* Week 5 Fiber and Digestive Health
* Table Talk * What are your successes and challenges of the past week? * Did you cook an oil free dish? * Did you clean out your cupboards of red light foods? * Did you try some new plant based meals?
* Review from Last Week * Goal is a Plant-based whole food diet of fruit, vegetables, whole grains, legumes and nuts with no added oils. * Dr. Greger’s Daily Dozen * Strategies for eliminating dairy and meat from diet
* https://youtu.be/bIntubYoGKE?t=35 * Dr. Barnard – Favoring Fiber
* Fiber Summary * Aim for 40 grams per day, about 3 grams per serving of food. * Every 14 grams of fiber you add to your diet cuts your calorie intake by 10 percent (because you fill up sooner). * Fiber causes an increase in stool size, which has been associated with a decreased cancer risk, specifically colon cancer, as well as lower risk of ulcerative colitis, Crohn’s disease, appendicitis, constipation, and diverticulitis. * High fiber diets may also reduce the risk of stroke, high cholesterol and potentially heart disease.
* But Beans cause Gas! * Soak overnight and rinse well * Start with mung beans, adzuki and dahl as they are easy to digest * Use digestive spices like ginger and tumeric or a piece of seaweek (Kombu or Wakame) * Chew well and savor your beans
* https://youtu.be/tBMEYc0PjXY * Dr. Greger – Five to One Fiber Rule
* Quick Fiber Check * The Quick Fiber Check is a handy little tool. Using it’s simple scoring concept, which takes only a minute or two to learn, you’ll automatically be able to estimate the fiber content of virtually everything in the grocery store. * To check your own meals, write down everything you ate or drank for one full day on the form. * Next to each food, jot in its fiber score, using the foll owing guide:
* Quick Fiber Check * Beans: For each serving of beans or lentils (one serving = one half cup), mark 7. One cup of soy milk or one-half cup of tofu rates 3. * Vegetables: For each serving of vegetables (one serving = one cup), mark 4. An exception is lettuce, for which one cup scores 2. A potato with skin scores 4; without the skin, it scores 2. * Fruit: For each medium piece of fruit (e.g., apple, orange, banana, one cup of apple sauce, a banana smoothie), mark 3. For one cup of juice, mark 1. * Grains: For each piece of white bread, bagel, or equivalent, score 1. Whole gra in breads score 2. One cup of cooked pasta scores 2. One cup of rice scores 1 for white and 3 for brown. One cup of cooked oatmeal scores 4. Score 3 for typical ready-to-eat cereals, 1 for highly processed and colored cereals, and 8 for bran, or check package information.
* Quick Fiber Check - Score * Less than 20: You need more fiber in your diet. As it is, your appetite will be hard to control, and you may have occasional constipation. Boosting fiber will help tame your appetite and can cut your risk of many health problems. * 20-39: You are doing better than most people in Western countries, but as you bring more fiber into your diet, you will find that it makes foods more satisfying and cuts your calorie intake a bit. * 40 or more: Congratulations. You have plenty of healthy fi ber in your diet. It tames your appetite and helps keep you healthy. Fiber also reduces your risk of cancer, heart disease, diabetes, and digestive problems.
* https://youtu.be/XqIDe-wGYIo * The Exam Room – Gut Bacteria and Your Health
* https://youtu.be/6JIy3q-8MQE * Dr. Greger - * How to Develop a Healthy Gut Ecosystem
* https://youtu.be/fRICtotEajE * Dr. Barnard – Digestive Health
* Homework * Begin the Lifestyle 100% this week. Start the 21 day challenge (www.pcrm.org) at the beginning of the month. * Count the amount of fiber you eat in 1 day * Try to increase fiber in your diet. Eat more beans, other legumes, vegetables, fruit, and flax and chia seeds...can you reach 40 grams? * Exercise: take a walk daily, try biking somewhere you need to go * Drink more water * Avoid smoking and drinking * “Down-Shift” and work on dealing with stress in a healthy way
* Need Help? *Check out the website: www.Roseburgthip.com *Read How Not to Die at home for self-learning * Check-out cookbooks and entertaining documentaries from our Loan Library for free!
Next Potluck Sat. May 5th 5:30pm First United Methodist Church Harvard Roseburg What to bring: 1. A dish to share that has no meat,no eggs, or dairy (vegan). It can be a main dish, side dish, non-alcoholic beverage, salad, or dessert. 2. A card listing your dishes ingredients in dark ink and clear print 3. A serving utensil for your dish 4. Plates and utensils for your use 5. OPTIONAL: about 20 copies of recipe you prepared for sharing with others
Dine Up Friday May 18th 5:30pm Carlos’ Restaurante 101 Thompson Ave, Winston Please RSVP at ucveg1@gmail.com
Next Shopping Tour Tues. May 29th 5-7pm Registration Required Call or Email UC-VEG to reserve your spot *Tours last up to 2 hours long and will meet at Sherms
*Volunteer! * Volunteer! We meet every 3rd Wed. of the month Wednesday, May 16th at 4:30-6:00pm, Douglas County Courthouse Rm. 310
* Food Demonstration - Bran Muffins
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