| mom. mOM. MOM! The echo rings in your head. The | | | | be higher in vitamins and minerals.After eating fiber-rich |
| voices carry you to a not so distant time and place. | | | | foods, there is a feeling of fullness which helps to |
| The time: early morning, May 14th. The place: your | | | | control overeating. A fiber-rich meal is processed more |
| cozy bed. The delicious aroma of baking muffins | | | | slowly. Losing weight is a natural result of eating high |
| wafts through the air. You wonder if you are in the | | | | fiber foods such as whole grain breads and cereals; |
| wrong house. But wait. What if your lessons about high | | | | fruits such as raspberries, strawberries, unpeeled |
| fiber foods have finally been taken to heart by your | | | | apples and pears; beans and legumes like kidney |
| kids this Mother's Day? Could they really be in the | | | | beans, lima beans, and lentils; nuts and seeds; |
| kitchen baking your favorite high-fiber carrot bran | | | | vegetables such as broccoli, spinach, swiss chard and |
| muffin?You think about all of the moms in the world at | | | | peas.Whatever you do, Mom, don't go near the kitchen. |
| this very moment awaiting the special treats in store | | | | You know what it looks like. Dads and kids have a |
| for them this day. Many of them will be served a | | | | different approach to kitchen duty and baking is a |
| refined flour, sugar-laden breakfast in bed. Many will | | | | messy business. Trust in their high fiber wisdom. (You |
| wish they were at the spa, alone. How many will find | | | | taught them, after all.) So what if the muffins don't |
| their family showering them with love by serving a high | | | | come out light and moist? With every bite, let them |
| fiber menu with lots of veggies, fruits, and whole | | | | know how much you appreciate their efforts. Enjoy |
| grains?Throughout the years, as the learning curve | | | | the pampering and the acknowledgment of your |
| widens about the benefits of high fiber foods, smart | | | | family's adoration of you. Happy Mother's Day!Carrot |
| moms have chosen foods high in fiber for their family's | | | | Bran Muffins/Blender Method |
| daily diet. There is an alarming number of today's | | | | yield: 12 Large Muffins1. Spray muffin pan with no-stick |
| children that are overweight. The new Food Guide | | | | cooking spray2. In a large mixing bowl thoroughly stir |
| Pyramid recommends that children consume 1 to 3 | | | | water into bran; stir in raisins, nuts, and carrots; let stand |
| servings of whole grains daily. The wise mom serves | | | | at least 5 minutes:1 1/2 cups wheat bran (not boxed |
| (but certainly not on Mother's Day) a variety of healthy | | | | cereal flakes; just plain bran) |
| fiber-rich foods to keep her kids trim and their digestive | | | | 1/2 cup boiling hot water |
| tracts running smoothly. Fiber helps regulate blood | | | | 1/2 cup raisins (soaked in water 5 minutes to soften; |
| sugar which is vital to your children's energy and | | | | drained) |
| digestive health. If your little ones are exposed to a diet | | | | 1/2 cup chopped walnuts |
| of foods high in fiber, their instinct will naturally lean | | | | 1 cup grated fresh carrot3. Place in blender; blend at |
| towards choosing whole foods throughout their | | | | high speed 4 minutes until smooth:1 cup buttermilk |
| lives.Fibrous foods tone up your intestines which helps | | | | 2 eggs |
| prevent diverticulitis. Cancer-causing toxins speed out | | | | 1/2 cup honey |
| of the digestive system more quickly when a high fiber | | | | 1 cup whole wheat pastry grain (not flour)4. Combine |
| diet is followed. By maintaining proper colon health, the | | | | and add all at once to liquid ingredients in blender and |
| risk of irritable bowel syndrome is dramatically | | | | blend in briefly, but thoroughly:1 teaspoon salt |
| decreased.Researchers have found that a high-fiber | | | | 1 1/2 teaspoons baking soda |
| diet significantly reduces blood pressure levels among | | | | 1 teaspoon cinnamon5. Pour batter into softened bran |
| people with high blood pressure or hypertension. High | | | | mixture; blend all thoroughly, but briefly with rubber |
| fiber foods offer vital phytochemicals that we need | | | | spatula or mixing spoon. Do not overmix!6. |
| for a healthy immune system. Fiber-rich foods tend to | | | | |