Every few months it is a good idea for you to check how your fiber intake is going by totaling your daily intake. The food industry is extremely focused on protein these days (It has been for a while, and the trend doesn’t seem to be slowing down). This means that advertisement and packaging are highlighting protein content more than ever. Even cereal boxes have added bright and bold letters to the front of their boxes to call your attention to how much protein they offer up in a serving. Unfortunately, this drives us to also tune into protein intake and sometimes forget other nutrients that may be even more important.
Protein is crucial. We recently broke down the importance of appropriate protein intake that we invite you to read up on here: (insert link). However, protein takes a back seat to importance in longevity and overall health when it comes to fiber. At one point in time, fiber was the hot topic. Everyone talked about it and there were even snack bars hitting the market with the word “fiber” in the brand name! Along the way, we forgot that eating enough fiber is a life-long daily ritual that we must maintain. It is important to us as children, adults, and even more as we age.
Fiber is what keeps your digestive system working properly. Eating enough fiber each day is also one of the few ways to decrease your risk for chronic heart disease, Type 2 diabetes , colon cancer; it also helps you maintain a healthy body weight, among other health benefits.
Americans, in general, eat enough protein: Even those following a vegan or vegetarian lifestyle generally meet their protein goals. However, people are not getting enough fiber. As a matter of fact, in a survey of 2,000 Americans, over 95% of graduate school-educated participants and health care providers weren’t even aware of their daily recommended fiber intake. The Institute of Medicine recommends 38 grams for men 50 years of age and younger, and 30 grams for men over 50 years old. Women 50 years old and younger should get 25 grams, and those older than 50 should get 21 grams. Keep in mind these levels represent minimum requirements. Shockingly, The Institute of Medicine reports that on average Americans are getting barely 50 percent of their daily fiber requirements. .
Fiber can only be found in plants. Animal products have no fiber at all! This sounds obvious, but many people fail to grasp this simple fact.. Once you connect the dots the answer is quite simple: Eat more plants! That is the only and most efficient way to ensure an adequate daily fiber intake. Simply put, increase your intake of whole grains, legumes, nuts, fruits and vegetables!
If you aren’t sure how much you are eating each day, it is a good idea to keep a food journal for three consecutive days. Then go back and using a credible app or website For example: Calorie King, the American Heart Association, the American Diabetes Association. Look up the fiber content of your recorded food and do the math. Are you reaching your daily goals on a consistent basis? If not, then make some changes right away. Remember to swap refined carbohydrates for whole grains, which means, get rid of the white bread and pasta and substitute for quinoa, oats, amaranth or other fiber rich complex carbohydrates. Add more fruits and vegetables throughout your day. Make them your go-to choices for snacks. Take several small steps at a time; try to increase intake only 5 grams of fiber every few days, while also increasing your water intake. Allow your digestive system to adjust, and it will perform better in the long run. Then sit back and enjoy the benefits of a fiber- rich diet!
Our recipe here is for cookies. How can that be a part of our “eat more fiber” blog today? Well, I strongly believe in no missed opportunities when it comes to the food we eat. Cookies are a delicious treat that makes their way into our diets every now and again. When they do, it is best if they are homemade with ingredients that will add to your nutrient intake versus set you back on your health goals. These Peanut Butter Oatmeal Cookies have no refined white flour. They are made simply with oat flour and whole oats. They also have cranberries and peanut butter which contain fiber as well. You can use regular eggs or the flax-eggs (For each egg, combine 1 tablespoon of ground flax seed -measure after grinding- with 3 tablespoons of water. Stir well, and place in the fridge to set for 15 minutes. After 15 minutes, the result should be a sticky egg-like substitute which also contributes to your fiber goals. Remember the animal egg has no fiber ! Let us know if you liked this recipe in the comments section below. Also, if you make these cookies share a picture with us on our Instagram, Facebook or Twitter with the #onceagainnutbutter and tag us.
Peanut Butter Oatmeal with Cranberries Cookie
1 cup of whole oats
¾ cup of oat flour
¾ teaspoon of baking soda
¾ teaspoon of baking powder
1 cup of Once Again Nut Butter Organic Crunchy Peanut Butter
¼ cup of coconut oil
¼ cup Once Again Nut Butter Killer Bee Honey (maple syrup for vegan)
2 flax-eggs or conventional chicken eggs, lightly beaten
½ cup of dried cranberries
Combine oat flour, baking soda and baking powder. Set aside. In a separate bowl, mix in eggs (at room temperature), coconut oil and honey. Lastly, add in peanut butter and mix well. Combine dry mixture with wet ingredients and mix well, adding in cranberries into the dough. If mixture is too dry to roll into small balls, add a teaspoon or two of water to mixture. Flatten each ball on cookie sheet and take it to preheated oven at 350 degrees Fahrenheit for 8 to 10 minutes or until edges are golden. Remove from pan and let it cool completely before serving and or storing it in airtight container for up to 5 days. Note, if you are watching your sugar intake, eliminate the honey, no substitution needed. We tried the recipe without it and it works perfectly! It’s just a bit less sweet, but still delicious!
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