Fiber...a "Moving" Tale

I have never understood why getting enough fiber is so challenging for most people. I have always had a little rule I follow.....avoid foods that have less than 2grams of fiber. That sounds great until you learn the next lesson; you can get too much fiber!!! WOW!! I never knew that before I suffered an awful attack of constipation. I couldn't believe it!! I was sooooo good about my fiber intake. "How could this happen?" I wondered. I was taking a nutrition course in college, so I asked my instructor. It was then and there that I felt like a total idiot. An idiot that had just learned something amazing. I mean, everything in moderation right??? DUH...even good things become not so good in excess. Since then, I still eat quite a bit of fiber but am careful not to consume too much. There are several very tasty treats on the market that have a high fiber content. I try to avoid these now if I am enjoying a full day with all of God's high fiber foods =)
How much fiber should one consume? Well, an average of 21-30 grams a day is a good place to start. At about 50 grams daily you may start to see some ill effects. O_o Staying below 45 grams seems to be a safe bet.
Now assuming you are getting enough fiber....but not too much LOL ....there are many benefits. A diet high in fiber is great if you are trying to lose weight. It takes longer to chew and digest, generally, and once it is in, it keeps you feeling full and satisfied longer. With a high fiber diet, it is also imperative to drink plenty of water. This also keeps that full feeling longer. There is a whole digestive cleaning that occurs with proper fiber intake. Like a small roto rooter it gently scrapes the remnants of other food products from the intestines. This leaves more surface space for nutrient absorption. If your body is feeling true nourishment from the food that is eaten and absorbed, overeating is a bit less likely =) On top of that, there are many wastes that are removed by this process. Less waste equals less toxins in the blood stream. Isn't fiber grand???
So the question is really a matter of where to get this fiber. Most American's favorite foods have very little, if any, fiber content. Read your labels!! Avoid the foods that have less than 2 grams of fiber. Enjoy the many God-given options available such as whole grains, nuts, seeds, legumes, fruits and veggies. You can't cook the fiber out of your food, so there is no need to go "raw" and there is no difficulty in picking up a piece of fresh fruit or a veggie. Point being......there are no valid excuses for not consuming enough fiber =) Sorry....

Protein

Protein is such a huge factor in human nutrition. Next to water, protein is the second largest component in the human body. Some of the protein broken down in the body can be recycled, but we cannot store it!! Unlike the crumbs on your shirt from lunch, there is no saving some for later =) In fact, this process of breaking down proteins, and rebuilding them (protein synthesis) is taking place within our bodies 24 hours a day. If we do not intake the right amount of protein daily, the body will find other structures within the body to break down. This could lead to serious health issues. How do we ensure the right amount of protein is available? Let's take a look, first at what our bodies can and cannot produce internally.
Essential Amino Acids
Amino acids are the building blocks of protein. Most microorganisms can biosynthesize all 20 standard amino acids, while most animals, humans included, must receive the 8 out of these 20 from their diet. So where do we find all of these essential amino acids??
Foods from animal sources are typically rich in essential amino acids. These include chicken, fish, eggs, dairy products, beef, and pork. Plant sources of protein are readily available. Such sources include dried beans, peas, soy, nuts, and seeds. Although plant sources generally lack one or more of the essential amino acids, when combined with whole grains such as rice, or by eating nuts or seeds with legumes, all the amino acids can be obtained.

Essential Fatty Acids
The human body also needs essential fatty acids from outside sources. We are capable of producing all but two. These are the Omega3 and the Omega6 series. There has been quite a bit of publicity for our little Omega 3 friends in the media. It's no wonder!!! From brain and heart function, to aiding with depression and dementia, the benefits of this essential fatty acid are just amazing. Want in on the action?? Some Omega3 food sources are, flaxseeds, flaxseed meal, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards, etc.), walnuts, pumpkin seeds,canola oil (cold-pressed and unrefined), soybean oil, wheat germ oil,hempseed oil, hempseeds, salmon, mackerel, sardines, anchovies, albacore tuna, and others.

So how much protein should we intake daily? Essential amino acids? Essential fatty acids?
Here is a neat calculator to help get you started :

http://www.healthcalculators.org/calculators/protein.asp?Submit=Close

On average, I have found the answer to be between 45 and 56 grams daily, with Omega3 at 1.1 to 1.6 grams per day. Omega6 is much more readily found in the average American diet, but 12 to 17 grams is recommended. A common problem in America today seems to be an improper balance of Omega6 and Omega3 fatty acids. This imbalance can cause depression and even aggression in mild cases. Many other health problems can be present in more extreme or prolonged cases of imbalance.

When choosing a protein source please remember that protein is not the only nutrient in that food!!! Other nutritive qualities should be carefully considered before choosing the one for you. You could be consuming large amounts of carbs or tons of empty calories just to get a small amount of protein. Read labels, research, and use that omega3 enhanced brain function!!!