The Relationship Between Low-Fiber Foods and Constipation

Low-Fiber Foods and Constipation

Constipation caused by low-fiber foods is something that affects more than 100 million North Americans. It puts a major damper on all aspects of our everyday lives, from weight gain to fatigue to serious disease. Increasing our daily fiber intake is the key to combating constipation. We can do this by swapping foods we currently consume that contain low amount of nutrients (chips, pop, candy, confections, dairy, etc.) for foods that are very fiber-rich, including fruit, vegetables, beans, whole grains, flax and chia seeds, and NutraCleanse™.

The Key to Overcoming Chronic Constipation

Think of fiber as a broom, and its job is to sweep clean your intestinal tract (especially your colon). If you don’t get enough fiber (or enough water to assist the fiber), your intestinal tract will never be clean. This leads to a build-up of not only old food and waste, but also of unhealthy bacteria.

When you introduce high-fiber foods to your diet, you clean your body from the inside out, and allow friendly bacteria to grow and eventually be able to combat the ill effects of the built-up harmful bacteria in your gut, such as E. coli.

Here are two quick reference lists for you that show which foods are low-fiber foods, and which ones are high-fiber foods:

Low-Fiber Foods

  • Meat
  • Dairy
  • Eggs
  • Processed foods
  • Fried foods
  • Fast foods
  • Commercial baking
  • Candy
  • Soda and juice

High-Fiber Foods

  • Vegetables (beets, carrots, leafy greens, broccoli, cauliflower, peas, artichokes)
  • Fruit (oranges, watermelon, apples, pears, figs, dates, prunes)
  • Beans
  • Legumes
  • Whole, sprouted grains (quinoa, steel-cut oats, etc.)
  • Flax and chia seeds
  • NutraCleanse™

NutraCleanse™ is a great way to incorporate more fiber into your diet, because you can simply add 1/3 cup to any smoothie, soup, stew, oatmeal, or anything else you like. To find a NutraCleanse™ retailer near you, visit our website at www.nutracleanse.biz/canada.

High Fiber Foods for Cleansing

A cleanse doesn’t have to be complicated; in fact, some of the best ways to cleanse your body are the most simple and effective. For example, if you use high fiber foods for cleansing, you can obtain great results while keeping it real and whole.

So let’s focus on that. What are some high fiber foods that you can use to clean out your bowels? Here are 10:

  1. Cauliflower: This is one of the best when it comes to high fiber foods for cleansing. Cauliflower is teeming with fiber, and can be used in so many delicious ways. (Cauliflower steaks, smashed cauliflower instead of potatoes, etc.)
  2. Beans: Unanimously known for being fiber powerhouses, beans and legumes are chalk full of incredible, useful fiber (especially chickpeas).
  3. Artichokes: So full of fiber that your plumber will tell you to never garborate artichoke pieces (they get very stuck—and this is from personal experience!), a medium-sized artichoke provides over 10 grams of fiber! That’s amazing.
  4. Apples: 1 apple (with skin) contains almost 5 grams of fiber. We guess experts weren’t kidding when they told us that an apple a day keeps the doctor away!
  5. Quinoa: Technically a seed, this superfood is labelled as such for a reason. Providing more fiber than other “grains,” this versatile food (uncooked) contains about 17-27 grams of fiber per one cup! Once cooked, it contains only about 5 grams of fiber per cup, due to the water it absorbs. But there are tons of great recipes out there for raw quinoa, so keep your eyes peeled! (Hint: roll raw quinoa, peanut butter and oats into balls, refrigerate overnight, and eat the next day.)
  6. Sprouted Whole Grains: The secret here is to keep the grains sprouted and whole. During processing, most (if not all) of the fiber is removed, so by keeping grains as pure and unprocessed as possible, you reap the most rewards.
  7. Watermelon: This tasty summer snack contains huge amounts of the ultimate cleanse team: water and fiber. Don’t let the sweetness fool you—watermelon is no joke. It’s amazing for your body, and a great addition to any cleanse.
  8. Berries: More than an antioxidant powerhouse, The Mayo Clinic published that just 1 cup of mixed berries contains around 8 grams of fiber. That’s easy fiber for great cleansing!
  9. Dried Fruit: About ¼ cup of raisins or figs have about 2 grams of fiber. However, you don’t want to make this snack your regular fibre source—dried fruit is very high in sugar. (Naturally-occurring sugar, but sugar nonetheless.)
  10. NutraCleanse™: Yep—our product is made of primarily flax seed, which is the ultimate fiber superhero. In addition to flax, NutraCleanse™ also contains psyllium husk, which is also a great cleanse ingredient. By adding NutraCleanse™ to your existing diet, you can turn almost all of your favourite foods into high fiber foods for cleansing.

