{"id":4449,"date":"2023-11-20T16:59:22","date_gmt":"2023-11-20T21:59:22","guid":{"rendered":"https:\/\/rubanrose.wpbeta.vortexdev.com\/?post_type=recipe&p=4449"},"modified":"2023-11-21T18:41:22","modified_gmt":"2023-11-21T23:41:22","slug":"fiber","status":"publish","type":"recipe","link":"https:\/\/rubanrose.wpbeta.vortexdev.com\/en\/support-me\/healthy-lifestyle-habits\/my-active-healthtm-nutrition\/fiber\/","title":{"rendered":"Fiber"},"content":{"rendered":"\n
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\n FIBER AND BREAST CANCER <\/span>\n \n IMPROVING DIGESTIVE HEALTH AFTER A BREAST CANCER DIAGNOSIS <\/h2> <\/section>\n\n<\/div>\n\n <\/section>\n\n\n\n
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\n <\/i>\n <\/div>\n <\/a>\n \n <\/div>\n \n\n\n
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RECIPE<\/p>\n\n\n\n

All-dressed Muffins By H\u00e9l\u00e8ne Laurendeau epicurean nutritionist, a recipe from her good friend Bonnie Stern<\/h2>\n\n<\/div>\n\n <\/section>\n\n\n\n
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Preparation<\/strong><\/p>\n\n\n\n

15 minutes<\/p>\n\n<\/div>\n\n\n \n <\/section>\n<\/div>\n\n\n\n

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Bake<\/p>\n\n\n\n

20 to 25 minutes<\/p>\n\n<\/div>\n\n\n \n <\/section>\n<\/div>\n\n\n\n

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Makes<\/p>\n\n\n\n

12 large muffins<\/p>\n\n<\/div>\n\n\n \n <\/section>\n<\/div>\n<\/div>\n\n\n\n

Ingr\u00e9dients<\/h2>\n\n\n\n

140  g (1 cup) whole wheat flour 70 g (1\u20442 cup) unbleached white flour<\/p>\n\n\n\n

65 g (1 cup) wheat bran<\/p>\n\n\n\n

15 ml (1 tbsp baking powder<\/p>\n\n\n\n

2.5 ml (1\u20442 tsp)  baking soda<\/p>\n\n\n\n

1 ml (1\u20444 tsp) salt<\/p>\n\n\n\n

5 ml (1 tsp) ground cinnamon <\/p>\n\n\n\n

1 egg<\/p>\n\n\n\n

 180 ml (3\u20444 cup) buttermilk (or 125 mL\/1\u20442 cup yogurt mixed with 60 mL\/1\u20444 cup milk)<\/p>\n\n\n\n

125 ml (1\u20442 cup) canola oil<\/p>\n\n\n\n

125 ml (1\u20442 cup) brown sugar<\/p>\n\n\n\n

30 ml (2 tbsp) molasses<\/p>\n\n\n\n

120 g (1 cup) unpeeled apples,  grated <\/p>\n\n\n\n

110 g (1 cup) carrots, grated<\/p>\n\n\n\n

 85 g (1\u20442 cup) dates, pitted and chopped<\/p>\n\n\n\n

50 g (1\u20442 cup) walnuts, chopped<\/p>\n\n\n\n

30 ml (2 tbsp) sesame seeds* 30 ml (2 tbsp) pumpkin seeds*
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* You can roast nuts and seeds, it\u2019s even tastier:\u00a0 in a preheated oven at 180\u00b0C (350\u00b0F) for 8 to 10 minutes or in a small skillet, dry and over medium heat, watching them to prevent them from burning.\u00a0\u00a0<\/p>\n\n\n\n

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\n Fiber <\/span>\n \n an ally for digestive health <\/h2> <\/section>\n\n<\/div>\n\n <\/section>\n\n\n\n
\n Accordions<\/span>\n \n \n
\n Accordion<\/span>\n

Fiber and breast cancer<\/h4>\n \n\n

Fibre is a carbohydrate found in plants that is not digested or absorbed by the body. Dietary fibre has many benefits and can be a true ally, especially after a breast cancer diagnosis:<\/p>\n\n\n\n

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  • It\u00a0promotes the feeling of being full,<\/strong>\u00a0helps reduce cravings, and maintains weight.<\/li>\n\n\n\n
  • It can act as a prebiotic and make intestinal\u00a0microbiota healthier\u00a0<\/strong>by stimulating the production of good intestinal bacteria and health-promoting molecules. Healthy microbiota play a vital role, particularly for the\u00a0immune system and mental health<\/strong>.<\/li>\n\n\n\n
  • It helps regulate intestinal transit, prevents and helps\u00a0better manage intestinal side effects such as diarrhea and constipation.<\/strong><\/li>\n\n\n\n
  • It also helps delay glucose absorption and lower cholesterol levels, playing a role in the prevention of cardiovascular disease<\/strong>.<\/li>\n<\/ul>\n\n\n<\/div>\n\n \n\n\n
    \n Accordion<\/span>\n

    Consumption guidelines<\/h4>\n \n\n

    Despite its many benefits, too few Quebecers get the recommended daily fibre intake of between 20 and 40 g.<\/p>\n\n\n\n

    Where is fibre found?<\/strong><\/em><\/p>\n\n\n\n

    Foods that are rich in fibre include:<\/p>\n\n\n\n

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    • Vegetables<\/li>\n\n\n\n
    • Nuts and seeds<\/li>\n\n\n\n
    • Fresh fruit, dried fruit, oleaginous fruit (avocado)<\/li>\n\n\n\n
    • Legumes (beans, lentils, edamame, peas, etc.)<\/li>\n\n\n\n
    • Whole-grain cereals (whole wheat, oats, barley, wild rice, etc.)<\/li>\n<\/ul>\n\n\n\n

      How can you ensure you get enough fibre?<\/em><\/strong><\/p>\n\n\n\n

      Canada\u2019s Food Guide recommends the following:<\/p>\n\n\n\n

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      • Fill half your plate with fruits and vegetables.<\/li>\n\n\n\n
      • Fill a quarter of your plate with cereals (preferably whole-grain cereals).<\/li>\n\n\n\n
      • Fill a quarter of your plate with protein-rich foods, which can also be protein- and fibre-rich plants (legumes, seeds and nuts).<\/li>\n<\/ul>\n\n\n\n

        Tips for gradually increasing your consumption of a wide variety of fibre-rich foods:<\/p>\n\n\n\n