sure to add these to your diet in stages, which will help your stomach to acclimate to the change with fewer side effects.

 

 

 

.

Thursday10/27/11-Workout Diary:

Recumbent Bike- 30 minutes

Strength training- back/biceps DVD- 45 minutes

Thursday 10/27/11-Food Diary:

Breakfast-

1 cup egg whites, 1/2 cup onions, handful organic spinach (135 cal)

Whole wheat, low- calorie, english muffin (100 cal)

A.M. Snack-

1/2 banana(45 cal)

protein shake (125 cal)

Lunch-

2 3/8 oz. Mahi mahi(60 cal)

Salad- spinach, 1/2 tomato, 1/2 red pepper, green beans (60 cal)

P.M. Snack-

whole wheat, low-carb tortilla, 2 tbls hummus (200 cal)

Dinner-

4 oz lean beef filet (290 cal)

1/3 cup brown rice, craisons, basil, sliced almonds (200 cal)

12 small asparagus spears(40 cal)

Dessert-

1/2 cup no-fat cottage cheese, 1/4 cup non-fat yogurt, berries (140 cal)

TOTAL CALORIES- 1681

Tags:

Paula's Healthy Living

Comments are closed


Copyright © 2004-2017 YourCity.MD LLC All Rights Reserved. The information on this Website is provided as a courtesy of YourCity.MD. This Website is designed as a resource portal for informational purposes only and does not contain any warranties. Reliance on any information found on or through this Website or links found on this Website is entirely at your own risk. If you think you may have a medical emergency, call 911 or your local Emergency number immediately. YourCity.MD and its affiliates are not responsible for the content found on any links contained herein and do not necessarily agree with any of their opinions. - View Full Terms & Conditions