Marnie’s High Fiber Snack Recipe
13 grams fiber/cup

Combine one box Kashi/Good Friends with one 6 oz. bag Craisins (Ocean Spray).
Mix well. Measure 1 cup into individual ziptop sandwich bags. Yield: 8 bags.

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My family has a history of heart disease, so I just love having this snack around. I find it quite satisfying at times when something much less healthful would have been eaten.

Studies show that the average person only eats 11-14 grams of the needed 20-35 grams of fiber a day. But taking in enough fiber is critical to good health.

There are two basic kinds of fiber:
1. Insoluble fiber which assists in the elimination process.
2. Soluble fiber which "grabs" onto various fatty substances during digestion and
assists them out of the body, apparently helping to lower blood cholesterol levels.

The wonders of fiber are well-documented and tested. Fiber is directly connected to a variety of health conditions. Fiber has been called "nature's broom" because it keeps things moving. Without enough fiber, transit time of waste is slowed and research suggests that a lack of fiber both concentrates potentially harmful substances in waste and allows more contact time with intestinal walls.

Fiber has been found to help lower blood cholesterol levels of some people and high-fiber foods are good to include in any weight management plan. They require chewing, which may help control your appetite and the amount of food eaten, plus the added bulk can help you feel satisfied longer. Best of all for those trying to lose weight, because fiber itself is not digested, it is not fattening.

Other good sources for fiber include whole grains, fruits and vegetables, 100% bran cereal, oatmeal and whole-wheat bread, fruits, vegetables, beans, lentils, figs, strawberries, and a baked potato with skin.

One note of caution: If your fiber intake has been low, it is important that you increase your intake gradually. Adding a large amount of fiber suddenly to a digestive system that is not used to a high-fiber diet can cause gas, cramping and diarrhea. Increase your level over several months, making sure to boost your fluid intake at the same time.

About Cranberries:

“Cranberries contain the most antioxidant phenols compared to 19 commonly eaten fruits. Cranberries are loaded with antioxidants and should be eaten more often.” Joe Vinson, PhD, Research Chemist

Cranberries contain significant amounts of flavonoids and polyphenolic compounds that have been demonstrated to inhibit low density lipoprotein oxidation. Ongoing research continues to suggest that cranberries may offer a natural defense against atherosclerosis (the accumulation of low density lipoprotein (LDL- bad cholesterol) in arteries resulting in restricted blood flow).