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Increase your fiber intake

“An apple a day keeps the doctor away.” 

Color me vegan : maximize your nutrient intake and optimize your health by eating antioxidant-rich, fiber-packed, color-intense meals that taste great
Colleen Patrick-Goudreau.
Beverly, MA : Fair Winds Press, 2010.
In Color Me Vegan , author and vegan extraordinaire Colleen Patrick-Goudreau brings an edible rainbow of plant-based cuisine to your kitchen table with 150 flavorful recipes designed to boost your health and perk up your palate.    With color as the guiding principle behind each section, Colleen shows vegetarians, vegans, and everyone in between exactly how phytonutrients-the most powerful, pigmented antioxidants on earth, found in everything from select fruits and vegetables, to grains, legumes, nuts, and seeds-can be expertly incorporated into your meals for the greatest nutritional punch. From the “Color Me Blue” chapter, for example, you’ll be treated to recipes such as: Radicchio Fennel Salad with Caper Dressing Chilled Blueberry Mango Soup Lavender-Roasted Purple Onions Eggplant with Dengaku (Sweet Miso) Sauce Purple Plum Pie with Crumble Topping   From sensational starters and salads, to filling mains and sides, to crave-worthy desserts- in every color -each recipe is not just a feast for your stomach, but a feast for your eyes as well! Check out more about the book at  http://www.colormevegan.com/ . 
     
Pillsbury fast & healthy cookbook : delicious family meals in 30 minutes or less
Pillsbury editors.
Hoboken, N.J. : Wiley ; Chichester : John Wiley [distributor], 2009.
140 fast, tasty ways to feed your family right!Serving healthy, satisfying meals can be a challenge-especially when there's so little time to cook. Let Pillsbury come to the rescue! The flavorful recipes inside are higher in fiber and other nutrients than most recipes, yet lower in fat and calories. They're also fast-all can be prepared in 30 minutes or less, with a whole chapter of recipes ready in just 20 minutes.So take your pick-whether you want a satisfying casserole, a quick snack, burgers hot off the grill or a luscious dessert, you're sure to find a dish that meets your needs. Complete with 50 beautiful color photographs and lots of healthy living tips, Pillsbury Fast & Healthy Cookbook is just what you need to serve your family delicious, nutritious meals-without spending hours in the kitchen.Fix quick and healthy dishes like these!Crispy Shrimp TartsBarbecued Pork FajitasLemon-Basil Skillet Chicken with RiceRush-Hour ChiliVermicelli with Fresh Herb-Tomato SauceSpicy Chinese Chicken TacosFoot-Long PizzaLayered Pi_a Colada Chicken SaladGrilled Blue Cheese SteakHalibut with Chipotle ButterOrzo-Barley PilafLemon Mini TartsChocolate Espresso Mousse
     
Cure constipation now : a doctor's fiber therapy to cleanse and heal
Wes Jones.
New York : Berkley Books, 2009.
If you have a "bad gut" or a "sensitive stomach," you know how unpleasant it is. But you may not know what causes it-or what you can do to make it stop.
     

The healthy benefit from this old saying is that apples add fiber to your diet. Increasing your fiber intake is important to your health. Fibrous foods can help you manage your weight. They contain less fat and eating high-fiber foods makes you feel full and curbs your hunger. Foods with fiber have been shown to help those with diabetes manage their blood sugar. It can reduce the risk of heart disease and lower cholesterol levels. And roughage adds bulk to help keep regularity in the digestive system.

The American Dietetic Association recommends that you take in a daily total of 25 grams for women and 38 grams of fiber for men. There are two types of fiber and they are both important to your health. Soluble fiber dissolves in water and bonds to fatty acids to slow down digestion. Insoluble fiber stays intact and cleans the colon of toxins.

Get the most fiber from eating the whole fruit. Fiber gets lost when it is processed into juice.

Compare fruit juice to whole foods

A high fiber diet is more than just oats. Fiber-rich foods include fruits and vegetables with skin, whole grains, and legumes. You can lower the amount of calories you eat with fiber foods. Get fiber into your eating plan by replacing regular foods with whole grains ones. Regular spaghetti has 210 calories and 2 grams of fiber per serving. Using a whole wheat pasta can save you 40 calories and add 4 more grams of fiber!

Don't miss the most important meal of the day, breakfast. It's the meal that will probably be served with the most fiber.

More about adding fiber

Article by: St. Louis Public Library staff