Yeast bread with fiber - Panera's

Bagels, 6 g fiber - bread 3 g fiber.  Rolls I don't know.

I really like the miche bread, bagels not so much.  I'm putting everything in the freezer.

You know, this concept of 'normal' food is strange.  I have been craving yeast bread with fiber, since starting to eat all these vegetables, beans, etc.  I mean, really, I'm a saltines kind of person, with peanut butter and honey.  

The food cooked for dinner takes more time, attention.  Even shopping today at the Latino store and bread store (Panera's) is something I don't normally have time for.  So I need to do less - go back to normal with the goal of increasing the overall amount of fiber in my family's diet:  one, by simply having the ingredients available.  I found rice that has 3 g of fiber per serving that tastes very good.

Village Harvest Heirloom Chinese Black Rice - 4 Lb/64 Oz

Sold by: ShippedFast

$16.90

It is a privilege to be able to order food.

Oliver: "Food, glorious food..." / Lime press

Wait until you see what the store had:

I haven't been in this store, a Latino store, for about two years.  But they've expanded and I am impressed.  I went in for one of these:

to go along with the lemon water article I found.  Apparently lemon causes more beneficial reactions in a person's insides, (the liver,) than any other food.  True or not, I don't know but I have heard that before.  We're going to go with limes because I do not have the hand strength to make one of these presses work, if it's a lemon.  They had a lemon press for sale and I have seen grapefruit ones also, but....  Cut the lime in half and place upside down in the press.  Makes for easy delivery of all that good stuff.

Eating out

Fast Food Chains With High Fiber

by Amanda Hernandez , Demand Media 

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Check online nutrition listings to learn which restaurant items are the most nutritious.

Dietary fiber, a key part of a healthy diet, is found in fruits, vegetables, legumes and grains. Fiber adds bulk to your diet and makes you feel full faster. It aids in digestion, helps prevent constipation and can help control weight. The recommended amount of fiber for adults, adolescents and older children is 20 to 35 grams per day. Some fast-food chains serve foods that are high in dietary fiber. Check online nutrition information prior to ordering to learn what menu options are highest in fiber.

Subway's Menu

Subway has many different healthy fast-food options that contain high amounts of fiber. Choose either the nine-grain wheat bread or honey-oat bread; each contains 4 grams of fiber for a 6-inch sub. Add avocado onto any sandwich for an additional 3 grams of fiber and a boost of healthy fats. Order "the works" on your sub to include all of their vegetable options. Soup choices that contain 4 or more grams of fiber include chili con carne, minestrone and beef chili. You can order any sandwich as a salad to pack a ton of vegetables into your meal. This also increases the fiber content. Most Subway salads contain 4 to 5 grams of fiber each.

Taco Bell

Taco Bell's Fresco menu skips the sour cream and cheese in favor of its pico de gallo salsa. These items contain 350 calories or less and have 9 grams of fat or less. The restaurant's Fresco Burrito Supreme with chicken or beef contains 6 grams of fiber. The Fresco Soft Taco has 3 grams of fiber. A side of black beans has 5 grams of fiber. A Veggie Cantina Bowl contains 14 grams of fiber, and the Taco Bell Fiesta Taco Salad with beef has 11 grams of fiber.

Panera Bread

Panera Bread has many vegetable, whole-grain and bean-rich menu items that are high in fiber. A bowl of Panera's all-natural turkey chili has 15 grams of fiber. Panera Bread low-fat garden vegetable with pesto soup has 12 grams of fiber per bowl. High-fiber salads with 6 or more grams of fiber include Thai Chicken, Mediterranean Shrimp Couscous, Fuji Apple with Chicken, Chicken Cobb with Avocado and BBQ Chicken Salad. Sandwiches with 6 grams of fiber or more are the Mediterranean Veggie on Tomato Basil, Roasted Turkey and Avocado BLT and Tomato and Mozzarella Sandwiches.

