Fiber in a Nutshell?
There are numerous diets out there that guarantee that they are the ones that will work. We all know who and what they are. There is the no carb, low carb, carb and low fat, grapefruit, and soup diets, to name a few. While I believe that each of these diets can work for certain individuals in the short term, research shows that crash diets don't work. Over the long term, these diets are not sustainable. After returning to normal eating patterns the average person not only gains the weight back but often put on a few pounds more than their original weight.
I would like to suggest an alternative. Make fiber your friend. Research has shown that a daily diet high in fiber can help stabilize blood sugar, lower cancer risk and control the appetite. How does this work?
There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water and forms a gel which coats our intestines. Insoluble fiber speeds up the passage of material through the digestive tract. A diet rich in whole grains, fruits, vegetables, legumes and nuts will provide us with both types of fiber. The suggested amount of fiber for the average person is 25-30 grams. Most of us, in the United States, consumes less than one half of the suggested amount.
Some easy ways to introduce more fiber in our diets is to try to attain a goal of 90% fresh food to 10% processed. Start out slowly according to what your lifestyle requires. If you now subsist on a diet of wholly processed foods, try 50-50. Fiber has no nutrients. Therefore, high fiber foods which are low in fat are surprisingly low in calories. One of the best and most delicious sources of fiber are berries. Whole foods are better than juices. Try an orange instead of a glass of orange juice. A pear has more fiber than an apple. One ounce of nuts makes a good pick-me-up in the afternoon and has 2 grams of fiber.
A word of warning: Introduce fiber slowly to your diet over a period of two to three weeks to avoid cramping and gas. In addition to making these changes drink plenty of water. This help to create the bulk which, in turn, enhances the positive aspects of a diet rich in fiber.
Constance Weygandt is a balance mentor who specializes in finding answers for those individuals who are seeking an alternative to conventional weight management. For more information or to sign up for Constance's newsletter, visit her website at http://www.balancedwellnessonline.com
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Just The Tea FAQs: Health Benefits (Part III)
The wonders of modern science continue to amaze us with new cures and essential information on healthy living: what to eat, what to drink, what do to; and, of course, what not to eat, drink, and do. All of this is quite wonderful.
Healthy Eating Habits
I read a lot about the topics of health and especially diets. I have been experimenting with diets since 1990 and keep journals about my observations.
Redeeming Unsaturated Fat
The most dreaded word in many dieter's vocabulary is 'fat'. It is not uncommon to hear a dieter discuss their avoidance of eating fat as if it were something thoroughly unwholesome, or even life-threatening, like an allergen, or a contagious disease.
Turn to Diet for Everyday Ailments
The old cliché that you are what you eat is quite true. Many people suffer from certain health conditions that even though may not be cured, can be controlled through your diet.
Nutrition - Its Whats Eating You That Counts
"It's not what you eat, it's what's eating you that counts."Before we talk about food, the most important nutrients we put in our bodies are air and water.
Healthy Eating Tips for Healthy Living
Eating healthy is fast becoming a way of life. American's are living longer, however, the goal of many is not to simply live longer, the goal it is to live a longer and healthier life.
The Importance of Water
Water is the most abundant substance in the human body. It is a component of virtually everything, except tooth enamel and bone.
Tips to Avoid Trans Fats Hidden In Food
Recently, trans fats have risen to the forefront of the nutrition world. It is not uncommon on a regular visit to the grocery store to see a wide range of products advertising themselves as being "trans fat free".
9 Tips to Stop Food Cravings and Help You With Your Diet
Most of us are "regular" people. We don't eat the perfect diet all the time and have our struggles with food, same as everyone else.
Five Steps to a Healthier Heart
Step 1: Eat five to ten servings per day of fresh fruits and vegetables.Studies have shown that populations that eat large amounts of fruits and vegetables have half the cardiovascular disease rate of those that don't.
Immunity and the Immune System
Since the 1930's the western diet has dramatically changed. This change is due to the change in farming from the natural farming process which has developed over 1000's of years to a modern scientific farming which has changed farming into an industry.
Is It Possible To Follow a Strict Diet Program and Still Have A Normal Lifestyle?
Following a diet program of any sort can sometimes be restricting depending on different circumstances. A Strict diet program can be hard to stick to and the best diet programs are the diet programs that you can definitely stick with for the rest of your life.
Blueberry Picking Techniques
First of all you have to have a bucket. You will soon want to have a few with you as the berries are so good that you never get enough, especially when you start freezing them, cooking them for jams and sauces or, my favorite, putting them in the blender with various things for a morning liquid breakfast and treat.
Use Food and Focus to Gain Tons of Energy for Summer
While there are many effective ways to get more energy and build your productivity, I've found it very important to pay attention to the seasons."But wait a minute," you say.
Death, Aging, Rejuvenation (Part 2)
DeathDeath. Why it happens? Why do we die? Why do animals die? Why do plants die? What is the need of this? In my opinion mechanism of death was selected during Evolution.
The research in support of dietary omega-3 fatty acids (such as in fish oils) continues to flood the scientific literature. This is perfectly predictable given our genetic roots.
From Cell to Super Cell - with Glutathione
Imagine you're a cell.Inside your body runs the machinery that creates life itself.
Cherries - A Natural Joint Pain Killer
Fruit Advantage Tart Cherry capsules are a nutritious, all-natural alternative for the more than 70 million people in the U.S.
How to Have Great Sex - Nutrition and Foods That Create Passion
Is the thrill gone? Has the thrill gone out of your love life and sex. Do you just spend boring evening after boring evening together watching the prime time TV lineups.
Water and Water Filters: How Much Do You Know?
Water is a vitally important component of any valuable and useful nutrition plan. This statement is hardly earth shattering or groundbreaking and few (if any) jaws will drop at the sight of it.
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