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How Much Fibre Do Kids Need?

As a parent, you’ve probably asked yourself “how much fibre do kids need?”, right? That’s a good question! Adults need about 35-40 grams of fibre a day, and kids need around 25 grams of fibre.

But do your kids get that amount each day?

There are plenty of foods that are rich in fibre, but kids are picky. Unfortunately, they tend to gravitate towards foods that have been processed or that are nutrient-low because they’ve been artificially  coloured a pretty red, green, or blue. (Yuck!)

Here’s a list of common items kids like to eat that contain almost ZERO fibre:

  • Chicken strips/nuggets
  • Hamburgers
  • Fried chicken
  • French fries
  • Potatoes
  • Potato chips
  • Candy
  • White bread
  • Most crackers
  • Dairy
  • Oils and condiments

So for that kid who’s go-to snack after school is crackers and cheese (seems healthy enough, right?) or peanut butter toast and a cheese string (doesn’t seem too bad), you should be aware that none of those foods contain any fibre (or very, very little).

Here’s a list of foods that DO contain good fibre:

  • Berries
  • Apples
  • Watermelon
  • Broccoli
  • Yams and sweet potatoes
  • Peas
  • Beans
  • Whole grain breads, crackers, and wraps
  • Brown rice
  • Quinoa
  • Oatmeal

From the list above, we’re willing to bet your child loves berries, watermelon, and whole grains. By just substituting processed cereal and milk in the morning for oatmeal and berries, you give your child about 25% of their daily recommended intake of fibre—all before school starts!

To make the day’s fibre intake even heftier, try substituting whole grain crackers and wraps for the more processed products in their lunch. You can also add NutraCleanse™ to a fruit smoothie when they get home (another 25% of their fibre intake right there at least), and make sure they have a serving of high-fibre veggies with their dinner.

By doing this, you can feel good about knowing that when someone asks you “how much fibre do kids need?”, you can respond with confidence and know that your child is getting enough!

When in doubt, add NutraCleanse™. It’s made from over 90% ground flax seeds, which are an amazing source of fibre, along with omega 3 and 6 fatty acids. To purchase online, visit our website.

Spring into Smoothies with NutraCleanse™

Happy spring, friends! Thank goodness this season is upon us, because we’re probably all lacking a little in vitamin D by now, aren’t we? We’re happy for spring, because it usually means warmer weather, which means cooler eats—like smoothies!

Smoothies are so incredibly great for your digestive health, because they often contain a mixture of fruit (and/or vegetables!), probiotics (in Greek yogurt), and water or a milk alternative like almond or coconut. The only thing that could make your smoothies even better is added fibre–like NutraCleanse™!

Here are 3 spring smoothie recipes to fall in love with. Try them and then let us know your thoughts by replying to this blog post or tagging us on social.

The Green Machine

Ingredients

  • 1 handful green grapes
  • 1/2 green apple
  • 1 kale leaf
  • 1 frozen banana
  • 1 cup water
  • 1/3 cup NutraCleanse™
  • 1 tbsp. chia seeds (Optional)

Method

Combine all ingredients into blender (except chia seeds), and blend until smooth. Top with chia seeds, if you wish. Enjoy immediately!

Flower Power

Ingredients

  • 1/2 cup vanilla Greek yogurt
  • 1 cup ripe raspberries
  • 1/2 cup frozen pineapple
  • 1/2 cup water
  • 1/3 cup NutraCleanse™
  • 2-3 edible flowers or petals (*See disclaimer at end!)

Method

Combine all ingredients except flowers into blender, and blend until smooth. Top with flowers. Enjoy immediately!

Classic Strawberry

Ingredients

  • 1 banana, peeled
  • 1 cup frozen strawberries
  • 1 cup almond milk
  • 1/3 cup NutraCleanse™
  • 1 tbsp. hemp hearts (Optional)
  • 2-3 fresh mint leaves (Optional)

Method

Combine all ingredients (except hemp hearts and mint leaves) into blender, and blend until smooth. Sprinkle hemp hearts and/or place mint leaves on top, if you wish. Enjoy immediately!

To order a bag of NutraCleanse™ online, visit our website. You can also find the complete ingredients lists there, too.

Happy April!


*Make sure that when using flowers, these three boxes are checked:

  • You know the species and have confirmed the flora is safe to consume
  • They haven’t been sprayed with pesticides and/or herbicides
  • They haven’t been foraged from the side of a city street (this flora will contain toxins from motor vehicle exhaust and such)

Click here to see a list of common edible flowers to try on your smoothies, courtesy of West Coast Seeds.