McDonald's Fare

...McDonald's Premium Southwest Salad with Grilled Chicken contains 7 grams of fiber and is 290 calories. The Egg White Delight contains 4 grams of fiber from the whole-grain English muffin it comes on. The Premium Bacon Ranch Salad has 4 grams of fiber. Choose grilled chicken instead of crispy salad to reduce calories and fat....

References (5) 

About the Author

Amanda Hernandez is a registered dietitian who holds a Master of Arts degree in family and consumer sciences with an emphasis in dietetics from Western Michigan University. Her work has been featured in "Women's World" and "Women's Day" magazines. She writes for nutritionistreviews.com and has been a nutrition writer since 2010.

Photo Credits

• George Doyle/Stockbyte/Getty Images

http://healthyeating.sfgate.com/fast-food-chains-high-fiber-10926.html 

(edits and highlights mine)

Laver (wafer-thin seaweed)

This is what I'm trying to do:

http://www.koreanbapsang.com/2015/05/mini-gimbap-mayak-gimbap.html

I learned it from a young person, though, and when he showed it to me, it only has three ingredients:  laver (thin seaweed,) rice, and spicy tuna, which comes in a can.



The author of this website has added vegetables.  So now I know that I need nori, and I haven't found the canned spicy tuna yet.  It is wonderful - it's like Super Bowl food, eat, eat eat 'til you're full.

http://www.koreanbapsang.com/

WELCOME TO KOREAN BAPSANG!

Hi! I'm Hyosun, and I am a Korean-American mom of two wonderful grown-up children. Here, you will learn how to cook Korean dishes the way we Koreans traditionally eat at home.

New product: Seaweed

It's raining today.  I like rainy days.  The world shuts down a bit and gives me a chance to find my thoughts.

Seaweed came in the mail yesterday.  By the way, I think Amazon-type ordering of food is one of the greatest advantages from how I used to buy groceries, when I had to go to the store weekly.  It takes too long to search several stores for specific items and then not know if its in stock.

Wrong seaweed - this is actually dried seaweed.  The better stuff is thin, crunchy and salted.  This is actual grows-in-the-sea seaweed and a little too much.

2 g fiber and no fat.  I will try to serve it using the sheets of seaweed as a tortilla and stuff it with rice and spicy tuna (which I don't have.)  Anyway 0 for 1.

Score!

General Tso's Veggies

1/2 bag of broccoli/snow pea stir fry mix (from the produce section - I had never seen it before either, $5)
1 T sesame oil in frying pan, heated up to med-high and then turned down to medium heat (less than one minute)
Stir veggies almost constantly for 12 minutes, being careful not to let them burn.
Add 1 T rice vinegar
Add 1/2 - 3/4 c General Tso's sauce (bought at B.J.'s)
Mix the sauce evenly over the veggies by stirring and serve.
Yea!  Like the restaurant serves

Almonds

How Much Protein Is There in 10 Almonds? | Healthy Eating ...

healthyeating.sfgate.com › Nutrition › Protein

A full 1-ounce portion of almonds contains about 14 grams of total fat and 3.5 grams of fiber. According to the Dietary Guidelines for Americans 2010, women  ...

Mayo Clinic says...

Chart of high-fiber foods

By Mayo Clinic Staff

Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of obesity, heart disease and diabetes.

Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Fruits	Serving size	Total fiber (grams)*
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.5
Apple, with skin	1 medium	4.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberries (halves)	1 cup	3.0
Figs, dried	2 medium	1.6
Raisins	1 ounce (60 raisins)	1.0

Grains, cereal & pasta	Serving size	Total fiber (grams)*
Spaghetti, whole-wheat, cooked	1 cup	6.3
Barley, pearled, cooked	1 cup	6.0
Bran flakes	3/4 cup	5.3
Oat bran muffin	1 medium	5.2
Oatmeal, instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cups	3.5
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat or multigrain	1 slice	1.9

