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Shed Fat with a Focus on Fiber" - Your Health Success ezine July 02, 2019 |
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I hope you enjoy the e-zine as much as I do writing it. Index: Optimum Health Tip: Quote of the Day: Health Report: Shed Fat with a Focus on Fiber Recommendations & Sponsors Warren’s Notes Have a Laff! Inspirational Meme: Your ebook download "How to Live to 100" Thank you to my readers who refer other people to my ezine. If they want to subscribe for the next edition, they can just visit the website and subscribe here: SUBSCRIBE to eZine If you ever decide that you want to unsubscribe, you will find the link to do so at the bottom of this page. (But we will really miss you!) Optimum Health Tip:Improve your sleeping habitsOne of the best things that everyone can do to improve their well-being is to moderate their sleeping patterns. Unfortunately, poor sleep is a habit learned by nearly everyone during the teenage years. It is critical to allow your body the time it needs to wind down and relax so that you can be rejuvenated. If you feel tired during the day, when you awaken in the morning or exhausted before bedtime it is a sign that you are not getting the right amount of sleep. This could be too much, or too little. Try setting aside eight hours for sleep each night, getting into bed no less than half an hour prior to the time that you want to be asleep. If you do this for a few weeks, you will find positive improvements in your overall health and productivity. Motivating Quotes:"I once complained to my father that I didn't seem to be able to do things the same way other people did. Dad's advice? "Margo, don't be a sheep. People hate sheep. They eat sheep’." "I told the doctor I broke my leg in two places. He told me to quit going to those places." "I don't have an hourglass figure. I have an hour and a half. I have a little too much time on my ass."
REPORT: "Shed Fat with a Focus on Fiber"
Wanting to learn how to lose weight is one of the most often searched topics online. If you want to lose weight, like many people, you’ve probably tried more than your fair share of popular diet suggestions. But there are a lot of suggestions that you should ignore when it comes to wanting to lose weight. One healthy eating tip, however, can lead you to the weight loss that you want to achieve. If you focus more on getting enough fiber into your daily eating plan, it will help you lose weight. Do You Get Enough Fiber? Fiber is essentially roughage. Your body uses the food that you eat through the digestion process. Fiber doesn’t go through that process at all. Your body doesn’t break it down. It simply travels through your digestive tract. Fiber is either
soluble or insoluble. You might think that you get plenty of fiber in the foods that you eat, but the truth is that most people fall far short of the recommended intake. If you’re filling up on foods that have little or no fiber, then the odds are high that you’re short on fiber. For men, the amount of fiber that they should have is a little higher. A man should have around 38 grams of fiber every day. You can usually tell if you’re getting enough fiber by the foods that you eat. The healthier that you eat, the greater the chances are that you’re getting the fiber that you need. But if you live on a diet of processed foods, then it’s likely that you’re short-changing yourself on the fiber count. This can also be an issue when dieting. Many popular diet plans don’t guide participants to eat enough fiber. Why You Need More Fiber Not having enough fiber in your diet can lead to some uncomfortable problems with your digestive health. Plus, if you don’t get enough fiber in your diet, it can lead to some scary health risks. A lack of fiber is one of the primary links to an increased risk of getting colon cancer. Fiber is a natural way to keep your bowels in good health. When you eat enough fiber, it works as a stool softener to help keep constipation at bay. It also lowers your risk of developing colon cancer more than just following a diet alone can do. Without enough fiber, you’re affected in other parts of your body besides your digestive tract, too. You won’t get the added benefit of an inflammation fighter without fiber. Besides not getting help with inflammation, your cholesterol levels are affected when you don’t get all of the fiber that you should have. When you get enough fiber, it’s good for your heart - even to the point where it can help you keep your blood pressure lowered. People who don’t eat enough fiber in their diet tend to end up gaining weight. When you eat foods that are rich in fiber, you also end up getting fewer calories - but a lot more food. This can help, because sometimes, when the cravings hit, you just want to eat. By having a lot more food that’s lower in calories, but high in fiber, this will work to aid you in any plan to lose weight. By taking in the amount of fiber that you need, you can have blood glucose levels that are more easily maintained. Not only can fiber help you maintain good glucose control in someone who has diabetes, but it can also be helpful in keeping type 2 diabetes from occurring in the first place.