For details on how to purchase NutraCleanse™ and easily increase your daily fiber intake, visit our website at www.nutracleanse.biz.

4 NutraCleanse™ Camping Recipes

During the summer, many of us go camping, and when we do, it’s hard to find healthy camping recipes that also taste good and are practical. We want to play and party, and paying close attention to what foods we’re consuming usually becomes unrealistic. But that doesn’t mean you have to completely fall off the wellness wagon!

Here are 4 NutraCleanse™ camping recipes to try this summer (just remember to pack a metal rack for cooking over your fire!):

The NutraCleanse S’more

Yep! You read that right. Simply roast your marshmallow until golden brown and sticky. Roll it in NutraCleanse™, then gently scrape it off the roasting stick and onto a graham cracker with a piece of fair-trade dark chocolate. Add 2 slices of banana and another graham cracker to complete the s’more, and chow down.

You’re welcome.

Breakfast Oats and NutraCleanse

Using a heat-friendly dish, add oats, water, and 1/3 cup of NutraCleanse™. Stir together, cook over the fire, and eat yourself healthy. This is hands down the easiest way to incorporate our product into a meal often made while camping.

The Camping Yogurt Parfait

This classic snack has nothing on the camping version! Heat fruit over the fire, then remove and let cool to room temperature. Once cooled, stir into full-fat Greek yogurt along with a couple of tablespoons of NutraCleanse™. Top with some homemade granola, and enjoy!

Camp Fire Crumble

Line a heat-friendly dish with tin foil, then grease with coconut oil. Add fruit until dish is half full. Next, combine oats, ½ cup NutraCleanse™, coconut sugar, and extra coconut oil. Sprinkle mixture evenly over fruit, then place dessert over fire and let cook until bubbly. Remove and cool slightly, but serve hot.

So there you have it! 4 camping recipes that use NutraCleanse™. Please try them and let us know your thoughts! We’d love to hear from you, so be sure to leave a comment on this blog post, or find us on social media.

Happy camping this summer!

Homemade Pizza Dough Recipe with NutraCleanse™

Our Pizza Dough Recipe

Everyone loves pizza. Right?! And when you make your own pizza dough, it’s super yummy and a lot healthier than a store-bought version. With only 7 ingredients, our pizza dough recipe incorporates NutraCleanse™ into the mix, which increases the fibre and omega fatty acid content (among other important nutrients).

Here’s our recipe for homemade pizza dough with NutraCleanse™:

Ingredients

  • 1 ½ cups warm water
  • I packet Red Star yeast (about 2 tbsp.)
  • 2 tablespoons granulated sugar
  • 1/3 cup olive oil
  • 2 teaspoons sea salt
  • 3 cups all-purpose flour (plus more for work surface)
  • 1 cup NutraCleanse™

Method

  1. Pour water into a large bowl.
  2. Sprinkle with yeast and let stand for about 5 minutes.
  3. Whisk sugar, ¼ cup of oil, and salt into the yeast mixture.
  4. Add flour and NutraCleanse™, mix until a sticky dough forms.
  5. Transfer dough to an oiled bowl and brush top with remaining oil.
  6. Cover bowl with plastic wrap and set aside in a warm place until the dough has doubled in size, or about 1 hour.
  7. Place on a lightly floured work surface and gently knead twice.
  8. Use immediately, or wrap the dough in saran wrap tightly and freeze in a sealed freezer bag for up to 3 months.

And that’s it! Let us know what you think of our homemade pizza dough recipe by commenting on social and tagging us @NutraCleanseTM. Not sure where to find NutraCleanse? Visit our Retailers page, or watch the video below:

Do Juice Cleanses Really Work?

Are Juice Cleanses Worth It?

We’ve all heard of juice cleanses—they’ve been all the rage for the last few years. In fact, juice cleanses have been downright trendy. The idea is to cut back on processed foods and inject your body with micronutrients that are easily absorbed into your blood stream.

