fiber

Rotating Your Green Vegetables

July 9, 2015 by Ajima Jackson 1 Comment

rotate your greens Eating the same vegetables is certainly better than eating no vegetables. However, a lack of variety in the greens you consume doesn’t just lead to boredom but can also have negative health effects for some people.

Rotating Vegetables is Important

It’s common knowledge that eating a variety of foods is the key to good health and vegetables are one of the most important food groups to eat daily. Though all vegetables are important, green vegetables are one of the most nutritious food for a few different reasons.

Green vegetables are packed with vitamins- primarily A, B, C, E and K
They are a great source of dietary fiber- soluble and insoluble
These vegetables support and strengthen the immune system
They help the body heal damaged cells
Eating them regularly will lower bad cholesterol
Green vegetables contain minerals and phytochemicals not present in any other foods

It is easy to eat the same leafy greens repeatedly, especially if you eat a lot of salads. Typically when someone finds a vegetable or salad blend they enjoy they tend to keep going back to it. This habit can lead to some unintended consequences.

Why You Need a Variety of Green Vegetables

There are two ways eating the same green veggies over and over is counterproductive to your health:

You limit how much nutrition you can gain from your daily servings because the nutrients aren’t diverse.
Some vegetables may be harmful in large quantities depending on your health. These you have to rotate.

Not all greens are created equal and some varieties have more nutrients than others. For example, iceberg lettuce is common in many store-bought salad blends and is often used in salads at restaurants and fast food joints. Iceberg is mostly just water and lacks nutrition, therefore eating this vegetable isn’t going to help you much as eating a variety of greens. Instead you should eat a variety of salad lettuces higher in nutrition and mix them all up. If you don’t rotate the green veggies you eat, you could be causing your diet to become deficient in minerals or vitamins like calcium or vitamin C.

Become familiar with what nutrients and vitamins are in the green veggies you’re eating. Look them up online on sites like Fooducate and the USDA’s Nutrient Database and you’ll be able to see the nutrient composition of the green veggies you eat regularly and which ones you could add to your diet. and If you eat high-quality produce and a large variety you won’t need to take a lot of dietary supplements.

Although the vegetables you find at your grocery store or farmer’s market are all safe for consumption, eating the same produce over and over or eating one type of vegetable in very large quantities can cause health problems for some people who may not be aware of the potential issue. Let’s use spinach as an example.

Spinach is a very, very nutrition leafy green that is rightfully considered a superfood. It is common in salads, green smoothies and many other dishes. Have you noticed that your teeth may feel somewhat gritty or like they have a coating after eating spinach? This is because of oxalic acid. The average healthy person could eat a few handfuls of spinach a day without a problem. However, some people are more apt to developing kidney stones, a condition that eating a lot of spinach can exacerbate. Eating nothing but spinach or a large amount every day is what we are talking about. Most people would have no issue, just people with specific medical issues. The problem: Many people may not be aware that they have these medical issues.

“It is now generally believed that the body can dispose of oxalic acid at even relatively high dietary quantities without trouble. Trouble arises for people who may have a genetic predisposition that impairs their bodies’ ability to process oxalic acid, so they may need to regulate their intake of it.

Some studies suggest that people with a history of heavy or recent antibiotic use may be at much greater risk from dietary oxalate. Many antibiotics can kill the flora that degrades oxalate such as oxalobacter, and lactobacillus acidophilus and bifidus. Oxalobacter is a human intestinal bacteria that can reduce the urinary oxalate concentration following an oxalate load.

Those with kidney disorders, gout, rheumatoid arthritis, or certain forms of vulvodynia are typically advised to avoid foods high in oxalic acid. For a normal healthy person developing kidney stones from a high volume of oxalic acid in foods is very unlikely.” – Rebootwithjoe.com

Should we avoid eating oxalic acid? No, we just have to be aware of our own health and understand what is in the green veggies we eat so that we can get the most out of them. Just like many things in life, too much of a good thing can be a bad thing in some cases. Always eat a variety of vegetables and leafy greens. This is especially crucial for those eating a vegetarian or vegan diet.

How to Rotate Your Green Veggies

Eating a variety of green vegetables is more than just buying a different lettuce the next time you go grocery shopping (though this is a good place to start). First you need to understand the different families of vegetables. Here are the 4 main families of greens you’re going to commonly use in green smoothies and salads.

Cruciferous
- kale
- cabbage
- mustard green
- broccoli
- cauliflower
- arugula
- collard greens
Amaranthaceous
- swiss chard
- beet greens
- lambsquarters
- spinach
Asteraceous
- lettuces (romaine, butterhead, etc.)
- dandelion greens
Apiaceous
- parsley
- cilantro

When it comes to rotating your greens you don’t want to just rotate varieties within a family but also the families themselves. So, if you eat a lot of kale in your smoothies one week, try to use lettuces or spinach the next week. This also goes for salads you make or just any vegetables you use in cooking. Make a concerted effort to try a new vegetable every time you go grocery shopping.

Eat More Healthy Fiber to Lose Pounds

June 23, 2015 by Ajima Jackson Leave a Comment

eat more fiber Fiber is a super important nutrient that primarily affects digestive health. Unfortunately, the average American’s diet is lacking in fiber. The typical woman in this country only consuming around 15 grams when she should be consuming at least 30 grams. That’s the average. Many people are eating far less.

