Friday, September 25, 2015

SUCCESS!

Yea! Yesterday I ate enough fiber!

Surprise. I ate

one cup of broccoli (with sour cream)
15 strawberries
half of a bagel with cream cheese
coffee with half and half and sugar
a kale salad with quinoa and garbanzo beans
part of a banana
1 cup Cherrios with sugar
1/2 cup 1% milk
cup and a half of canned corn
1 1/2 c potato chips
a hamburger with bun

I used Safeway's delivery service for the first time. They brought this salad. I hope by eating less than half of the dressing the fat content is lower than stated at 27 g. The dressing was delicious. I don't remember eating kale in a salad before. 8 g fiber.

I am used to quantifying meals by cost. This salad costs $5-6, but because it is relatively expensive, doesn't mean I can eat less to spend less. I'm still hungry.

So, moving ahead - success in finding a day's worth of food with fiber!

Thursday, September 24, 2015

My dentist will be happy

So I start eating 'real food' that looks like food and crunches like food (strawberries and broccoli,) and I need to floss my teeth, which makes my gums sore.

Breakfast choices

Quinoa, 3/4 c is 3.75 g fiber
Oatmeal, 3/4 c is 3 g fiber
Toast (if I had double fiber bread) 5-6 g per slice
Flax seed, 1 T is 1.9 g fiber
Strawberries, 1 cup is 3 g fiber

I think flax seed with yogurt this morning and a half cup of strawberries.

List courtesy of greatist.com/health/surprising-high-fiber-foods

The Best High-Fiber Foods

Note: The amount of fiber in these foods can vary slightly between the raw and cooked versions.

1. Split Peas

Fiber: 16.3 grams per cup, cooked.
Go-To Recipe: Spinach and Yellow Split Pea Soup
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dhals. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling.

2. Lentils

Fiber: 15.6 grams per cup, cooked.
Go-To Recipe: Lentil Quinoa Burgers with Sautéed Mushrooms
Lentils are kitchen all-stars—they take less time to cook and are more versatile than many other legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro, and walnuts.

3. Black Beans

Fiber: 15 grams per cup, cooked.
Go-To Recipe: Black Bean and Sweet Potato Chili
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal.

4. Lima Beans

Fiber: 13.2 grams per cup, cooked.
Go-To Recipe: Leek and Lima Bean Soup with Bacon
Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, puréed into a soup, and topped with sour cream, they’re pretty darn delicious.

5. Artichokes

Fiber: 10.3 grams per medium vegetable, cooked.
Go-To Recipe: Roasted Artichokes for Two
Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most people’s kitchens (perhaps because they look a bit… prickly). Get creative and try this simple recipe with lime, garlic, and black pepper.

6. Peas

Fiber: 8.8 grams per cup, cooked.
Go-To Recipe: Scallops on Minted Pea Purée with Prosciutto
Puréeing veggies is a great way to squeeze extra nutrients into any meal—this recipe comes together lightning-fast and is filled with protein, omega-3s, and, of course, fiber.

7. Broccoli

Fiber: 5.1 grams per cup, boiled.
Go-To Recipe: Paleo Broccoli Fritters
This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.

8. Brussels Sprouts

Fiber: 4.1 grams per cup, boiled.
Go-To Recipe: Hoisin Glazed Brussels Sprouts
Try this Asian twist on the old standard—this meal carries tones of ginger, sesame, and peanut that will keep you coming back for seconds (and maybe thirds).

9. Raspberries

Fiber: 8 grams per cup, raw.
Go-To Recipe: Raspberry, Coconut, and Oat Macaroons
Raspberries aren’t a hard sell—they’re basically nature’s candy. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate.

10. Blackberries

Fiber: 7.6 grams per cup, raw.
Go-To Recipe: Blackberry Lemon Salad
Successfully mixing sweet and savory isn’t for the faint of heart, but this salad makes use of blackberries, lemon, scallions, and dill to great effect.

