Smoothies that Keep You Full

Even though our weather lately does not seem to say “o, a nice cold smoothie sounds good” but we are in that time of year that for breakfast that maybe a hot bowl of loaded oatmeal does not sound as great. Every year I break out the Vitamix and start throwing things in and realize I made too much and possibly loaded my smoothies with way too much sugar. Smoothies can be just fruit or just vegetables or a combo of each, but if you are looking for an easier to digest breakfast or lunch on a hot day, they need to be balanced to make a true meal replacement that keeps you feeling full.

The proper Smoothie Ratio is as fallows:

Liquids

Water is pretty much the only liquid you want to add to your smoothie. Adding fruit juice is pretty much adding a cup of pure sugar to your smoothie. Aloe vera juice can be beneficial but I still would cut it with water. Coconut water is a nice option for a post workout smoothie as well. Stick to one with no added sugars. Always start with one cup of liquid and then add more if needed to get the consistency you desire. More liquid for a smoothie and less for a smoothie bowl.

Water

Coconut Water

Green Tea

White Tea

Kumbuncha

Herbal Teas like chamomile, tulsi, mint etc

Nut Milks

Oat milks

Coffee/ Espresso

Fruits

This is where people make their biggest mistake. Too much fruit! We need just a little fruit in our smoothies. The best way to make sure you aren’t adding too much fruit is to use a 1/4 cup measuring cup and never add more then a cup total of fruit to a smoothie. Fruit adds antioxidants, fiber, pre biotic fiber and nutrients which is great. If we over do it we are adding too much sugar that causes inflammation, weight gain. Also there are only certain kinds that you should add.

Berries (blue berries, raspberries, blackberries, strawberries, açaí) Organic only!

Frozen or raw Cranberries

Mango

Pineapple (does not have to be organic)

Apples

Pears

Green bananas (if they are ripe save them for banana bread they are useless nutritionally if they aren’t green)

Dragon fruit

Kiwi

Navel Oranges Organic with the skin left on

Grapefruits

Lemon and Meyer Lemon juice and the zest of the skin (must be organic due to pesticides)

Lime juice and the zest of the skin (must be organic due to pesticides)

Watermelon

Vegetables

Raw is not always best for veggies. Most vegetables don’t get to their peak of nutritional value unless they are steamed or cooked. This is why I am huge advocate of buying frozen veggies instead of using raw. One they are easier to digest. Two they are picked at the optimal time and then frozen to give the highest amount of nutrients. They are also flash steamed and ultra washed before they are frozen for ultimate nutrient density and any contamination from transport or picking while harvesting from human hands is not an issue. They are well priced especially for organic and available year around.

Frozen: Kale, Spinach, beet greens (you can always flash boil these and then drain and store in the fridge)

*frozen spinach can be added to ANY type of smoothie. It has no taste and adds fiber and nutrients

Frozen Broccoli, Caulifour (make sure to never add these raw because in a raw state the taste will take over your smoothie) plus these type of veggies raw can give adverse effects

Raw salad greens

Raw celery

Raw or frozen carrots

Frozen beets and butter nut squash (keep these under 1/2 cup due to starches) or steamed and chilled

Canned or roasted and chilled pumpkin (as well 1/4 cup)

Raw Ginger

Cucumber that is peeled

Complex Carbohydrates

Every smoothie needs complex carbs to work with your added proteins and fats to make a complete meal. The easiest way to add this by adding some rolled oats or oat bran. I prefer to use sprouted oats to make them even more nutritionally dense and easier to digest. You only need about 1/4 cup of un-cooked oats or oat bran.

Healthy Fats

Adding fats to your smoothie is pretty crucial to keep you full. Now, if this is a post workout smoothie you want to leave out the fats because the goal is just to quickly repair the muscle tears you created from building muscles. I like to either soak nuts over night and then drain them and keep them in a container in the refrigerator for a few days to add to my smoothies or I buy roasted nut butters. Eating raw nuts creates inflammatory responses in the body and should always be soaked before consuming. Roasting nuts requires soaking first so they dont burn in the roasting process so those are great options.
only one tablespoon of any healthy fat is is the max amount you would need unless you are trying to weight gain then double the amount. Avocados you can add a half of a whole due to its fiber content.

Almond

Peanut

Pumpkin

Sunflower seed butter

Chia Seeds (soak a batch every week and keep in a jar in the fridge and add to smoothies, smoothie bowls, baked goods as a egg replacer)

Flax Seeds

Hemp Seeds

Avocado

Protein Sources

When it comes to protein sources they need to be as clean burning as possible. Most people will use whey protein because its cheaper and the most known protein source. Whey protein is probably one of the worst you can use because of how it is processed and how it lives in your gut and creates inflammatory response in your body. If you ever mixed Whey protein with some water and let it sit out and then touched it with your fingers you will notice how sticky it is and doesn’t wash off your fingers and is glue like. Well, that is what happens when you in chest it. Also whey protein unless its grass fed, hormone free can cause Acne on a grand scale. Clean proteins that repair your muscles and are digestible do not do this. The best protein sources are actually plant based. I know this is controversial but its the truth.

Pea Protein

Pumpkin Seed Protein

Brown Rice Protein

Hemp Seed Protein (best for post work out recovery)

Spirulina

Optional Add ins-

Supplements

Cacao Powder

Psyllium Husk Powder

Inulin Powder

Green Powders

Green banana flour

Magnesium Powders

Herbs and Spices

Herbs and Spices can add crucial nutrients into your smoothie. Also you will be surprised that they dont have a overwhelming taste once added in the proper amounts

Cilantro

Parsley

Mint

Turmeric

Cinnamon

Clove

Nutmeg

Sweeteners (completely optional)

Medjool Dates

Stevia

Coconut Sugar

Honey

Maple Syrup

I listened to two great podcast that talked about how to create a great well rounded smoothie. Check them out you will learn a lot about not only smoothie creation but which is the best blender, mistakes we make in smoothie creation and nutrition information.