Aside from general health, there is another reason fiber is so important. It can help you lose weight and maintain a healthy weight! Check out this info, which includes our top 10 fiber picks.

Fiber and Weight Loss

There have been a few studies done on the subject of fiber and its effect on weight. One main study featured in Nutrition Reviews had results that showed participants who ate just 14 grams more of fiber per day lost 4 lbs in 3.8 months. Keep in mind that this result was from only changing fiber intake, nothing else. That is very impressive.

Another study published in the Annals of Internal Medicine confirmed that participants that ate 30 grams of fiber a day with no other dietary changes lost an average of 4.6 lbs. Additionally, those who made further changes and switched to the American Heart Association (AHA) diet lost an average of 6 lbs. The AHA diet is stricter but if you are at risk of diabetes and are overweight, it could be a very good option for you.

Eating more fiber isn’t just as simple as reading labels. There is more to fiber than people realize.

Insoluble vs Soluble Fibers

Did you know that there are actually two types of dietary fiber? Insoluble and soluble fibers are both important for overall health but they do perform different functions in the body. As the terms suggest, insoluble fiber doesn’t dissolve in liquid while soluble fiber will dissolve. The ability to either dissolve or not dictates what benefits you’ll receive.

Despite common misconceptions, soluble fiber is the type that will make you feel full. The reason for this is that this fiber essentially gels when it meets liquid in the stomach. This process make your digestive system slow down which in turn is very beneficial for those who need help controlling insulin levels for their diabetes. There is also speculation that people can lower their bad cholesterol (LDL) by eating more soluble fiber.

You may have been told previously by a doctor, family member or friend to “eat more fiber” when you have trouble going to the bathroom. The fiber that is well-known for helping constipation is insoluble fiber. Essentially insoluble fiber creates the opposite effect of soluble fiber: soluble fibers slow everything down while insoluble fiber helps the digestive tract get everything out. In fact, too much soluble fiber can cause constipation. Insoluble fiber is also essential for maintaining healthy gut bacteria. Insoluble fiber doesn’t break down in water and passes through the system more intact.

Both insoluble and soluble fiber foods should be eaten on a regular basis. With a healthy diet rich in whole foods, getting enough of both fibers isn’t difficult.

10 Delicious Sources of Fiber

You don’t need to drink or eat tasteless, and sometimes expensive, supplements to get your daily intake of fiber. Whole foods not only provide the dietary fiber every woman needs but they also offer many other nutrients that you won’t get from a supplement.

There are many sources of fiber, but these 10 foods not only taste great but also contain the fiber you need to support a healthy digestive system.

Apples- Soluble

Apples are also a great source of soluble fiber and are a good snack for those with weight loss goals. Eating a typical medium apple will give you 4.4 grams of fiber as well as vitamin A, C and B-6. You will also get magnesium and iron. Apples are fairly high in natural sugars (around 19 grams) so limit yourself if you are trying to lose weight.

Dates – Insoluble

Being an insoluble fruit, dates are a great way to get some fiber as well as some sweetness. Dates are actually so sweet (93g in 1 cup!) that they work very well in smoothies and other meals as a replacement for sugar. Dates contain 12 grams of fiber in one cup and also are a good source of protein, with around 3.6 grams. Dates are super low in fat and packed with potassium, calcium, vitamin B-6, iron and magnesium. Buy a pack the next time you’re at the grocery store.

Raspberries and Blackberries – Soluble

Both of these berries are packed with antioxidants that promote overall health. They are very similar in nutrients with one cup of each both being around 8 grams in fiber. Blackberries are a little sweeter so they are higher in calories but not by much. Raspberries contain higher amounts of vitamins C and B-6 while blackberries are higher in vitamin A, calcium, iron and magnesium. Since both fruits are so similar, mixing and matching will help you get enough vitamins from both.

Wheat Bran – Insoluble

Wheat bran is a huge source of insoluble fiber with 60 grams in one cup. It is also a good source of protein, thiamine, magnesium and iron. Wheat bran can be treated like a cereal, either hot like oatmeal or cold in milk. Since wheat bran is so high in fiber it is extremely filling and a true “secret weapon” for those who are trying to lose weight but often feel hungry.

Kale – Insoluble

Like many dark leafy greens, kale is essential for good health. It is packed with a ridiculous amount of vitamins (133% of vitamin A and 134% vitamin C) as well as iron, calcium, magnesium and potassium. One cup of chopped kale has roughly 3 grams of fiber and protein. Raw kale leaves put into a green smoothie and baby kale is great in salads as it doesn’t have the bitter flavor of mature plants. If you find you have stomach trouble with raw kale, try cooking it first.

Butternut Squash – Insoluble

Butternut squash can usually easily be found in the grocery store and tastes delicious- somewhat like pumpkin. It can be cooked in many ways and even mashed as a substitute for potatoes. One cup of butternut squash has 2.8 grams of fiber and 63 calories. It is high in potassium, iron and magnesium. It is also well-known for being super high vitamin A with a level of almost 300%.

Lentils – Soluble

Lentils contain both soluble and insoluble fiber but are higher in the former. Though lower in fiber than other foods listed (around 1g in 1tbsp) it is still high in other nutrients. Even small amounts are very filling and you can easily use this food as an addition to warm foods like soups.