Legumes, nuts and seeds	Serving size	Total fiber (grams)*
Split peas, cooked	1 cup	16.3
Lentils, cooked	1 cup	15.6
Black beans, cooked	1 cup	15.0
Lima beans, cooked	1 cup	13.2
Baked beans, vegetarian, canned, cooked	1 cup	10.4
Sunflower seed kernels	1/4 cup	3.9
Almonds	1 ounce (23 nuts)	3.5
Pistachio nuts	1 ounce (49 nuts)	2.9
Pecans	1 ounce (19 halves)	2.7

Vegetables	Serving size	Total fiber (grams)*
Artichoke, cooked	1 medium	10.3
Green peas, cooked	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, cooked	1 cup	4.1
Sweet corn, cooked	1 cup	4.0
Potato, with skin, baked	1 small	3.0
Tomato paste	1/4 cup	2.7
Carrot, raw	1 medium	1.7

*Fiber content can vary between brands.

Source: USDA National Nutrient Database for Standard Reference, 2012

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948

http://blogs.naturalnews.com/24-reason-drinking-lemon-water-morning-empty-stomach/

By jeery park

Posted Friday, January 9, 2015 at 10:31am EDT

Keywords: health benefits of lemon water, lemon juice, Lemon Water

Lemon is a common, inexpensive, easily available and most widely used citrus fruit. Its characteristicflavour and refreshing smell make it a popular fruit for drinks. It is used in lemonade, soft drinks, cocktails and tea. It has a long list of benefits. In India, it is used as medicine for many health problems. Thus, lemon is a popular citrus fruit that can be used in various ways. It can be used with other beneficial ingredients like honey, salt, etc. to enhance its benefits.

How to make this

Here’s how easy this is:  First thing in the morning, before you eat or drink anything else, wash a lemon (preferably organic) and cut it in half.  Squeeze the juice from one lemon half into a large mug or heat-proof cup.  Add warm, filtered water (not boiling water which will destroy some of the vitamins and enzymatic properties in the lemon) to the mug.  Drink slowly.  If it’s not inconvenient for you to wait 30 minutes to eat breakfast, do so.  This will ensure your body absorbs as many nutrients as possible.

25 Reason Drinking Lemon Water in Morning With Empty Stomach

1. Lemon helps in protecting our body against the immune system deficiencies, as it is rich in vitamin C.

2. Drinking lemon water helps in maintaining the pH levels in the body.

3. Lemons acts as a powerful antibacterial as it contains pectin fibers which is beneficial for colon.

4. Drinking lemon water in morning empty stomach will helps in flush out of toxins.

5. Warm water with lemon helps digestion as lemon contains citric acid. It interacts with other enzymes and acids which easily stimulate the secretion of gastric juice and digestion.

6. The liver produces more enzymes from water with lemon than from any other food.

7. Water with lemon cleanses the liver. Lemon juice stimulates the liver to release toxins.

8. Water with Lemon helps fight infections of the respiratory tract, sore throats and inflammation of the tonsils. This is due to the anti-inflammatory properties of lemon.

9. Lemon contains great source of calcium, magnesium, potassium, citric acid, phosphorus and etc.

10. Drinking lemon water helps in preventing the multiplication and growth of pathogenic bacteria that causes disease and infections.

11. Water with lemon provides the body with electrolytes which hydrate your body. As lemons contain good amount of electrolytes such as potassium, calcium and magnesium.

12. Water with lemon is good for the joints, reducing pain in the joints and muscles.

13. Water with lemon helps with weight loss.  Lemons contain pectin fiber, which helps suppress hunger cravings. Studies have proven  people with a better alkaline diet have lost weight faster.

14. Water with lemon helps with tooth pain and gingivitis.

15. Water with lemon prevents cancer. This is due to the fact that lemons are a highly alkaline food. Multiple studies have found that cancer cannot thrive in an alkaline environment.

16. Warm water with lemon helps regulate natural bowel movement.

17. Our immune system protects our body by combating illness. Weak immune system makes our body susceptible to illness and infections. Warm lemon water has anti-bacterial and anti-viral properties which fight harmful bacteria, fungus, and virus that cause diseases and infections. Its antioxidant property helps eliminate toxins from the body.