Click here to listen to Shawn Stevenson talk about the five biggest mistakes we make in creating smoothies to gain muscle and energy. Shawn is such a wealth of knowledge in Sports and Nutrition

Jesse of the Ultimate Health Podcast interviews Tess Masters of Blender Girl. Tess is a HUGE wealth of information on smoothie creation and on the best equipment to create them in. Great listen! Click here to listen

Recipes:

Green Machine

one stalk of celery

four leaves of Romain lettuce

1/2 cup of chopped cilantro

half a green apple

half a kiwi

1/2 cup of peeled cucumber

1 tablespoon of chia seeds

2 tablespoons of spirulina (or two scoops of hemp seed protein powder)

1/4 cup of rolled oats

five drops of liquid stevia

1/2 cup of brewed and cooled green tea

1 cup of water

1/2 cup of ice

Blend for 60 seconds in a high speed powered blender

Fall Harvest Smoothie

2 tablespoons of pumpkin purea

half a apple or pear

1/4 cup of cranberries

1 cup of frozen spinach

2 scoops of pea protein powder

1/4 cup of soaked and drained walnuts( or table spoon of a roasted nut butter)

juice of half a lemon and the zest

1/4 cup of rolled oats

1 cup of oat or nut milk

Pinch of cinnamon, nutmeg and clove

Blend for 30 to 60 seconds

My basic Morning Smoothie

1/2 cup Wild Organic Frozen Blue Berries

1 cup Frozen spinach

two scoops of pea protein powder

two scoops of hemp protein powder

two scoops of inullin powder

1 tablespoon of a nut butter

2 tablespoons of green banana flour

1/4 cup of Gluten Free Sprouted Rolled Oats

two cubes of frozen Ginger (from Trader Joes)

two teaspoons of Moringa Green Powder

a few drops of liquid stevia

1 cup of water

Blend for 30 to 60 seconds and add water to constancy

My Yogi Anti-Inflammatory Smoothie

1 cup of steeped chilled or room temp chamomile tea

half of a medium avocado

half of a peeled ruby red organic grapefruit

half of a green apple

1 cup of frozen organic Spinach

1/2 cup of peeled cucumber (if using persian cucumbers skin can be left on)

1/2 cup cilantro

1/2 cup parsley

1/2 cup of mint

2 cubes of frozen ginger (from Trader Joes)

two scoops of hemp protein powder

1 medjool date

1/4 cup of Gluten Free Sprouted Rolled oats

Blend for 30 to 60 seconds and more water to desired constancy

Have a great Wellness Wednesday! Share your favorite Smoothie Recipes today!

Shara

Need to look up a article below is the Archive:

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Seasonal Allergy Remedies

Its that time of year and the winter ended early and guess what? We are getting hit with allergy season a month earlier then usual for most of the country. Every year it’s the same story; itchy eyes, runny nose like a faucet, head aches and constant sneezing. We stock up on Claritin and a few other allergy medications and hope for the best and pray they don’t turn into a sinus infection. So I decided to put together a list of natural remedies and things we can do to help combat Seasonal Allergies so we aren’t relying on medications that have steroids in them or have side effects that make it hard to live your life.

Clean your house! But wear a mask while you are doing it. Vacuum, dust and clean your floors and surfaces more frequently then usual. Especially with our cooler sunnier days we like to keep the windows open and more dust and allergens come into the home. Clean your ceiling fans and vacuum any vents in the house.

Change all your air and heating filters in the house. Rule of thumb is every quarter change or remove and vacuum your filters. It saves on energy cost when you do this as well. A full filter has to work harder to move air and cost you more money. Dont forget to wear a mask to do this task as well.

Nettle Leaf tea is a great way to relieve inflammation caused by a seasonal allergy response. Traditional Medicinals is a great trust worthy brand. I went through a herbal certification course with the brands creator. She wouldn't steer me or you wrong with her herbal knowledge and quality of product. Click here to check out this tea and other teas.

Omega-3s are not only good for your skin, brain and heart but help a great deal with seasonal allergies. I take a double dose in the spring to give me extra anti-inflammatory effects. Source Health Line

Nordic Naturals is one of my favorite brands for Omegas and they even have sourced and created a Vegan, Vegetarian, Plant based version made from Sea Algae.

Cool mist humidifiers can be life changing for many people especially people that live in higher elevation and desert climates. The dryness with the pollen can just be a short trip to a sinus infection. I own a couple of the Canopy Humidifiers and they work great. Even my cats benefit from the mist.

I have been trying this throat spray for the immune boosting effects but it has made such difference with my Seasonal Allergies when I am at work where I cant control my environment. Wearing mask helps so mush as well but a few sprays in my mouth gives me a boost and calms down the itchiness in the throat. You can listen to an interview on the Skinny Confidential podcast with the creator of this product. Megan DiVencenzo’s story is compelling and worth a listen. Click here to listen. Check out Beekeepers Naturals here.

Flushing out your sinuses with a Neti Pot or nasal washes may help break up thick mucus and ease swelling. Follow directions and keep your equipment clean. Mix 3 teaspoons of iodide-free salt with 1 teaspoon of baking soda. You can store this in a clean, airtight container. Add 1 teaspoon of the mixture to 8 ounces (1 cup) of lukewarm distilled or boiled water that has been cooled. Some people choose to use bottled water instead. Source WebMd Heath Line has a nice instructional video on how to use a Neti Pot. Click here to watch and read up.

Leave your shoes by the door. Wearing shoes in the house not only brings dirt and allergens, but bacteria and the outside worlds filth into your home.

Wash your hair more often in the spring. Your hair traps pollen and allergens and then transfer that to your pillow case. Make sure to shower before you go to bed as well. Your body carries allergens on your skin that can make for a stuffy sneezy nights rest.

Wash your sheets weekly especially if you sleep with a open window or just in general year around. Wash your pillows quarterly. Yes, you can put two pillows in any standard washer and set the spin cycle to the bulky setting. Then put in the dryer to dry threw. Your sheets and especially pillows harbor bacteria, duct and mold. A quick fix is to change your pillow cases nightly especially if you don’t want to wash your hair daily to keep the effects of seasonal allergies at bay.

Groom your pets more often. One, its shedding season so your pets need daily brushing to make them more comfortable for the summer, but they also just like us can carry pollen and dust in their hair into your home. They will love the extra attention and be happier in the long run. Tip: Wear a mask while you are grooming them and do it out side and after brushing use a damp towel and rub them down to grab the access hair and dust that gets brought to the surface from brushing.

Have a great Wellness Wednesday and hopefully a better allergy season from last year with these tips!

