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Full On Fiber

Eating high-volume over concentrated, calorie-dense foods can actually help trim your caloric intake without sacrificing fullness. Causing yourself to feeling fuller while actually eating less food. You may have noticed that in the recent years fiber has become an important aspect in the world of dieting and healthy eating. There is a good reason for this because not only does fiber helps lower cholesterol, blood pressure, the risk for diabetes and some types of cancer, it also helps promote weight loss. Through research women should be aiming to consume at least of 25 grams of fiber; men should reach for 30 grams of fiber a day. However, consuming an extra 10 grams of fiber a day may help the body absorb 10% fewer calories.

Fiber comes in two forms, soluble and insoluble, and it is important to get a good balance of both. Soluble fiber dissolves in water and is found in mostly nuts, seeds, beans, fruit, and oats. Soluble fiber is the “digestible” fiber that helps lower your risk for heart disease and helps lower bad cholesterol. On the other hand insoluble fiber is also known as the “indigestible” form. Found mostly in whole grains and vegetables, insoluble fiber does not dissolve in water. Instead insoluble fiber passes through your body like a broom and pushes food along, aiding in digestion health.

Below is a list of high-fiber foods broken up into three tiers. In the first tier choose from any of those foods as much and as often as you like. Tier II includes fruits, which while high in fiber but they also have a higher content of sugar (thus calories). Finally tier III includes grains and starchy vegetables which are high in fiber but also dense in calories.

  • Tier I

    • Asparagus

    • Artichoke

    • Broccoli

    • Cucumber

    • Celery

    • Green Beans

    • Kale

    • Spinach

    • Snap Peas

    • Tomato

  • Tier II

    • Apple

    • Banana

    • Berries (especially, blueberries, blackberries, raspberries)

    • Cantaloupe

    • Carrots

    • Dates

    • Pineapple

    • Pumpkin

    • Sweet Pepper

    • Watermelon

  • Tier III

    • Beans

    • Bran Cereals

    • Brown Rice

    • Corn

    • Oatmeal

    • Potato

    • Quinoa

    • Sweet Potato

    • Whole-Grain Bread 


1 year ago
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Eating Out For a Meal

Eating out at a restaurant can be both fun and dangerous. It is a great time to socialize with people you enjoy but it can also be dangerous when trying to lose weight. Many restaurants serve portions that can be two-three times the amount you should/need to be eating in one sitting. To help avoid eating more than necessary at the table ask you waiter or waitress to bring half of your food in a to go box when ordering. This way you won’t be tempted to continue eating and you will have lunch for tomorrow ready. If you don’t feel like taking it home ask someone in your dining party if they would be willing to split an entree with you. Alternatively, appetizers usually make great portion sizes for a single serving. Order an appetizer and have it come with the rest of the entrees.

One thing to remember when ordering is that not all entrees (even salads) are created equal. You may think that because you order a salad you are making a healthy choice. The additional items included in a salad can actually be worse for you than ordering steak and a baked potato for instance. If you get a salad filled with chips, cheese and heavy dressing you are only increasing the amount of calories you consume. Look for salads that include filling ingredients such as kale, spinach, fibrous greens and raw veggies such as celery, bell peppers or mushrooms.

To help keep your weight loss on track when eating out do your research before you arrive at the restaurant. Find something that works for you and your new lifestyle, choose an entree to split or pick an appetizer to be your entree and remember that not everything is made equally.


1 year ago
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When Plateaus Go Beyond 6 Weeks

Haven’t seen the scale go down or your clothes fitting better after 6 weeks of bearing out a plateau? It is the time to make a decisive decision especially if you have noticed a weight gain of several pounds in recent weeks. The cause of this long plateau is that you are probably taking in too much and talking out too little without you even realizing. The good news is that if you are on a plateau for an extended period of time, anything will help. Below are just a few tips for you to use in order to break your plateau.

  • Remove a cheat from your weekly allowance: Keep your cheat at four or less per week and record them so you know what and when you have your cheats. Remember if you need to cheat, then plan the what, when and why of eating that particular food.

  • Substitute your beverages: Substitute your caloric beverages with plan unfiltered water. Add flavor such as lemon or lime slices to your drink. If you already drinking a “diet” zero calories drink, aim for the beverages that don’t contain aspartame, which has been shown in some studies to trigger hunger and cravings for sugar.

  • Police your snacking: How much are you eating in between your meals. If consuming 5 to 6 meals a day then there should be no time for snacking on side.

  • Stop and think again: You want it but do you really need it?


1 year ago
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The Power of Protein

One of the secrets to keeping your ability to sense fullness is to eat bulky foods, especially those with protein and fiber. While it is easier to eat your way through a basket of bread than it is to eat the equivalent amount of calories a pepper or even a piece of lean meat, you will actually begin to feel fuller sooner with the pepper or meat. This is because the meat is filled with protein and the vegetable is filled with fiber. We will analyze both the effects of protein and fiber on your diet but today we will focus on the protein side.

Anyone who has eaten a large cut of meat knows the full power of protein. It is much easier to push your plate away when you’ve had your fill of protein that it is eating carbohydrates. This is partly due to the fact of the fat content that accompanies protein. It is also due to the amount of effort it takes your body to break down and utilize protein. The mere act of breaking down protein burns calories and keeps your blood sugar stabilized.

Along with the burning of calories, having a continual intake of protein will help you avoid cravings and increase your fullness causing so you to feel less hungry in between meals. When eating proteins aim for lean proteins to make up 50-75 percents of your meals. Lean proteins (which consist of eggs, low-fat cheese, white meat chicken and turkey, most fish and nonfat or low-fat cottage cheese milk and yogurt) stretch out the upper part of the stomach and trigger you feeling full quickly. Heavy proteins can still be consumed but should be done in moderation. Heavy proteins consist of bacon, dark meat, hot dogs, steak, regular dairy and turkey sausage.


1 year ago
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Getting your Family Involved

Now that you are finding a healthy way to live your life with proper diet and exercise it is time to lead by example and help your family. In order for you and your family to be successful an environment needs to be created that encourages a healthy diet and regular exercise.

To help create a healthy diet for your family fill your house with the right foods and eliminate the foods that can cause too much temptation. Eating healthy is going to take some work as well as will, you have to want to eat healthy. Pick two-three nights a week where you sit down as a family and eat together at the dinner table without the distraction of the computer, TV or phones. Eating dinners as a family can be a powerful way teaching self-control and that ones appetite at the moment is not the sole determinant of their behavior. To further help your family with a healthy diet take time to cook together. This will allow everyone to get involved in the process while spending time together.

To help your family create a healthy fitness regime you once again have to practice what you preach. Your family members will be less inclined to exercise if they don’t see you regularly exercising. Engage your family in activities that they enjoy. It is perfectly fine to discover these activities through trial and error. Not every kid is going to enjoy doing a team sport, they may find through trial and error that they enjoy individual sports more. As with cooking make exercise a family activity and way to spend time together. For instance, on Saturday mornings go for walks together or go to a local and start up a soccer or basketball game.

Engaging in these family activities can do more than just help you become healthier. It can create an opportunity for your family to bond and talk about things such as school, friends and happiness.


1 year ago
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