Foods Rich in Fiber

Fruits and vegetables provide valuable amounts of dietary fiber, in addition to potent vitamins, minerals and antioxidants, which help support a healthy immune system. To improve and maintain physical wellness and to help stave off infections and disease, incorporate a variety of fiber-rich fruits and vegetables into your diet regularly.

Fiber found in fruits and vegetables serves the body in numerous ways. According to the American Dietetic Association, fiber allows food to circulate efficiently through your body. In addition, fiber serves as a helpful tool toward maintaining healthy cholesterol and blood sugar levels, significant factors for preventing heart disease, obesity and diabetes. Fiber also supports healthy digestion and may prevent or reduce symptoms of constipation and other digestive irregularities. Because fiber promotes satiation, consuming fiber-rich fruits and vegetables regularly may also help you manage appetite and weight healthfully.

Types of Fiber

Fruits and vegetables provide significant amounts of the two types of fiber the body requires. Insoluble fiber, found in valuable amounts in vegetables such as green beans and leafy greens and in most fruit and vegetable skins, promotes digestive regularity and helps remove wastes from the colon. Soluble fiber, lush in fruits such as apples, bananas, kiwi, oranges and strawberries and vegetables such as artichokes, carrots, broccoli and spinach, binds with fatty acids in a the body and prolongs stomach emptying time so that sugar can be released and absorbed at a gradual pace.

Optimum Choices

To increase fiber in your diet, choose a variety of fruits and vegetables richest in fiber. According to the Mayo Clinic, optimum fiber-rich fruits include raspberries, pears, apples, strawberries, bananas, oranges dried figs and raisins. Vegetables richest in fiber include artichokes, broccoli, spinach, turnip greens, brussel sprouts, tomato paste and raw carrots. For added benefits, choose primarily fresh, colorful fruits and vegetables as they tend to offer densest amounts of nutrients.

Benefits

Fruits and vegetables, particularly those richest in fiber content, are recommended for sustained health and prevention of illnesses and disease. According to the Harvard School of Public Health, diets plentiful in fruits and vegetables are associated with healthy blood sugar levels, reduced risk for heart disease, stroke and likely some forms of cancer as well as lowered risk of eye and digestive difficulties. Fruits and vegetables also help regulate blood sugar levels and appetite, making them suitable for those with diabetes and those working toward healthy weight management. Antioxidants in fruits and vegetables contribute to a strengthened immune system and lowered risk for viruses such as the common cold and the flu.

BENEFITS OF EATING GRASS FED MEATS

Have you considered grass-fed yet meat? Here are a few reminder reasons on why to choose grass-fed:

1. Allows for the animal to consume its traditional diet.  Cattle are not meant to eat grains and similar to humans, we continue to see a negative impact on health when we consume foods that we aren’t designed to eat.   
2.  
3. Grass-fed beef is more nutritious!  Naturally higher in Omega 3 Fatty Acids, Vitamin A, Vitamin E and CLA, and contains less fat per serving. 
4. All natural---free of antibiotics and hormones. 
5. Animals are allowed to be animals.  They are allowed to graze the land and are raised using sustainable farming practices versus the alternative of being confined and crammed in feedlots. 
6. Food Safety benefits.  Because of their environment and quality diet, they are less likely to contract food-borne illnesses. 
7. It doesn’t taste like grass.

As if these benefits weren’t enough, I often hear from my clients is that it just tastes better!   But for the health of the animal and for the quality of the product, the grass is definitely greener on this side.

Look for the grass-fed marked products (ground beef, rounds and steaks) in your grocery store, or even better, purchase from a local cattle company or farmer that follows these practices.  

STAYING ON TRACK 7 DAYS PER WEEK

How do you change your unhealthy weekend habits? A good start would be to begin incorporating these healthy weekend tips so you can stay healthy—and on track!

1. Incorporate a longer workout. The best part of the weekend is that you have more free time. So while you might not be able to squeeze in a 30-minute run over lunch during the week, you can use the weekend to go for a longer run at a beautiful park nearby. Or go to the gym to try a new hour-long class. Use the weekend as a time to refresh your workout and get more activity in without feeling rushed.

2. Eat like it's a weekday. When you think about it, it doesn't really make much sense to eat differently on the weekend than you do during the week—especially if your food choices during the week keep you fueled and energized. It can be easy to skip meals on the weekend and then make up for it later by overindulging at dinner. So, make a point to eat breakfast, lunch and dinner while sitting down. Pack snacks for when you're on the go, and follow a schedule just like you would during the week. Your body will thank you!