Shara

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Omegas- Essential Fatty Acids

You have probably heard of Omegas and know that they are good for you but what do you really know? Did you know there are kinds of Omegas and certain ones are not good for you and actually harmful to your health. Also buying Omegas in supplement form can be tricky. Also just eating fatty fish isn’t going to give you enough because our oceans and lakes are polluted and void of nutrients to make the fish Omega dense. So finding the right supplements from places in the world that aren’t yet ruined by humans abusing the natural resources is key. Also using plant based Omega supplementation could be a alternative as well with the correct combinations. So why should we consume Omegas? Well, they have health benefits and here as some backed by scientific research:

Depression and anxiety- eating foods and supplementing your diet with Omega 3s can lower levels of depression

Asthma- Omega 3s lower inflammation and cut back on the need for medication by improving lung function

Alsheimer’s disease and dementia- You may not be thinking about this now but Omega 3s can help you slow the process of losing your memory in aging

Infant development- the supplementation of DHA has been shown to reduce autism, and help with neurological development in children when consumed in utero through the mother and through out infancy until adolescence in the childs daily diet.

Lowers risk of stroke and heart disease- consuming fatty fish has shown to reduces fat in your blood and lowers elevated triglyceride levels that cause heart disease.

o and there are more….

Alleviate Menstral Pain- can be more effective then ibuprofen and relieving pain from cramps

Sleep better- increase quality and length of sleep

Better and clearer skin- manages oil production of the skin, prevents hyperkertinization of hair follicles which look like little red bumps(usually seen on your upper arms), reduces acne and aging.

Weight loss and insulin resistance

Psoriasia- lowers inflammation from a negative autominue response.

Crohn’s diease- lowers inflammation from a negative autominue response.

Now you see many of the benefits of these Omegas but there are different types and not all of them are good for you. Omegas are basically unsaturated fats that the body cannot make and are considered Essential Fatty Acids, and you must supplement though your diet to get enough. There are there major kinds:

Omega 3s

These are essential fatty acids that we need lots of and are divided into these major types:

EPA(Eicosapentaenic acid) major function reduces depression and inflammation

DHA(Docosahexaenoic acid) major function makes up to 8% of brain weight and helps the brain develop and function

ALA(Alpha-linolenic acid) plant based and can be converted into EPA and DHA without the presence of low positive levels of Omega 6s. Major junction heart health, immune system strength and nervous system strength.

*getting not enough of these can result in development of diseases and inflammation and weight gain.

Omega 6s

These are tricky. You need Omegas for your body to properly function but the problem is you get too many they can create negative effects and cause disease. So they have to be in a ratio:

1 to 1 (1:Omega 3s to 1:Omega 6s)

or

4 to 1 (4:Omega 3s to 1:Omega 6s)

Now here is the shocking thing most Americans get way too much Omega 6s and consume in ratios of 15 Omega 6s to 1 Omega 3s. This is why we have so much inflammation and obesity in America.

Also we can consume negative amounts of Omega 6s from eating fried foods and oxidizing plant oils in using them improperly in cooking. Processed foods also have lots of negative Omega 6s that can create inflammation and disease in the body.

Omega 9s

These are not essential fatty acids but are a good replacement for Saturated fats in the diet. These are called Monounsaturated fats and the most common is Oleic Acid. These lower inflammation and help with insulin that in turns causes weight gain and disease.

So now we know about the types now we need to know how to consume them and the sources and how to avoid negative ratios to not create more harm than good.

Omega 3s Sources: Salmon, Sardines, Anchovies, Chia Seeds, Flaxseeds, Walnuts, Mackerel, Hemp Seeds, Oysters, Herring, Cod Liver Oil, Caviar, Spinach and Brussel Sprouts, Seaweed, Algae.

You can also take supplements to get more into your diet as well:

Fish oil supplements: particularly sourced from Norway has the purest sources on earth

Cod liver oil: same look for sources from Norway as well

Krill oil: again look for sources from Norway

Algae oil: because these are marine plant based sources you have to take about four times more to get what animal sources can provide.

ALA supplements: these are from nuts and seeds and are not complete source and have Omega 6s that can be negative and these must be taken in tandem with Algae oil to get the correct ratio.

If you want to use a plant based supplement you have to cut out negative sources of Omega 6s from your diet i.e. fried foods and processed foods also cut out alcohol completely and anything else that negatively effects your liver. The Omegas from plant based sources cannot convert with negative Omegas 6s are present in the system.

Click here to listen to Dr. Cabral

Podcast 539: Decrease Disease, Lose Weight, and Live Longer with Omega-3 Fats

Click here to Listen to the interview with the Sherzai duo

Podcast 118 : Omegas 3s and Brain health with Drs Dean & Ayesha Sherzai

You want more information? You need more clarity well Dr. Stephen Cabral again delivers with a great Podcast that explains how Omegas work and what they can do for you. If you want to hear more information on Brain Health that and go even deeper the Plant Proof Podcast gives you even more information as well.

I found an interview with a two specialist on Omegas through the Plant Proof Podcast. Simon Hill interviews Dr. Dean Sherzai, MD, PHD a leading researcher on Alzheimer’s Prevention and Neurology and Dr. Ayesha Sherzai, MD also a Neurologist and is Plant-based Chef. The interview is full of information and you can take away life changing ideas to help your body stay health and your brain function properly.

I hope you all take the time to look in Omegas and start incorporating them into your diet. They could have life changing effects for the now and for the long term.

