Are You Getting Enough Fiber?

Fiber is a fundamental part of our diet, and critical for good health. Experts recommend a fiber intake of 25- 30 grams per day, yet the average American only gets 15 grams.

A high-fiber diet:

• Makes you feel full faster – helping you lose weight and maintain a healthy weight
• Reduces the risk of heart disease
• Maintains healthy cholesterol
• Reduces your risk of developing diabetes (and if you have diabetes, a high fiber diet can help you healthy blood sugar)
• Maintains regularity, so you don’t need laxatives
• Reduces your risk of certain cancer
• Improves your immune system

Focusing on fiber helps you return to the foods that Mother Nature intended you to eat in the first place.

Increasing Your Fiber Intake

If you’re not currently getting enough fiber, you may find that:

• You’re constipated – this is often the first warning sign that you need more fiber in your diet
• You’re cholesterol and blood sugar levels are too high

It’s easy to eat more fiber, without making radical changes to your eating habits. Here are five simple tips you could put into practice this week:

1. Eat whole fruit instead of drinking fruit juice
2. When buying products, look for the phrase “100% wholegrain” or “100% whole bran” – the 100% is crucial.
3. Start your day with a bowl of high fiber cereal – I like to add fruit to mine
4. Eat lots of beans, nuts and seeds
5. Eat a vegetarian meal at least once a week

If you don’t normally eat much fiber, increase your intake gradually, adding a little more each week. If you start having digestive problems (like a lot of gas) then chances are, you’re eating too much fiber and you may need to cut down slightly until your body adjusts.

Do you have a question about fiber? just leave a comment below, and I’ll be happy to answer. 

Snacking keeps the cravings down. You don’t get over-hungry-so you don’t eat as much at mealtimes. If you snack a little during the day, you’ll consume fewer calories during meals: aim to eat a light meal or snack every three hours.

Of course, you need to eat the right things. Snacking on candy bars and chips won’t help you lose weight. Here are some healthysnacks to try:

Healthy Snacking: Nuts

Almonds make a great snack: your portion shoyld be  about 12 – 15 individual almonds. They’re a great source of calcium – which makes them especially good for those of us who don’t like milk. They’re also heart healthy.

For the chocoholics (like me!) out there, combine almonds with about an ounce of good quality dark chocolate – 70% 0r more cocoa. Avoid milk chocolate, as it usually has a lot of sugar. Dark chocolate has been scientifically proven to lower your blood pressure.

Nuts in general are good for snacking. Peanuts have gained a bad reputation – they’re actually healthy, so long as you don’t eat too many. Walnuts are a great choice as they contain Omega 3 fatty acids – particularly useful if you dislike fish.

Healthy Snacking: Fruits

It’s important to include fruits in your diet: they’re high in fiber and vitamins. Bananas are often a good choice, unless you’re diabetic (they have a high sugar content, especially when very ripe). They contain a lot of potassium so they’re good for people with high blood pressure.

Many fruits are easy to grab and eat straight away – like grapes (freeze them if you like) or berries. The dark-colored berries like blueberries, raspberries and blackberries are packed with antioxidants.

Snacking While You’re Out

It can be tough to eat healthily when you’re on the move – traviling or shopping, for instance. You may need to plan ahead and take some healthy snacks with you.

Although popcorn makes a good snack while at home, the type you buy at the movies is often covered in butter, sugar or salt. Wholewheat pretzels are a better option.

Other good snacks on the move include fruit, and small containers of yogurt (look out for the sugar content, thought).

Don’t just think about what you eat while you are out and about – think about what you’re drinking, too. “Liquid calories” can add up to a surprising amount. Your favorite latte could contain up to 500 calories, which is equal to a cheese burger. While the occasional special coffee will not ruin your diet, having one every day may may add on the pounds.

You can – and should – snack while you’re trying to lose weight. Sensible snacks are a vital part of a healthy diet.

Have you got a favorite healthy snack? Share your suggestions in the comments.

