04/04/15- Paua's Healthy Living Eating/Exercise Journal: Wednesday

by Paula (Clean Eating Expert) 5. April 2015 20:41

 

What is the best way to stay regular?   Wheat bran is an effective ingredient to incorporate into your diet, as well as other brans’ like rye, corn and oat.  The more-coarse the bran is, the better.

Bran is effective because of the ingredients within the bran (celluloses and hemicellose).  It survives the route through your gut.  When they bind with water, they affect stool weight, which aids in your regularity.

Another effective tool to increase flow in your gut is beans or legumes.  Beans have more fiber than fruits and vegetables (some have 6 or 7 grams of fiber vs. 2 or 3 grams in fruits and vegetables.

Also try sesame oil which has a laxative effect.  You can drizzle a tablespoon on your salad or over vegetables.

Try to stay away from processed foods that are filled with pectin and inulin such as Kellogg’s Fiber Plus bars and similar ‘high-fiber’ bars that get their fiber from inulin.  The inulin fibers can cause more gas when they ferment.  The colon breaks inulin down quickly, high in the colon and that can cause that embarrassing gas.

I also use prunes to help relieve my symptoms and I love the sweet taste.  I chopped them and added them to my last cheese tray which my 10 year old devoured.  Their naturally occurring sugar alcohol sorbitol may aid in their effectiveness in moving feces through the colon.

When you add the effective fiber through bran, just be mindful of the calories included.  Moderation in portion control is important.

Also, talk to your pharmacist to check the iron content of any of your medications which could increase constipation.

 

 

Wednesday 04/04/12- Exercise Diary:

Strength train- trainer

the game is 15 reps, 4 sets

one leg  step-up onto 24 " box

alternating one-arm dumbbell pullover- medium tube, lying on the ground

standing rear delt pull- 5 lb

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cable, one arm/oppositie leg- pullover- 40lb/45lb

cable rear leg curl (standing)-50 lb

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bench sit down- 25lb

recline bench chest prss- 15lb

standing cable single-arm back pull- 30 lb (lats)

04/04/12- Wednesday Food Diary:

Breakfast-

1 cup egg whites (120 cal)

2 pieces Ezekial brd with 2 tbl organic almond butter (260 cal)

1/2 banana (50 cal)

Lunch-

black bean veggie burger, 1 whole wheat, low-carb thin bun, 2 slices tomato, 1 slice avocado, 4 slices of cucumber, alfalfa sprouts (315 cal)

P.M. Snack-

8 oz fat free cottage cheese (90 cal)

Dinner-

5 oz broiled cod (190 cal)

1 cup whole wheat penne with onions, marinara sauce ( 200 cal)

clean cole slaw* ( 80 cal)

2 cups wilted spinach in 1 tsp rosemary flavored EVOO with roasted garlic(90 cal)

Dessert-

1 cup non-fat cottage cheese, 1/8 cup sliced almonds, chopped mango (210 cal)

TOTAL CALORIES- 1614

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Paula's Healthy Living

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