Sesame Seeds – Insoluble

Sesame seeds are quite popular in Asian cuisine but are very versatile. They are tasty toasted and raw and can easily be used as a fiber-boost addition to meals like salads. One tablespoon of sesame seeds contains 1.1 grams of fiber and 1.6 grams of protein. These seeds are also high in calcium, magnesium and iron.

Kiwi – Soluble

These sweet green fruits are small but pack a nutrient punch with 106% vitamin C and 2.1 grams of fiber. They are fairly low in sugar, 6 grams, so they are a good fruit for people trying to lose weight. Kiwi is high in enzymes similar to pineapple so consuming multiple fruits can have your tongue to feel irritated.

Fiber is a super important part of a good diet yet often overlooked when other nutrients like protein take precedence. Whether you are trying to lose weight, struggling to keep under your daily calorie limit or just are experiencing digestive problems, eating more of the foods featured here and others will help you get the results you are looking for.

7 Foods for Supporting Colon Health

April 7, 2015 by Ajima Jackson 1 Comment

colon health foods Digestive health problems are easily the most common ailments adults experience in the United States. According to a survey done, almost ¾ of Americans experience some type of digestive problem. Colon health is particularly important for those trying to lose weight.

“Colon cleansing has the potential to aid weight loss; some people claim to have lost up to 20 pounds over the course of a month. The average human colon weighs about four pounds empty and can hold up to eight meals’ worth of food before digestion finally occurs. A colon cleansing can result in significant weight loss and kick-start your metabolism, as well as refocus your attention on better food choices and whole-body wellness.” – Gaiam.com

Ulcerative colitis and colon cancer are two problems that are fairly common in the United States. Eating a healthy diet is the first step working to prevent colon disease and other gastrointestinal issues.

Broccoli

Often toted as the number one food for preventing cancer and promoting colon health, broccoli is a powerhouse of a vegetable. Broccoli contains two chemicals which fight cancer: sulforaphan and diinodylmethane.

Sulforaphan has been studied quite extensively. One study done in 2010 by the University of Michigan Comprehensive Cancer Center showed that this chemical not only killed breast cancer cells in lab and mouse studies but also prevented further tumor growth.

It is best to eat mature broccoli raw or very lightly steamed. Broccoli sprouts are thought to be about 50 times higher in sulforaphan so you can include those in salads or stir fry as well.

Yogurt

One of the easiest things you can do to improve your overall intestinal health is to eat a serving of yogurt every day. High quality yogurts are packed with healthy bacteria and probiotics that your gut needs to be healthy and function properly. Yogurt is especially helpful for those with constipation and other bowel movement issues.

Studies support that yogurt is especially important for helping to prevent colon cancer by giving the body an easily absorbed source of vitamin D and calcium. Yogurt also increase the acidity of your digestive system to a healthy level. When the colon is acidic enough it makes it more difficult for polyps to form.

Salmon

Salmon is packed with nutrients and it is highly recommended that it be a part of a healthy diet, unless you follow a vegetarian or vegan diet. Salmon is easy to digest and it’s amino acids are much easier for our bodies to use compared to red meats. Salmon is a great source of healthy cholesterol since it is rich in omega-3 fatty acids.

Salmon is also rich in vitamins A, B and D as well as minerals like calcium and phosphorus. This fish also contains selenium which is a mineral that is often more difficult for humans to consume enough of in the average diet. Salmon helps everything around your body from your skin and hair to your cardiovascular health.

Brown Rice

Brown rice is already widely believed to be a healthier option when compared to white rice. Brown rice is higher in fiber, rich in magnesium and selenium, contains many antioxidants, and releases sugar more slowly.

A study done by Loma Linda University further proves how important brown rice is in the diet. Their research showed that by eating brown rice once a week the risk of colon polyps was reduced by 40%. Colon polyps aren’t cancerous but they do increase the risk of colon cancer. By reducing polyp growth, the change of getting cancer is greatly reduced.

Curry

Curry is quite a popular dish in India and Asian countries. In India cancer rates are quite low and researchers are beginning to study whether the classic curry dish might be responsible. While you would have to eat a lot of curry to prevent polyps, studies do show that capsules of curcumin (the chemical in tumeric, the spice used in curry) affect polyp growth.

A study done with a small group of people at John Hopkins shows that combining curcumin with a chemical found in onions reduced polyp growth by 60% and shrunk the polyps in size by about 50%. While the participants group was very small, researchers have high hopes for curcumin.

You can harness some of the power of curry by having it in your meals once or twice a week. You can even combine it with other foods listed here that are colon friendly.

Spinach

Spinach is quite a popular superfood and has long been studied as a food that fights against certain diseases and ailments. Oregon State University had a study that showed eating spinach in cooked foods reduced the carcinogens that can contribute to cancer growth.

Spinach is packed with vitamins and minerals. It is also a great source of fiber which also assists in over digestive health. Spinach can be eaten raw or cooked, with raw being the best way to gain all nutrients from the vegetable. You can also blend it into a smoothie.

Mushrooms

Mushrooms don’t seem a likely candidate as an anti-cancer food but they are. The mushrooms most effective at preventing colon cancer are shitake and maitake. Both mushrooms are very high in selenium as well as other nutrients that can be difficult to consume enough of through a typical diet. Selenium helps prevent cancer by protecting your body from free radicals as well as strengthening your immune system.

If you have a family history of colon health issues or have found that you’ve been having tummy trouble, try adding these foods to your diet. Changing your diet is sometimes all that is needed to help with chronic stomach trouble.