Bio: Patricia Setzer is the author of  How to Eat Healthy for Life (Without Giving Up the Foods You Love), available in ebook form for just $9.99. You can click here to find out about it here.

Excuse #1: “But I like food!”

Do you think that the only people who eat healthy don’t like food?

You might be surprised by what new foods you can find and enjoy while becoming healthier.

Excuse #2: “I hate eating fish (or any other food)”

I hate fish. And I know fish is the best source of omega 3 fatty acids – which are very important for me, as I have been through heart surgery, and my father has type 11 diabetes. But someone couls stand here and tell me from now until the end of time that I need to eat fish … but I’m not going to.

So, I searched out other sources that I could get the same benefits from, like nuts, flax seed and krill oil.

Excuse #3: “I don’t have time.”

Lots of people say they don’t have time to exercise. I am at the gym at five in the morning – because I don’t have time not to exercise.

Would you rather spend your time in the gym, or in the hospital?

Excuse #4: “I don’t want to deprive myself.”

The secret to maintaining a healthy diet is portion control, not eliminating the food.

There is always chocolate ice cream in my freezer; my granddaughter and I just can’t imagine life without chocolate. When we indulge in our favorite treat I serve the ice cream in dishes that will hold no more than a couple of scoops. This is just enough to satisfy my cravings and enjoy a little time with my granddaughter.

Excuse #5: I have to cook for my family…”

Your family needs to be healthy too. Do you really want to put their health at risk? You are not running a cafe: your kids need to eat what is on the table.

Remember that kids are only picky eaters if you train them to be.

Do you have another excuse? Let me know in the comments – and I will tell you how to overcome it.

This golden kernel of corn has a very long and rich history. Indian tribes used popcorn both as a food, a ceremonial decoration and one of the first foods they introduced to the colonists. It is thought that the Wampanoag tribe introduced popcorn to the colonists at the first Thanksgiving dinner.

The colonists loved popcorn so much it became a favorite breakfast food served with milk and sugar. I was so fasinated with the ideal of popcorn as a breakfast cereal I decided to give it a try. I don’t think popcorn will give any of the modern day cereals competition but it does have possibilities as a breakfast food. Create a breakfast trail mix by adding raisins, almonds and sunflower seeds to the popcorn. A perfect on the go food for those of you who feel there is not enough time for a set down breakfast. This is the perfect combination of fiber, complex carbohydrates and protein, definitely a much better option than scarfing down a doughnut. Any left overs can be eaten as a snack later in the day.

Popcorn doesn’t have to be swimming in butter to be a tasty treat. Experiment by adding different herbs, spices, dried fruits, nuts or whole grain cereals to your popcorn.

Dark chocolate and cocoa contain a high amount of antioxidants called polyphenols, the same plant compounds found in red wine and green tea. With the huge selection of candy bars in our stores it is easy to forget that chocolate, like wine and tea, starts out as a natural product.

While the research on the health benefits of chocolate is still in its early stages the evidence is quickly accumulating. Dr. David Katz, an Associate Professor at Yale University, tested the blood pressure of 45 adults before and after eating dark chocolate. He found that their blood pressure dropped and blood flow improved within two hours after eating dark chocolate.

Carolyn, a friend of mine, has been concerned about the possible side effects of her blood pressure medication. She heard that Dr. Oz recommended you reach for a piece of dark chocolate when you needed a sweet treat. According to Dr. Oz, “it is one of the most powerful antioxidant rich foods on the planet and it may just be your key to optimal health”. Carolyn gave his recommendation a try and has been thrilled with the results.

At the start of this tasty experiment her blood pressure read 138/90 (pre-hypertensive). After just two weeks her blood pressure was lower and is now 122/75 (almost normal). Her doctor is considering lowering the dose of Carolyn’s medication.

