Surprising Sources of Fiber

Posted on March 20th, 2015 by Discount Debbie

dark chocolate with text

Could you use a thrifty and yummy health tip today? We all know that there are so many things we have to think about making sure we get. Vitamin C. Vitamin D3. Omega-3s. Minerals. Anti-oxidants. Protein. Water. Good fats. The list goes on and on. We know that. That’s why it’s so nice to find out that there are yummy sources of multiple elements of a healthy diet. If I can kill two birds with one stone (and have it be an enjoyable experience), then that’s what I want to do.

Dark Chocolate. We have already read about the anti-oxidants in dark chocolate. We also know that dark chocolate (at least 60% cocoa) contains mood boosting compounds. But, did you know that chocolate that is 70-85% cocoa is a great source of fiber? Yep. One gram of dark chocolate contains 3 grams of fiber. So, get your antioxidants, your fiber, and feel good about it all with a yummy treat.

Almonds. Almonds are a great source of vitamin E, B complex vitamins, minerals, such as potassium, calcium, iron, and zinc. But, they are also rich in fiber. Another surprise, right? One cup of almonds contains 4 grams of fiber. Just remember to keep it to about a cup, though, because those calories add up quickly with nuts!

Avocados. There’s a reason it’s called a superfood. In just one fifth of a medium sized avocado, you get about 20 minerals and vitamins. The fat in avocados is the “good fat,” which assists in weight loss by satisfying hunger and increasing metabolism. In addition to all the properties that contribute to its “superfood” status, avocado contains 7 grams of fiber in just one half of an avocado. How could you not include avocado in your next meal, whichever meal it may be!

What are your favorite “multipurpose” foods? 😉


Got Calcium?

Posted on March 18th, 2015 by Discount Debbie

milk with text

We have all heard that we all need calcium for strong, healthy bones. But did you know that calcium is also responsible for muscle and nerve function as well as enabling our blood to clot normally? Calcium deficiency can lead to osteoporosis, and women have an increased risk with age. We tend to think, however, that getting the proper amount of calcium requires the recommended three glasses of a dairy product daily. Most of us are not drinking three glasses of milk in a week, much less a day! I know people who are allergic to dairy; they surely cannot drink that much milk. In reality, though, we can get calcium from many other non-dairy sources.

In case you are allergic to dairy or you, like me, outgrew your desire to drink that much milk a few decades ago, here are a few foods that may interest you.

Non-Dairy Milks. Soy, rice, and nut milks also provide calcium. Keep in mind that in addition to drinking the milk, you can also cook with it and still get the much needed calcium.

Kale. There’s a reason it’s called a superfood. It’s full of so many nutrients… including calcium. One cup of kale will meet 10 percent of the daily requirement.

Bok Choy. I’m thrilled to see Bok Choy on the list because we had a garden full of it last season. One cup of shredded Bok Choy will give you 15 percent of the daily requirement. Maybe we should plant Bok Choy again? Hmmm…

Broccoli. Broccoli is one of my all time favorite veggies. It’s full of lots of vitamins and minerals, including calcium. One cup of chopped broccoli will provide you with 5 percent of the daily requirement. Oh, eat two cups worth! Make it 10 percent at dinner alone!

Spinach. Here’s another one of my favorites. It tastes great no matter how it’s cooked and it’s full of nutrients. One cup of this dark leafy veggie amounts to 25 percent of the daily requirement! I’m happy to say that we do have spinach seeds planted in our spring garden. :)

How do you get your calcium?


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