But are these cleanses really as healthy as they seem? Here are 3 reasons why juice cleanses can do more harm than good:

The Sugar Spike

When you are consuming nothing by juice (even if it’s organic fruits and veggies and nothing else!), you’re consuming a TON of sugar. Defenders may claim that it’s okay because the sugar is naturally-occurring and not added, but it doesn’t matter.

Sugar is sugar.

All that added sugar affects your energy levels, as well as your insulin production. To combat the effects of sugar, your body goes into fight mode and your organs take a hit. So what’s the difference between consuming juice versus whole fruits and veggies?

Fibre. Which brings us to…

Bye, Bye Fibre

Fibre is the key to slow and steady sugar absorption. When you eat a piece of fruit or a portion of a vegetable, the fibre that those foods contain help to regulate how you absorb the associated sugar.

But when you juice, you remove the fibre. That means you won’t get a slow and steady sugar fix—you’ll get a huge one, and then you crash.

And your body feels the effects immediately.

A Temporary Fix

Aside from the sugar and fibre issues, cleansing of any kind (especially liquid cleanses) is only a temporary fix for an underlying issue. Sure, you may lose 10 pounds and your energy might spike.

But only until you begin to actually eat food again, gain it back as quickly as you lost it, and feel the emotional toll.

The real way to lose weight and keep it off (as well as gain energy that is sustainable), is to change your lifestyle and the relationship you have with food.

This is where NutraCleanse™ comes in.

Learning to eat the right kinds of foods and be consistent with those practices, is what will help you lose weight and keep it off forever. By incorporating NutraCleanse™ into your already-healthy meals (like smoothies, oatmeal, soups, and stews), you give your body extra fibre, omega fatty acids, and other fabulous nutrients that your body craves.

It’s not about depriving yourself; it’s about learning a new way that’s healthy and sustainable.

For more information on NutraCleanse™, visit our website at nutracleanse.biz, or get social with us on Facebook, Twitter, or Instagram. Cheers to great health, not just an unsustainable juice cleanse.

Watch the video below for more reasons on why juices cleanses are not as great as they appear to be.

 

Support Local with NutraCleanse™!

Wondering why exactly you should support local businesses?

We live in a world consumed by large retailers and corporations. In fact, we can travel anywhere in the country or to the other side of the world and find franchises and businesses that are all too familiar.

Support Local

Not only does this rip us off from experiencing a unique culture, creativity, people, and places, but also affects those who have unique talents and qualities that they want to share with the world! We’re drawn to brand names and retailers that we are comfortable with, because we know exactly what we can get, where we can get it, and what to expect out of it. But the downside is that we’re not really growing ourselves or growing in the community in which we live—we’re not supporting our neighbours!

Supporting local means moving away from the big corporations and retailers and finding what your community and niche has to offer to you! Local vendors can be anyone from the small-scale farmers to the hidden craftsmen who make locally-produced goods and choose to share their product on a smaller scale.

Here are some reasons you should support local the next time you’re about to purchase something:

Health Benefits

One of the biggest advantages of going local is the health benefit you gain. Most local farmers offer grass fed meats, fresh eggs, and variety of fruits and vegetables. You don’t need to come home and wonder why the size of the fruit is the way it is or the color it is. You can shop around, ask questions and feel informed.

That’s cool!

Love Your Community

When we support local, we create a special connection, bond, and relationship with the farmers, the vendors, and restaurant owners—the people who mean something to us and our families! The bond is personal and allows the relationships we form to flourish through trust and loyalty.

Supporting local links people together and builds economic and social relationships. How nice is to share our local artists when we have visitors from out of town? It makes for unique memories and genuine appreciation.

NutraCleanse™ is local to the Fraser Valley of British Columbia. We purchase all of our ingredients that are used to create our product, and we know what we’re buying and where it comes from. With NutraCleanse™, supporting local is easy.

So next time you’re out, support local and reap the benefits! You can find us at a local store near you, or order directly from our website.

Go local, and feel the community support that you contribute to!

Yummy Strawberry Chia Pudding Recipe!

Happy Spring! Here’s a recipe for a vegan and gluten-free Strawberry Chia Pudding! Chia pudding is awesome because you can make it the night before and then enjoy it in the morning without any work. It’s also super high in fibre and anti-oxidants, and it tastes DELICIOUS.

