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What is Soluble Fiber and Where Can I Find it?

Fiber, fiber, fiber. It’s the necessary evil that makes our digestive systems cooperate. But did you know that there are different types of fiber? Soluble fiber is what helps your stomach prevent both constipation and diarrhea—it’s the fiber that helps us to have healthy digestive systems. Soluble fiber has also shown to lower cholesterol—talk about hitting two birds with one stone!

Here are some foods that are high in soluble fiber. Add them to your diet and tune your digestive system back into shape.

·         Soy

·         Rye

·         Barley

·         Oats

·         Carrots

·         Beans

·         Bananas

·         Flax seeds

What’s your favorite source for soluble fiber?

Insoluble Fiber: Push Out that Poop!

Now let’s talk about insoluble fiber. It’s the type of fiber that does not dissolve in water. Instead, it helps to push poop through your colon by softening and adding to the bulk of your stool. Yummy, right?

Here are some foods that are high in insoluble fiber:

·         Vegetables

·         Seeds

·         Fruit skins

·         Whole grain products

·         Nuts

How do you plan on adding more insoluble fiber to your diet?

Fiber, Fiber, Fiber: How Do I Eat More Fiber?

We all know that fiber is good for us, and that we need to eat more fiber. But it can be difficult to fit in all that fiber into our diet. Mayo Clinic published a great article about the importance of fiber in your diet as well as giving some ideas regarding how to incorporate more fiber into your daily diet.

 

• Eat a high-fiber cereal for breakfast and get off to the right start.

 

• Use more whole-grain flour. If it’s hard for you to completely substitute white flour with whole-grain flour, at least go half and half.

 

• Get whole grain bread. When you buy bread, make sure that it has at least 2 grams of fiber per serving.

 

• Eat more legumes such as peas, beans and kidney beans.

 

• Eat fruit at every meal

 

• Snack smart: instead of grabbing junk, grab fresh fruit, raw veggies, or whole-grain crackers.

 

How do you fit fiber into your diet?

5 Food Diaries to Help You Lose Weight

That’s right—another post about losing weight. I told you, I’m trying to shed some of the poundage I put on during the holidays, so I’m all about finding methods that will help me to reach my goal.  Calorie counters are great because they help you figure out how much you’re putting into your body and how much you’re burning daily.

1. Matthew’s Calorie Counter – This is what I’m currently using. You can track your daily exercise, use the calorie counter, and even join a support group.

2. Calorie Counter Database – Learn about calories, use the calorie counter, and check out the “getting started” guide.

3. My Calorie Counter – Use their free online diet journal.

4. FitDay – Track your exercises, weight, goals and food eaten with their free online diet journal.

5. My Food Diary – Get a 7-day free trial, and then it’s $9 per month.

10 Guiltless Snacks

I’m trying to eat healthy and lose weight, but it sure is hard with all of these delicious leftovers from the holidays. So I’ve decided to go on a search for some yummy but healthy snacks that are all under 100 calories.

1. 5 Nilla Wafers – I love Nilla Wafers. When I was a kid, I would sneak into the pantry and munch on some before my mom found out. Now I can have them and not feel guilty about it!

2. ½ cup of sorbet

3. 2 cups raspberries – Yum!

4. ½ cantaloupe – I don’t know about you, but I’d be getting seriously full after eating half a melon.

5. ½ apple with 2 teaspoons of peanut butter

6. ½ cup low-fat cottage cheese with 5-7 strawberries

7. 1 Laughing Cow cheese wedge and crackers – can you believe one wedge is only 35 calories? Insanity!

8. 20 roasted peanuts

9. 60 goldfish crackers – Yup, that’s a lot of goldfish.

10. 1 hardboiled egg with whole wheat toast

 

What’s your favorite guiltless snack?

Six Tips to Cutting Calories and Losing Weight

It’s a fact:  in order to lose weight, you have to eat.  Eating frequently speeds up your metabolism and helps you to burn calories faster.  Here are some tips to keep in mind when you’re trying to cut calories and lose weight:

 

1. Eat five or six small meals/healthy snacks a day.
2. Find out what triggers emotional eating and find another way to deal with those triggers.
3. Keep track of everything you eat every day.
4. Drink lots of water.
5. If you’re hungry, eat!  If you wait too long, you may end up binging and eating way more than you need.
6. Snack on healthy foods like fruits and veggies.

 

What tricks do you use to cut calories?

Foods to Stay Away From While Colon Cleansing

When you’re participating in a colon cleanse, you may think that taking those pills are enough.  However, your diet needs to be up to par for the cleanse to be as effective as possible.  Here are some foods that you want to stay away from when you’re participating in a colon cleanse:

• Sugar – Duh.  Sugar isn’t the greatest thing for you normally, so of course it should be avoided during cleansing times.
• Wheat – including pasta.
• Dairy products
• Coffee – I know.  You can’t go through the day without a cup of coffee.  Just try not to overdo it, okay?
• Alcohol – We’re just taking away all of the fun, aren’t we?
• Chocolate – Man.  Another fun item on the list of “do not eat.”
• Fatty foods
• Yeast

You can stay away from these foods for your cleanse, right?  It’ll be easy….right?

Foods to Keep Nearby While Colon Cleansing

As I’ve said before, diet can greatly help your colon cleanse to be more efficient.  Here are some foods to keep on hand while participating in a colon cleanse:

• Fresh veggies and fruit
• Beans
• Rice
• Seeds and nuts
• Extra-virgin olive oil
• Herbal tea
• Lots of water!

Another great tip—chew all of your food extremely well—25-30 times.

When Life Gives You Lemons…..Drink the Juice!

It’s come to my attention that drinking water with some lemon juice is a great way to improve your body’s natural digestion.  Not only will this practice help your body work more efficiently, but it tastes good, too!  Simply squeeze a lemon wedge into warm water and drink up!

Another great tip I came across caught me by surprise.  We all know that fiber is important with regards to digestion…but did you know that you really need to ingest fiber with a good amount of water?  If you don’t take your flaxseed or psyllium with enough water, you could potentially experience constipation.  A good way to ingest psyllium or flaxseed is to grind them up and mix one or two teaspoons with a glass of water.  Then enjoy!

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Handy Nutrients to Promote Detoxification

There are tons of things you can do to help your body maintain cleansing.  The food you eat, the exercise you get, the nutrients you ingest:  they all can help or hinder your natural detoxification ability.

Here are some tips regarding nutrients that help to promote the body’s natural cleansing cycle:

• Vitamin C is a great antioxidant that helps to support cleansing. 
• Artichokes increase the flow of bile and help your body to digest fats.
• Milk thistle has loads of positive effects on your liver.
• Beets have a fantastic effect on fat metabolism.
• Members of the brassica family such as broccoli and cauliflower help to support the liver’s detoxification enzymes.
• The liver needs protein for detoxification.  Nuts, seeds, beans, and protein powder are great sources for healthy protein.
• While onions and garlic may create stinky breath, they help the body eliminate heavy metals.

What tips do you have for promoting detoxification?