3. Stick to your usual sleep schedule. Are you someone who has a firm bedtime during the week only to stay up late and sleep in on the weekends? Changing your sleep patterns could throw off your schedule (hard to eat breakfast when you get up at noon!), and could also interfere with weight loss. Just think of all those times you stayed up later than usual, got hungry and ended up eating something unhealthy! Changing your sleep schedule can also make it harder to fall asleep on Sunday night which could set you up for a tired Monday.

4. Get outdoors. Because most of us work indoors during the daylight hours, the weekend provides a nice opportunity to get outside, see the sun and connect with nature. Heading outside can boost your body's production of vitamin D, plus studies show that people are happier when they spend time out in nature. So, get out there and enjoy the great outdoors!

5. Fuel yourself for weekday success. Ask yourself honestly if you pushed yourself too hard with workouts or restricted your food choices too much during the week. If so, come Friday, your body may be hungry and tired, which can lead to overeating and underexercising on the weekend. Remember to practice moderation every day, eating and exercising in a way that you can sustain for the long haul—not just a few days or weeks.

6. Limit your drinks. While many of us forgo the soda, beer and wine during the week, we loosen up over the weekend and indulge. Just because you were "good" during the week doesn't mean that it's OK to make up for that with one night of all-out binge drinking.

7. Plan for relaxation. Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel. So how do you find time to relax? Take the whole weekend (or at least part of it) to schedule some downtime for at least an hour or two. Whether it's practicing your favorite hobby, seeing a movie with friends or even meditating quietly, do something every weekend that recharges you. You'll not only feel better, but also beat stress (which may also) help you drop a few pounds.

8. The weekend is for you. Break the on-again, off-again diet mentality. If you have a history in yo-yo dieting, make sure that you're not alternating between being "good" and "bad" throughout the course of a week. View the weekend as time for you—not a time to rebel or "cheat" on your diet and exercise plan. Remember that being at a healthy weight is about sustainable healthy lifestyle changes, not just a diet and exercise plan that you can maintain Monday through Friday. Revisit your goals and recommit to making healthy and realistic choices every day that set you up for success in the long term.

9. Plan for the week ahead. What better way to stay healthy on the weekend than by using your extra time to continue to set yourself up for success? Take a Sunday afternoon or evening to plan your meals, hit the grocery store, and do some big batch cooking for the week ahead. That way, when your busy week gets even busier, you'll already be ahead of the curve and able to stay on track! Don't forget about laundering your workout clothes, packing your gym bag, and getting prepared for workouts, too.

The Color of Plates and Cutlery Can Influence Taste

What you expect to taste when you see your plate hinges on a number of factors. Smell may be the most obvious but did you know the color of your dinnerware also plays a huge role? New research sheds light on how color may influence your taste buds. We offer up tips on how you can use this colorful info to your healthy eating advantage.

The Color of Your Cutlery

If you were served green macaroni and cheese or blue mashed potatoes, you’d probably have a hard time “tasting” the same foods in comparison to the usual stuff. Turns out this same “color” sensory can be applied to the color of your utensils (or even your tablecloth). A new study has confirmed certain color forks and spoons may influence the taste perception of food. When participants tasted the same foods using different color cutlery, certain ratings of taste, such as sweetness and saltiness changed. For example, yogurt eaten from a blue spoon was rated saltier than with other colors. While black spoons lessened the perceived sweetness of yogurt compared to white spoons.

Contrasting Plate Colors

So if different color spoons can change your taste perception, can plates do the same? A Cornell study from the Journal of Consumer Research says contrasting the color of food with the color of your plate can help you eat less and may be more psychologically satisfying. That study found those who didn’t contrast their plate colors with their food ate 22% more than participants with high-contrast food and plates, such as red pasta on white plates, or white pasta on red plates.

How to Use Colors to Eat Better

As you find healthier replacements for foods, use color contrast to trick your tongue into the taste that it wants. Overall if you’re looking to eat less, the name of the game is to contrast the colors between your food and your plate. Here are more color tips that will help you unconsciously make better choices:

Go Green: Eat green vegetables, salads, and healthier fare on green (or dominant vegetable color) plates. This may encourage you to eat more of the dish.

Go Blue: Because blue seems to signal saltiness to many, try “healthified” versions of your favorite foods with blue cutlery. While more research is needed on this, the implication is that using blue could help mitigate the changes in taste that results from making healthier food choices (which may be less salty than what you're used to).

Go Red: The study results corroborate previous findings that snacking with a red plate may help you eat less. Use red saucers to serve up treats instead of white ones.