11. Avocados

Fiber: 6.7 grams per half, raw.
Go-To Recipe: Chicken, Black Bean, Avocado and Radish Salad
Few foods deserve the title of “superfood” more than the avocado, which is jam-packed with vitamins, fiber, and healthy fats. Pile it on top of this low-carb, Mexican-inspired salad to add some creamy goodness.

12. Pears

Fiber: 5.5 grams per medium fruit, raw.
Go-To Recipe: Herb-Roasted Pork Tenderloin with Pears
This recipe is a simple and inexpensive way to experiment with an unusual flavor combination. Pork works well with sweeter flavors, and the high sugar content of pears makes them easy to caramelize.

13. Bran Flakes

Fiber: 7 grams per cup, raw.
Go-To Recipe: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes
Short on time? Whip up a nutritious smoothie and take breakfast to go. This shake is a healthy and delicious way to get plenty of fiberand a hefty amount of protein, all in one glass.

14. Whole-Wheat Pasta

Fiber: 6.3 grams per cup, cooked.
Go-To Recipe: Avocado Pesto Pasta with Peas and Spinach
With the right sauce, whole-wheat pasta is indistinguishable from itshigh G.I., white-flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy.

15. Pearled barley

Fiber: 6 grams per cup, cooked.
Go-To Recipe: Pearl Barley Risotto with Roasted Squash, Red Peppers, and Rocket
It’s not just for making beer—barley is a chewy, nutritious grain that contains more fiber than oatmeal and brown rice. It can be used in soup, salad, or tea, but try it out in this tasty risotto with seasonal fall vegetables.

16. Oatmeal

Fiber: 4 grams per cup, cooked.
Go-To Recipe: Carrot Cake Oatmeal
With just one tablespoon of maple syrup per serving, this breakfast is a guilt-free way to indulge in the morning. Plus, it’s packed with fiber-friendly oats, carrots, and coconut.

Sneaky Tips to Add More Fiber to Any Meal

Add flaxseed meal to oats, smoothies, yogurt, and baked goods—you can even try breading chicken or fish with it. A two-tablespoon serving contains 3.8 grams of fiber and a dose ofomega-3 fatty acids to boot.
Chia seeds have a whopping 5.5 grams of fiber per tablespoon. When they meet with water, they form a goopy gel that is great for thickening smoothies, making healthy puddings, or replacing eggs in cakes and cookies.
While spinach and carrots aren’t as high in fiber as the veggies mentioned above, they can easily be sliced or grated and snuck into many dishes without much hassle: Try adding some to banana bread, shakes, eggs, or even a homemade pizza base.
Food processors are fiber’s best friend. Purée some cooked vegetables and add them to sauces and stews, or swap out rice for chopped-up cauliflower.

Wednesday, September 23, 2015

Not sure

"Isoflavones from soy, red clover, and kudzu root are all helpful in improving estrogen detoxification by improving the activity of specific detoxification enzymes and can be taken as supplements or in the diet."

"Dandelion root can help with liver detoxification and work as a diuretic."

"Replacing healthy bacteria in the gut also helps normalize estrogen and hormone metabolism. Taking 5-10 billion live organisms daily in a probiotic is ideal."

from http://drhyman.com/downloads/Lifecyles-of-Women.pdf

from another source:

A study published in the November 2004 issue of "Cancer Epidemiology, Biomarkers and Prevention" examined the effects of eating soy foods containing about 50 mg of isoflavones per day in 220 healthy premenopausal women. After a 2-year period, blood levels of estradiol and estrone remained unchanged. The authors of the study concluded that any potentially beneficial effect of soy foods on breast cancer risk in premenopausal women probably does not involve lowering of circulating estrogen levels. A complete analysis of a total of 11 clinical studies with premenopausal women found that eating soy foods does not affect circulating estrogen levels, according to a review appearing in the July-August 2009 issue of "Human Reproduction Update."