Add a little NutraCleasne™? You’ve got recipe GOLD.

Strawberry Chia Pudding (Serves 1)

Ingredients

  • 1 cup unsweetened almond milk
  • 1¼ cups fresh strawberries
  • 3 tbsp. chia seeds
  • 1 tbsp. NutraCleanse™
  • 1 tbsp. brown rice syrup or honey

Method

  1. Wash the strawberries and put 1 cup of them together with the almond milk, NutraCleanse™, and brown rice syrup in a high-speed blender. Blend until it’s a smooth and fine strawberry milk.
  2. Fill the strawberry milk mixture in a glass and add the chia seeds. Mix well, and set it aside for about 15 minutes.
  3. Mix it again, cover it with saran wrap, and place it in the fridge to thicken overnight.
  4. Top the Strawberry Chia Pudding with the rest of the strawberries or fresh raspberries before eating.
  5. Enjoy!

For more fun recipes using NutraCleanse™, visit our Recipe page on our website HERE. Not sure where to find NutraCleanse™? Check out the video below to learn everything you need to about where we might be hiding:

Investing in Your Health

What do you think of when you hear the term investment? Is it money, a house, a car, a ravishing career, stability in some area of your life outside of yourself?

What about investing in your health?

Investment in your health is one of the most important investments you can make. If you’re not well, you can’t enjoy life—it’s that simple. We believe that when you invest in your health and well-being, the other areas of our life excel naturally.

Here are 4 reasons why you should invest in your health:

Internal Happiness

Whether you’re at the gym participating in a physical activity, meditating, or having quiet and reflective time, you are giving your mind and body a priceless gift.

We are often bombarded by the craziness of life, and forget to slow down. When you can slow and simplify your thoughts, and learn to respond to situations instead of reacting, the clarity you gain will not only benefit you, but those around you. Joy will come from things that seem mundane.

We need to find gratitude for the simple things, and shift our perspective to reawaken that happiness.

Extended Longevity

Wouldn’t it be wonderful to live a life fulfilled with each experience between the cycle of birth and death? Longevity doesn’t just take its course of action through mindlessly coasting through life. Longevity is achieved through cultivating and practicing self-awareness. Becoming in sync with your body and mind and treating your body as a temple will give you the gifts of abundance in health.

One of the basic human necessities to life is food, the quality of which is often ignored. When we nourish our body with healthy foods, vitamins, minerals, and organics, we naturally feel great and perform better.

Better Relationships

The strongest and most crucial relationship you have is with yourself. If you don’t cherish, nourish, love and respect yourself and your health on a daily basis, the potential to have a healthy relationship with anyone or anything else is diminished.

When we invest in our health, we’re present for our families, friends, acquaintances and loved ones. You are able to fulfill your special role as parent, sibling, and/or child.

If you are not healthy in your mind and body, you won’t have the energy to be present for others.

Achieving Balance

How one describes balance is unique to their vision and life. Balance isn’t about trying to be something you’re not. Rather, it’s a feeling of serenity, peace and clarity from doing things that make us feel wholesome and good. Balance is having enough time for self-care and health, and also being a productive member of your family and society.

NutraCleanse™ promotes the idea of investing in your health. The naturally healthy ingredients included in NutraCleanse™ kick start and internally cleanse and purify your body so you can live the life you love.

Don’t believe us? We dare you to find out for yourself! Find us at a retailer near you or order HERE.

Have fun investing in a healthier you!

The Difference between Soluble and Insoluble Fibre

Let’s face it: your body needs a variety of nutrients, fats, oils, proteins, carbohydrates, fibre and nutrients. The type of food we put into our body impacts the way we feel, and most importantly, the way it functions. Fibre is a key player in our health. It helps to promote not only gut health, but is also a factor in reducing the risk of developing a variety of chronic diseases.

Fibre comes from plant-based foods and pushes through the digestive system, helping to absorb water and regulate your bowel moments. There are two types of fibre that play a role in our digestive health: soluble and insoluble—and both play an important role in cleaning your digestive tract from the inside out.

Soluble Fibre

Soluble fibre attracts water and transforms it into a gel-like lining during the digestion process. It binds with fatty acids and prolongs the stomach-emptying stage that helps you stay full longer, slowing down the digestion process.