Happy Wellness Wednesday,

Shara

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Sources:

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/, https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_9, https://www.healthline.com/nutrition/omega-3-6-9-overview#food-sources, https://www.medicalnewstoday.com/articles/323144#outlook, https://teamsherzai.com/about, https://plantproof.com, https://stephencabral.com, https://www.health.harvard.edu/staying-healthy/should-you-be-taking-an-omega-3-supplement, https://www.todaysdietitian.com/newarchives/040114p20.shtml,https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids,

Medicinal Mushrooms

Interview with Tero on the Rich Roll Podcast

Healing Mushrooms and the Mysterious and Magical World

Click Here

Not “funny” mushrooms but Medicinal Mushrooms is what we are talking about today. In the last five years I have seen popularity of these powerhouses grow in the health market place. I first heard of these wonder shrooms on a Rich Roll Podcast where he interviewed Tero Isokauppila, the founder of Four Sigmatic a mushroom coffee, tea and elixirs company back in 2017. I remember driving through the mountains and being very taken with this man and his mystical wonder shrooms. Tero is from Finland, and grew up in one of the most fertile parts of the world where Mushrooms grow and flourish. Most of the country drinks mushroom coffees because out of need from the coffee shortages that started in WWII era. Tero grew up on a 13 generation owned family farm where foraging for mushrooms and berries and unique super herbs was apart of his everyday. He developed a specific interest in these mushrooms. Growing up in a place where the majority of the public consumes super foods on a regular basis and eating clean is a way of life made it easy to learn more. You can feel his passion for foraging and learning about these mushrooms and bringing them to the world in a safe and accessible way. He traveled country to country learning about these mushrooms and learned about the sacredness and the ancient holistic traditions of the Mushrooms.

Tero has gone so far as to develop a whole Mushroom Academy where you can learn all about these wonder shrooms and get the right information and how they can help in your daily life. The series is given by Danielle Ryan Broida a Registered Herbalist and a Certified Holistic Nutritionist. The class is free and fun! There are 13 lessons in the series and are so interesting. Click here to check it out.

If you want to dive in even further into Tero’s research he wrote a wonderful book as well called the Healing Mushrooms: A practical and culinary Guide to Using Mushrooms for Whole Body Health. Below I give you a short overview of these major mushrooms in the Medicinal Mushroom world. These are the most researched for safety and use.

Lion’s Main

Brain Booster- cognition, memory, concentration

Helps fight- Alzheimers, multiple sclerosis, parkinson’s, dementia, high cholesterol, depression, inflammation, ulcers, regeneration of damaged nerves, protects against cancer, stimulates digestion.

Chaga “The King of Mushrooms”

Antioxidant- anti-aging, inflammation, lower LDL

Helps- Lower cholesterol, combats oxidative stress, anti-cancer, recovery for athletes.

Cordyceps

Pre-workout Boost- energy, athletic performance, muscle recovery

Helps- body utilize oxygen efficiently and enhance blood flow, speeds up post workout muscle recovery.

Shiitake

Heart health- blood pressure, circulation

Helps- lowers cholesterol, fight infection, helps with cavities and oral health

Maitake

Immune system enhancer- antioxidant, longevity

Helps- lower blood pressure, cholesterol, prevents diabetes and obesity

Turkey Tail

Powerhouse Antioxidant- immune support, anticancer properties, prebiotic

Helps- prevent and treat many types of cancer, prevents tumor growth, digestive health

Reishi “the Queen of Mushrooms”

Multi tasker- sleep, anxiety, depression, focus, weight loss, calms nervous system

Helps- immune system, fights cancer cells, promote healing, protect the liver, blood suger balancer

Four Sigmatic has a very complete product line and you can be guaranteed that you will get great quality and safe products if you want to try and incorporate Mushrooms into you daily routine. There are other brands out there that have taken the time to properly source their Mushrooms and create safe products. Be careful though, these products are not regulated and you don’t want to buy something because its a good price. Look for quality, Non GMO, Organic and fair trade and hand foraged. Below are a few of my favorite brands.

Moon Juice is one of my favorite companies. This company is very picky about their ingredients and research they put into their products they have a great selection of powdered Mushrooms.

Laird Superfoods is a new kid on the block but they also cleared the lengthy process of getting vetted to be on Whole Foods shelves. The line includes coffees, creamers and much more.

Om is another brand that stands behind their products and cleared the stiff criteria that Whole Foods makes every brand they carry pass before it hits their shelves.

Wellmade by Thrive Market has quite a good selection of Medicinal Mushrooms mixes and other ethically sourced herbs and supplements.

I hope everyone digs in and looks into these wonder shrooms. They can help you deal with stress, be kinder to your circulatory system, brain health, heart, recovery, cancer prevention etc, etc… The list goes on and on.

Have a great Wellness Wednesday,

Shara

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Sources:

https://us.foursigmatic.com, https://www.healthline.com/health/food-nutrition/best-medicinal-mushrooms-to-try#for-inflammation, https://www.culinarynutrition.com/guide-to-medicinal-mushrooms-types-best-uses-and-recipes/, https://www.healthline.com/health/food-nutrition/maitake-mushroom, https://www.verywellmind.com/the-benefits-of-lions-mane-89474, https://www.healthline.com/nutrition/chaga-mushroom, https://www.verywellhealth.com/turkey-tail-5093147,https://www.healthline.com/health/food-nutrition/best-medicinal-mushrooms-to-try, https://www.sciencedirect.com/topics/biochemistry-genetics-and-molecular-biology/medicinal-mushroom, https://www.cancer.gov/about-cancer/treatment/cam/hp/mushrooms-pdq, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684114/,

Ayurvedic Medicine

What is it?

Ayurvedic Medicine is one of the oldest forms of medicine and healing practices in the world, originating over 5,000 years ago. The theory is that all areas of a persons life impact their health and are covered in detail in a series of sacred books called the Vedas:

Rig Veda (3000-2500 BCE)

Yajur Veda

Sam Veda

Atharva Veda (1200-1000 BCE)

Later in the eighth century medical books where written with clear instructions of how to practice Ayurvedic Medicine with a clear history to accompany and guide the reader of the “why” behind it. They call these text “the Great Triad” called Brhattrayi. The text are broken into three books called:

Charak Samhita by Charaka that goes into Ayurvedic medical theory

Sushurta Samhita by Sushruta focuses on surgery, blood and the description of the five subdoshas of Pitta

Astanga Hridaya by Vagbhata that defines the five subdoshas of Kapha

You can easily get lost or go down a rabbit whole with each of these ancient text. To try and make this easily attainable Ayurvedic Medicine is based off the belief that every person is made of five elements found in our universe: air, space, fire, water and earth. If your mind, body and spirit are in harmony with the universe you will always be in good health.

Once you combine these into the human body they form three life forces called Doshas. Those of us that are kinda familiar with Ayurvedic will be familiar with these terms. They are as fallows:

Vata Dosha (space and air) the most powerful of all three doshas and controls are body functions like breathing, blood flow and heart function.

