Todays Healthy Breakfast to lower Blood pressure and cholesterol

I tried a new homemade recipe of my own. I made mixed grains and added in red beans and cooked them in a slow cooker in enough amount to last for a week for breakfast. I had one cup of whole grains ( brown rice, barley, quinoa) and red beans cooked for breakfast ( microwaved for warmth ) and added 1/2 cup of blueberries and a banana.
grains and beans is about

 7.4 grams of healthy fiber, and at least 14 grams of protein. 9.6 grams of unsaturated fat.

The blueberries provide an extra 5.4 grams of fiber

The bannana adds three more grams of fiber

The fiber is to help lower cholesterol

The high potassium in the banana is to help lower blood pressure

THe total calories of about 400 calories for this meal is to help me lose weight ( present weight 180- and my goal weight is 160) to also lower my blood pressure

Goal is to add exercise or activity today after work for at least 20 minutes and to plan my activity one day in advance.

This meal is about 400 calories with 18 grams of fiber, 15 grams of protein and all complex carbohydrates with no processed or simple sugars.

 

This high fiber meal would be excellent for people experiencing irritable bowel, because the fiber would prevent cramping, lessen diarrhea and improve constipation

This is also an example of using portion control in meal preparation

In terms of weight loss and diabetes, this meal would be ideal for a diabetic because the high fiber content and complex carbohydrates would cause a slow steady release of sugar into the blood and not a spike as with processed carbs.

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Constipation- some recommendations

5-7 servings of fruits and vegetables a day.
Needs  20 -30 grams of fiber a day- each fruit or vegetable serving is about 3 grams of fiber.

Need to get there slowly- over a month- cause too much too soon leads to excessive gas
Fluid requirements-50 -60 ounces of fluid a day– 20 ounces of fluid- three times a day or 15 ounces four times a day.
Try to avoid sugar drinks- that have no fiber- and fill you up with empty sugar calories
Probiotics taken orally may help with the gas problem- look for one that has acidophilus and or bifidobacter in it.
Certain foods help your body make the healthy bacteria needed to help with the gas and they include: bananas, garlic, asparagus, onions, whole grain breads.
Include seeds and nuts in the diet for additional fiber.
Include Whole grains such as brown rice, steel cut oats, and quinoa,
Fruits with the skin on them

Are you AWARE how PORTIONS have GROWN?

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Are you AWARE how PORTIONS have GROWN?

Just look at this comparison of the size of a cookie from 20 years ago to today, Portion sizes have grown without us being aware. This is a contributing factor to the obesity epidemic in America. Be aware of Portion sizes:
One Serving of grains= 1/2 cup pasta or rice
one serving peanut butter= two level tablespoons
one serving meat= 3 oz= deck of cards
one serving beans= 1/2 cup
one serving fruit juice is 6 OZ NOT 8 OZ
one serving cheese= 1 oz= 2 small dice

Constipation

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Inadequate fiber is the most common cause of constipation. You need about 25-35 g of fiber a day from beans, legumes, fresh fruits and vegetables. Its best to take it from natural sources. Vegetables are higher in fiber in general than fruits.

Gluten-free grains and starches

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Gluten-free grains and starches

The following are gluten free grains and starches: Amaranth, arrowroot, buckwheat, corn, flax, corn, flours made from seeds, millet, potato and potato starch or flour, quinoa, rice, rice bran, sago, sorghum, soy, tapioca,