Fiber plays a key role in our health. Many people think it's only for improving bowel movements, but research has taught us that it does so much more! What we GIVE to our gut microbiome is associated with the ability to shift our immune responses, satiety, blood sugar and cholesterol, and even help with mood and behavior.
Are you eating adequate fiber each day? More than 90 percent of women and 97 percent of men do not meet recommended intakes of dietary fiber. Fiber needs can range from 25 grams to 35 grams per day.
Here are some tips for increasing your daily fiber intake, such as:
-Add more whole, plant-based foods, such as vegetables, fruits, and low sugar/high fiber grains
-Learn the fiber content of the foods you consume
-Supplement with psyllium husk as a helpful source of functional fiber
-Incorporate legumes and pulses into your meals
I don’t know about you, but there is nothing better than cutting into a fresh and juicy watermelon!
More than just a delicious and pretty fruit, watermelon is rich in nutrients, is sustainable, and an economical and nutritious treat.
But the following questions come up from many people: Is watermelon really good for me? How do I pick the right watermelon? What else can I do with watermelon besides cutting and eating it?
Natural Wonders of Watermelon
Nutrient-packed. Two cups of watermelon contain 80 calories, vitamin A, vitamin B6, vitamin C, potassium, magnesium, thiamine, phosphorus.
Natural source of protein: Yup, you read that correctly! One ounce of sprouted, shelled, and dried watermelon seeds delivers 10 grams of protein.
Powerful disease fighter. Watermelon contains higher amounts of lycopene than any other fresh fruit or vegetables. Lycopene is an antioxidant associated with reducing risks for metabolic syndrome, cancer, cardiovascular disease, and diabetes.
Promotes healthy skin. Lycopene and vitamin A, found in watermelon, supports healthy skin. Lycopene may contribute to healthy skin by protecting the skin from sunlight and UV rays. Vitamin A may help build and maintain collagen, and the high water content helps keep skin moisturized.
Immune boosting. Rich in vitamin C, watermelon can help boost immunity against viruses.
Enhance sports performance. Naturally rich in carbohydrates, watermelon gives a pre-workout energy boost. Also, the potassium in watermelon can help with water balance and muscle cramps.
Reduce muscle soreness. Watermelon is a natural source of L-citrulline, an amino acid associated with improved vascular function through increased L-arginine bioavailability and nitric oxide synthesis. One small study found a positive association between watermelon juice and reduced muscle soreness 24 hours after exercise.
Hydrating. At 92% water content, watermelon is a delicious way to hydrate.
Sustainable. 100% of watermelon is usable and compostable, making it easy to keep out of landfills and reduce carbon emissions.
High Value. Watermelon delivers a powerful bang for your buck; depending on the size, one watermelon can serve one to three dozen people!
Watermelon 101: More Tips on Finding & Serving the Perfect Watermelon
Look it over. Choose a watermelon that is firm and free of bruises and soft spots.
Lift it. The watermelon should feel heavy for its size.
Turn it over. There should be a creamy yellow spot on the underside of the watermelon, showing it sat on the ground and ripened in the sun.
Besides cutting and eating, how else can I serve watermelon?
A few unconventional ways to serve watermelon include:
Pair with tomatoes, cucumbers, onions, feta, mint, and a balsamic vinaigrette for a refreshing salad.
Dehydrate and turn fresh fruit into watermelon jerky.
Toss watermelon seeds with a bit of olive oil, sea salt; roast, and enjoy as a tasty snack.
Pickle, stir fry or ferment the rind.
Use the following information as a starting point to decide whether intermittent fasting (IF) may work for you.
Positive indicators. IF may be a good fit for you if you want to...
- improve body awareness and hunger/fullness cues
-explore life without strong food attachments
-work toward the potential health benefits of the practice
-enhance an existing health-supportive lifestyle
Contraindications. IF is not meant for those who are...
-younger than 23 or older than 75
-pregnant or breastfeeding
-diagnosed with advanced type 1 diabetes
-struggling with a chronic sleep disorder
-challenged with an eating disorder or trying to counteract poor eating habits
-predisposed to taking practices, including healthy ones, to an unhealthy extreme
4 (5–6 oz) salmon fillets
2 t olive oil
2 shallots, finely chopped
2 garlic cloves, minced
2 t minced fresh ginger
2 cups fresh or frozen blueberries
3 t balsamic vinegar
2 t honey
2 t fresh thyme
2 t lemon zest
1/4 t cinnamon
1/4 t salt
1/4 t black pepper
2 T chopped fresh chives
Preheat oven to 300 degrees Fahrenheit. Place salmon on a greased or parchment paper–lined baking sheet and season with salt and pepper. Bake for 15–18 minutes or until fish is just barely cooked through in the centre.
Meanwhile, heat oil in a medium-sized saucepan over medium heat. Add shallots, garlic and ginger to pan and heat 2 minutes. Place blueberries, thyme, honey, lemon zest, cinnamon, 1 teaspoon of vinegar, salt and pepper to the pan. Bring to boil, reduce heat to medium-low and simmer, uncovered, for 15 minutes. Stir in the remaining 2 teaspoons of vinegar.
Serve salmon topped with blueberry sauce and garnished with chives.