18. Water with lemon aids in proper functioning of the nervous system (as lemon  has a high content of potassium). Depression and anxiety are often the result of low levels of potassium in the blood. The nervous system needs a sufficient amount of potassium to ensure sustainable signals to the heart.

19. Water with lemon can help lower blood pressure.  A daily intake of one lemon can reduce high blood pressure by 10%.

20. Water with lemon creates an alkalizing effect in the body. Even if you drink it immediately before a meal,  it can help your body maintain a higher level of pH. The higher the pH, the more your body is able to fight diseases.

21. Water with lemon is good for the skin. Vitamin C in lemon, improves our skin by rejuvenating the body.  Drinking water with lemon regularly (every morning) will improve the condition of your skin.

22. Water with lemon  helps to dilute uric acid, the built up of which leads to pain in the joints and gout.

23. Water with lemon is beneficial for pregnant women. Since lemons are loaded with Vitamin C, it acts as an adaptogen helping the body cope with viruses such as colds.  Furthermore, vitamin C helps the formation of bone tissue of the unborn baby. At the same time, due to the high content of potassium, a mixture of water with lemon helps forming cells of the brain and nervous system of the baby.

24. Water with lemon relieves heartburn. For this, mix a teaspoon of lemon juice in half a glass of water.

25. Water with lemon helps dissolve gallstones,  kidney stones, pancreatic stones, and calcium deposits.

Reference:

http://pamelasalzman.com

http://www.lahealthyliving.com

Potassium-rich foods

High Potassium Foods for a Healthy Balance

24SHARES

By: Tanya Jolliffe, SparkPeople Blogger
11/8/2010 6:26 AM   :  61 comments   :  41,557 Views

See More: nutrition, healthy eating, minerals,

Perhaps you have heard eating a banana or drinking a glass of orange juice or milk can help relieve the pain of leg cramps. Maybe you have read that a diet high in potassium can help reduce blood pressure or the risk of a kidney stone incident.



If you don't battle with any of those issues, you may not be familiar with the benefits of consuming an adequate potassium intake. Minerals work throughout the body to regulate processes and provide structure including potassium.



What is it?

Potassium is a mineral that is necessary for cells, tissues, and organs to function properly in the human body. It is also an electrolyte working with sodium, chloride, calcium, and magnesium to conduct electricity throughout the body. It is vital for proper heart function and plays a significant part in skeletal and smooth muscle contraction, which helps maintain a regular heartbeat and aids in peristalsis and digestion.

Potassium serves as the body's major intracellular cation that helps regulate body fluids and cell mineral balance. Small changes between extracellular and intracellular potassium ratios greatly influence neural transmission, muscle contraction, and vascular tone. In healthy individuals, 85 percent of dietary potassium is absorbed and about 80 percent is excreted in urine with the remainder lost in feces or sweat. Too much potassium in the blood is called hyperkalemia while too little is called hypokalemia.

How much do I need? 

Maintaining the correct level of potassium is dependent on sodium and magnesium amounts in the blood. Because of the relationship between sodium and potassium, the richer the diet in sodium, the more potassium is necessary as well to maintain balance. This is especially true if you cope with sodium-influenced hypertension. Excessive sweating, diarrhea, vomiting, certain medical conditions, or medications can also increase potassium needs. The recommended daily allowances for potassium in adults are 4700 milligrams (4.7 grams) per day but many people consume only about half this amount.

Where do I find it?

In unprocessed foods such as fruits and vegetables, potassium is predominately found with bicarbonate-generating precursors like citrate and phosphate. These favorably affect acid-base metabolism and reduce risks of calcium kidney stones or bone demineralization. When potassium has been added to processed foods or supplements, it is generally in the form of potassium chloride. In addition to working opposite sodium and potassium to maintain proper serum osmolarity balance, chloride also combines with hydrogen in the stomach to make hydrochloric acid, which can be problematic. It is best to meet your daily potassium needs from whole food sources since it is readily available in fresh fruits and vegetables as well as meats, fish such as salmon, cod or flounder, dairy and legumes.