Pitta Dosha (fire and water) controls digestion and metabolism

Kapha Dosha (water and earth) is your immune system, muscle growth, weight

The key to a balanced body and good heath is that these Doshas are in balance according to your unique body.

You can do some basic online quizzes to get a very basic idea of how your Doshas are in or out of balance. Here are a list of a few:

This is a pretty basic quiz to get a rough idea of where your body is in the current moment by the world famous Chopra Center. Click Link Here to Get Started

This test is a little more involved and defines things a bit more. Clink link Here

Of all the sites I have taken the Dosha Quizzes on the Joyful Belly is the most comprehensive. They start with the simple questions and then you can dig deeper and go into many other questionnaires to get a full picture. Click Here to Get Started

California College of Ayurveda has a pretty comprehensive list of certified practitioners up and down the west coast. They also offer classes and information. Click here to find out more

but to get a real sense of your imbalances you need to seek the advice of a certified Ayurvedic Medical practitioner. it just takes a few minutes to to look one up in your local area.

One of the major focuses in Ayurvedic Medicine is to cleanse your body of toxins and undigested food that can cause illness over time. The practice is called Panchakarma. This is usually the first step in finding a balance of the Doshas.

If this sounds too over whelming you can start slow with a few daily changes to cleanse your body of toxins in the Ayurveda tradition of Oil pulling. Yes, it sounds strange but this practice his been in use for a very long time. Detoxing usually starts in your mouth first.

Take a tablespoon of organic coconut oil and place in your mouth. Move around in your mouth and swish it around for about a minute and then spit down the drain. Coconut oil grabs all the bacteria out of your mouth and in between teeth.

You can take baby steps with the practice just by brushing your teeth with toothpaste that uses coconut oil as one of the main ingredients.

Tongue scrapping before bed and once you wake is another easy step into detoxification. Copper ones are proffered in Ayurvedic due to its anti-bacterial properties. This practice helps with bad breath and food cravings by getting rid of foods left over on your taste buds.

Click here to Listen to his Podcast

If you want to learn more information I have some podcast suggestions for you to listen to. One is by Dr. Cabral who I featured last week. Ayurvedic Medicine is what saved his life and he has spent many years studying the principles. He is a wonderful resource. In this podcast episode he gives a great introduction into the Doshas.

The Highest Self Podcast by Sahara Rose is a complete resource for information as well. Sahara is a huge name in Ayurveda who wrote the book the The Idiots Guide to Ayurveda. She is praised and is touted by Deepak Chopra as being the new face and voice of Ayurveda. Her podcast is amazing and has lots of information on Ayurveda.

Here is list of episodes that I think can give you a great collection of learning about the benefits of Ayurveda:

How to Cleanse the Ayurvedic Way (Its’ Not Juicing)

All About Ayurvedic TONGUE Analysis with John of Joyful Belly

Ayurvedic Facial Analysis to Assess Your Dosha with John Immel

Ayurvedic Nutrition Tips with Dr. Douillard

Enhancing Your Mood with Ayurvedic Herbs: Interview with Gunny of Youveda

Sahara has also recently published a great cookbook incorperating Ayurvedic principles and foods that you can confidently make you in your own kitchen. She wanted to create an approachable cook book that teaches even the beginner how to cook healthy Ayurvedic meals.

I hope everyone has a great Wellness Wednesday and takes this information and uses it to make a happier and healthier life!

Shara

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• July 2024
• June 2024
• May 2024
• April 2024
• March 2024
• February 2024
• January 2024
• December 2023
• November 2023
• October 2023

Sources:

https://chopra.com, https://iamsahararose.com, https://ayurvedarejuvenation.com/dosha-self-test/, https://yogainternational.com/article/view/dosha-quiz, https://www.ayurvedacollege.com/california/?gclid=CjwKCAjwxuuCBhATEiwAIIIz0TByzFfg5Y8vNTAM1Pzg9adWFcTGa9RB3rMuRcJWbw0hjBNmVIfWIhoCrnsQAvD_BwE, https://www.webmd.com/balance/guide/ayurvedic-treatments, https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth, https://www.hopkinsmedicine.org/health/wellness-and-prevention/ayurveda, https://www.ayurveda.com/resources/articles/ayurveda-a-brief-introduction-and-guide, https://www.googleadservices.com/pagead/aclk?sa=L&ai=DChcSEwilorC1tsnvAhUBlIYKHemyB7EYABAAGgJ2dQ&ae=2&ohost=www.google.com&cid=CAESQOD2Y6B6-oc__XsK3DTWBQx975Ohdf2_9VmJV_bC-_GIlz1T46XEPPoRPYPxj95OmOinWkOSqNqlaAm4aA4bbgE&sig=AOD64_24kCRCLKbKd-4omo-pclIY0FlH3g&q&adurl&ved=2ahUKEwiQ16a1tsnvAhXkSjABHVCcDzAQ0Qx6BAgZEAE&dct=1, https://www.takingcharge.csh.umn.edu/where-ayurveda-come-from

Love Your Liver and The Rain Barrel Effect

Your liver is the largest organ in your body and is your bodies filter for chemicals, pesticides, toxins, drugs and alcohol. It processes food and helps your body digest and absorb nutrients. The Liver also Metabolizes and stores carbohydrates(sugars), proteins, fats and hormones, so your body can use them properly for their specific needs. As you can see your liver is extremely important role in your body functioning to keep you alive and healthy. In order for the Liver to function properly we need to Love It and treat it well. It doesn't take much to make the liver un-happy and damage it to create havoc and spiral into certain cancers, cirrhosis(scarring) which can lead to liver failure.

Symptoms your Liver is trying to tell you its not doing well:

• Pain and soreness in the upper chest region and mid back

• Dark Under Eye Circles

• Skin Rashes

• Psoriasis

• Constipation

• Anxiety

• Brain Fog

• Mood Swings

• Can’t loose weight

• Sluggishness

• Poor Sleep

• Dark colored urine

• Tendency to bruise easily

• Skin and eyes that appear yellowish

• Swelling of the legs and ankles

Female Centric Symptoms:

• Irregular Periods

• Fibroids

• Period Blood Clotting

• Hot Flashes

• Irregular Periods

In Chinese Medicine they have a saying about people that are normally even tempered that suddenly snap at people. They say that when someone has sudden mood swings it is that their Liver is angry. So sit back and take a minute and think “have I snapped at anyone lately?” If you have or have felt any of the above symptoms there things you can do to improve Liver Function and make your Liver happy.
Steps you can take to help your liver repair and perform at optimal levels:

• Sulfur occurring foods i.e. Cruciferous Vegetables like Brussel Sprouts, Broccoli, Cauliflower, Kale, Cabbage. Just make sure the foods are steamed, cooked, boiled and drained in a ice bath otherwise you get negative effects to your thyroid.

