Nine Facts About Fiber by Healthy Choices

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If you’ve been looking for a way towards a high octane diet, you’ll find fiber to be exactly what you need. Even though research has shown fiber to be powerful, many people aren’t taking this nutrient seriously.

To help you fuel your health with fiber, here are 9 facts to help:

1. Fiber fights diseases. A diet high in fiber can help to prevent colon cancer and heart disease. High
fiber helps the body to eliminate cholesterol by binding it in the digestive tract. For thousands of
years, fiber has been used to stop constipation.

2. Fiber can actually help with overeating. All high fiber foods will take longer to chew and digest, making you feel satisfied longer.

3. Most popular foods don’t have enough fiber. If you like the more popular foods, you probably need to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is actually plant matter that we cannot digest. The best sources are whole grains and concentrated grain products.

5. Kids need fiber as well. Children that are older than 2 years of age should consume a daily intake of fiber. Kids are most receptive to fiber found in fruits, vegetables, and even fortified breakfast cereals.

6. More fiber needs more water. In order to keep fiber moving through your digestive tract, you’ll need to consume a lot of water. With your diet of fiber, you’ll need eight or more glasses of water every day.

7. Fiber cannot be cooked out. When you cook your fruits and vegetables, don’t worry about cooking the fiber out, as it stays. The fiber found in fruits and vegetables aren’t just in the skin or in the peel.

8. You can get enough fiber. If you eat more than 50 grams of fiber in a day, you can get diarrhea and bloating, which can interfere with your body’s absorption of other key minerals.

9. Getting the right amount of fiber in your diet doesn’t have to be hard. Even though you may think so, getting the amount of fiber you need isn’t very hard to do. All you have to do is eat the right foods and you’ll be well on your way to a fiber rich lifestyle.

As one of the key ingredients to healthy eating, fiber is something you don’t want to skip. Fiber can serve many different purposes, which were covered above. If you aren’t getting enough fiber in your diet – you should do something about now instead of waiting until it is too late.

http://healthychoices.tk/2013/07/nine-facts-about-fiber/

Best On The Go Meal Plan by Melissa Koerner

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You’re busy. You’re working long days. You want to eat healthy, but you don’t have the time to make meals.

I completely understand.

To help make planning tomorrow’s meals really easy for you I’m sharing with you one of my personal on-the-go meal plans.

By taking just a few minutes to think ahead about what you need to sustain you for your 8+ hour day ahead, instead of reaching for something in the vending machine or ordering lunch out when the hunger pangs strike, you are going to have some healthy foods on hand that will make you FEEL BETTER and help you get though your day with more energy, better mental focus and a full, happy belly!

Here are five items to pack in your cooler before you head out the door for a long day’s work ahead. (Of course, you can always pack your cooler the night before, which is what I do to make the morning less stressful.)

1. Very Berry Green Smoothie
This is my go-to breakfast smoothie. It’s packed with healthy fats, proteins and carbs, so it’s really filling. But most importantly, it tastes good!

Here’s what you need to make it:

8-10oz plain, full-fat organic yogurt
¼ c frozen raspberries
¼ c frozen strawberries
¼ c frozen blueberries
¼ c frozen blackberries
1 heaping handful of greens (I like spinach, swiss chard and/or kale)
1-2 tbsp raw honey
1 tbsp chia seeds
1 tbsp ground flax seeds
1 tbsp buckwheat
1 tbsp coconut oil

Place all ingredients in a blender and blend until you achieve the desired consistency. Pour into an insulated stainless steel container so it stays cool until you’re ready to drink it.

Here’s my secret smoothie weapon…

2. Greens with Fresh Veggies and Hard Boiled Eggs

Taking a salad to work is a great option because you don’t have to heat it in the microwave (the microwave destroys the heck out of your food!)

Not to mention that organic greens help detoxify your liver so they basically help keep your body clean.

There are some many different ways to make a salad—the combinations are endless.

But here’s what I make when I want to keep in really simple:

Mixed greens (lettuce, spinach, swiss chard, kale etc.—I buy the pre-made organic greens so they’re already washed and ready to go.)
Yellow peppers
Hard boiled eggs
Fermented carrots (These add a nice flavor and the juice makes for a tasty dressing; I like the company “Real Pickles”)
2 tbsp flax oil
2 tbsp sunflower seeds

If you get bored eating salads, I suggest mixing up your proteins. I typically use the leftovers of my dinner from the night before.

