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    Try-It Diet - Whole-Grain, High Fiber: A two-week healthy eating plan
    Try-It Diet - Whole-Grain, High Fiber: A two-week healthy eating plan
    Try-It Diet - Whole-Grain, High Fiber: A two-week healthy eating plan
    Ebook131 pages59 minutes

    Try-It Diet - Whole-Grain, High Fiber: A two-week healthy eating plan

    By Adams Media

    ()

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    About this ebook

    Think all diets have to be boring and bland? Think again. With Try-It Diet: Whole-Grain, High-Fiber, you’ll get a taste for the nutritional plan without having to give up great tasting food like Raspberry Almond Turnovers, Avocado Grapefruit Salad, and Penne Primavera. Now the information you need to start eating healthy and living fully is right at your fingertips. And with two weeks worth of original menus complete with easy-to-follow recipes, you’ll be able to stick to the plan without being stuck eating the same thing every day. Go ahead and give it a try!
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateDec 1, 2011
    ISBN9781440534829
    Try-It Diet - Whole-Grain, High Fiber: A two-week healthy eating plan
    Author

    Adams Media

    At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

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      Book preview

      Try-It Diet - Whole-Grain, High Fiber - Adams Media

      Try-It Diet: Whole-Grain, High-Fiber

      A two-week healthy eating plan

      Adams Media, an imprint of Simon & Schuster, Inc.

      Avon, Massachusetts

      Contents

      Introduction

      Weekly Plans

      Banana-Nut Stuffed French Toast

      Crunchy Tuna Salad Melt on Rye

      Black Bean Chili

      Raspberry-Rhubarb Crisp

      Granola

      Pumpkin Soup

      Apple Cheddar Rye Rounds

      Pork Loin with Brandied Prunes

      Blueberry Lemon Smoothie

      Open-Face Ham Salad Sandwich

      Oat Cakes

      Grilled Chicken with Mango Salsa

      Oatmeal Raisin Scones

      Southwest Tortilla Soup

      Trail Mix

      Sesame Tofu

      Blueberry Cornmeal Pancakes

      Roasted Vegetable Sandwich

      Pink Popcorn

      Penne Primavera

      Peach Yogurt Smoothie

      Avocado Grapefruit Salad

      Caramel Nut Apple Wedges

      Seafood in Thai-Curry Bean Sauce

      Raspberry Almond Turnovers

      Meatless Meatloaf Sandwich

      Artichoke and Butternut Squash Risotto

      Blackberry Cobbler

      Blackberry Buckwheat Flapjacks

      Fish Taco with Purple Cabbage

      Spinach and Garbanzo Bean Pie

      Carrot Cake

      Strawberry Banana Smoothie

      Wild Rice Salad

      Energy Balls

      Grilled Mahi-Mahi with Pineapple Salsa

      Oatmeal

      Reuben on Pumpernickel

      Pretzel Gorp

      Walnut and Mushroom Loaf

      Olallieberry Polenta Scones

      Lentil Soup

      Peanut Bananas

      Sea Bass Wrapped in Savoy Cabbage

      Blackberry Mango Smoothie

      Walnut Tarragon Chicken Salad on Raisin Foccacia

      Caramel Cashew Popcorn

      Mixed Vegetable Tempura

      Double Corn Waffles

      Cabbage and Chicken Salad with Peanut Dressing

      Date Milkshake

      Halibut with Banana Salsa

      Cornmeal Grits

      Cranberry Turkey Salad Sandwich

      Pork Tenderloin with Blackberry Gastrique

      Baked Apples

      Also Available

      Copyright Page

      Introduction

      A Try-It Diet is just that — a diet that you can try out for two weeks to see if it is a good fit for you. Keep in mind that not every diet is right for every person; please consult with your doctor before making radical changes to your diet.

      Getting enough fiber and whole grains in the diet is essential to your health and well-being. Fiber is made up of a variety of plant compounds that the human body uses to maintain good digestive-tract health. Plant products contain phytochemicals, which protect first the plants themselves and then the humans who consume them. Whole grains, nuts, seeds, legumes, vegetables, and fruits are all important for a high-fiber diet. There are two main types of fiber: soluble fiber and insoluble fiber. The body needs both to perform different functions.

      The body cannot digest fiber as it digests fats or carbohydrates. Fiber makes its way through the digestive system, helping the body maintain overall health. Soluble fiber dissolves in water to form a gel-like substance. It helps the body by absorbing cholesterol and keeping blood sugar levels healthy. Soluble fiber is important in keeping the body’s energy level balanced. Oatmeal, legumes, barley, and fruits are high in soluble fiber. These foods also provide more nutritional value than do insoluble fibers.

      Also known as roughage, insoluble fiber does not dissolve in water. Its benefit is that it is not digested but moves through the digestive tract, helping to flush waste out of the digestive system quickly. Whole grains and most vegetables are high in insoluble fiber. Breads, pastas, and pastries made with whole grains rather than refined white flour are higher in insoluble fiber. Popcorn is another good source of insoluble fiber — but use unbuttered popcorn, not the stuff that’s laden with butter.

      Fiber is instrumental in keeping your digestive system running smoothly. It helps keep bowel movements regular and decreases your risk for irritable bowel syndrome. Low-fiber diets leave you at risk for developing diverticulosis — pouches in the colon — and diverticulitis — inflamed pouches in the colon.

      Besides keeping your digestive system in good working order, fiber can reduce your risk for colon cancer and heart disease. It makes you feel full longer and may actually prevent the body from absorbing fat, which is helpful in losing weight. Fiber also helps the body maintain a lower blood glucose level so that less insulin is necessary to ferry energy to the body’s cells. Eating a diet rich in fiber is one way to help prevent type 2 diabetes, and fiber can help people with diabetes control it. Dietary fiber helps the body eliminate cholesterol and is crucial in lowering cholesterol levels.

      Whole grains are a source of dietary fiber, mostly insoluble. They also have

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