Don’t reach for your favorite candy bar; a block of milk chocolate loaded with sugar will not work. You want dark chocolate that is at least 70% cocoa. The good news is that you have to eat a small piece of dark chocolate everyday to maintain a healthy blood pressure. Studies have shown that once you stop your blood pressure goes back up.

Chocolate may put a new meaning on “an ounce of prevention is worth a pound of cure”.

According to the Mayo Clinic although a small amount of sodium is essential, too much can lead to heart disease, stroke, kidney disease and congestive heart failure. Most of the dietary sodium found in your diet comes from eating processed foods like deli meats. I love a good turkey sandwich from the deli but the not the healthrisk associated with eating one. That is why I was excited when I read in Nutrition Action Health Letter that Dietz & Watson now offer a salt free turkey breast.

The average serving of deli turkey contains 400 to 700 miligrams of sodium for a 2oz. serving. Dietz & Watson No Salt Added Breast of Turkey has just 50mg. of naturally occurring sodium. And it is made without nitrites, which are compounds that may raise cancer risk slightly. The American Cancer Society states that “countries in which people eat a lot of salt-cured, smoked and nitrite-cured foods have a high rate of cancer of the stomach”.

The American Heart Association recommends no more than 2300 mg. of sodium in a day. that is equal to a teaspoon. For those of you  who may have heart health issues they recommend you limit your sodium intake to 1500mg.

Black rice is black due to its outer coating of black bran which is removed to create brown rice.Once black rice is soaked it becomes a purple or deep burgundy. Just a spoonful of black rice contains more health promoting anthocyanin antioxidants, more fiber, vitamin E and less sugar than a spoonful of blueberries. Another plus, especially for vegetarians, is that it is rich in iron and many other minerals.

Asians consider black rice a staple in their diet, make it a staple in yours. Look for it in your natural and specialty food and Asian markets.

For many of you resisting all of the luscious treats during the holiday season may be challenging. With all the family gatherings, parties and sweet treats in the office it is easy to succumb to all the temptations and eat every thing in sight. With a little planning it is possible to enjoy some of your favorite treats without gaining a lot of extra weight.

Eat several small meals during the day: Do not starve yourself all day trying to save calories for that special party or dinner. You will arrive at the party or dinner famished and eat more in one meal than you usually eat for the whole day.

Exercise before you go to the party: You are less likely to over eat and undo all your hard work.

Do Not Deprive Yourself: If there is food that makes you drool at just the thought, enjoy a small portion and savor every bite. One of the reasons diets fail is because they make you feel all the foods you love are forbidden.

Be picky about the foods you indulge in: If this is  the only time of the year you have home made fudge, just enjoy the fudge and not the chocolate chip cookies you have all year long.

Eat slowly: It takes 20 minutes for your brain to send the signal to your stomach that it has received food. Allow your fork to rest on your plate after each bite, chew, swallow, then pick up your fork again. When You wolf down your foodyou are more likely to gain weight and have digestive problems.

Move around at a party and talk: You can not talk and chew at the same time; you may even make new friends.

Knowledge is power: It is easy to under estimate how much we eat, especially in today’s world of super size meals and big gulps. Become familiar with correct portion size and calorie count of your favorite foods. A 7-ELEVEN Big Gulp is 400 calories and has 208 grams of sugar; that is equal to an extra meal and 1/2 pound of sugar.

Be aware of incognito calories: Avoid healthy vegetables and salads swimming in heavy sauces and dressings. If eating out ask for thr dressing and sauces on the side. Take your fork, dip it in the dressing or sauce and drizzle over food.

Do not drink more calories than you eat: It is easy to consume more calories than you think you have if you are drinking eggnog or a sugary punch. Drink a red wine, even better, drink a red or white wine sprizer.

Avoid fast food by creating your own fast food. Cook two meals at once and freeze one, make your own TV dinners with leftovers. Slow cookers are great because you can throw 4 or 5 ingredients in the pot and have a hot meal waiting for when you get home from work.

