There are plenty of research findings that show how fiber may have health boosting properties.
Here are 9 reasons to include fiber in your daily diet.
1. Help control blood sugar. Including soluble fiber may slow the breakdown of carbohydrates, as well as the absorption of sugar in your body. This may help control blood sugar.
2. Weight Loss. Fiber helps you feel fuller longer, which may help with weight loss and weight management.
3. Heart Health. Research shows that people eating a high-fiber diet reduce their risk of heart disease by 40 percent.
4. Stroke Risk. Research shows that for every 7 grams of fiber you consume, your risk of stroke is reduced by 7 percent.
5. Skin Health. Fiber, especially psyllium husk, helps your body eliminate yeast and fungus. Helping your body eliminate through the intestinal tract, instead of the skin, may help prevent breakouts.
6. Hemorrhoids. Fiber may help prevent hemorrhoids.
7. IBS or Irritable Bowel Syndrome. Adding fiber to your diet may help relieve some of the symptoms of IBS.
8. Diverticulitis. A diet high in fiber, especially insoluble fiber, may reduce your risk of diverticulitis by up to 40 percent.
9. Gallstones and Kidney Stones. A diet high in fiber, because it helps your body regulate blood sugar, may reduce the risk of gallstones and kidney stones.
The most complete fiber supplement, containing both soluble and insoluble fiber, is FiberPro. FiberPro contains five different plant fibers in a flavorless, easily dissolvable powder, as well as prebiotics to help restore the balance of healthy bacteria in your gut.
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Lemon water first thing in the morning has multiple heath benefits like helping with digestion, acts like a natural flush, boosts the immune system, may help clear skin, and assist with weight loss. If you are under 150 pounds, squeeze a half a lemon into a glass of water. If you are over 150 pounds, use a whole lemon. Try it for a month, and comment below with any changes that you notice. Happy alkalizing!
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Think cross training. Keep cardiovascular exercise scheduled in your workout plan, but change the activity you are doing. Try a new cardio class once a week, hop on an elliptical cross trainer, or step into the biking world. remember anything different from your regular routine is going to be good.
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Gratitude...is the key to happiness! Seriously, how can you not be happy when you are thinking about all the amazing things in your life? Get in a habit of thinking gratefully through the day of all the things you do have to be thankful for. Make a list of those things you are grateful for, and when you glance up and see the list say a quick thank you or two. Try it for a week and let me know what your results are. Remember don't just say the words...feel the gratitude!
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Do you struggle getting to the gym, or fitting that workout into your daily schedule. The solution: schedule exercise like an appointment. Write down exactly when you are going to workout in your calendar or planner. When the time arrives, but your sneakers on, grab your water and music and go. Don't give your self time to talk yourself out of keeping the appointment. Remember you are the boss of you, and you wouldn’t cancel an appointment with the boss, would you?
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Have you committed to a healthy eating plan, and getting ready to finally losing those unhealthy pounds? Your first steps are to take a picture of yourself, as well as taking your measurements. A healthy eating plan will not only allow you to lose weight, but inches as well. Nothing can be more inspiring than to see how far you have come.
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Do you have a favorite food that temps you to take a detour from your healthy eating plan? The solution: find a healthy substitute.
I love ice cream, however I use Greek yogurt, with a little raw honey with berries, dark chocolate chips, and / or walnuts as a substitute when I am craving something a little sweet.
What do you use to substitute for your most tempting foods? Comment below, so we can all help each other on this healthy eating path!
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If losing weight while following a system is proving to be a challenge, it may not be that you are doing anything wrong, and for you weight loss is just a matter of time. Remember that the number on the scale is not the only marker of your health. Consider other factors like your energy level and how you feel overall, how well you are able to perform your daily physical activities, and how well you’re sleeping. These and other health markers are all non-scale measurements that a healthy weight-loss regimen can improve. Jump start your weight loss program with a cleanse day. Cleanse for Life is a product that helps your body release toxins and impurities, and supports the body's ability to lose pro-inflammatory 'stubborn fat' that can often lead to greater health issues. Commit to a cleanse for one or two days, and get your body back on track.
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Fats are crucial to so many functions in the body. Different fats offer different advantages, whether it’s supplying monounsaturated, medium-chained saturated fats, or polyunsaturated essential fats. The variety of fats supplied through IsaOmega Supreme help ensure that people receive enough to meet their optimal nutritional needs, while knowing that they come from sustainable safe sources. . This exceptional fish oil contains
the most concentrated sources of DHA and EPA
omega-3 essential fatty acids, and is sourced
from the deep, unpolluted waters of Norway.
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Apple cider vinegar may help you lose weight, and here is why. The acetic acid in Apple Cider Vinegar suppresses your appetite, which increases your metabolism, and reduces water retention. Scientists also explain that apple cider vinegar interferes with the body's digestion of starch, which means fewer calories enter the bloodstream. The easiest way to incorporate ACV into your daily diet is by adding Natural Accelerator. Natural Accelerator has multiple ingredients that have been shown to increase metabolism like cinnamon, cayenne pepper, and green tea!
