Posts Tagged "vegetables"

Eating More Fibre

Posted by on Nov 18, 2013 in Featured, Health, Uncategorized | Comments Off on Eating More Fibre

Eating More Fibre

(Image: ‘Red Bean Black Bean Rice Grain’ by khunaspix/ FreeDigitalPhotos.net) Whether you have been told by a practitioner, or simply heard the recommendation on a TV advertisement, it is likely that you are not consuming enough fibre in your daily diet. The average North American does not consume enough fibre in their diet. The recommendation is to consume roughly 28 grams of fibre per day, but North Americans tend to consume just half that. Too little fibre in the diet can cause digestive problems as well as more serious problems if levels are consistently low. There are two basic types of fibre, insoluble and soluble. Insoluble fibre adds bulk to your diet and aids in normal bowel movements and colon health. Whole grains, bran, nuts, fruits and vegetables are good sources of insoluble fibres. Soluble fibre is found in oats, beans, peas, apples and other fruit, and berries. It has been shown to lower cholesterol levels and reduce the risk of heart disease. Fibre’s effects have also widely been studied in what is termed the “second meal effect” of dietary fibre. The second meal effect states that consuming a fibre rich meal not only increases satiety at the time of consumption, but it also has the potential to decrease the blood glucose response in the next meal. This is to say that consuming fibre will make the body more responsive to insulin in a subsequent meal, therefore clearing blood glucose (sugar) from the meal more readily for efficient usage. There are some simple ways to increase your fibre consumption. Read food labels to see whether or not the food has added fibre benefits. Chose whole grain breads, and add vegetables to your meals. Top salads with beans and nuts. When consuming more fibre than normal, it is important to consume plenty of liquids in an effort to minimize gastrointestinal discomfort. Looking for some help in getting on track with your nutrition? A nutritionist can...

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Nourish Your Life

Posted by on Apr 17, 2013 in Featured, Health, Quotes & Thoughts, Uncategorized | Comments Off on Nourish Your Life

Nourish Your Life

I’ve recently been reading a fascinating and enlightening book entitled “Healing Wise” by renowned herbalist Susun Weed. In it, she contrasts the Heroic and Scientific traditions with what she calls the “Wise Woman” tradition. The Wise Woman tradition heals by nourishing, and therefore its medicines are living foods (meaning unprocessed, whole, and wild). In the midst of our community Refresh at Source Centre, I am reflecting on the phenomenon of detoxing, and the greater paradigm in which such a practice is situated. Often, we approach detoxing, cleansing or dieting as a process of subtraction. We “cut” things out, usually things which we consider pleasurable (although guilt-inducing). We forbid ourselves the indulgence of these guilty pleasures–the complex carbs, the sugary treats, the fried or fatty foods–all of which give us pleasure through taste. I call this a deprivation model. There is a penitent element which constricts or even punishes desire, to achieve the higher purpose of purity. This is why, in my view, people find detoxing painful, difficult, and pleasure-less. This is why people “fail” at diets, or cannot sustain the shift in their physicality brought on by dieting or cleansing. This approach breeds resistance, rigidity and disempowerment. In other words, the deprivation model which holds subtraction as its primary action does not, and cannot, feed the individual in a meaningful and sustainable way. Of course, the foods these diets promote are often greatly nutritious and beneficial to the body. It is all in the paradigm and perspective one inhabits that determines the experience of such a commitment. We can impose change upon our external habits, but sustained transformation arises from within, from a paradigm of empowerment, abundance and resolve. (see last week’s Resolve blog). Ross Bridgeford, alkaline diet coach, recently touched upon this in a video posted on his website. In shifting ones diet towards alkalinity (meaning foods that are the opposite of acidic, and therefore promoting long term wellbeing) Ross advises that, rather than remove acidic foods from the diet, we instead simply add alkaline foods. By adding alkaline foods, such as organic greens, fresh fruits and vegetables, and alkaline water, the body increases its intake of essential nutrients without rules and restrictions. The yet more enlightening result, according to Ross, is that this process of adding nutrition provides the subconscious with the chance to “catch up” with the conscious mind, and become aligned with what really nourishes. The bodymind then gradually and voluntarily adopts alkalinity; the cravings for acidic foods are relinquished, and the hunger for nutritious, living foods enhanced. This result suggests that nourishment empowers, and deprivation weakens. A healthy diet however goes far beyond what we physically ingest. We can and do nourish (or deprive) ourselves with our thoughts, beliefs and actions . We are nourished by possibilities: of doing things differently, taking risks, experimenting, even “failing.” When we take a risk, we actually call something new into existence. When we nourish, we empower ourselves to be the answer to our own prayers. In the words of poet Galway Kinnel, “everything flowers, from within, of self-blessing”.  I hope that today and for all the days to come, you live this...

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