Fun Facts: Fibre

Yes, there really are some fun facts about fibre. We aren't talking yarn or fabric here. This fibre is the kind that your gut loves and wishes that you'd eat more of each and every day.

It is recommended that you consume approximately 30 grams of fibre each day. Chances are you aren't even close. There has to be more to life than beans, right?

Your 30 grams includes both soluble and insoluble fibre. That's actually a lot of fibre. If you are planning to increase your fibre intake, do so slowly. You don't want to get gassy or have other gross/messy things happen to you.

Soluble fibre is the one that dissolves in water and forms a gel. It helps to slow digestion, reduce cholesterol and it can even have a positive impact on blood sugar control. Soluble fibres are things like beans, some grains, psyllium husk, fruits and vegetables. Oh, and let's not forget those cute little chia seeds.

Insoluble fibre does not dissolve. It just travels through your gut ushering food along the way and waving goodbye as it leaves you pretty much the way that you consumed it. Insoluble fibres include things like whole wheat products, leafy greens, nuts and chia seeds. Yes, it's true. Chia seeds contain both soluble and insoluble fibre. No wonder they are considered a superfood.

While beans remain the top contender for fibre, there are other foods that also get into the Top Ten. Avocado, nuts, some fruits and vegetables and, of course, chia seeds make it close to the top of the lists of many different sources.

If you aren't sure about your fibre intake, try tracking it for a few days. Nutritional labels or an internet search will get you the information that you need.

If you want to increase your fibre and take advantage of all of the benefits of being fibre fit, you will need to explore the world of beans. Beans really are the magical fruit. There are so many different kinds of beans and so many different ways that you can use them. Start basic with some canned creations and see where that takes you.

Just for fun, why not give chia seeds a try. There are 10 grams of fibre in two tablespoons of chia seeds. Start with a small amount and work up to 1½ to 2 tablespoons a day. Never eat dry chia seeds. Mix them into other moist foods so that they don't become a choking hazard. Chia seeds are great in smoothies. You can also use them to make pudding or thicken jam. 

Eating more fibre means drinking more water. Fibre is like a sponge and it will soak up the water from inside of you with no thoughts about whether or not you are becoming dehydrated. It takes what it wants and goes merrily on its way to you know where.

Eating more fibre will not give you a belly laugh, but your belly will be happier. Live, laugh, eat more fibre. Give it a try!

Did you know...? Lemon Verbena

Lemon verbena is one of those plants that you like to have in your garden just because it smells so nice. The lemon-y scented leaves are refreshingly fragrant, especially when you brush past them. Lemon verbena even surpasses lemon balm and lemon grass for a citrus fragrance in the garden.
 
Lemon verbena is often used in soaps and potpourris, but it’s claim to fame is as a culinary herb. Lemon verbena is used in soups, sauces and fish and poultry dishes. You can make a tea with it. You can use it to flavour oils, vinegar and desserts. It’s great in a salad and it makes a lovely garnish. Very versatile!
 
It has been reported that lemon verbena has both anti-inflammatory and antioxidant properties. It has been used for digestive issues, to reduce inflammation and to help promote sleep. Always consult your doctor or pharmacist before using lemon verbena medicinally. It can create problems for some people.
 
Lemon verbena is a tender perennial. It is a woody plant that needs pruning in the early spring to keep it full. Lemon verbena likes sunlight. It has sprays of little purple or white flowers in late spring or early summer. If you plant your lemon verbena in a pot, you can enjoy it outdoors all summer and then overwinter it inside. Leaf drop is normal in the winter, and you should continue to water it occasionally.
 
If life isn’t giving you enough lemons, it turns out that you can still make lemonade using lemon verbena. Chill your lemon verbena tea, then add some lemon juice and sweetener. Serve over ice with a sprig of lemon verbena to garnish. A refreshing twist on a summer classic.

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Early Literacy #11: Rhythm & Reading

Rhythm isn’t just about the ebb and flow of music. Language also has rhythm and research indicates that there is a connection between learning to read and experience with rhythm in music.
 
