fiber breakfast

 

Fiber has no magical fat-burning properties. It simply helps you feel full without adding a lot of extra calories to your diet. When you have a baked potato (with skin) instead of a bag of potato chips, for example, you’re not only eating fewer calories — you’re less likely to feel hungry again an hour later.

“It’s choosing the most intelligent calories,” says Rebecca Blake, director of clinical nutrition at Mount Sinai Beth Israel in New York City.

How exactly does fiber guard against hunger pangs? Simple: It fills your stomach, stimulating receptors that tell your brain that it’s time to stop eating.

You’ll also need to drink plenty of H20, about eight glasses a day, to move fiber through your digestive system, and that helps against hunger too. “All that water contributes to feelings of fullness and controls thirst, which can often be confused with hunger,” says Stephanie Polizzi, a registered dietitian nutritionist.

The “soluble” type of fiber, which absorbs water, forms a kind of gel inside your gut, slowing the absorption of sugars into your bloodstream. Lower blood sugar levels mean lower insulin levels — and that means your body is less likely to store fat.

It’s best to get your fill of fiber from food rather than from supplements. But supplements might help if you can’t get enough fiber from your diet, and especially if you’re feeling constipated. Talk to your doctor about what’s right for you.

 

Source: www.webmd.com

 


Sedentary Lifestyle Weight Loss Tips

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As we know, most of us live sedentary lives owing to the nature of our work that demands that we spend most of our time sitting at a desk. Despite knowing the fact that a sedentary lifestyle and poor eating habits are the main causes of weight gain, we do not have time to exercise. Therefore, a perfect diet for sedentary lifestyle is necessary to avoid gaining weight.

The calorie requirement for an individual depends on many factors such as age, gender, weight, lifestyle, etc. Since people having sedentary lifestyle do not burn calories similar to moderately active people, they have to consume fewer calories in order to maintain weight. However, they still need proper nutrition to prevent malnutrition.

Thus, a well-balanced, low calorie diet for a sedentary lifestyle is best to keep good health as well as maintain healthy weight.

Calorie Requirements

The daily calorie requirement for people with sedentary lives depends on their body frame, weight, gender, and height. Sedentary women aged between 19 and 30 should consume 2000 calories a day, whereas women between the age of 31 and 50 should consume 1800 calories daily. Men usually burn more calories, and the daily allowed calories for men aged between 10 and 30 are 2400; 2200 calories for those aged between 31 and 50.

Food to include

The diet of people who are sedentary should incorporate 45% to 65% carbohydrate, 15% protein, and 30% to 35 % fat. Obese people have to adjust their fat intake to 20% of the daily allotted calories.

  • People with a sedentary lifestyle should consume more carbohydrates as the main base of their diets. Instead of simple, refined carbs, healthy, complex carbs such as fruits, vegetables, whole grain, whole wheat products, whole cereals, whole pulses, beans, legumes, etc. are recommended.
  • Ensure to include good sources of protein such as eggs, low fat dairy products, poultry without skin, lean meat, and fish in the daily diet.
  • Good fat forms do not make you gain weight. Eat low fat dairy products such as yogurt, cheese, and skim milk. Monounsaturated and polyunsaturated fat forms are high in omega 3 fatty acids and are good options. Seeds, olive oil, and nuts are good sources of healthy fat forms.
  • Ensure to include all food groups daily to gain all vitamins and minerals in the diet.
  • It is necessary to drink plenty of water.  As per the recommendation of the Institute of Medicine, men require 13 cups of beverages and women needs 9 cups of beverages daily. Ensure to drink calorie free water most of the time.
  • Fresh fruits and salads will be a great alternative to salty, fatty snacks.

A sample 1800-calorie meal plan that is appropriate for sedentary women ages 19 to 50 is as follows:

  • 2.5 cups vegetables
  • 1.5 cups fruits
  • 6 ounces grains
  • 5 ounces high protein foods
  • 3 cups dairy foods
  • 5 teaspoons oil

In addition to this diet, one can take 161 extra calories each day.

Sedentary men aged between 19 and 50 can consume 2400 calories each day, and the foods for men with sedentary life include:

  • Vegetables, 3 cups
  • Fruits, 2 cups
  • Grains, 8 ounces
  • High protein foods, 6.5 ounces
  • Dairy foods, 3 cups
  • Oil, 7 teaspoons

In addition to this, men can eat 330 extra calories each day.

Foods to avoid

 

Apart from following the diet for a sedentary lifestyle, it is necessary to avoid certain food forms that make you gain weight.

  • Sedentary people should avoid unhealthy fat forms such as trans fats. These fat forms also increase LDL cholesterol level.
  • Limit the intake of saturated fats.
  • A person leading a sedentary lifestyle should avoid high-cholesterol foods.
  • Avoid processed foods and junk foods.
  • Avoid sugary drinks such as fruit juices, soda, sweetened tea, etc.