Simple Formula for Fat Loss: Protein, Carbs and Fiber

March 24, 2015 by Ajima Jackson 1 Comment

Three major factors in a healthy diet are protein, carbs and fiber. People tend to be so focused on low fat, low carb or low sugar that they forget about these other very important components. Protein, carbs and fiber all affect weight loss and by understanding them can help you to make better food choices that will positively affect your health.

Each person is different! There is no one size fits’ all guide to any of this, but I’m going to give you some suggestions to help you put together a mix of foods that works for you.

protein carbs fiber

How Protein Affects Weight Loss

Protein is extremely important when it comes to weight loss. To the uninformed, eating a lot of protein is just tied to gaining a lot of muscle mass but this isn’t the case.

Protein affects weight loss by boosting your metabolism. Studies have proven that diets with health protein spark and support fat loss. Protein is also essential for those leading active lifestyles as it is responsible for rebuilding muscle.

“One of the key researchers in this area, Donald Layman, Ph.D.⁶, from the University of Illinois, has published many papers on the subject. He has found that the high protein, leucine rich diet, in combination with lower carbohydrates (150 grams or 600 calories per day) is effective to support weight loss, blood sugar metabolism, and a variety of factors that have an impact on cardiovascular health.

His research points out that during weight loss our bodies can easily lose muscle mass (and bone for that matter). Leucine has a direct signaling effect on muscle that prevents muscle loss during weight loss. This means that on a high protein diet, the weight that is lost is mostly fat, not muscle. Whereas on a high carbohydrate weight loss diet, much more muscle is lost.

Leucine directly communicates to insulin, instructing it to work efficiently in muscle. This not only helps preserve muscle mass, but also helps muscles use glucose as fuel, in turn supporting healthy insulin function.” – Wellness Resources

Vegetarians and vegans will need to eat alternative sources of protein since meat isn’t an option. Beans, lentils, soy products, vegetable gluten and some grains are very high in protein as are leafy greens. Regardless of whether you eat meat or not, if you find yourself struggling to eat enough protein, consider a high-quality protein shake. It is recommended to consume about ¾ of your ideal weight in grams of protein daily as a guide or you can check out a macro calculator, like iifym.com, to get an idea of how much protein you could be eating for weight loss.

Healthy Protein Options
- Greek yogurt
- Cheese (cow and goat)
- Eggs
- Milk
- Whey
- Fish
- Fowl
- Lean cut red meats
- Beans and lentils
- Meat-less/meat substitute products (Seitan, texturized vegetable protein, etc)
- Soy and Tofu (yes, I know that many people believe that soy products are problematic, but many don’t believe that. Do your own research.)
- Leafy Dark Greens

How Carbs Affect Weight Loss

Carbs are quite a controversial subject when it comes to diets. Some people thrive and melt fat right off on high carb diets while others are equally successful on low carb diets. Either way you look at it, carbs are a very important part of your diet.

Carbohydrates are essentially the energy our body is fueled with. However, not all carbs are created equal. There are simple carbs and complex carbs. Simple carbs often come mainly from sugary foods and break down into insulin very quickly. The main source of these in the American diet are processed foods, like ice cream, candy and white bread. Complex carbs break down more slowly and also contain more nutrients, vitamins and minerals. Examples are unbleached, whole wheat bread and various vegetables. Bottomline: Simple carbs tend to cause people to gain weight because they break down quickly, spike insulin levels and if they are not burned off they are stored as fat in the body. You can eat carbs and lose weight…but junk food carbs, white bread (and other bleached foods) and any highly processed carbs should be avoided as much as possible. If you absolutely want to be able to indulge in these foods, you’ll need to use portion control/moderation or count macros.

Even if you choose to limit carbs from grains, be careful that you still consume enough carbs in the form of vegetables and fruits.

Healthy Carb Examples
- Quinoa
- Barley
- Bulgar
- Wheat berries
- Whole wheat pasta
- Brown rice
- Sweet potato
- Whole wheat, unbleached grain bread
- Fruits (Worried about high sugar fruits? Check the Glycemic Index)
- Veggies of all kinds

How Fiber Affects Weight Loss

Pretty much everyone knows fiber is important in digestion, but did you know it also affects weight loss?

Fiber is simply the part of a food that isn’t able to be digested. There are both soluble fibers and insoluble fibers. It is the insoluble fibers that help our digestive system, fight fat and also help lower cholesterol. Fiber is also important for a healthy heart since it lowers blood pressure by increasing blood flow.

Experts recommend that you eat between 30 and 40 grams of fiber on a daily basis. If you have a difficult time eating enough fiber or find you have digestive issues you may need to drink a natural fiber supplement. Visit your doctor if you are eating plenty of fiber but still have issues like constipation as you might have a health issue, like IBS.

Healthy Fiber Options
- Grains and whole wheat foods
- Oatmeal
- Beans, peas and other legumes
- Whole nuts
- Leafy greens
- Fruits and Veggies

A healthy diet is one that consists of healthy proteins, carbs, fiber and fats. Regardless of what particular diet you follow, base your meals around whole, REAL foods. The less chemicals and processing, the better. Try to eat raw vegetables and fruit as often as possible and don’t be afraid of healthy fats. Organic produce and grass-fed meats are a little more expensive but are packed with nutrients and have higher levels of healthy carbs, protein and fiber. Do what you can. You can eat healthy in many situations.