Rhythm training enhances a variety of early reading skills, such as, phonological awareness, memory and auditory processing.¹ The repetition found in music helps children to understand how words and sentences work together to create meaning.²
 
Rhythm and reading programs have been used in schools to help young children develop their reading skills. Experience with rhythm is also appropriate as an early literacy opportunity for preschoolers.
 
Toddlers love to dance and sway to music. Movement scarves are great for whirling and twirling. As they get older, toddlers love to clap to music, too. Put on some music and join your little to march, tap or shake rhythm instruments and sing-along. Fun for everyone with an early literacy bonus.
 
See other Literacy Posts here: https://cupolacorner.blogspot.com/search/label/Early%20Literacy
 
The Cupola Corner Literacy Project purchases books for young children. When you buy a product that generates funds for The Cupola Corner Literacy Project you are helping to promote early literacy and helping young children learn to love reading. #readingisFUNdamental 
 
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References:
 
1. Tierney, A., Gomez, J. C., Fedele, O., & Kirkham, N. Z. (2021). Reading ability in children relates to rhythm perception across modalities. Journal of Experimental Child Psychology, 210, 105196. https://doi.org/10.1016/j.jecp.2021.105196
 
‌2. Conservatory, M. L. (2025, February 26). From Rhythms to Reading: How Music Builds Early Literacy Skills | My Little Conservatory. My Little Conservatory. https://mylittleconservatory.com/from-rhythms-to-reading-how-music-builds-early-literacy-skills/

Journaling #18: The Memory Jar

A memory jar is a jar that you use to hold little notes or memorabilia about happy experiences or personal accomplishments that you would like to remember or recognize. You may have heard about memory jars but never really considered them to be a form of journaling. Because you write about experiences, according to Webster’s dictionary, a memory jar is indeed a form of journaling.
 
People sometimes save memories in their jar for a year and then open the jar on New Year’s Eve to enjoy those memories all over again. Reviewing your memories doesn't have to be a once-a-year event. Looking through your memory jar after a tough day is a great way to remind yourself that good things do happen.
 
Memory jars can also hold keepsakes from a vacation or special event. They make great gifts for birthdays, retirement celebrations or wedding showers. Guests can write about special memories and fill the jar with slips of paper or little cards created especially for the event.
 
Memory jars have also been used to help people process grief. Celebrating loved ones whom we have lost is part of the grieving process. Create a jar as part of a celebration of life with contributions from friends and family or on a more personal level fill the jar with your own memories and mementos of your loved one.
 
Memory jars can be used by individuals, groups or families. They can be large or small. You can decorate your jar or leave it as is.

You probably already have a jar that would be perfect for memory jar journaling. Why not start preserving those special memories one at a time?

•Cupola Corner sells a selection of handmade coil bound journals that would be perfect for many types of journaling.

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Early Literacy #10: "Baby, it's the beat!"

Recognizing beat in music is associated with strong reading readiness in preschoolers.² Beat is what makes you want to sway, tap or clap along to the music.
 
An understanding of the concept of a steady beat helps a child speak and read with a smooth cadence, which in turn enhances communication skills and reading comprehension.¹
 
Musical beat can help young children develop phonological awareness, prediction and cognitive skills, such as, memory, attention and pattern recognition.
 
Things to try with your littles²:
• March, stomp or jump to the beat of the music. Have a fun Family Dance Party.
• Use instruments to keep the steady beat with the music. You can even make your own instruments. How about a Family Marching Band?
• Clap along as you recite your child’s/grandchild’s favourite rhymes.
• Have a steady beat Treasure Hunt. Search for things that make a steady beat. The clock? Dripping water? A timer?
 
Music is important to the development of young children on so many different levels. Recognizing and keep the beat is just one of the ways to help your young one experience the wonder of music. Major Lance had it right, “Baby, it’s the beat.”
 