• Turmeric in supplement form also add to your dishes your create at home

• Avocados, Nuts and Fatty Fish high in antioxidants and great anti-inflammatory effects on the liver

• Grapefruit can help counter act the effects of moderate alcohol consumption and helps produce the enzymes in the liver that help burn fat

• Blueberries and Cranberries helps reduce the formation of cancer sells in the liver and gives the liver health power packed antioxidants

• Beets and Beetroot juice reduces oxidative damage to the liver and inflammation

• Milk Thistle in supplement form and in teas helps detox the liver for better performance

• B12 in supplement form

• Exercise to keep you Liver trim, not Fat! Sweating and getting oxygen through your body is a great way to detox your body.

• Drink decaf coffee(not the sweet Starbucks/Dutch Bros stuff) and black, green tea. Studies show drinking these beverages lower your risk of cancers and prevents the build up fat and collagen, two of the markers of liver disease.

What you can avoid or habits you can kick to help your liver repair and function properly:

• Number one is alcohol consumption. I know I love my wine and gin martinis, but even having a few drinks a week can cause serious long term damage. Keeping it to occasionally will keep your liver healthy and happy.

• Cut out anything processed or boxed, packaged shelf stable foods they are full of preservatives and chemicals that are hard on your liver to process

• Avoid Toxins including Pesticides sprayed on fruits and vegetables (wash your fruit well if you can’t get organic), synthetic scents like in air fresheners. Your liver has to work hard enough with all the smog in our air and toxins we cant avoid, so anything you can do to lighten the toxic load on your body your Liver will thank you.

• Dont over medicate like relying on Tylenol, Ibuprofen and Pain medications look for what is causing the pain before you over medicate to make the pain go away

• Dont over consume antibiotics. Antibiotics are hard on your liver and your gut. They wipe out all the good enzymes and bacteria that actually fight off disease. Take them for serious bacterial infections and conditions only.

• Use earth friendly non-toxic cleaning supplies, laundry and dish detergents in your home. Again we are trying to lighten the toxic load your liver has to filter for your body.

• Wash your hands not to just be clean, but one of the leading causes of getting Hepatitis A is not washing your hands!

• Be careful getting tattoos, sharing needles even razors and un-protected sex. You may have to learn a hard lesson by learning you have not only contracted a STD but Hepatitis B and C.

I wanted to give you more information about how important that you detox your body of toxins and keep your Liver happy. A few years ago I read this book called The Rain Barrel Effect by Dr. Stephen Cabral a Board Certified Naturopathic Doctor. The book is a in-depth look at Dr. Cabral’s life and what brought him to becoming a Naturopathic Doctor. Dr. Cabral’s health journey was a a long one. He suffered from multiple diseases caused by over use of Antibiotics and living in a toxic environment. He came to his theory that we our bodies are rain barrels on the sides of houses that collect rain water to be used to water plants in our gardens. The issue is the barrel keeps getting filled and never emptied and then over flows and the water never gets used for the garden but waisted. Our bodies take in everything from the air we breath, water we drink, drugs, alcohol, food and beverages we consume. We keep taking in more bad then good and the good stuff never gets to where it should and over flows and creates havoc on our immune system. Its a fascinating read and life changing.

Dr. Cabral has a thriving practice out of Boston and is not limited to that area. You can go to his website and actually order test and get consultations or Health Coaching directly from his team to figure out what is going on in your body or just to learn more about how your bodies is functioning. If you want to get to know more about Dr. Cabral I have a great podcast interview to share with you and a few others regarding Liver Health.

Link to Podcast interview with Dr. Cabral

The first Podcast I want to share is by The Skinny Confidential. The podcast by Lauren and Michael Bosstick is a married power couple. They get into the life story of Dr. Stephen Cabral and you find out how he came to become a Physician and his dedication to helping people with unexplainable health conditions. Lauren has a huge fallowing because of her blog called the Skinny Confidential that over time turned into a social media platform. Michael is a successful entrepreneur that has developed many brands. He and Lauren together have created a Digital Media company that is Female-Focused called Dear Media. Don’t let this couple fool you they are cheeky, but they interview some heavy hitters and do a good job getting the information that will help develop you into a better and more informed person.

Next I wanted to give you a curated list of podcast by Dr. Cabral about the liver. His Podcast the Cabral Concept has been around for years and has longtime, loyal and international fallowing. He talks about the liver in actually quite a few podcast episodes which shows how important having a healthy liver is and how extremely important in creating a healthy and balanced body.

Below is a link list of Dr. Cabral’s Podcast that focus on Liver Health:

Using Exercise & Detox to Combat Weight Gain & Liver Issues

How to Clear Toxic Estrogen from Your Fat & Liver

How to Do a Liver & Galbladder Cleanse

The 9 Vegan Foods to Fix Your Liver

High Eosinophils, Kidney Filtering, Elevated Liver Function

Have a wonderful Wednesday and love your Liver!

