Tag Archives: Fiber

Chia Seeds: What Is The Hype About?   

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Wooden spoon scooping chia seeds out of a bowl with chia

By: Aylin Lopez, CSUN Dietetic Intern Cohort 2022-2023 

From puddings to crackers to jams, chia seeds are a versatile food that can be used in a variety of different ways due to their mild, nutty flavor. In case you’re unfamiliar with chia, they are gritty and crunchy seeds that taste like poppy seeds and form a gel consistency when soaked in liquid. Chia, also known as Salvia hispanica L., is an herbaceous plant and a species from the Lamiaceae family, which is native to northern Guatemala and southern Mexico.1 Chia can be found in the form of whole seeds, powder, mucilage, and oil. Chia seeds are widely recognized for their excellent nutrient composition and health benefits. While most individuals can benefit from the consumption of chia seeds, they are specifically recommended by nutrition experts to those with constipation and high cholesterol.  

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Diarrhea and Constipation: A Breakdown of Common Gastrointestinal Issues

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By: Ana Garcia, CSUN Dietetic Intern Cohort 2021-2022 

Discussing bowel movements, commonly known as “poop”, may be an uncomfortable or embarrassing topic. However, the frequency of our bowel movements and the consistency of stools actually reveals a lot of useful information regarding our health and diet. After a meal, the coordinated contractions and relaxations of smooth muscles in the gut transport food throughout the intestines so water, electrolytes, and nutrients can be absorbed while waste is eliminated.1 Assuming normal gut function, a person can expect between 3 bowel movements per day to 3 bowel movements per week.2 

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The Sweet Facts About Sweet Potatoes

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By: Talia Bondelli, DTR

Raw Sweet Potato on a Wooden Table
Image: Africa Studio/Shutterstock

What does it mean to eat the rainbow? Eating the rainbow signifies eating a variety of fruits and vegetables.1 All of the colors of fruits and vegetables have different health benefits that may reduce your risk of diseases.2  Sweet potatoes have a deep orange color, which is the pigment called beta-carotene.3 They are very nutritious and they are also fat free, which means they also have no saturated fat or trans-fat.4 Furthermore, they are low in calories and sodium, with about 100 calories and 70 milligrams of sodium for one medium sweet potato.4 Sweet potatoes can definitely sweeten up your life, and in a healthy way!

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Whole Grains: Your Superhero

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heart in grains

Image: Inha Makeyeva/Shutterstock

By: Sonia Ramirez-Rivera, BS, CSUN Dietetic Intern

As everyone has heard that famous saying, “An apple a day keeps the doctor away,” this can truly be said for consuming whole grains. Whole grains are very important to include in your daily life. If you were to go to the store, would you be able to point out a whole grain? As easy as that may sound, not many people know what whole grains are, how to identify them, and the health benefits they provide. Continue reading →

Flaxseeds: A Nutrient Dense Superfood!

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By Laleh Bral, CSUN Dietetic Intern

Flaxseeds are one of the oldest cultivated crops known to man – consumed 5,000 years ago in ancient Babylon and a favorite food of King Charlemagne in the 8th century. Flaxseeds are small, tan, brown or golden-colored seeds and are also known as linseeds. This tiny seed packs a big nutritional punch!

Flaxseeds are rich in omega-3 essential fatty acids, fiber (both soluble and insoluble), potassium and magnesium. They are also a good source of zinc, protein and B vitamins. Flaxseeds are low in calorie and saturated fats, and are cholesterol-free. One hundred grams of ground flaxseed supply approximately 450 kilocalories, 28 grams of fiber, 41 grams of fat and 20 grams of protein.1 Continue reading →

Breakfast Benefits

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By Alejandra Perez, CSUN Dietetic Intern

Imagine sitting at work or in your first class of the day. It is early in the morning and you are still somewhat sleepy. All you can think of right now is how much you miss your bed. Suddenly, another thought pops into your head. The student (or co-worker) next to you is eating a breakfast wrap that smells really good. Your gut lets out a loud growl. Today, like other days, you skipped breakfast because you were rushing. As the clock ticks, you get hungrier and hungrier. Only 2 more hours until you have a break and you can go eat something! Continue reading →

Tis’ The Season (Apple Season)!

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Written by Elizabeth Kaoh, M.A., CSUN Dietetic Intern

For some of us fall means changing leaves and bringing out the warm boots. For others, the abundance of seasonal fruits like apples at farmer’s markets highlights the same thing, fall has arrived! Thanks to summer’s warm and sunny weather we can expect the sweetest apple crops in the markets. There are over 2,500 varieties of apples grown in just the United States alone and over 7,500 varieties grown around the world. Continue reading →