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REPORT: "Shed Fat with a Focus on Fiber" continued:How to Sneak More Fiber into Your Eating PlanThere are plenty of ways that you can add fiber to your daily diet and these are simple, easy changes that you can make right now. Your best bet is to look for cereal that’s bran or one that has four or more grams of fiber in it. If you don’t like cold cereals for breakfast, there are still ways to get the fiber. Hot cereals such as oatmeal are also good sources of fiber. Make sure that you’re getting fruits that are good sources of soluble fiber. An example of this would be apples. Apples are convenient, filling and contribute to good digestive health. To gain the most in fiber benefits, you’ll want to aim to eat one extra large or two small apples every day. If you eat an afternoon snack, make sure that it’s loaded with fiber. Look for ways to replace your snack food with even better snack food. For example, there are many snack foods, such as crackers, that can be good for you - if you look for the ones that healthy and fiber rich. A great type of cracker to look for are the ones that aren’t white flour crackers. Instead, just look for ways to add fiber to the meals that you already make. For example, if you have vegetables, mix together two or three vegetables that are all high in fiber. An example of this might be mixing broccoli, cauliflower and carrots. All three are loaded with fiber. With hamburgers, all you have to do is add in a mixture of high fiber beans as you’re making the burgers. Switch out white rice for brown rice. White rice only has .06 grams of fiber in a serving but brown rice has 3.5 grams of fiber. Spruce up a sandwich by sneaking in fiber.
Dark leafy greens is one way. Using avocado slices is another. If you’re not used to eating the amount of fiber in your diet, there are some fun ways that you can start making sure that you get enough. You can look at adding more fiber to your diet as a challenge. Push yourself to find new ways to increase your intake every way. Remember that creativity can also help keep you from becoming bored with the meals that you eat. Some foods that are high in fiber are legumes, whole grains, black-eyed peas. Also, okra, sweet potatoes and corn are high in fiber. Fiber Is a
Natural Appetite Suppressant One of the hardest things about losing weight is the hunger that automatically kicks in whenever you even think about wanting to shed some pounds. But there’s a reason why this struggle hits everyone who decides to lose weight. The hunger pangs and cravings kick in because weight loss can’t be controlled with good intentions. The ability to control it, however, does start in the brain. Your brain can help you lose weight when you eat enough fiber and the reason is that the hypothalamus is influenced by the consumption of fiber. The hypothalamus is the part of your brain that works to help control whether or not you feel hungry. What happens when you eat fiber is that it causes the production of acetate, which affects the way that the brain handles hunger. You’ll discover that you’ll have better control over hunger pangs because you won’t be feeling the hunger. Fiber Helps Fight Belly Fat There’s an added bonus for the reason that you want to make sure that you’re getting plenty of fiber. This type of fat is known as visceral fat and it’s the same kind of fat that can gather around
your internal organs and cause some health problems. People who don’t eat a diet that contains a healthy amount of fiber will be prone to carrying more belly fat than a person who does eat plenty of fiber. Fiber is natural weapon against obesity because of the way it can lower how much visceral fat that you store. Some people choose to take fiber supplements or powder to make sure that they’re getting enough fiber. While that’s certainly an option, there is a way that you can do it naturally without having to take anything extra to boost your level. The more natural these foods are, the higher the fiber content will be and the better they’ll be for your body. This is normal and there’s a reason that these side effects can happen. It has to do with the way that you add fiber into your diet. Fiber can cause bloating or a sense of fullness. You may also experience painful gas pains or abdominal cramping after consuming fiber.
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