See other Literacy Posts here: https://cupolacorner.blogspot.com/search/label/Early%20Literacy
 
The Cupola Corner Literacy Project purchases books for young children. When you buy a product that generates funds for The Cupola Corner Literacy Project you are helping to promote early literacy and helping young children learn to love reading. #readingisFUNdamental 
 
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References:
1. Kindermusik. (2024, April 4). 4 ways to test the positive effects of Steady Beat: Kindermusik. Minds On Music – The Kindermusik Blog. https://www.kindermusik.com/mindsonmusic/the-benefits-of-steady-beat/#:~:text=Cognitive%20Development:%20Engaging%20with%20steady,positive%20academic%20and%20general%20growth.
2. Music benefits early literacy archives. Minds On Music – The Kindermusik Blog. (n.d.). https://www.kindermusik.com/mindsonmusic/tag/music-benefits-early-literacy/#:~:text=For%20preschoolers%20and%20early%20school,and%20show%20stronger%20behavioral%20skills.
3. Steady Beat: Why it matters. Song of the Heart Studios. (2024, June 30). https://songheart.com/steady-beat-why-it-matters/

Journaling #17: Letter Writing

Letter writing as a journaling technique is used in different ways for different reasons. Sometimes you write a letter to yourself. Sometimes you write to someone who has passed. Sometimes you write to a fictional character. This form of journaling is often referred to as Unsent Letters.
 
Letters written as part of a journaling exercise are not written to be sent or given to anyone. They are a way for you to process your experiences. They are personal. They are for your benefit. You may want to keep your letter as a reminder of your personal growth or maybe you just want to destroy it as part of moving on. Tearing a letter into a hundred little pieces can feel cathartic.
 
Letter writing is often used as a tool for processing grief. When you experience a loss there is almost always something that could have been said in the past or something that needs to be said about the future. Writing a letter can help you develop clarity.
 
Letter writing can also promote healing when you have suffered a traumatic experience. It can help you cope with anxiety and manage anger. It can help you deal with frustration. It can help you to embrace forgiveness.
 
Looking for an affirming experience? Try writing a letter to yourself. Acknowledge your personal and/or professional accomplishments. Praise and encourage yourself. Make plans for positive steps forward.
 
Letter writing as a journaling strategy helps you to organize and evaluate your thoughts. It helps you release feelings that you have buried. It helps you to develop insight. It can also promote self-reflection and self-regulation. 

Letter writing for the purpose of journaling may feel awkward when you first give it a try. Remember that you are the only person who will see this letter. You may sometimes be your own worst enemy, but you can also be your own best friend. As the mole said, “Being kind to yourself is one of the greatest kindnesses.” (1) 

It all starts with paper and pen. No fancy stationery required, although that might be fun. Salutations and closings are flexible. Spelling and grammar are not evaluated. It’s just you writing an unsent letter.

 Dear Me,

I’ve been meaning to write to you for some time now…

 

Reference:

1. Mackesy, C. (2019). The Boy, the mole, the fox and the Horse. First HarperOne.

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Did you know...? Holly

Holly is an evergreen plant that can be a shrub, a tree or a climber. Fossil evidence indicates that the holly species has been around since the time of dinosaurs.
 
There are many different varieties of holly. Most have spiny leaves that are green year-round. Holly berries (drupes) are red, brown or black. Rarely, they can be green or yellow. Holly leaves and berries are toxic and can be fatal if ingested by children.
 
This hardy plant has made its home in many parts of the world. Unfortunately, some varieties that are produced commercially have spread into native forest habitats and are crowding out native species.
 
Holly is an important food source for birds and animals, especially in the winter. It also offers them shelter from cold and windy storms.
 
Early European cultures believed holly to be a symbol of eternal life because the leaves stayed green all winter. Holly later became a part of Christian symbolism and is associated with Jesus Christ.   
 
At Christmas when we decorate our homes with boughs of holly, we aren’t just doing it because it looks nice. We are following traditions from cultures and people all the way back to ancient times. Holly symbolizes eternal life, happiness, protection, peace, hope and good luck. All good things to celebrate at Christmas. So go ahead. Have a holly, jolly Christmas.

