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Gas from the Gut + Farts from the Fridge

When transitioning from the Western Diet of too much fat, sugar, salt, and empty-nutrient foods to adding more dietary fiber, we can feel bloated and morning routines can be uncomfortable at first. Whole grains, beans, greens, and cruciferous veggies create gas because bacteria in the colon is breaking down fiber, which has by-products that pass through our intestines. When increasing our fiber intake, drinking more water helps prevent the "hardening" of fiber and the obstruction in our intestines. Go slowly, soak beans overnight, try different varieties (lentils don't need soaking), and give your body time to adjust. Transitions take time, and this isn't a race.

“Art is like a fart for the soul. Better out than in."

- Martin Firrell, French-born British Public Artist

Going Nuts Over Nuts?
(snacking on these high-fat beauties ain't so smart)

Marketing campaigns have presented nuts as a nutritious snack substitute to potato chips, and nut-packed energy bars (with sugar towards the top of ingredients lists) are being sold as healthy alternatives to breakfast pastries. Yes, walnuts for example are an uber food hero, and one ounce (about 14 halves) packs in heaps of omega-3's, protein, fiber, and potassium. Yet, 65% of these calories come from fat - 18 grams total fat including 1.7 grams saturated fat, with 185 total calories.

 

Bad news: fat is fat, folks. Try to shift away from thinking of these high-fat beauties as a snack food. Instead, add them to your diet as a condiment sprinkled on salads and oatmeal, or as a source of WPF fat added to sauces or dips. And, try to limit them to 1/4 cup a day (about 32 grams). Raw is best: more nutrient content, less fat, less calories, and less expensive.

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