NutraCleanse™ is great to incorporate into your daily diet, because it’s incredibly high in this very important nutrient. The psyllium in NutraCleanse™ helps soak up the water in your gut, and improves the regularity of your bowels. It also can be helpful when constipated, as it softens your stool, and it helps to lower your risk of heart disease.

Soluble fibre can also be found in oat bran, barley, nuts, seed, legumes, and beans. Adding a scoop of NutraCleanse™ to any of these foods when cooking gives you an extra boost of benefits.

Insoluble Fibre

The other type of fiber is insoluble, which helps food pass quickly through your intestines by adding more bulk. It also controls the pH level in your body. Insoluble fibre can be found in a variety of foods, such as wheat bran, whole grains, vegetables, soy, fruits.

It‘s important to have a balance of both types of fibre in your diet to promote regularity and reap the rewards of the other health benefits discussed above.

You can find fibre-rich NutraCleanse™ at any one of our local retailers, or order online HERE. Visit us on Facebook, Instagram or Twitter for recipe ideas and more info.

Fusion Recipes with NutraCleanse™

At NutraCleanse™, we’re always getting asked for new recipes that people can make using our product. Here are some fantastic ideas for breakfasts, snacks and dinners that use high-fibre NutraCleanse™:

(All recipes courtesy of Vindi Sekhon.)

Power Oatmeal

This oatmeal will keep you full of fiber and provide fabulous, long-lasting energy for your morning!

Ingredients

  • ½ cup rolled oats
  • 1 tbsp. almond or peanut butter
  • ½ tbsp. hemp hearts
  • ½ tbsp. ground chia seeds
  • ½ cup frozen berries or fruit
  • 1 cup vanilla almond milk
  • 1/3 cup NutraCleanse™

Method

Combine all ingredients in a medium pot on low heat, stirring slowly. Continue to stir until the oatmeal looks smooth and is the right texture. Enjoy!

PB & J Spring Smoothie

Ingredients

  • ½ cup NutraCleanse™
  • ¾ cup almond milk or water
  • ½ cup frozen strawberries
  • 1 tbsp. almond or peanut butter
  • ½ tbsp. hemp hearts or chia seeds
  • ¼ cup hemp protein powder

Method

Combine all ingredients in blender, and mix to obtain the consistency you need. Feel free to add more milk or water if need be. Or, ice cubes are an excellent option on a hot day to get more of a slushy taste. For more delicious smoothie recipes, click HERE.

Coconut Curry Chicken

Ingredients

  • 2 tbsp. olive oil
  • 1 clove garlic, minced
  • 1 large white onion, minced
  • ½ tsp. each turmeric, red chili powder, cumin, salt, black pepper, garam masala
  • ¼ cup NutraCleanse™
  • 50 ml. can tomato paste
  • 3-4 chicken breasts thighs cut into cubed pieces
  • 1 can coconut cream or milk
  • Small bunch of cilantro (optional)

Method

Heat your stove on low, with 2 tablespoons of olive oil. Add the garlic and minced onion, and sauté until they are golden brown. Add the spices and NutraCleanse™, and stir thoroughly with the sauté onion and garlic. Add the can of tomato paste and throw in cubed chicken.

Cover all of this together until the chicken starts to look like it is almost cooked. Add the can of coconut cream/milk. Cook on low heat for 30 minutes, or until the curry looks cooked. Garnish with cilantro and serve with rice.

Pesto Turkey Meatballs

Ingredients

  • Small package of lean ground turkey
  • 2 tbsp. pesto
  • ½ cup breadcrumbs
  • 1 large egg
  • 1 onion, minced
  • ½ clove garlic, minced
  • ½ green pepper, minced (optional)
  • ¼ cup NutraCleanse™
  • ½ tbsp. salt, pepper, chili, oregano, parsley, garlic powder
  • 2 tbsp. olive oil

Method

Preheat your oven to 350 degrees and grease a casserole dish with olive oil. Add all of the ingredients into a large bowl, and mix until everything is thoroughly combined.

Form small round balls using your hands or a spring release ice cream scoop, and place in lines of 5 in the casserole dish. Place the dish in the oven, and bake, uncovered, until the turkey is cooked or about 45 minutes. This recipe should make 15-20 turkey balls. Enjoy!

Visit us on Facebook, Instagram or Twitter for more recipe ideas and info on NutraCleanse™!