 

 

5 Awesome Health Benefits of Flax Seeds

We love flax seeds. Like, a lot. And because the majority of our NutraCleanse™ mixture is comprised of flax seeds, we feel we know enough about it to write a book.

(But instead, we’ll write a blog post.)

So why is flax seed so awesome? There are countless reasons, but we’re going to pick just 5. So here are the top 5 health benefits flax seeds (in our opinion):

Health Benefits of Flax Seeds

Flax Seeds are Full of Fibre

Most people have probably heard of this. But we’re talking about LOTS of fibre. In fact, only 3 tbsp. has 8 grams of fibre–1/3 soluble and 2/3 insoluble–that’s 1/4 of the average daily fibre intake recommendation! And fibre is important. Its role in cultivating a happy and healthy digestive system is appreciated by many, and fibre helps to lower blood sugar.

Flax Seeds are Teeming with Essential Fatty Acids

Flax seeds are full of Omega 3 fatty acids–essential nutrients that your body does not make on its own. (Hence, essential.) In fact, just one 1/3 cup or 30 g serving of Nutracleanse provides approximately 5500 mg of Omega 3, and 1250 mg of Omega 6 polyunsaturated fatty acids. These essential fatty acids are important for brain health, as well as for keeping healthy skin and nails.

Flax Seeds Have More Protein than You Think

Yup–flax seeds contain protein. Vegetarians are correct when they insist that protein does not need to come from strictly animal-based sources!

Flax Seeds are Full of Vitamins and Minerals

Vitamins and minerals such as:

  • 30% Vitamin B1 RDA (*recommended daily allowance)
  • 35% Manganese RDA
  • 30% Magnesium RDA
  • 20% Phosphorus RDA
  • 10% Selenium RDA
  • Flax seeds also contain a good amount of vitamin B6, iron, potassium, zinc, and copper.

Flax Seeds Have Tons of Random Benefits

Aside from the obvious health benefits above, here are some more interesting facts about flax seeds:

Guess what else? Flax seeds’ nutrients are more easily absorbed when they are consumed pre-ground, instead of being consumed whole. And that’s what we do with our NutraCleanse™! We grind our mixture to bring out the very best chance for nutrient absorption.

You can find NutraCleanse™ at over 1000 food stores across Canada and the United States, or order online at www.nutracleanse.biz.

Be well!

 

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.

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.

 

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.

Health Benefits of NutraCleanse™ Ingredients

NutraCleanse™ is known for being a clean and effective product that boasts only 5 ingredients: flax seed, psyllium husk, burdock root powder, fenugreek seed powder, and dandelion root powder. Our customers know that NutraCleanse™ is simple, wholesome, and above all, healthy.

But why?

Here are the many health benefits of the 5 ingredients that make up NutraCleanse™:

Flax Seed

Flax is typically the best-known of the 5 ingredients, and people are correct to associate it with fibre and better bowel movements, but the health benefits go much further than that! Flax also has been proven to lower cholesterol[1], and slow the digestion of sugars.[2] It’s also high in heart-healthy omega-3 fatty acids.[3]

In other words? It’s a GREAT food to incorporate in your everyday routine.

Psyllium Husk

Like flax seed, psyllium’s health benefits include being naturally very high in fibre, and it’s effective as a mild laxative.[4] It’s also heart-healthy, and can contribute to weight-loss.[5]

Burdock Root Powder

Burdock is an herb that is commonly used as a medicinal tea ingredient. Here’s a list of the health benefits that it’s typically known for, according to The University of Maryland Medical Center[6]:

  • Purifies blood to clear the bloodstream of toxins.
  • Used as a diuretic to help eliminate excess water by increasing urine output.
  • Can be used as a topical remedy for skin issues like acne, eczema, and psoriasis.

Fenugreek Seed Powder

According to Dr. Mercola, fenugreek seed powder can help lower cholesterol, slow the absorption of glucose in the intestines, prevent constipation, calm PMS and symptoms of menopause, and maintain brain health.[7]

Fun fact: fenugreek is also considered an aphrodisiac.[8]

Dandelion Root Powder

Teeming with vitamins and minerals, dandelion root is also used to treat constipation, liver problems, kidney disease, heartburn, and skin problems.[9]

Its health benefits also extend to helping boost the immune system.[10]

Bottom Line

Knowing exactly what fabulous benefits NutraCleanse™ possesses, why not try to incorporate it into your everyday diet? Food products like NutraCleanse™ are often so undervalued and overlooked, but sometimes it’s simple—and NutraCleanse™ is simply fabulous.