3. Apple Slices
I suggest slicing your apple so you can eat half as your mid-morning snack and the other half as your midafternoon snack. Be sure to buy organic apples. They’re on the Environmental Working Group’s (EWG) “Dirty Dozen List.”

4. Almond Butter
Almond butter is my favorite nut butter! Almonds are not only a great source of proteins and fats, but they’re also a great source of calcium. Put 1-2 tbsp of almond butter in a small glass container to dip your apple slices in for a balanced snack.

5. Water
Pack a water bottle—either a stainless steel Kleen Kanteen or glass container—so you always have water on you. The ideal amount of water to drink each day is about 50% of your body weight in ounces. For example, if you weighed 140 pounds you’d drink 70 ounces of water each day.

So there you have five things to pack in your lunch cooler tomorrow!

And if you’re looking for some more quick and healthy meal ideas, I urge you to check out our DIY Healthy Solutions On The Go Program which is available online for you to access at your convenience.

http://friendyourbody.com/profiles/blogs/best-on-the-go-meal-plan#

Fat Flush Water

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Just saw this on Facebook. Looks interesting. Anyone ever try it?

Fat Flush Water

Ingredients

1/2 gallon water
1 grapefruit, sliced (can substitute with one lemon)
1 tangerine, sliced (can substitute with orange)
1 large cucumber, sliced
10-20 peppermint leaves
Ice – as much as you like
Directions

Rinse grapefruit, tangerine, cucumber and peppermint leaves. Slice cucumber, grapefruit, and tangerine (or peel). Combine all ingredients in a half gallon pitcher. Allow ingredients to sit as long as possible for maximum benefits. Drink throughout the day and made a new pitcher everyday.

Stir & Enjoy!

9 Sneaky Ways to Eat Less

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by Chris Garcia

Eating too fast is making your waistline expand, suggest two new studies presented at the annual meeting of the Obesity Society.

Men who consider themselves fast eaters have significantly higher body mass indexes (BMIs) than slower eaters, one study found. Men also eat faster than women, downing 80 calories a minute compared to just 52 for the fairer sex.

Researchers also found a connection between periods of emotional turmoil and faster eating, says University of Rhode Island professor Kathleen Melanson, Ph.D. When you are emotional, you pay less attention to what you are eating than you would normally. You desire the satisfaction of tasting food, which may drive you to eat fast, Melanson explains.

Eating fast doesn’t allow the nerve endings in your stomach—called stretch receptors—time to recognize when the stomach is full. You then overeat, leading to weight gain, researchers say.

So what can you do to keep yourself from shoveling down food?

Relax before you eat. Being stressed will make you feel like you need to eat quicker, said Melanson. One solution: Remember a vacation or time when you felt particularly relaxed. This tricks your mind into remembering the sounds, tastes, and feelings of being de-stressed.

Use smaller utensils, especially smaller spoons or chopsticks. Those who do consume 70 less calories per meal, according to a University of Rhode Island at Kingston study.

Savor the first three bites. When you pay attention and analyze the texture and the taste of food, you trick your mind into believing your stomach is fuller, says Jeffrey Greeson, Ph.D., a health psychologist at Duke Integrative Medicine.

Place your utensil in your non-dominant hand (if you are right-handed put it in your left, and vice versa). You will be more deliberate with each bite, making it easier to enjoy your food.

Sip water between bites. You will stay hydrated, keeping you from confusing dehydration with hunger and slowing the bites you take.

Talk to others at the dinner table. By expanding the conversation, you take longer between bites. Researchers at Flinders University found stimulating your mind keeps you from overindulging.

Add spice or hot sauce. Spice signals receptors in the brain and wakes it up to the fact that you are eating, said Greeson. It will also make you pay attention to flavor and drink more water.

Avoid soda and other sweet drinks made with high-fructose corn syrup. A University of California at San Francisco study found that the corn syrup blocks a key hormone that tells us when we are full.

Try black tea. A study in the Journal of American College of Nutrition found that black tea decreases blood sugar levels by 10 percent for 2 1/2 hours so you’ll feel fuller faster and avoid hunger later on.

http://news.menshealth.com/9-ways-to-eat-slower/2011/11/15/