9 Ways to Fill Up on Fiber

Are you looking for ways to fill up on fiber? If you want to speed up your weight loss program, use my 9 tips for packing fiber into your diet:

  • Add a few spoonfuls of unprocessed wheat bran to your morning breakfast
    choice
  • Choose whole grain low carb breads or tortillas
  • Use whole wheat flour for half of any baking flour
  • Try brown rice, barley, whole wheat or spelt pasta
  • Add beans to your diet using garbanzos, kidney and white navy beans
  • Raw vegetables, dried fruits, low-fat popcorn can increase your fiber
    count.
  • Add barley to soups or stews
  • Eat generous quantities of vegetables
  • Add bran cereal to foods such as meatloaf.
  • Again, portion control is important, but if you focus on these items
    you will pack a lot of fiber into fewer carbs and calories and that can spell WEIGHT LOSS in any language!

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    Eating Low Carb Burns More Calories

    Eating a diet rich in protein and lean on carbs may burn more calories according to a  study published in the Nutrition Journal. It’s all about the laws of thermodynamics, you know, those silly little equations that claim energy is never lost, except when it comes to exchanging heat. Researchers Richard Feinman and Eugene Fine claim that “a calorie is a calorie” actually violates the second law of thermodynamics, which predicts that various sources of energy will lose more heat when burned. So what does this mean when it comes to dieting?

    Plenty. Protein and carbohydrates are processed differently in the body. Protein has the thermodynamic edge, because more energy is released as heat than is converted into chemical energy or glucose. So although a chunk of steak and a bowl of noodles carry equal calories, the amount of energy the body scours from them to fuel movement or store as fat is quite different.

    This would explain, according to Feinman, why two studies in the New England Journal of Medicine found that those on a low carb, high protein diet shed three times as much weight as those on a low fat diet after six months. Further evidence for this argument can be found in a study done by Dr. Astrup in Denmark, Copenhagen. He studied 12 men in a room and measured scientifically how much energy each man burned when fed a diet high in protein or carbs. Men who ate lean protein, such as pork, put out 4% more heat than those on a high carbohydrate diet, not to mention they lost more weight.

    All this is good news for people enjoying a low carb lifestyle, but don=t expect the diet world to embrace Feinman=s opinion with open arms. Experts still claim the main reason people lose weight on a low-carb diet is because they eat fewer calories. But could there be another reason?

    Unlike high carbohydrate diets, protein triggers a response in the stomach that affects motility and stimulates the release of glucagon, a hormone that helps us to burn previously stored fat. In normal people, within thirty minutes of eating a small amount of protein, glucagon starts to rise, peaking at two hours. In fact, glucagon can stay elevated in blood for several hours after a protein rich meal. This gives your body plenty of time to use the fat stored around your waist and hips for fuel. Combine this with Feinman’s argument regarding the second law of thermodynamics and high protein/low-carb eating should have the metabolic advantage over low fat and calorically restricted diets when it comes to losing weight.

    Diet choices are like hats – not all fit or look good on everyone. But if you suffer from heart disease or diabetes, choosing a lifestyle that emphasizes a diet rich in lean protein, moderate amounts of fats and low glycemic carbohydrates can go a long way towards cheating the Grim Reaper.


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    Top 10 Tips for Surviving Holiday Stress

    Learning to control chaos in our lives can result in breaking the cycle of stress eating, especially during the holidays. So take a few pointers from me.You don’t need to be the “peacekeeper” for your family, putting your own needs last. It’s time to erase all those negative thoughts and start putting your own needs out there. So here’s my Top 10 Tips for Surviving Holiday Stress without gaining a pound.

    1.  STOP thinking you don’t deserve what you want because you are not “good enough.” You’re terrific! Look in the mirror and keep saying positive things about yourself.

    2. DON’T present a question about your feelings ( such as “do you know how I’m feeling?). TELL your family HOW you feel, then give them the space/time to deal with what you’ve TOLD them.

    3. THINK about your comments before saying them. Many times we don’t realize how others will perceive what we are telling them, and it makes things stressful. This way, you won’t lose the meaning of what you are trying to communicate in a word-vomit episode.

    4.  AVOID inflammatory words such as NEVER and ALWAYS. They imply you are rigid and inflexible.

    5. MENTION benefits. This is an old business school trick, but if you want to be successful at negotiating with your family ( after all, that’s what life is about ) then informing your family of the benefits they will receive by complying with your request will prevent you from sounding manipulative.

    6.  DO NOT apologize after making your request. You deserve to be heard and to have your needs considered.

    7. “I” is a good word to use in your message. It avoids confusion and emphasizes YOUR needs. So practice saying “I need,” “I think,” “I feel.”

    8. DO NOT blame or attack. Enough said about that one.

    9. KEEP your tone of voice moderate. I find this one the hardest for me, as I “project” my voice when stressed/upset. It really helps to almost whisper as you practice saying your needs ( I use the bathroom ) before delivering your needs to others who may take things in a negative manner.