Don’t believe us? Check out the reviews on our Testimonials page, and cheers to great health!


References

[1] http://www.hc-sc.gc.ca/fn-an/label-etiquet/claims-reclam/assess-evalu/flaxseed-graines-de-lin-eng.php

[2] http://www.lifeextension.com/magazine/2008/10/flaxseed/page-01

[3] http://www.health.harvard.edu/staying-healthy/why-not-flaxseed-oil

[4] http://www.healthline.com/health/psyllium-health-benefits

[5] http://www.healthline.com/health/psyllium-health-benefits

[6] http://umm.edu/health/medical/altmed/herb/burdock

[7] http://foodfacts.mercola.com/fenugreek.html

[8] http://foodfacts.mercola.com/fenugreek.html

[9] http://umm.edu/health/medical/altmed/herb/dandelion

[10] http://umm.edu/health/medical/altmed/herb/dandelion

NutraCleanse and Kids

We always get asked how to incorporate NutraCleanse™ into kids’ diets. Parents know that as a food product comprised of over 90% flaxseed, NutraCleanse™ is a fabulous way to add fiber and omega 3’s to their children’s everyday eating routines—and we couldn’t agree more.

Here are our top 5 recommendations for adding our product to your child’s daily menu:

Breakfast

Add 2 tablespoons of NutraCleanse™ to your child’s oatmeal. Cook oatmeal, stir in NutraCleanse™, and serve. It’s that easy!

Lunch

Stir 1 tablespoon of NutraCleanse™ into your child’s pasta, soup, stew, or chili. Kids won’t notice, but you’ll know it’s there, and you’ll feel good about that.

Snack

Add 2 tablespoons to an after-school smoothie. In addition to adding fibre and omega 3’s, our product will help your child to process the sugar from the fruit more efficiently.

Dinner

Add ½ cup of NutraCleanse™ to your family’s lasagna, burger mix, casserole, or anything else you can think of! Dinner just got even healthier, and your kids will be none the wiser.

Dessert

Sprinkle 1 tablespoon of NutraCleanse™ on top of ice cream, yogurt, pudding, fruit compote, applesauce, or whatever you happen to be serving to your child.

By incorporating NutraCleanse™, a completely natural, gluten-free, high-flax mixture to your child’s diet every day, you can assist your child in having a healthier digestive system and lower blood sugar levels. You will also increase her intake of omega 3 fatty acids—something most kids don’t get enough of.

But why take our word for it?! Order a bag (or find one in-store at one of our 1000 locations across Canada and the United States) and try it for yourself.

We promise you’ll be back for more.

Improve Your Symptoms of IBS in 6 Simple Steps

Irritable bowel syndrome (IBS) is characterized by a massive variety of chronic digestive ailments, including bloating, excessive gas, stomach, back, and groin pain, constipation, diarrhea, indigestion, and more. Technically a diagnosis of exclusion, those who suffer from it are often also depressed, because no real diagnosis, means no real cure.

Making radical life style changes can help big time, and although it may seem impossible, it’s not. And once you feel great for the first time in years, you’ll have no problem wanting to continue along the path to good digestive health.

There are many things one can do to improve the symptoms of IBS, including the following:

detox smoothie

Consume only foods that are simple for your body to digest.

What does this mean, exactly? It means literally eat foods that your digestive system can process without much effort. Nothing heavy, and nothing that your body will naturally want to fight; you have to get rid of the common triggers. Here’s a list of common offenders to stay away from:

  • Dairy
  • Breads
  • Red meat
  • Processed foods
  • Heavy sugar
  • Caffeine and alcohol

Eat plenty of fibre, but make sure you do it properly.

Replacing dead and non-nutritive foods with ones that contribute to healing your gut is important. For many people who suffer with IBS, constipation is a real issue. To combat constipation, you have to be eating enough fibre-rich foods, but you also have to drink enough water so that the fibre can move along properly, to do its job.