If you are looking for a new diet, it is a good idea to consult your doctor or a dietician. Otherwise, use good judgment when reading books or using online resources. Be wary of diets that exclude major food groups or seem too good to be true as they often are. Not all diets work for every person so you may need to experiment a bit. Regardless of what way you chose to eat, protein, carbs and fiber should all be present at the recommend grams for daily consumption.

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8 Natural Appetite Suppressors

June 17, 2014 by Ajima Jackson Leave a Comment

How do you deal with cravings? Cravings for foods that you know will cause weight gain and poor health are difficult to deal with and cause many to give up on their weight loss journey. There are all sorts of methods people use to suppress their appetite when trying to change to more healthy eating habits. Some people use natural appetite suppressors while others use over the counter diet pills or prescribed pharmaceutical products. Diet pills and pharmaceutical products are not ideal as they can have harmful side effects and are not realistic for the long term. You don’t want to be dependent on pills to keep your eating habits in check. Today. I want to share some natural appetite suppressors you can use instead. These are things that you actually can work into your daily eating habits for the long haul.

1. Rye Bread

Natural Appetite Suppressors Rye is a type of grass which is used as a grain. There are many types of products manufactured using rye, including bread. There are many benefits of eating rye bread, vs. wheat bread (most people are eating processed and bleached wheat). First and foremost, it helps balance the glucose and blood sugar levels in the body. This is because it is rich in natural whole fiber that makes you feel fuller for a longer time frame after you eat it. It also helps boost the metabolism to improve digestion. Rye bread is also an excellent appetite suppressor because of the high fiber content. Since it is natural, there are no harmful side effects.

2. Drinking Water

Water is also considered to be a great appetite suppressant. Water should be used by making sure that you are in fact hungry. In most cases, when the body is dehydrated, it shows the same signs as hunger. Many people are not familiar with how their body signals a need for more water. We want to be in tune with that so that we give our bodies what is needed. If you are eating when your body is crying out for water, you are more likely to gain weight because you will continue to mistake the feeling of dehydration for a need for more food. If you feel hungry, you should drink a glass of water (at least 8oz) and wait for 15-30 minutes. If the hunger feeling was a result of dehydration, it will be subsided. If not, you can have a snack.

3. Wasabi

This is a natural spice which is mostly used for preparing sushi. Spicy foods in general are great appetite suppressants because there is a limit to how much of them you will eat. Eventually, you turn the plate down due to the heat and you don’t overeat them. Wasabi is very spicy and that is the quality that makes it an effective food for eating when on a weight loss regiment. It is very versatile and can be added to a number of things like deviled eggs, nuts, marinades for meat, veggie dips, homemade salad dressings, etc. In addition, it acts as an anti-inflammatory agent.

4. Fava Beans

Fava beans are another type of food that is extremely high in fiber content. In addition, it also contains an ingredient known as isoflavone. First and foremost, the fiber content keeps you feeling full for longer. Also, isoflavone is beneficial in suppressing your appetite. Foods that are rich in fiber play an important role in regulating the cholesterol levels in the body. Fibers also help control the glucose levels in the blood. So, not only do Fava beans help suppress the appetite, they also help keep you healthy.

5. Almonds

You should eat almonds regularly. They are a great source of Vitamin E which keeps your brain sharp. They also contain antioxidants and magnesium. In addition, almonds are also rich in fibers. Moreover, they stay in the digestive system longer than most food items because the fiber is not fully digested. Due to this, they keep you feeling full for longer, which helps in suppressing your appetite. The fibers in almonds also keep your blood pressure under control and prevent other cardiac diseases.

6. Chia Seeds

Like most edible seeds, Chia seeds are rich in fiber. The difference with chia is that when they are in water they produce a gel that is water based and sticky which adds to the full feeling they create. They also are full of healthy omega-3 fats and healthy protein. The ounce of chia seeds can give you 4.4 grams of protein. Due to this, they should be consumed on a regular basis in things like salads, smoothies and puddings.

7. Mint

There are many different ways that mint can help you suppress your appetite. You can chew fresh mint leaves when you feel hungry. The strong aroma of mint will suppress your appetite (buy some essential oil and add it to a plain tea light candle). Moreover, you can also drink mint-infused water to suppress your appetite (recipe). There are many people who use mint chewing gums to suppress their appetite (watch out for artificial sweeteners).

8. Fiber Powder Supplements

If you find it difficult to consume natural fiber, you can always take over the counter fiber powder supplements. There are countless supplements available in the market. The best thing about these supplements is that you can dissolve them in your favorite drinks because many are tasteless. You can also put them in things like smoothies, pudding and yogurt. It will fulfill your fiber requirements and also suppress your appetite.

What Makes Processed Sugar Addictive?

May 9, 2014 by Ajima Jackson Leave a Comment

Is Processed Sugar Addictive?

There has been a lot of discussion and debate over whether sugar is truly “addictive”. What has been proven is that the brain reacts to sugar in the same way that it does to some addictive drugs. It is true that the more sugar you eat, the more you will crave it. This is because the addictive properties of sugar can trigger a chemical and behavioral patterns common to chemical addictions (similar to traditional drug addiction). Removing sugar from your diet can do more for you than just reducing weight. Quitting sugar can help you to control the impulsive behaviors, blood sugar crashes and mood swings that come with the addiction and that produce withdrawal symptoms common with addiction.