Some sources of potassium include :

Artichoke

Avocado*

Bananas*

Beans* such as baked, kidney, Lima, pinto, black-eyed peas, chickpeas (including hummus), or lentils

Beets

Black strap molasses*

Bran cereal

Brussel sprouts

Carrots (including carrot juice)

Dried fruits such as raisins, dates, apricots, figs, or prunes (including prune juice)

Kiwi fruit

Meat such as beef, chicken, halibut, pork, salmon and veal

Melons such as cantaloupe or honeydew

Milk and other dairy such as cheese and yogurt

Potatoes* including sweet, white and red

Oranges* as well as orange juice nectarines and tangerines

Squash especially winter*

Spinach

Tomatoes* whether canned or fresh as well as juice including vegetable juice

(*) Denotes highest sources

Additional Considerations

Diuretics are frequently used as part of medical treatment for conditions such as hypertension or congestive heart failure. Some are "potassium sparing" and have little influence on serum potassium levels. Others are "potassium losing" because they increase the urinary excretion of potassium, which can lead to hypokalemia. The body's response and influence on potassium is dose-dependent. Many people can counter balance low dose potassium losing diuretics with a potassium rich diet. Higher doses of diuretics that result in a continual loss of potassium can result in clinical signs and symptoms of potassium deficiency. In those cases, a potassium chloride supplement may be prescribed as well. When taking diuretics or any other medication that influences electrolyte balance, be sure you are seeing your medical provider regularly to have serum potassium levels monitored.

It is not uncommon to experience increased losses of potassium while sweating from extended heat exposure or exercise. A variety of studies found that healthy adults did not experience serum potassium changes despite the increased losses from perspiration but urinary losses were decreased. This indicates that the body is able to make necessary adjustments to maintain proper serum potassium levels to ensure health and safety under normal conditions. If persistent excessive perspiration is experienced frequently, talk with your medical provider about the need for increased potassium requirements.

Many studies have demonstrated a relationship between the modern Western diet and bone demineralization. Epidemiological and metabolic studies over the last several decades found potential causes for bone demineralization leading to osteoporosis and kidney stones related to metabolic acidosis. It is felt that typical Western diet meals and snacks tend to be higher in acid-generating animal proteins and cereal and grain products and lower in bicarbonate-generating plant foods. To decrease your risk, be sure to include fresh fruits and vegetables regularly into your meals and snacks.

The kidneys help ensure the correct amount of potassium is in our body. If the kidneys are not functioning properly it is possible for serum potassium levels to become high which can lead to irregular heartbeats, heart failure or even death. For this reason, it is very important that potassium supplements or salt substitutes (which are potassium chloride) be avoided until you have consulted with your medical provider and are certain of your kidney function.

Symptoms of Hypokalemia

The most notable symptoms of low serum potassium levels are an irregular or rapid heartbeat, increased blood pressure, muscle spasms, or weakness. If there are other medical conditions accompanying low potassium, people may also experience bladder weakness, fluid retention, increased blood glucose levels, fatigue, weight gain, and impotence. If you experience any of these, it is very important you speak with your medical provider right away.

Tips and Tricks

• Be sure to select at least five servings of fruits and vegetables each day making at least two of them high potassium choices.
  
• Eat potatoes with their skin to increase potassium intake. One medium white potato baked with skin will provide 610 mg of potassium.
  
• Three servings of dairy in your diet each day from low fat milk, cheese or yogurt can provide nearly one third of your daily potassium needs. Eight ounces of milk offers about 360 mg of potassium while an eight-ounce serving of yogurt can provide 490 mg.
  
• Include lean meats into your diet several days a week such as salmon which provides 470 mg of potassium or chicken 410 mg.
  
• Almonds make a wonderful protein alternative that is also rich in potassium with four ounces providing a whopping 786 mg. Include them in wraps, salads or as a snack regularly to boost your daily intake.

Do you have a hard time meeting your potassium needs? List some of your favorite high potassium meal or snack ideas that can help people meet their daily needs.

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