Fiber is the One!

Fiber

When looking at your labels fiber is included in the carbohydrate grams and percentage. Fiber helps to regulate your bowels; it makes you feel full, and reduces your risk of certain cancers.

Recommendations

1. Get 20-30 grams of fiber daily. Increase your fiber intake gradually as to prevent causing diarrhea, bloating, or gas.

2. Drink plenty of water to help fiber work its best!

3. Eat Berries.

4. Eat more dried bean and legumes.

5. Eat 100% whole wheat or whole-grain foods (bread and rice).

6. Eat the skin of fruits and veggies, most of the fiber lies within.

7. Eat dark leafy greens (romaine or spinach), instead of iceberg lettuce.

UNL-Extension Office

Be Carb Smart

Be Carb Smart

Eat Wholesome Carbohydrates

Fruits, vegetables, beans, and whole grains, are healthy sources of carbohydrates. These can also be used to reduce your risk of heart disease and improve your digestion functioning.

Read your labels!

Make sure the grains you are eating are identified as "Whole" grains, such as whole wheat, brown rice, or whole oats. It's not enough to just be wheat bread!

Limit sugar in your foods

Sugars are a carbohydrate and a source of energy or calories. Sugars occur naturally in many foods such as milk, fruits, some vegetables, breads, cereals, and grains. Sugar can also be added to foods such as candy fruit drinks, and pop.

Try not to eat foods that have ADDED Sugar. This adds calories and helps to pack on the pounds, the more of it you eat i.e. POP!

What Appears on the labels:

Brown Sugar Confectioner sugar Fructose

Table Sugar Table Sugar Maltose Sucrose

High Fructose Corn Molasses Powdered Sugar

Glucose Fruit Juice Concentrate Honey

Stress Management

Have an Emergency Plan

Stress is a natural part of line. But what is not natural is allowing it to control you life!

Step 1:

Identify the stressor.

A coworker, your boss, an overbearing family member, travel or yearly event (death or anniversary)

Step 2:

Identify the how you feel with the stressor is present.

Outraged, Suspicious, Frustrated, Belittled, Anxious…

Step 3:

Identify what you do to feel better.

Eat sweets, Binge Eat, Take it out on others, Cry…..

Step 4:

Identify how you want to feel during the stressor.

Confident, Calm, Empowered, Determined……

Step 5:

Identify activities that make you feel the way you want to feel during the stressor (step 4)

A long walk, Exercise, Journal, Coloring, Talking to a friend, Deep Breathing, A long bath with music and candles, up lifting or soothing music……

Step 6:

Implement the healthy activities.

Find a safe route to walk. Take a daily walk.

Buy your favorite coloring book and crayons.

Inform your friend that you need them as your buddy. Put your friend on speed daily!

Tips:

Write these healthy activities down so you have a reference with you everywhere you go.

Start practicing your healthy habits today. It takes 21 days to make a habit. The sooner you start

the sooner it will become second nature. Also, it will make easier to utilized the healthy habit

once the stressor is present.

****Remember****

Others will not change. You only have control to change yourself! You have the ability to determine how you will react to the stress!

Spice up your life

Spice up your shakes!

Try a one of the week's recipes and let us know how you like it...

Thumbs up or Thumbs down

Need your morning coffee?

Iced Coffee

Ingredient

1 pkt. New Direction Vanilla or Chocolate Beverage

1 cup decaf coffe, brewed

Preparation Directions:

1. Mix New Direction® Beverage and decaf coffee in mixer cup.

2. Shake vigorously for 15/20 seconds or blend at lowest speed for 5 seconds in blender.

3. Serve over ice.

Nutrition Information

Additional Calories: 5

Additional Carbohydrate: 1 gram

ICED CARAMEL MOCHA

Ingredients:

1 cup cold coffee
2 tablespoons Chocolate Syrup
1 tablespoon caramel Da Vinci syrup
1 tablespoon vanilla Da Vince syrup
4 drops liquid Splenda, optional
2 tablespoons heavy cream
Ice

Preparation Directions:

Mix and pour into a tall glass over ice or put everything, including the ice, in a blender and puree until slushy.

Makes 1 serving

Nutrition Information:

193 Calories;

20g Fat;

2g Protein;

6g Carbohydrate;

2.5g Dietary Fiber;

3.5g Net Carbohydrates