The Dynamic Express Magazine

Although a regimen of regular exercise and eight hours of sleep each night assist in achieving a healthier lifestyle... a well balanced diet  that includes high fibre vegetables will maintain a properly functioning digestive system. 

High fibre fruit & vegetables... both soluble and insoluble,...perform distinctive functions for fine tuning several regions of the bodies digestive system.

There are two major types of fibre recognized by most scientists... soluble and insoluble. 

The digestive system turns soluble high fibre fruit... and vegetables into a soft gel like form as they travel through the digestive tract... this soluble fibre assists in lowering harmful system levels i.e... cholesterol and glucose. 

Although high fibre is a complex carbohydrate... the digestive system does not break down the substance... so avoiding the increase of glucose levels while at the same time allowing the body to adjust positively to natural insulin levels. 

A food regime rich in high fibre fruit and vegetables naturally regulates glucose levels... so as the fibrous substance passes through regions of the digestive tract... so your bodies cholesterol levels optimally adjust as well... this process helps protect against harmful conditions such as heart disease... high blood pressure and complications resulting from diabetes.

Another form of high fibre food is insoluble fibre... which does not break down or become absorbed during the digestion process... rather remaining in bulk form... this form of high fibre roughage greatly benefits the body’s digestion system while conditioning the bowels... colon... stomach and small intestine. 

The high fibre vegetables within the insoluble group travel through these regions of the body... cleansing each area as they pass. 

Found within the stomach are good bacteria and bad bacteria... the "good bacteria" is essential for fighting sickness while "bad bacteria’ can increase fat and sugar levels... insoluble fibre or indigestible roughage removes harmful toxins and bacteria while leaving behind the beneficial amounts of bacteria the body needs for proper regulation. 

So... high fibre foods assist in regulating bowel movement and help towards correcting irregular bowel conditions such as constipation or diarrhoea.

Fruit and vegetables rich in high fibre provide an excellent resource for fighting and relieving inflammatory conditions within muscles, tendons and joints as well... top high fibre foods include increased levels of antioxidants... the very substance that alleviates inflammation. 

The antioxidants within the fibre attack and remove inflammatory compounds while also improving painful conditions caused by inflammation... other benefits of  high fibre foods help you to regulate optimal weight levels. 

Both insoluble and soluble fibre takes longer to pass through the stomach... which allows the individual to feel full sooner... and the feeling  of fullness lasting longer than a diet high in fat and sugar. 

Foods high in sugar and fat provide a short and false feeling of fullness... increasing the need for ingesting more... and are usually "calorie dense" foods... and pile on the body fat!

Consuming fruit and  vegetables high in fibre assist in controlling weight gain by reducing overeating during an average meal... as with any food, moderation is the key toward achieving and maintaining a healthy body... and body weight. 

The average adult should only consume between 30... 35 grams of high fibre vegetables daily. 

How many servings of veggies do you eat per day?

For most people... the answer is “not enough"... the average adult should eat 3 cups of veggies every day... the easiest way to substantially increase your fruit and vegetable intake is to drink smoothies... and I am not talking the sugar packed... artificial junk that is disguised as a “smoothie” at most fast food joints.

These are real smoothies with all natural ingredients... “fruits and vegetables”... green smoothies in particular, are nutrition powerhouses... green leafy vegetables are among the healthiest... most nutrient dense foods on the planet... and when you mix them up in the right proportion with a bit of fruit, you cannot even taste them!

The following smoothie recipes are all packed with vitamins... nutrients... and fibre... drinking at least one of these smoothies every day is a simple way to add more fruits and veggies into your diet. 

They can help you lose weight... look better,,, and most importantly... feel better... for each of these... all you need is some fresh... or frozen... fruits and veggies... preferably organic... a little water or almond milk... ice... and a blender. 

Here are the smoothies … enjoy!

1 cup organic kale

2 cups organic strawberries

1 cup almond milk (no sugar added)

1 cup water

Ice... if you are not using frozen fruit.

Serves 2.

Nutrition Information... 87 calories... 2 g fat... 17 g carbs... 4 g fibre... 1.5 g protein... 104 mg sodium 

1 cup organic spinach

3/4 cup pineapple

1 banana

3/4 cup organic mango

3 cups water

Ice... if you are not using frozen fruit...

Serves 2. 

Nutrition Information... 129 calories... 0 g fat... 32 g carbs... 3.5 g fibre... 1.5 g protein... 22 mg sodium 

1 cup organic Swiss chard

1 organic green apple

1 cup organic green grapes

3 cups water

Ice... if you are not using frozen fruit.

Serves 2. 

Nutrition Information... 106 calories... 0 g fat... 26 g carbs... 2.5 g fibre, 1.5 g protein, 38 mg sodium 

1 cup frozen organic strawberries

1 banana

1 cup organic spinach

2 cups almond milk... unsweetened.

Ice... if you are not using frozen fruit.

Serves 2. 

Nutrition Information... 210 calories... 0 g fat... 45 g carbs... 6.5 g fibre... 9 g protein... 40 mg sodium 

1.5 cups organic kale

2 cups mixed organic berries

2 T flaxseed

3 cups water

Ice if you are not using frozen fruit.

Serves 2. 

Nutrition Information... 115 calories... 3 g fat... 22 g carbs... 7.5 g fibre... 3.5 g protein... 15 mg sodium 

1 cup spinach

1 orange

1 grapefruit

1 T honey

3 cups water

Ice if you are not using frozen fruit.

Serves 2. 

Nutrition Information... 100 calories... 0 g fat... 25 g carbs... 2.5 g fibre... 2 g protein... 15 mg sodium 

1 cup organic kale

1 cup organic cherries

1 cup organic blueberries

1/4 cup raw walnuts

3 cups water

Ice if you are not using frozen fruit.

Serves 2. 

Nutrition Information... 199 calories... 9 g fat... 27 g carbs... 6 g fibre... 2 g protein... 15 mg sodium

As a Dynamic Lifer you develop a fit and healthy body... first though... you must develop a fit and healthy mind whose purpose is to have a fit and healthy body!

Thank you... and may you enjoy a Prosperous and Productive week ahead!

Yours Sincerely

Ange is an  Author.. Speaker... and International Peak Performance Psycho Dynamic Coach... and Counselling Psychologist who works with men... and women who desire to develop themselves and their relationships to become Dynamic Lifers from around the World!

If you ever want to reproduce one of these articles in a blog... in an email... in a book... GO AHEAD...  also forward this article to a friend... or let them know they can receive their own articles by subscribing to The Dynamic Express Magazine... I am sure they will appreciate your consideration of them.