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