Fibre – How to Get Enough of a Good Thing
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Listen to my podcast to find out how important fibre is for your health: Fibre – How to Get Enough of a Good Thing

Our friend “Fibre” comes in many forms, including whole grains, brown rice, nuts, berries, fruits, vegetables, and legumes (beans, lentils and split peas). While we all know that fibre keeps us regular, did you know that it also makes us feel fuller longer, while providing almost no calories? Fibre is also linked to a lowered risk of heart disease, better blood sugar management, and a decreased risk of some types of cancer.

1. We need more!

Adults are supposed to get 21-38 grams of fibre per day, but most Canadians are nowhere close to this! This is partly because of our diets that tend to be high in animal products (which contain no fibre), while low in fruits and vegetables.

2. Two friends are better than one

There are two types of fibre: Insoluble and Soluble.

Insoluble fibre is not digested by our bodies, but provides roughage that helps with digestion and makes us feel fuller. Insoluble fibre can be found in whole grains, wheat bran, and brown rice. It is also found in the skins, seeds, strings and husks of plant foods, such as the seeds in raspberries or the strings in celery.

Soluble fibre 
is partially digested by our bodies. It is believed that soluble fibre can form a gel that traps cholesterol and removes it, which can help prevent heart disease. Another benefit is that it helps with blood sugar control. Soluble fibre can be found in oats, psyllium (a high-fibre grain grown in India that can now be found in some breakfast cereals), some fruits and vegetables (such as apples and pears), barley, and legumes.

3. Don’t get too much of a good thing
Fibre should be increased in your diet gradually – too much too soon can cause bloating and discomfort. And be sure to increase your fluid intake as you increase your fibre intake to help maximize the benefits of the fibre.

Also, avoid having more than 60g of fibre per day since this can lead to dehydration and even some nutrient deficiencies.

4. Making friends with fibre is easy!
Mornings are often the easiest times to boost your fibre intake… opt for high fibre cereals or granola bars, oatmeal, bran muffins, or whole grain breads, and pair with fibre-loaded berries or fresh or dried fruit as part of your morning routine. Make sure to include a protein source as well, such as eggs, cheese, or peanut butter, to keep you satisfied and energized.

It’s also easy to sneak fibre into your usual meals and snacks. Crunchy high-fibre cereals can be sprinkled on your favorite cereal, yogurt, or salads. Spread hummus on wraps and sandwiches instead of butter or mayonnaise. Add beans or lentils to soups, casseroles or spaghetti sauce. Or add nuts, dried fruit, chickpeas or a variety of raw veggies to your salads… and have a whole-grain roll on the side.

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"I am a psychologist in private practice and it is very important to me that my clients have the best care with other health care professionals. For that reason Health Stand Nutrition is my only source for exceptional Dietitians. Andrea and her team provide highly knowledgeable, compassionate, and real world support to my clients who require assistance with food lifestyle. I trust my clients to them and you would be in excellent hands making them part of your health care team."
Adele Fox, Psychologist
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Rhonda Jenkins, Nutrition Counseling Client
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Marty Avery, Nutrition Counseling Client
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Lynn Haley, Pursuit of Healthiness Online Course Participant
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Peter Whitehead, Nutrition Counseling Client
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Amy Floyd, Nutrition Counseling Client
“Thanks Andrea for an amazing presentation, I have heard all positive remarks from attendees and the evaluations show the same sentiment. It is really gratifying when a speaker does their “homework” and weaves in our profession’s day to day challenges within their content, you did an awesome job of this! You truly took the “die” out of Dietician! Your information on healthy eating and simplifying how we can work towards this as we are all so busy really hit the mark. Andrea connects very well with her audience; she is energetic, funny, and very approachable.”
Carole Ann LaGrange, Transfusion Medicine Safety Officer

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I am a family physician who sees patients with a myriad of eating concerns – from wanting to know how to plan healthy meals for active families, to weight loss, to eating disorders, and so on. I cannot recommend the Health Stand team highly enough. I have worked with (and been to!) other Dieticians in the past and too often find that they just ask for food logs and make suggestions that are easily obtained online or in books. The Dieticians at Health Stand offer much more than just telling clients what they “should be eating.” In contrast, the team really does more of a counselling practice, and they work hard to help their clients learn more about why their eating habits may be off track and not optimal for them, as well as helping people to effect change at a deep level that, most importantly, is sustainable for lifetime health.”
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Gillian Gray, Pursuit of Healthiness Online Course Participant
“As a construction company, we select speakers who can relate to our industry and its employees. Andrea’s message was delivered with humor and empathy. She makes people feel as though they can make changes without leaving behind every favorite food. Andrea focused her presentation on healthy eating as a way to keep energy high throughout the day. This message and the way it was delivered resonated with our predominantly male, blue collar culture. I would highly recommend Andrea as a speaker for groups such as ours. She will get your message across without alienating anyone in your audience – which is a huge hurdle when trying to introduce a wellness program in the workplace!”
Stephanie Wood, HR and Safety Manager

Fisher Construction Group, Burlington, WA

I found my Dietitian warm, funny, and skilled at teaching nutrition concepts without the overwhelm. The general approach of each session was to mix science with emotion, which was exceedingly effective in helping me shift my perspective on food from one of anxiety to one of joy and curiosity.”
Erin Kronstedt, Nutrition Counseling Client
“Excellent presentation! What a refreshing change to have a speaker inspire rather than “lecture” about nutrition. Your captivating stories, tips and overall approach to healthy eating uplifts and puts people at ease. It was great to hear we don’t need to strive to be perfect eaters, and that small changes really can make a difference in how we feel and in our health. Thanks to Andrea, we have solutions to our everyday nutrition challenges that can actually work in real life!”
Tina Tamagi, Human Resources

ARC Resources Ltd.

“Had I not joined this course I would have struggled with no focus, low energy, and mindless eating. Excellent teaching and motivation. This is not just a course, it is a nutrition club with mentorship, support, and connections with other people with similar situations.”
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