Fiber Up Your Diet

Overview

Fiber is the tough part of plant foods that cannot be digested and absorbed. Although fiber cannot be absorbed into your bloodstream, it is very important to your health. The work is initiated in your digestive tract, but has wide ranging impact on your total health, including bowel health, prevention of constipation, heart health, cholesterol, blood sugar, hunger and satiety, weight management and much more.

Types of Fiber

There are two basic types of fiber, soluble and insoluble. Soluble fiber can be dissolved in water to form a gel, while insoluble fiber does not dissolve in water. Soluble fiber binds waste in the gut, holding it together as a soft mass, while insoluble fiber helps to stimulate the action of the intestines to push the waste along, into the colon and out.

How Much Fiber Do You Need?

The recommended intake of fiber is 25 grams daily for women and 35 grams for men. Unfortunately, many people in the US are not getting nearly enough. This is the result of eating large amounts of highly processed foods from which the fiber has been removed. 

Food Sources of Fiber

You need to eat a variety of plant foods to get the recommended intake of fiber. Keep in mind that number of servings, portion sizes, method of preparation, waste (such as peeling fruit), and straining (as in making juice), will determine  the actual amount of fiber that you get each day. As a general rule, you should choose foods as close to their natural state as possible and eat less of those with added sugars or made from refined, white flour products. Here is a short list of moderate to high fiber foods that you can choose from.

• Whole grain breads and cereals
• Fruits
• Vegetables
• Dried beans or peas
• Nuts and seeds

Mix It Up

You can mix and match foods to get the fiber you need. Keep in mind that while fruits are naturally high in fiber, fruit juice is not, as the fiber is removed in juicing. So, go for the whole fruit. Also, remember to drink plenty of water. 

Summary

Eating a diet that is rich in whole grains, fruits and vegetables, dried beans, peas, nuts and seeds will help you to get the fiber you need for total health.

10 Rules for Achieving Heart-Healthy Weight Loss

Overview

Eating a healthy diet and getting regular exercise are the keys to heart-healthy weight loss. But making the right choices is not always easy. That's where rules come in. By following a few basic rules, you can lose the weight and improve your cardiovascular health.

10 Simple Rules for Heart-Healthy Weight Loss
Rule 1. Make the commitment. There comes a moment when you have to decide if you really want to lose the weight or if you are content to remain at the weight you're at. If you're dissatisfied and want change, you have to make the commitment.

Rule 2. Choose foods that are high in dietary fiber. Fortunately for you, the foods that are naturally high in fiber are, for the most part, low in calories. That means you can enjoy the heart-healthy benefits of the fiber and lose weight without going hungry. To comply with this rule, eat lots of fresh fruits and vegetables, along with other foods that are naturally high in fiber.

Rule 3. Have some fish. Fish ranks high on the list of antioxidant-rich foods that help to keep your blood vessels flexible and prevent the buildup of plaque. Fish and other seafood are also great for losing weight because they provide ample protein without excessive amounts calories from fat. Even fatty/oily fish is good for you because the fish oil is rich in omega-3 fats – just what the doctor ordered for your heart health.

Rule 4. Drink plenty of water. It is important to stay properly hydrated when you are on a diet to lose weight. Water helps to keep you from feeling hungry, which can prevent you from overeating. Proper hydration is also important for the health of your heart and blood vessels. It keeps the nutrients in solution, helps to maintain the right amount of alkalinity in your blood, and can protect you from collapsing during exercise.

Rule 5. Consider having a glass of wine with dinner. A number of studies show that polyphenols in red wine may help to control cholesterol levels, prevent hardening of the arteries and promote healthy blood flow to the heart. But on't go overboard with these drinks. A good rule of thumb is one for the women and two for the men.

Rule 6. Go nuts for nuts. Until recently, nuts were generally considered off limits for people trying to lose weight. However, studies show that there is no reason to avoid these delightful foods if you can fit them into your diet as part of a healthy heart plan. So, go ahead and enjoy the anti-oxidant benefits that nuts provide.

Rule 7. Have an avocado. The avocado is an interesting fruit. Unlike other fruits, the avocado is high in fat. But the good news is, the fat in avocado is monounsaturated fat (MUFA), which helps to regulate cholesterol levels and keep your heart and blood vessels in great shape.

Rule 8. Fill up on dried beans, peas and seeds. These foods are high in fiber as well as protein and other key nutrients. The fiber is key because it helps your body get rid of LDL or bad cholesterol; this in turn helps to prevent the buildup of cholesterol plaque in your arteries.

Rule 9. Choose Whole Grains. Whole grains are naturally high fiber, healthy fats and vitamin E, all of which play a vital role in protecting your heart and blood vessels. Choosing whole grains instead of foods made with refined white flower can work wonders in keeping your calories down for successful weight loss.

Rule 10. Be Smart About Calories. You will have to make a special effort to ensure that the number of calories you consume is less than the amount that you burn. This will create the calorie deficit that is necessary to lose weight. If you can eliminate the sweets and foods with added sweeteners, you should fare well. Pay attention to all the other rules that are designed to produce weight loss and promote a healthy heart and blood vessels. 

       

The Health Benefits of Fiber

Overview

Millions of Americans are not getting the fiber they need sustain their health. In fact, you may be suffering, needlessly, from health problems that could easily be prevented by just eating more foods that are high in fiber and less sugar and other highly processed foods.

What is Fiber

Fiber is the insoluble part of carbohydrates that cannot be digested and absorbed. Although fiber is not absorbed from the digestive tract, it can affect your health in a number of ways, including binding with digestive waste and removing toxins from your body.

Types of Fiber

There are two main types of fiber – soluble and insoluble. Soluble fiber is fiber that can be dissolved in water and is found mostly in fruits. Insoluble fiber is more straw-like and is not soluble in water. Both soluble and insoluble fibers are important to your health.

Health Benefits of Fiber

Fiber is best known for its role in promoting regular bowel movements and preventing constipation.

In the process of moving waste from your gut, mops and traps bile, cholesterol, and other potentially toxic waste and moves through your colon and out of your body.

Another important benefit of fiber is controlling your blood sugar. It does so by slowing the breakdown of carbohydrates in the gut, so that sugar is absorbed more slowly. This helps to prevent potentially harmful spikes in your blood sugar.

Additionally, fiber also acts as a probiotic, which means it allows healthy bacteria to grow and reduces the amount harmful bacteria in the gut.

Numerous studies show that a diet rich in fiber may help to promote weight loss, reduce the risk of diabetes, high blood pressure, cardiovascular disease and colon cancer.

How Much Fiber Do You Need?

The National Research Counsel recommends that adult women consume 25 grams of fiber daily and that men get at least 35 grams. Children need smaller amounts.

Food Sources of Fiber

Fiber comes from plant foods. You can get the fiber you need by eating a diet rich in fruits and vegetables, whole grains, dried beans and peas, legumes, tree nuts and seeds.

Summary

Eat foods that are rich in fiber to keep your digestive tract healthy, prevent rapid spikes in your blood sugar, control your cholesterol and enjoy all of the other health benefits that you get from fiber. These benefits include weight loss and reducing the risk of colon cancer.