    10. BE objective, stick to your facts and be specific about your needs. It’s amazing how having clarity in your OWN thoughts can make a big difference in clarifying what other’s hear you say.

    So, make this your new mandate to take back your health during the holiday season by practicing my Top 10Ttips for Surviving Holiday Stress.


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    Good Carbs Lead to Weight Loss

    You read that correctly. Consuming good carbs can lead to sustained weight loss, according to a study in The American Journal of Epidemiology. People who ate more refined grains, starchy vegetables, white flour and similar carbohydrates were significantly heavier than people who ate foods with “good carbohydrates” such as whole grains, non-starchy vegetables, nuts and seeds. It wasn’t the total amount of carbohydrates that made the difference, it was the type of carbohydrates eaten that tipped the scales. “There are many factors involved in obesity, but our study found a clear association with eating certain carbohydrates and body weight,” said Yunsheng Ma, MD, PhD, assistant professor of medicine at UMMS, and lead author of the study.
    Dr. Ma’s team analyzed data collected from 572 people in Worcester County from 1994 to 1998, as part of a National Institutes of Heath-funded blood cholesterol study conducted by Ira S. Ockene, MD, the David J. and Barbara D. Milliken Professor of Preventive Cardiology and professor of medicine at UMMS. Each subject was followed for one year, with his or her eating patterns charted at five different times during that year. Ma’s team also examined the physical activity of the subjects to control for the variables of exercise and energy consumption, thereby focusing the analysis solely on the connection between eating various food containing carbohydrates and body weight.

    The carbohydrates were classified based on their glycemic index (GI) which is a measure of how much and how fast a food raises a person’s blood sugar level. Foods with a high GI value rapidly spike blood sugar, while foods with a low GI value can help control blood sugar levels. Several other studies have shown that blood sugar levels are related to fat deposition in tissues because, when blood sugar spikes, insulin is elevated and that prompts the body’s fat and muscle cells to absorb the sugar in the blood and store it as fat.

    Carbohydrates are the foods that most severely affect the GI of a person’s diet. Items like potatoes, refined grains, pasta, overly processed breads, starchy vegetables and ingredients such as refined sugars and flour, have the highest GI values. For example, a baked potato has a GI of 85 and an ear of corn’s GI is 60. Other carbohydrates such as whole grains, nuts, many fruits and most vegetables, have lower GI values. A cup of broccoli, for example, has a GI of 0.

    Based on the population in Dr. Ma’s study, people weighed 9.6 pounds less for every 10-point reduction in the combined glycemic index of their diet. In other words, a person with a GI of 95 typically weighed nearly 10 pounds more than someone in the study with a GI of 85, all other factors being equal. “Nearly 10 pounds is a clinically significant difference,” said Barbara Olendzki, RD, MPH, an instructor in medicine at UMMS and a co-author of the study. “One of the takeaway messages of these findings is that if people can lower the GI of their diet by choosing the best carbohydrates to eat, they should be able to lose some weight. Those lower GI foods can also be helpful for appetite control.”

    Recent national studies have shown that the number of Americans who are obese has jumped 61% since 1991. Today, some two-thirds of Americans are overweight (BMI of 25 to 30), with nearly 30 percent of the country’s adult population now considered obese. The rise in obesity is believed to be a key factor in the dramatic increase in type 2 diabetes in the United States. During the same time frame, several studies have documented a significant drop in the overall fat content of the American diet. That data, coupled with the findings published this month from Dr. Ma’s study, suggest that it is the type of carbohydrate in a person’s diet, along with proper exercise and overall caloric intake, that is most relevant in affecting body weight. “We must continue to examine all the factors that play a role in obesity. In the meantime I hope these findings will help people make better choices in their diet and help those who are motivated, to lose weight and improve their quality of life,” Dr. Ma said.

    So, don’t think you need to avoid eating carbs in your life. Just make wise choices and your waistline will thank you.

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    Top 6 Best Fruits for a Low Carb Diet

    Looking for the Top 6 Best Fruits for a Low Carb Diet? What…you can’t have any fruit on a low carb diet?

    If you think sticking to a low carb diet plan means shunning fruit, you’re not alone. In a survey, 30% of low carb dieters said they had reduced their fruit intake and 14% had stopped eating fruit altogether. This means roughly 11 million Americans have dropped some essential nutrients from their diets.

    Eliminating fruits is a common misconception. Fruits, especially the ones below, will provide building-block nutrients in your diet while not raising your blood sugar, AND they provide an excellent source of fiber.

    Which fruit packs the biggest nutrition punch? It’s the lowly Kiwi! So be sure and include 1 cup of fruit a day in your low carb diet plan.

    Here’s my Top 6 Best Fruits for a Low Carb Diet and their carb count per one cup serving:

    KIWI 14gm

    AVOCADO 12gm

    PAPAYA 14gm

    CANTALOUPE 18gm

    STRAWBERRIES 11gm

    GRAPEFRUIT12gm

    See? Now wasn’t that easy and tasty? It’s no problem having fruit on a low carb diet if you choose wisely.


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