Shara

Sources:

https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-ways-to-be-kind-to-your-liver, https://www.sfadvancedhealth.com/blog/6-simple-ways-to-detox-your-liver, https://www.webmd.com/digestive-disorders/picture-of-the-liver, https://www.ncbi.nlm.nih.gov/books/NBK279393/, https://www.mayoclinic.org/diseases-conditions/liver-problems/symptoms-causes/syc-20374502, https://www.healthline.com/nutrition/11-foods-for-your-liver#TOC_TITLE_HDR_1, https://www.healthline.com/health/hepatitis#diagnosis,

This week we focus on the Liver. Extremely important for Women to learn about for hormones and for all of us with how much daily damage we do to it with our lifestyle choices. #liverhealth #liverhealing @stephencabral @tscpodcast #cabralconcept #toxicload #therainbarreleffect

This week we focus on Sugar Addiction. #sugaraddiction #wellnesswednesday #addictivebehaviors @drmarkhyman @chalenejohnson @shawnmodel @jj.virgin @tom.hopperhops @keeoone

Fiber Fueled.. one under rated part of a healthy fueled disease resistant diet #wellnesswednesday #guthealth #fiberfueled @plant_proof @theguthealthmd

For the month of February I am doing a series of post highlighting Black Wellness and Health Influencers. The first installment is featuring Nutrition and Food individuals that are making a big impact in this space! Enjoy! @bryantterry @fitmencook @shawnmodel @foodheaven #blackhistorymonth #blackpowerfulwomen #blackhealthmatters #blackhealthlifestyle #vegansoulfood

You probably are deficient in Magnesium. Hit link in bio to read more. #magnesium #migraines #magnesiumdeficiency #wellnesswednesday @bulletproof @dave.asprey @bulletproofradio @moonjuice @megafood @thorneresearch #megafood #thorneresearch #readybyshara @readybyshara

Everyone have a wonderful day! @richroll @shawnmodel @theguthealthmd #microbiome #microbiomehealth #guthealth #guthealing #podcastroundup #wellnesswednesday #wellness

Check out this weeks blog post! Featuring @edmylett @shawnmodel @sonyalooney1 @drcaseyskitchen @levels #wellnesswednesday #metabolism #metabolichealth #glucosemonitoring

Hi all! This is a test blog post. Just getting my website up and running🥂🍾. There is good info in the test blog post though! #wellnessmama #skinnyconfidential #macros #dietcoaching #wellnesscoach link to site and blog post in bio. @shawnmodel @wellnessmama @theflexible.dieting.coach @tscpodcast

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Sugar Addiction

Did you know Sugar is as addicting as Cocaine! People often enjoy the dopamine release sugar brings just as Cocaine. Sugar consumption can create a short-term high and a spark of energy in the body which for most becomes addicting. Similar to other addictive behaviors, sugar addiction can severely effect people already suffering with anxiety, hormone imbalances and stress. People will use Sugar treats to give them a fix of happiness that is short lived and more harmful than good. Sugar just like alcohol consumption creates long term effects that most of us know about like weight gain, but there are so many more.

Signs you are addicted to sugar:

You binge sweet treats

You crave Salty foods

You hide sweet treats

You feel shame after binging sweets

You feel a high after eating sweets and then feel depressed and worse off then before

You constantly crave sugar

You have brain fog if you don’t consistently consume sugar

You are constantly dehydrated

You eat sweets when you are upset or stressed

Most Americans are addicted to Sugar and don’e even realize it. The average american consumes 22 teaspoons of sugar a day and we are only suppose to have max 6 teaspoons. One Grande Mocha latte has 35 grams of sugar that equels 8.4 teaspoons. So with one drink you have surpassed your daily allowance and combined with the caffeine you have beat your adrenal glands to death. When you go back to work after your Latte break your body can’t deal with any stress that comes your way the rest of the day. You become, tired, overwhelmed, depressed and hungry which turns into hangry.

Now you know if you are addicted to sugar or not, so what can you do about it. Well, you can start to cut back on your sugar consumption by reading food labels. There are many types of sugar and the food industry hides them or makes you feel like you are eating a “healthy” type of sugar. Here are some terms for “Hidden” sugar:

• Agave nectar

• Honey

• Brown rice syrup

• High-fructose corn syrup

• Dextrose

• Evaporated cane juice

• Glucose

• Lactose

• Malt syrup

• Molasses

• Sucrose

• High fructose corn syrup

**Also any white starch you eat turns into sugar, white potatoes, white rice, white flour, pastas, any white starch

**Dairy is also high in sugar and can process to a higher level of sugar once consumed

Hidden sources of Sugar:

Tomato Sauce, Bar B Q Sauce, White Bread, Pasta, Salad Dressing, Flavored Instant Oatmeal, Breakfast Cereals, Yogurt, Milk, Pizza Crust, Chips, Granola bars, Energy Drinks, Sport Drinks, Canned Fruit, Dried Fruit, Protein Bars, Ketch Up, Boxed and Processed Foods, pre bottled Smoothies.

Sugar can also cause a lot of issues in your body such as Heart Disease, Liver issues, Kidney Issues, Diabetes, Cancer, Hormone Imbalances, Obesity, Depression, Anxiety, Infertility issues in Men and Women!

Go Deeper, Learn More….

I have a few podcast that I think may interest you if you want to learn more about Sugar Addiction. How to break the Sugar Addiction and the effects of sugar in your life.

The first is hosted by Dr. Mark Hyman, MD a very well know figure in the Health and Wellness Space. He is trusted and a huge proponent of the Pegan diet. He has written two great books: one called Food Fix, Vegan Diet, and Food- What the heck should I Cook? He talks with Keegan Allen and Tom Hopper about their addiction and what brought them to their breaking point and how they broke the addiction. The interview is entertaining very informative. You may know Keegan Allen from the hugely popular show Pretty Little Liars. Tom Hopper is most know for Game of Thrones and Merlin. They both dive deep into where their Sugar addiction began and how they realized they both had an issue. They go into what they did about it and how they keep sugar clear from their diet and how it changed their lives.

Click Here to Listen to the Podcast

Next are two different interviews on one Podcast called The Chalene Show by Chalene Johnson who has a huge fallowing and is a New York Times best selling author. She is a celebrity Fitness Trainer and believes in straight talk and wants to get to the truth in what makes you healthy and happy. She interviews JJ Virgin in the first podcast. JJ is a wealth of knowledge and goes into Sugar Addiction in a way that makes it easy to understand in how it effects the body. She gives solutions and guidance to kicking the habit as well. The next Podcast features one of my favorite guys Shawn Stevenson. This interview goes into more of the addiction and emotional side of Food and Sugar Addiction. Most of us know about Shawn, but if you don’t he is also a huge force in the Medical Research, Health, Fitness and Wellness. He just published the now best seller Eat Smarter.

Click Link to JJ Virgin Podcast Interview

Click Link to Shawn Stevenson Interview

Have a wonderful Wednesday and skip the sugar and mid day sugary coffee drink today and hopefully forever! It may just save your life!