Do you skip breakfast attempting to save calories to lose more weight? It seems like it would be an effective weight-loss tactic, but eating breakfast will actually jump start your metabolism, and help you lose more weight in the long run. Choose high protein foods as the main staple, with eggs or Greek yogurt to help reduce sugar cravings later. Also make sure your meal is also high in fiber, which will help you fill fuller longer, and help flatten your belly, by choosing breakfast entrees made with whole grains. Short on time? Grab a Superfood Protein Shake with 24 grams of protein and high in fiber and active enzymes to help aid digestion. Mix and enjoy!
The mission to up your daily vegetable consumption has long been recognized as a way to protect against obesity. Most people know that adding veggies to an omelet to reduce the cheese, using them in baked goods, and pasta dishes is an easy way to consume more of the good stuff. What about trying zucchini ribbons, or spaghetti squash instead of the real thing. You can also incorporate pureed vegetables, like pumpkin into casseroles and oatmeal. The bonus on upping the veggies is an increase in fiber consumed, which helps us feel fuller, faster and longer.
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A spoonful of sugar, according to that famous song, apparently helps the medicine go down, but adding it to food may increase your risk of cardiovascular disease and obesity. Choose sugar that comes in its natural form like fruits, veggies, and whole grains, and skip that spoonful in your morning coffee. If you do need a little something sweet, try Stevia, which is extracted from the leaves of the plant species Stevia rebaudiana, and a natural sweetner.
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Yes, your mother was wrong. Snacking before dinner is definitely good for you! Are you meeting friends, family or a client for dinner? Grab an apple or a small cup of yogurt before heading out. The quick snack will help take the edge off your hunger, and ensure you eat a reasonable amount of your entrée, rather than overdoing it. NOTE: reach for a protein snack, as research shows that an afternoon snack of Greek yogurt can lead to reduced hunger, increased fullness, and less eating come dinner time.
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Cayenne Pepper, that beautiful bright red spice is definitely a great addition to your diet. This wonderful spice can not only boost your metabolism, but can also cut cravings for sweet. salty and fatty foods. Some studies even suggest that the hot stuff can increase the oxidation of fat, which means the body can better use fat as fuel. Sprinkle some cayenne pepper on scrambled eggs, or spice up a stir-fry with a little hot sauce. Try
Natural Accelerator, which contains cayenne pepper, apple cider vinegar, and other metabolism boosting ingredients! Two pills a day keeps the fat away!
Just chewing a piece of sugar free gum won’t necessarily curb your appetite. But chewing gum can keep your mouth busy when cooking up a meal, or minimizing devouring appetizers at a party, especially when you arrive hungry. Studies show chewing gum can lower cravings for sweet and salty snacks, and decrease hunger between meals, however the long term effects of gum chewing on weight loss are minimal. Chewing gum does have a side effect...fresher breath! So even if you don't lose any weight, your breath will sure smell better!
STOP fixating on eliminating all the bad stuff from your diet like cookies, cake, pizza, and all that heavy cream in your morning coffee. Instead focus on adding healthy foods to your daily diet. Attempting to ditch all the “bad” stuff can seem like an overwhelming task, so make your healthy eating plan easier to stick to by focusing on just one hurdle at a time. Science says it takes anywhere from 18-254 days to form a new habit, so don't give up. Incorporate as many healthy habits as you’d like—drinking more water (aim for half your body weight per day), or adding 1 or 2 new fresh fruits and veggies. Celebrate the little wins everyday, and soon those little wins will add up to a healthier, happier you!
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It may sound strange when you hear advice that tells you to get your tush out of your desk chair at work, but sitting all day has been linked to obesity, poor posture, pain. Try a sit-stand workstation to switch things up and burn some more calories while standing. Standing up straight, with your abs tightened also is a good core strengthener. Another idea is to take a couple minutes and do some quick exercises with an exercise band...biceps, squats, and shoulders are easy to target and only take a couple of minutes.
Green tea is known for its ability to metabolize fat, which is why drinking green tea is one of the most common tips for shedding a few pounds. Drinking green tea in addition to resistance training, increases the potential for fat loss. To amp up the antioxidants and for a little extra flavor, add a little squeeze of lemon or lime, and enjoy!
History shows us that plate sizes have increased over the past millennium. When it’s time for dinner, choosing a smaller plate (8-10 inches) instead of a standard dinner plate (12 inches or more) can make us feel fuller without consuming more food. How does this crazy trick work? First, smaller plates generally lead to smaller portions, and second, the brain may associate the white plate with less food.
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The time you spend visualizing what you would look and feel like with a few less pounds, can help you internalize the health and fitness changes that will be required for successful weight loss. Research suggests that when you imagine achieving an exercise goal—like running a 5k, or increasing weights for your next workout—can actually enhance your performance. Time to go inside to see the results on the outside.
When you don't go within, you go without. Yogi Bhajan
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