You do not have to clean your plate: Restaurants often serve at least double portions. If it really upsets you to leave food on your plate ask for a doggy bag. There is not a starving child in the world that is going to benefit because you eat more food than you need.

Never underestimate the power of water: Approximately 55% of your body is water, food contains water, when you are thirsty your body may send a false signal that you are hungry. Always have water available.

Avoid the snowball effect: If you overeat one day just get back on the track the next day; one day of overeating will not pack on the pounds.

Keep a Food Diary: This may be the most important thing you do in your battle not to over eat. An extra bite here and there can add up to an extra serving maybe even an extra meal. The purpose of a food diary is more than to just record the food you eat it helps you to focus on why you are eating. Are you eating because you are hungry, just because it is there or maybe there is an emotion that lead to your reaching for food.

]]> http://www.patriciasetzer.com/2010/12/15-tips-for-eating-healthy-during-the-holidays/feed/ 0 http://www.patriciasetzer.com/2010/09/eating-our-way-to-illness/ http://www.patriciasetzer.com/2010/09/eating-our-way-to-illness/#comments Wed, 22 Sep 2010 17:45:23 +0000 Patricia http://www.patriciasetzer.com/?p=600 The number one excuse I hear for not eating healthy is that it is too expensive. Having raised three children I find it amazing that anyone would find processed foods cheaper than fruits and vegetables.This way of thinking has prompted me to do some research comparing the cost of eating whole foods to processed foods. In my search I came across an article “Eating our way to illness” by Michael Pollan.

In this article Michael points out the hidden cost of eating unhealthy like the $147 billion a year to treat obesity, $116 billion a year to treat diabetes and hundreds of billions more to treat cardiovascular disease. 

Before you go to the go shopping for food again click on the following link and read Eating our way to illness by Michael Pollan.

 www.oregonlive.com/opinion/index.ssf/2009/09/eating_our_way_to_illness.html

There is a myth that eating healthy is expensive; the truth is that you can not afford the luxury of eating an unhealthy diet. Science has shown that poor diet increases your risk of major diseases like Coronary Heart Disease, high blood pressure and type 2 diabetes. The following 15 tips is just a sample of how easy it is to make small changes that can lead to a healthier diet and a healthier you.

1. Use heart healthy oils. Researchers have found diets high in olive and nut oils lowers your risk of cardiovascular disease and strokes.
2. Think organic. The President’s council on Cancer is now recommending we eat organic foods. As many as 300 contaminants have been discovered in the blood of the ummbilical cord of new born babies.
3. Eat grass-fed beef. It contains 50% less saturated fat and is high in omega 3 fatty acids. Cattle were never meant to eat grains so they do not digest them well.
4. Keep frozen fruits and vegetables on hand. Not only are they convenient, frozen fruit and vegetables often contain more of the important vitamins and minerals than the ones found in the produce section of your supermarket.
5. Shop at your local Farmer’s Market. Prepare vegetables as soon as you get home for the week ahead and store in airtight containers in your refrigerator.
6. In recipes that call for white flour substitute whole wheat flour for some of the white. Whole wheat flour uses all three parts of the grain, white flour only uses the endosperm. When the bran and the germ are removed this removes 80% of the fiber, nutrients and antioxidants. 
7. Replace salt with herbs, spices, lemon and lime juice.
8. At least twice a week use your favorite beans in place of meat as the entree.
9. Use honey to sweeten your favorite smoothie.
10. Use crock pots to prepare your favorite soup, chili or meat dish. Even though you lose some of the foods nutritional value it is still a healthier choice than fast food.
11. Make your own chicken and vegetable broth and have it on hand in your freezer. Commercial brands are usually high in sodium.
12. Add blue berries to your pancakes; they are high in antioxidants, promote brain health, high in fiber and one cup blueberries only contains 81 calories.
13. Add vegetables to your soups.
14. When making your favorite lasagna replace some of the meat with vegetables like spinach or zucchini.
15. Create your own tv dinners from leftovers, there will always be a go to dinner in your freezer.