Shara

Sources: https://www.webmd.com/diet/ss/slideshow-how-cut-back-sugar, https://www.addictioncenter.com/drugs/sugar-addiction/, https://health.clevelandclinic.org/break-your-sugar-addiction-in-10-days-infographic/, https://www.health.harvard.edu/staying-healthy/how-to-break-the-sugar-habit-and-help-your-health-in-the-process, https://www.healthline.com/health/food-nutrition/experts-is-sugar-addictive-drug, https://www.healthline.com/nutrition/3-step-plan-to-stop-sugar-cravings

Fiber Fueled

If you have gas after eating vegetables and beans its a huge sign you are not getting enough fiber and your gut is extremely out of balance with good bacteria, and is struggling to digest food. Your body most likely is not getting nutrients it needs and using more energy and loosing nutrients and not properly being fueled. Fiber is probably one of the most under rated part of the Medical and Nutrition World. I guess its just not as sexy as Protein or Carbs but Fiber is extremely important to your body running on all four cylinders. I think people have a mental image of Metemucil that is prescribed to people later in life to get their bowls moving but Fiber is so much more then that.

Do you suffer with any of these symptoms:

• Inflammation

• Depression

• Acid reflux

• Mood Swings

• Ulcers

• Low Energy

• Poor Sleep

• Stubborn Acne or Cystic Acne

• Lack of stools (Chronic Constipation)

• Weight Gain

• Hemorrhoids

• Bloating and Access Gas

Do you have any of the chronic diseases:

• Diabetes

• Heart Disease

• IBS

• Auto Immune Disease

• Leaky Gut

• Colon Cancer

• Dumping Syndrome

• Diverticular Disease

• Breast Cancer

All of the these symptoms and Diseases are linked to not having a diet that is filled with whole food fiber sources. Scary right? You could be suffering with skin issues and have taken rounds of acuetanine, and if some one said “hey lets try a high fiber low animal protein diet for a while before we do this” you would have happily have tried it first before going though such a serous medication protocol. Also you are depressed, not sleeping well and are sluggish maybe before we prescribe a medication you could do some diet changes and see how you feel first maybe you would, wouldn’t you? Your body gives you signs its in jeopardy we just need to be able to pause and take notice and start asking questions and doing some research.

Daily Recommendations for Adults according to the Mayo Clinic Recommendations:

Men 38 grams per day ( Older then 51 is 30 grams a day)

Women 25 grams per day ( Older then 51 is 21 grams a day)

Th average that most Americans get is around 10 per day to 12 per day. So we are all pretty lacking and this can explain the high rates of many issues effecting Americans today. People talk about Probiotics and Gut health but the subject of Fiber and what are the types of fiber you should be eating and how much are never brought up. Fiber is crucial to making your gut health and full of good bacteria that protects you against Disease, makes your skin clear and your immune system strong to fight off invaders.

Basic Types of Fiber:

Soluble- dissolves in water and forms a gel like material and helps lower blood pressure, cholesterol, glucose levels, weight loss, skin issues etc.

Foods that have this type are: oats, peas, beans like lentils, apples, citrus fruits, carrots, asparagus, radishes, psyllium,

Insoluble- does not dissolve in water and promotes the movement of material through the digestive track. Helps with constipation and irregular bowls.

Foods that have this type are: whole-wheat flour, what bran, nuts, certain beans, cauliflower, green beans and potatoes.

But there is more…

Fermentable Fiber- fibers that the friendly gut bacteria are able to digest and use as fuel these are soluble and are in inulin a popular supplement. A whole food source is in Legumes and beans.

Viscous fiber- these are the gel-like fibers that sit in the gut and slow digestion so your food can actually absorb its nutrients and another benefit is feeling full longer and reducing your appetite. You can find this type of fiber in Psyllium, beta-glucans, guar gum and in whole food sources in certain types of Legumes, Asparagus, Brussel Sprouts, Oats, Oat Bran, Flax Seeds and Chia Seeds, Citrus Fruit, Mango, Avocado, Pineapple, Apples.

Resistant Starch- this means that the starches that you eat are resistant to digestion so it passes through you unchanged. This type is great for digestion and enhances and lowers insulin sensitivity, lowers blood pressure. Great sources are Green Bananas, certain legumes, Cashews, Raw oats. If you like rice and potatoes they have to un fried and cooked for long periods of time and completely cooled to attain the good starch in these foods.

Dr. Will Bulsiewicz is a MD and a Gastroenterologist and has written a guide to Gut Health through a Fiber filled diet. He goes in to peer-reviewed scientific evidence that he poured over to write his book called Fiber Fueled. In America we focus on diets about Keto and Paleo and eating like our Ancestors, but our Ancestors really didn’t eat a lot of Meat and Fat. Our Ancestors where always trying to just survive and not get eaten by the animals that we where “supposedly” to be feasting on. Remember, we where the hunted not the other way around so Fiber was key in our survival. Any meat and fat that we ate was a treat and rare except in places that smaller easily hunted and fished animals where available. Dr. Will’s book is compelling and worth the read or the listen in Audio format. He also gives recipes and plans to start your journey in repairing your gut and body as a whole. His website is full of information if you want to dive in and learn more about him and how he came to write his book and the work he is doing in his local area.

If you rather take in his research in a Podcast form I highly suggest you listen to his interview with Simon Hill. Dr. Bulsiewicz has been interviewed on many podcast and I have listened to quite a few, but this interview is probably the best of the best. Simon Hill is an Australian Physiotherapist and has a Masters Degree from Cornell University in Nutrition. He is a Plant based advocate and is a world renowned figure on the Health and Nutrition stage. He has quite an international fallowing on his web site called Plant Proof, Instagram and Podcast. Also his voice is amazing! He just has a way of understanding things and asking the right questions to help the listener get the most out of the information.

Click here to go to the Interview

Have a great week everyone and eat your Fiber!

Shara

Sources: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/, https://www.webmd.com/food-recipes/features/4-warning-signs-your-diet-may-lack-fiber, https://www.eatingwell.com/article/7871141/what-happens-to-your-body-when-you-don-t-eat-enough-fiber/, https://healthyeating.sfgate.com/problems-can-not-getting-enough-fiber-7557.html, https://blackdoctor.org/7-things-that-can-happen-when-you-dont-get-enough-fiber/, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983, https://www.healthline.com/nutrition/different-types-of-fiber#TOC_TITLE_HDR_4,