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Journaling #16: Creating a Travel Journal

A travel journal is where you document your experiences out and about in the world. As you explore, you write.
 
Perhaps you’ve packed a suitcase or maybe a backpack. You might be day tripping. You might be a weekend warrior. If you are visiting or exploring away from your home base, consider recording your adventures in a travel journal.
 
In addition to writing about where you are and what you’re doing, you can also include photos, ticket stubs, maps, brochures and small mementos in your travel journal. Write about new discoveries and new perspectives on life &/or the world.
 
Your travel observations can be not only about the places that you visit, but also about the people whom you see or meet. People watching can help you learn about places, especially if you are experiencing a different culture or society.
 
Try using your five senses to guide your journal entries. What did you see, hear, smell, taste or touch today? Beautiful sunsets. Noisy traffic. Fragrant cherry blossoms. Sweet milk chocolate. Hot sand between your toes.
 
Emotional and cognitive experiences can also be recorded in your travel journal. Fear, surprise, anger and joy come with you as you travel. Thinking, learning and making memories are part of every travel experience.
 
Creating a travel journal is a great way to help you remember your experiences. It can be fun to look back on the places and people that were a part of your travels.
 
Travel can change you and a travel journal can help you process those changes. Gaining new perspectives and having new experiences makes you a different person. Writing can help as you integrate your past and present.
 
The next time that you jump into your car or hop onto an airplane for a travel experience, pack a notebook and give writing en route a try.

•Cupola Corner sells a selection of handmade coil bound journals that would be perfect for travel journaling.

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Did you know...? Parsley

 

Parsley is from the carrot family. It is a flowering herb that is native to the Mediterranean area but is grown worldwide.
 
Parsley requires full sun and well-drained soil. Parsley is a biennial but it is usually grown as an annual. In your home garden you can harvest as you require, picking the outside leaves first.
 
Parsley can be dried and then stored in an airtight container for use throughout the winter. If you have a sunny window, you could also repot a plant and bring it inside for the winter. I have successfully grown parsley in my miniature indoor hydroponic garden.
 
Flat-leaf parsley (Italian) is used in cooking. It is used in sauces, soups and salads. I love a bit of parsley in pasta dishes. Curly-leaf parsley (French) is most often used as a garnish.
 
Parsley has lots of nutrients, is rich in antioxidants and just like its carrot cousin it helps to protect your eyes. Lots of good reasons to grow some parsley in both your indoor or outdoor gardens.
 
"Parsley - the jewel of herbs, both in the pot and on the plate." Albert Stockli

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Journaling #15: Nature Journaling

 A nature journal is where you record your observations about your experiences in nature. It can take several different formats, including sketches, writing and photographs. Your nature journal can be whatever you want it to be.

Use your five senses to guide your journal entries. Photograph the animal prints that you see. Write about the bird that you hear. Smell, taste* and touch the world around you.

Your nature journal could include quotes, poetry (perhaps even your own), lists and leaf rubbings. So many possibilities!

Consider recording not only your observations, but also your reactions. What is your inner response to your experience? Emotional, cognitive, spiritual.

People often talk about being connected to nature. Have you ever experienced this connectedness? A nature journal is the perfect place to explore this awareness.

Getting out in nature can help lower blood pressure, boost mood and decrease levels of stress and anxiety. Nature journaling gives you the opportunity to take advantage of these benefits plus engage in mindfulness as you focus on the present moment.

Keeping a nature journal is an activity that can be enjoyed by all ages, including children. Making it a multi-generational activity adds even more potential for positive experiences and outcomes. Step up, step out and step into nature.
 
*Tasting in nature is not recommended without appropriate supervision. Not all plants are edible, and some are toxic to people and animals.

•Cupola Corner sells a selection of handmade coil bound journals that would be perfect for nature journaling.

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Check out other journaling posts here: Journaling Posts

You're Invited! Join Cupola Corner and discover the world of journaling as we explore a new journaling experience each month throughout the year. Every month two new cards will be released. Each month we will explore a new type of journaling or a journaling strategy. Try something new. Learn something new. Click Here!

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