What Happens to the Brain on Processed Sugar?

Processed sugar, when processed by the brain, turns into a specific form of glucose – just as it does elsewhere in the body. The way the brain processes sugar and the form of glucose it turns into is slightly different. This is a fuel that feeds certain specific neurotransmitters in the brain that affect the receptors associated with pleasure and reward. These are the same receptors that are affected by endorphins that the body released upon exercise. The brain is complicated and not much is really known about the intricacies of its processing. One thing that is known is that the associative pattern capability of the brain should never be underestimated. It takes seconds for the brain to learn that sugar can deliver the same feeling of pleasure as a 5 mile run, but it can do so with less effort. Survival demands that the body maximize its efficiency so it determines that sugar is a better source of pleasure than something that requires so much effort. When you are in need of comfort or pleasure to medicate things like stress and emotions…your brain learns that sugar is a quick fix.

How does it affect the brain?

When you put sugar into your body, the opioid and dopamine receptors in the brain are affected. These are the receptors that are most associated with pleasure and reward. It is the sudden influx of a stimulating substance to the receptors, and then its sudden removal (the sugar crash), that can then make the neurochemicals of the brain crave more sugar. It is a form of chemical interaction that results in a behavioral pattern. The brain learns the association that eating sugar increases feelings of pleasure and reward so it sends out signals craving sugar. This craving can then lead to addictive behaviors and binge consumption, all to avoid the very real neurochemical pain at the loss of pleasure. Craving sugar isn’t something that “is in your head,” it is a chemical drive to rebalance the brain that has been thrown out of balance by its introduction in the first place.

How to decrease your sugar intake

You can reduce and eliminate sugar from your diet easily. It will take you about 3 weeks of making an effort and paying close attention to your diet and then the adjustment is done. Here are a few ideas to help.

Don’t drink sodas; even sugar free soda can be something that you may want to avoid. You will do better to break the habit of drinking sodas rather than create a new one of trying to find the sugar free soda you like.
Avoid or reduce specialty coffees and drinks. These come with a lot of sugar already added in.
Read nutrition labels and ingredient lists on all food and drink packaging. Sugar is often added as a preservative in many foods and drinks. You would be surprised at how much sugar you can find in frozen vegetables and entrees.
Satisfy your sweet tooth with fresh fruit. Fruit has fructose, which is a natural sugar which is processed easily by the body, it also has fiber and other elements you need for good health, like vitamins. The sweetness of the fruit can be a great way to keep a dessert item on your list of choices.
Remember that the less processed sugar you take in, the less you will also crave sugar. Your body will adjust quickly, its breaking the mental habit and desire for sugar that may take a week or two.

References

Avena, Nicole M.; Rada, Pedro and Hoebel, Bartley G. “Evidence for sugar addiction: behavioral and neurochemical effects of intermittent, excessive sugar intake”. Neuroscience & Biobehavioral Reviews, 2008;32(1):20-39. Epub 18 May, 2007.http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/

Rettner, Rachel. “Is Sugar a Drug? Addiction Explained.”. LiveScience October, 28, 2013. http://www.livescience.com/40749-addiction-drugs-sugar.html Accessed 2014-05-01.

World Health Organization, 3 March 2003,”WHO/FAO release independent Expert Report on diet and chronic disease”. Accessed 2014-05-01.

What are the best carbs to eat when you are slimming down?

April 16, 2014 by Ajima Jackson 1 Comment

best carbs slimming When you are trying to slim down one of the most difficult things to manage is your carb intake. Some weight loss plans promote “no carbs at all” or very little carbs. For many people, that is not a good idea, especially if you are looking to lose the weight and to keep the weight off long term because you have to commit to eating that way for life to keep the pounds off. Healthy carbs, like healthy fats, are necessary to the healthy functioning of your body and the metabolic process of burning fat.

What is the difference between a “good” carb and a “bad” carb?

While carbs are necessary for fat loss, some carbs are not the best for it. The main difference between a “good” carb and a “bad” carb comes down to whether or not they are simple or complex. A simple carb is one that the body can convert to glucose quickly. A complex carbohydrate is metabolized more slowly. A simple carb can provide you with a quick blast of energy and fuel, often followed by a crash similar to a sugar crash. The complex carb provides a longer lasting source of energy. FIBER is a major factor of whether a carb is complex or not. For example, an orange is complex and table sugar is not. This becomes important as the process of burning fat is something that takes hours, not minutes. You may feel tighter and lighter after you work out, but the truth is that it simply starts a process of burning fat that takes hours for the body to complete. The body needs a complex fuel source during that process to burn fat most efficiently that will not be loaded with unneeded processed sugar, fats or chemicals.

Here are some of the best carbs to eat when you are slimming down.

Quinoa

Quinoa is a grain that provides you with an excellent source of complex carbs. One of the best things about quinoa is that it can be used as a replacement for rice or pasta. The grain expands and softens when cooked and holds flavor well. White bleached rice is one of the hidden bugaboos of dieting as one cup of cooked rice (the typical dinner serving) can have more calories than the rest of the meal. Quinoa provides you with a replacement that is low calorie, has good fiber and still delivers on taste.