Here are a few foods that are high in fibre:

  • Beans (black, navy, pinto, garbanzo (chickpeas) and kidney beans)
  • Legumes (peas, green beans)
  • Fruits (apples, pears, berries, watermelon, plums, peaches)
  • Vegetables (leafy greens, asparagus, broccoli, artichokes)
  • Roots (sweet potatoes, beets, carrots, and other tubers)
  • Whole grains (quinoa, oats, couscous, millet, and sprouted wheat)
  • NutraCleanse™ (add 1/3 cup daily to smoothies and/or oatmeal)
  • Dried fruit (figs, dates raisins, and prunes)

pure water

Stay very hydrated.

This is so important, because water helps to break down the foods you eat. It keeps your whole body moving the way it was designed. If you allow yourself to become dehydrated, you limit what your body can do for you.

Manage your stress.

This is massively important for people suffering with IBS. There is a well-known brain-gut connection, and when you’re stressed out, your digestive system responds to that. By staying relatively stress-free, you can manage your gut flare-ups. Here are some ways to help manage stress:

  • Meditate
  • Breathe consciously
  • Do yoga
  • Know your limitations when it comes to work and family
  • Get help when you need it
  • Exercise

Walking and running

Exercise daily.

The last point in the stress category gets its own little section, here. Exercise not only helps to manage stress; it also helps to keep the stomach toned and the digestive system moving. By literally moving your abdominal muscles, you help your digestive system work better.

So get moving!

Take probiotics and digestive enzymes, and eat fermented foods.

This last point is really all about maintenance. One of the known contributors to IBS is deleted digestive enzymes. Your enzymes can be low because of a variety of factors, including diet, stress, and other lifestyle issues, such as alcohol abuse and chronic illness.

So let’s get them back!

You can purchase probiotics (friendly bacteria) and digestive enzymes at your local health foods store, or grocery store pharmacy.

As for the fermented food, it contains natural digestive enzymes, too. The following foods are great for digestive health, and for those with IBS:

  • Kombucha
  • Sauerkraut
  • Pickled vegetables (different than conventional pickles)
  • Miso

By following the six steps above, you will learn how to maintain a happy, healthy gut. You don’t need to suffer with IBS; you just have to learn how to manage it properly. Want to read more? We have the book for you, and you can order it HERE:

Happy Healthy Gut

10 Easy Ways to Add NutraCleanse™ to Your Favourite Foods

Fibre’s a big buzz word nowadays, isn’t it? We all know we need more of it, but sometimes it’s hard to figure out how to fit in extra fibre, when you’re busy working, dragging your kids to soccer, and making PTA meetings.

Well, we’re here to show you how!

You’re reading this blog, so you may already be pretty familiar with NutraCleanse™. If you’re not, you will be in about four minutes. (Keep reading!)

NutraCleanse™ is an all-natural health product that is formulated to help assist a sluggish digestive system, while simultaneously helping other parts of your body, too! It’s made of only 5 ingredients, and that means that each ingredient has to count. These ingredients include flax seed, fenugreek seed powder, burdock root, dandelion root, and psyllium husk.

Here are 10 of your favourite foods that taste fantastic with an added scoop of NutraCleanse™ (AKA fibre):

Yogurt

Mix a couple of tablespoons into your yogurt, and eat immediately!

Smoothies

Add 1/3 cup NutraCleanse™ to a 12 ounce smoothie. Blend, and drink! Need recipes? Click HERE!

Oatmeal

Oatmeal

Stir two tablespoons into your favourite oatmeal for an incredibly fibre-rich breakfast.

Cereal

Add two tablespoons of NutraCleanse™ to your cereal, and add your milk or milk alternative.

Cream of Wheat

Just like oatmeal, Cream of Wheat tastes great with a couple of added tablespoons of NutraCleanse™.

Pudding

Stir a tablespoon into your favourite pudding. We like chocolate!

Applesauce

The nutty, earthy flavour of NutraCleanse™ tastes fantastic when mixed with applesauce.

Salsa

Stir some of our product into salsa for additional fibre.

Peanut Butter or Nutella

Again, the already nutty flavour of NutraCleanse™ compliments the nuts found in these spreads!

Milkshake

You won’t even notice it. Add two tablespoons to a 12-ounce milkshake for sneaky fibre and increased digestive health.

Let us know your favourite way of incorporating NutraCleanse™ into your diet! We love to hear from our loyal customers. Once you start using our product, you won’t want to stop—it’s that effective. If you’re interested in learning some new recipes that incorporate NutraCleanse™, click HERE.