A study published in the March 2005 issue of "The Journal of Nutrition" investigated the effects of soy protein and isoflavones on blood estrogen levels in 35 healthy men, average age 28. After 2 months, men consuming diets containing soy protein rich in isoflavones had blood estrogen levels slightly higher than men consuming milk protein, although the increase was not statistically significant. However, men eating soy protein with most of the isoflavones removed had significantly higher estrogen levels than men eating milk protein. The researchers conducting this small study concluded that these effects were "minor."

http://www.livestrong.com/article/264891-does-soy-protein-increase-estrogen-levels/

Therefore, soy protein with isoflavones removed is less helpful than soy protein with isoflavones intact. Probiotic-SR has soy protein isolate (with lecithin.)

Cool - Spanish medical encyclopedia

https://umm.edu/health/medical/spanishency

Índice Médico De la Enciclopedia - Español

Con la enciclopedia médica, usted puede:

Investigar sobre una enfermedad o problema

Sáquele más provecho a su atención médica

Qué es una emergencia

which translated is:

Medical Encyclopedia Index - Spanish

The medical encyclopedia, you can:

Inquire about a disease or problem

Get more out of your care

What is an emergency

Salad $1, McDonalds

with dressing

2.5 g fat per 2 Tablespoons

So total side salad 2 g fiber and 5 g fat for lots of dressing

Probiotic-SR, not continuing to use

Designed to increase the amount of slowly digested protein, this supplement is taken by adding to liquid once a day. I am interested in it because it contains conjugated linoleic acid (CLA,) which is helpful in keeping cells healthy before disease.

[Edit later: I tried it once. It affected me in that I did feel full, couldn't sleep and something had a powerful effect. I would liken it to the hormones post-pregnancy. I am not continuing to use this product.]

Along other lines, I'm not sure about this:

caLCIUM D-GLUCARATE

The removal of excess estrogen can be increased by a natural substance called Calcium D-Glucarate, because it inhibits beta-glucuronidase activity in the body. This means that estrogen bound for excretion stays bound, and the total estrogen load on the body is reduced. In clinical trials, tissues that are sensitive to excess hormones – such as breast, liver, and lung – have been shown to respond favorably to Calcium D-Glucarate. In addition to estrogen and estrogenic compounds, Calcium D-Glucarate helps promote excretion of other hormone metabolites as well as cellular toxins and steroids.

Calcium D-Glucarate is made naturally in small quantities in the body; it is also found in a variety of fruits and vegetables: oranges, broccoli, carrots, spinach, and apples. Taking probiotic supplements can dramatically reduce the number of beta-glucuronidase-producing bacteria in the gut. A diet that reduces red meat to less than 3 ounces a day and emphasizes plenty of vegetables and fruits, whole grains, and fermented foods containing live organisms also promotes a healthy population of friendly bacteria and a significant reduction in E. Coli populations.

Oral administration of large doses of Calcium D-Glucarate have been shown to lower serum estrogen levels in rats by 23 percent. Because many breast cancers are estrogen-dependent, Calcium D-Glucarate’s ability to affect estrogen and other hormone levels has led to Phase I clinical trials at several major cancer centers in the United States. Results of these studies are pending.

Published human studies on Calcium D-Glucarate and breast cancer are few but, due to the encouraging results of the animal studies, the National Cancer Institute has initiated a Phase I trial in patients at high risk for breast cancer at Memorial Sloan Kettering Cancer Center. This trial is examining the use of Calcium D-Glucarate as an alternative to Tamoxifen’s blocking of estrogen receptors. Preliminary results are quite encouraging and due to Calcium D-Glucarate’s excellent safety profile, it may be a more effective option than tamoxifen, which has numerous side effects.

Other human trials are being conducted at M.D. Anderson Cancer Center in Houston, Texas and AMC Cancer Research Center in Denver, Colorado. No adverse effects have been observed after prolonged feeding to rats or mice at concentrations of 70, 140, or even 350 mmol/kg. Preliminary results of clinical trials in humans have shown Calcium D-Glucarate is without adverse effects.

Calcium D-Glucarate is widely available in health food stores and over the internet.

http://www.natural-progesterone-advisory-network.com/estrogen-dominance-reducing-our-bodys-estrogen-load/

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