Popcorn

Surprise! Corn has made the list. Popcorn is a starchy food that can provide you with an excellent source of the right carbohydrates. The trick is not to ruin the goodness of popcorn with what you choose to top it with. A little butter is fine, but not butter flavored popcorns or a highly salted one. If you want a topping, add it yourself so you know how many calories are added. Try herbs and salt-less seasonings.

Oatmeal

Oatmeal is a great way to start the day because it gives you a solid store of energy to work with. You won’t find that you get the mid-morning hunger pangs if you eat this first. Breakfast is exceedingly important when you are slimming down because your body is coming off of a fast period between dinner and sleep. If you don’t eat, your body may slow your metabolism to conserve energy. Imagine doing that every morning…you can see where the problem would come in. Making sure you take in the right, long-lasting fuel in the morning will prevent you from eating the wrong things during the morning. Try fresh fruit, cinnamon and nuts as a topping.

Whole Wheat Bread

Whole wheat bread has more nutrients in it than most and unlike the white breads; it does not use processed flours. Processed and bleached flours take the complex carbohydrates of wheat and make them into simple carbs. Tip: Everyone gets tempted in the bread aisle to reach beyond the whole wheat and grab some multi-grain bread. Don’t do it. With rare exception, many multi-grain breads are nothing but white breads with a rolled topping. Stay with the whole, unbleached wheat brands and reach your goals.

Whole Wheat Pasta

The same goes for pasta as it does with bread. Whole wheat is better for you because it remains complex. Also, there is a surprising amount of riboflavin and fiber in whole wheat choices. Both of those are essential for weight loss.

Peas

Peas by themselves are a good source of complex carbs because of their starchy content and the shell provides the fiber you need. Its putting them with corn that makes it too much of a good thing and something that should be provided.

Beans

Another great carb is any bean or legume. Not only are these complex carbs but the protein and fiber content in beans make them more filling with less calories and promotes the fat loss process too.

Fruit

Fruit is your friend. Sure, there is sugar in it but it’s not bleached white sugar or corn syrup. This sugar also comes with vitamins, nutrients and fiber. Fruit is great for those of us with sugar cravings who want to eat something healthy and natural. As long as you don’t have blood sugar issues, digestive issues related to fruit or specific fruit allergies, eat it up!

Veggies

As long as you are not frying them, slathering them in tons of butter or overwhelming them with oil, have all the veggies you want. This goes double for uncooked raw veggies. Vegetables are an amazing source of fiber, nutrients and vitamins!

5 Ingredients That You Should Add to Your Next Smoothie

April 3, 2014 by Ajima Jackson 3 Comments

smoothie ingredients Making healthy smoothies can be a great part of a healthier lifestyle and weight loss efforts? Here are 5 ingredients that you should add to your smoothie that will compliment you goals.

Oatmeal

There are two main reasons to add oatmeal to your smoothie. From a practical standpoint, oatmeal has a very neutral taste and can be used with any other flavor to thicken a smoothie into a creamy mix without lessening the flavor you desire. Oatmeal is also a natural source of fiber, manganese, selenium, magnesium, phosphorus and zinc – all essential elements for a healthy body. There have also been numerous studies done that show that a diet with oatmeal in it can boost the immune system and reduce high blood pressure and cholesterol. Oatmeal is considered to be one of the most heart healthy foods you can eat. For those looking to lose weight, oatmeal is essential. It is filling and will prevent you from feeling the hunger pangs that tend to lead to cheating on your diet.

Raw Honey

Adding raw honey is a delicious way to sweeten your smoothies. This unheated, unpasteurized alkaline sweetener contains antioxidants, enzymes, vitamins and minerals. Because it contains bee pollen, it can help some allergy sufferers. antibacterial properties Use moderation and keep calories in mind because it’s still a sweetener.

According to research published by the National Institutes of Health, applying raw honey to infected wounds can reduce redness and swelling as well as reducing healing time from bacterial infection. – Source

Protein powder

Protein powder is an excellent addition to any smoothie. It can provide you with that extra boost that you need, add just the right amount of thickener to your smoothie so it has a rich creamy texture and it can also provide additional flavoring. Many of the protein powders on the market are also fortified with additional vitamins and minerals which is another bonus to adding them in. One thing that you want to be careful of is when choosing a flavored powder you should check the sugar content as some of them can go quite high. You don’t have to get a milk-based powder like whey or casein. You will find plant based protein powder made with things like soy, rice or peas too. There is even egg protein powder on the market. Making sure you have adequate protein is essential for weight loss as the process of protein synthesis is what the body uses to consume fat stores, reduce weight and improve your overall appearance.

Fiber powder

Fiber is one of the most important compounds to make sure is present in your diet. Fiber isn’t just about being regular, but it is essential to making sure you can properly digest your food and absorb the nutrients within it. When you make a smoothie, the natural fiber coatings of many fruits are broken down beyond the point of being useful in your diet as you blend the fruit to smoothness. Adding in a unflavored fiber powder or fiber rich foods like flax seed, avocado, almond butter or kale puts the fiber where you need it. In addition to helping you digest food, fiber is essential for fat flushing as it binds to the fat and helps it be removed from the body. Fiber also contributes to a pleasant and long lasting feeling of fullness that will help you stick to your diet and avoid cheating.