Physical activity is essential to improve overall health; try to increase physical activity as much as possible to avoid a sedentary lifestyle.

Reference: http://www.nhlbi.nih.gov/health/public/heart/obesity

 


Water works

 

Water can help you lose a few extra pounds…It can—if you eat foods that contain a lot of water, like fruits and veggies. In a University of Tokyo study, women who ate high-water-content foods had lower body mass indexes and smaller waistlines. Researchers speculate that the water in these foods may fill you up so you eat less. Make the strategy work for you by adding more of these in-season fruits and veggies—each is at least 90% water—to your meals. Also, try drinking Alkaline Water at least 1-3 glasses daily.

Broccoli

 

Did you know broccoli is a great source of fiber and calcium? Try this delicious recipe for Broccoli Salad With Sesame Dressing and Cashews.

Cabbage

 

Rich in antioxidants like vitamin C, cabbage is a great immune-booster. Enjoy it lightly sautéed in a stir-fry or paired with sweet-tart apples.

Cauliflower

 

Like other cruciferous veggies, cauliflower is full of cancer-fighting phytonutrients and is a great source of vitamin C and folate. Nibble on raw or lightly steamed florets to maximize cauliflower’s antioxidant power.

Grapefruit

 

A powerhouse for heart health, grapefruit contains vitamin C, folic acid, and potassium, along with pectin, a soluble fiber that may be a strong ally against atherosclerosis. Pink and red varieties also have vitamin A and lycopene, a phytochemical that protects arterial walls from oxidative damage. To get the juiciest specimens, select fruits heavy for their size and make sure to try them in this refreshing salad.

Lettuce

 

With a mere 60–70 calories per pound, lettuce is high on the list of diet-friendly foods. Romaine lettuce alone is a great source of B vitamins, folic acid, and manganese, which helps regulate blood sugar and is essential for proper immune system function. Choose other dark green or purple varieties such as green or red leaf for the most nutrients, and toss with a zesty homemade vinaigrette.

Radishes

 

These brightly colored vegetables are packed with potassium, folic acid, antioxidants, and sulfur compounds that aid in digestion. Don’t forget the leafy green tops, which contain six times the vitamin C and more calcium than the roots. Thinly slice and toss in a fresh green salad or julienne for coleslaw.

Spinach

 

Tender and flavorful, this leafy green is rich in iron, folic acid, and vitamin K. It also contains disease-fighting antioxidants beta-carotene and vitamin C, as well as the phytochemical lutein, which protects eyes against age-related macular degeneration. Use as a substitute for lettuce in salad, lightly sauté with shredded carrot, sliced mushrooms, and garlic for a savory omelet filling, or try this simple Seasoned Spinach recipe for a quick and nutritious side dish.

 


Take 10: Ten Tips to Help With Portions  

Below are some practical tips to help you mind your portions:

  1. Pre-portion or buy single-serving healthy snacks and beverages. For example, it might be helpful to cut up vegetables and fruits so they are ready to go for the week or buy a smaller package size of your favorite beverage.
  2. Use a smaller plate. Consider swapping your entrée-sized plate for a salad plate when dishing up. Nutritionists say this is an easy trick to control how much you eat. That’s because we tend to fill the space on whatever plate we use. Again, the key is to fill your plate with a variety of heart-healthy foods. For more information, go to choosemyplate.gov/.
  3. Resist going for secondsor thirds. Consider leaving platters of food in the kitchen instead of placing them on the table where it’s easy to take additional helpings.
  4. Skip all-you-can-eat buffets and bottomless drinks. These are bound to get you into trouble. Remember mom’s old saying “Your eyes are bigger than your stomach.”
  5. Don’t eat from the bag. Put popcorn, chips and other foods in a bowl, especially if you are watching TV or will be distracted while snacking; otherwise you might end up at the bottom of the bag.
  6. Consider splitting an entrée when dining out. Or, take the other half in a to-go bag to enjoy at another meal. Alternatively, just stick to an appetizer and salad.
  7. Order a small when you are eating a meal out. Even if it seems that a bigger size is the better deal, stick with a small.
  8. Be a grazer. You might actually want to spoil your meal by snacking on healthy foods throughout the day. Doing so may help you to avoid becoming overly hungry and overeating at meal-time.
  9. Find your balance. Ask your health care provider about low energy, nutrient dense foods. These satisfying foods can provide protein and fiber without many calories. You may also consider meeting with a dietitian/nutritionist as part of your overall health plan.
  10. Savor your meals. Be purposeful about what you eat, and only eat when you are hungry. Try to pace yourself and really taste and enjoy your food.

 

Source: www.cardiosmart.org