Chia Seeds

Many people only know the Chia seed from the Chia pets sold on TV but the plant, and its seeds, are one of the most powerful foodstuffs on Earth. It has been used as a superfood since the time of the Aztecs where it was recognized as a high protein source that was easy to preserve and carry. Now, scientific studies have shown us that Chia is also rich in all the essential amino acids, omega-3 oils, vitamins and minerals that we need to stay healthy. It also has a high fiber content that is necessary for digestion and maintaining a feeling of fullness. The protein contained in the Chia is slow digesting, which means you will avoid the highs and lows in blood sugar that can lead to cravings.

6 Reasons You Should Eat More Veggies for Weight Loss

March 20, 2014 by Ajima Jackson Leave a Comment

veggiereasons If losing weight and maintaining a healthy weight are your goals, then you should add as many veggies to your diet as possible. You can eat them in many different forms – from raw to juiced – making them an easy add to your daily diet. Many of the most common veggies are considered “superfoods” and can also increase your health and wellness while helping you lose weight. Here are 6 other reasons why you should eat more veggies to help reach your weight loss goals, and keep the weight off.

Reason #1 – Low in calories

Veggies are some of the lowest calorie foods around, which is one of the reasons why you can overindulge if you like, compared to eating a ton of donuts. As long as you are mindful that you aren’t ruining your calorie count goals with high calorie dips and sauces, you will have found the super snack food that tastes greats, makes you feel full and doesn’t pack on the pounds.

Reason #2 – Veggies make you feel full due to fiber

Veggies are packed with fiber; it is what forms the shell that protects the interior where the vegetable nutrients are. This is good for you as your body not only needs fiber in order to digest those nutrients. The fiber also helps keep you feeling full. Make veggies your go-to snack when you are hungry and between meals and it will be easier to control your portion intake.

Reason #3 – Veggies are full of vitamins and nutrients

Cooked, canned or raw veggies remain the best choice for your vitamins and nutrients each day. Don’t be fooled into thinking that just taking supplements can provide you with what several servings of veggies can. These are natural sources of what our very natural bodies need to be healthy. The body loves nutrients from real food sources (unless you have an allergy or medical issue that inhibits you from eating veggies, of course). No synthetic substitute will do as much for you as the real thing.

Reason #4 – Veggies can crowd out negative foods like fried food and fast food

One great trick to get into the habit of eating more veggies and less negative foods is to begin to replace some of your negative foods with portions of vegetables. Have your fast food fries, but have half of the normal serving and replace that half with a serving of sliced carrots instead. Slowly begin to replace the fast and fried foods with vegetables. Many times we are drawn to the negative foods because they are easy to come by and we like the taste. If you make reaching for veggies as easy, that takes care of one issue. If you also start to make eating veggies a part of your negative meals, the veggies themselves will start to take on the association of a treat – and that takes care of the other issue.

Reason #5 – You can eat large portions of fresh veggies

Eat too much pasta and you will fill full and tired. Eat too much meat and chances are you will feel bloated and heavy. Eat too much dessert and you can just watch your waistline expand. You can’t eat too large a portion of veggies. There are some, like cabbage, that can make you gassy but for the most part there is no harm to eating too much. If you have the urge to snack and much, make it veggies and you won’t have to worry about suffering later from any ill effects or guilt from having indulged.

Reason #6 – Veggies add variety so you don’t feel denied

One of the hardest parts about sticking to a diet is the feeling that you are missing out on all of your favorite foods. It is this sense of denial that leads to cheating and why many diets recommend that you plan to have a cheat meal once a week. The more veggies you add to your diet the more variety you are going to introduce, this can help reduce the feeling of being trapped into eating the same foods every day and keep you on your diet longer. Don’t fall into the habit of only eating certain types of veggies but experiment and find the ones you like. Make those veggies a part of your treat and cheat meal and you will reach your goals even faster.

5 Superfoods That You Should Be Eating

November 19, 2013 by Ajima Jackson Leave a Comment

Superfoods have been in the news lately and can be found listed in many diet plans. The obvious conclusion from their nickname is that these foods can somehow provide more nutritional benefits than the average fruit or vegetable. What makes something a “superfood” isn’t that it contains an unusually high level of any one beneficial nutrient, but that is contains a combination of vitamins, minerals, nutrients, proteins or fibers that allow it to work independently of other foods to provide the body with nutrition. Many foods that may contain one of more beneficial elements require an additional food of a different type to be consumed at the same time in order for the body to be able to use what is eaten.

Here are 5 top superfoods that can fit into most ways of eating (except some low carb plans), including vegan or vegetarian. Each of them offers a high powered source of balanced nutrition that can help your body repair and sustain its health.

Sweet Potato

Sweet potatoes are not only rich in fiber, nutrients, vitamins and minerals but they are versatile. You can make them into fries, bake them, make dessert with them and serve them boiled. Their distinctive and slight sweet flavor tends to discourage the usual assault of salt, butter and creams that undo many a healthy foods potential.

Blueberries

Blueberries typically are usually on the superfood list, not because they are better than other types of berries, but because they are generally easier to find in a store. Like all berries, blueberries are rich in phytochemicals, vitamins and soluble fiber. Soluble fiber is what gives you that full feeling and is also the type of fiber the body needs to promote healthy digestive functioning. There have been many studies done that suggest a strong link between phytochemicals and cognitive functioning. Blueberries are easy to add to the diet to replace sugars and sweeteners on morning cereals and as a treat at the end of the day instead of a caloric and sugary dessert.

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