If you had a magic formula that was inexpensive and readily available, that helped with weight control, increased immunity, and decreased the risk of disease, would you take it? Of course! The "magic formula” is getting enough fiber. Yet the average American falls short – often eating only half the levels of fiber recommended by medical professionals.
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I have been a loyal devotee of probiotics ever since my internist first introduced me to the idea many years ago after a strong round of necessary antibiotics. After experiencing the benefits for myself, I was hooked. So apart from taking probiotics, I have made it part of my daily routine to consume food sources of prebiotics and probiotics.
The way I interpret “clean eating”—and I think most nutrition experts would agree—is predominantly choosing whole, real foods or close to how they are found in nature, as well as foods that are less or minimally processed.
We know whole grains are heroes when it comes to their strong link to a lower risk of mortality and chronic diseases including heart attack and other cardiovascular disease; stroke; cancer; respiratory disease; and type 2 diabetes. Many recent studies support the risk reduction associated with the consumption of whole grains. In addition to all this, whole grains, which essentially provide a high fiber diet, aid in digestive health and even gum disease prevention.
Eating right matters, and this does not change as we get older. In fact, it is never too late in life to see the health benefits of good nutrition. The main principles of eating well are the same no matter what age. A nutritious diet should emphasize fruits and vegetables, whole grains, lean proteins (including fish and seafood) and plant proteins (beans, lentils, nuts, and seeds), and healthy unsaturated fats while limiting processed foods, especially processed meats and fast foods.
For many of us, the New Year also means the promise we make to ourselves to lose weight and get fit. My top bit of advice is to make good health a priority all year long, not just the few days or weeks after January 1. Many of us give in or give up as soon as the holidays begin and count on getting into shape in the New Year. But the time is now. It is easier to make gradual positive changes along the way than to try to lose weight overnight and make it last.
Many of us think that once the holiday season hits, there is no way we can win against an 8-week barrage of holiday feasting from Halloween until the New Year. So we resign ourselves from the start and let go of all our good habits. But don’t give up on yourself or your waistline! We can be in the spirit without packing on the pounds.
According to the U.S. Department of Agriculture (USDA), organic food is one of the fastest growing segments of American Agriculture, up nearly 300 percent from 2002. So is it safe to say that consumers are buying organic because they believe it is healthier and safer than conventional? And if so, are they correct?
Although Sprouted Grains are popping up in the market at an increased rate, they are a long-standing practice and not just the latest trend. You may have noticed more use of sprouted grains in recipes and food manufacturing for cereal, bread, pasta, and other packaged foods with good reason, as the process of sprouting grains maximizes the nutrition of whole grains and makes the nutrients more bioavailable, i.e. easier for your body to access the nutrients.
There is some debate on the power of breakfast to boost metabolism and/or promote weight loss. There is more evidence in support of breakfast to help us burn calories throughout the day. Researchers have found that people who eat breakfast do tend to be thinner than those who don’t. When looking at the most successful weight loss stories and those individuals who maintain their weights, one common factor seems to be that they eat breakfast.
Whether it is a simple piece of toast spread with jam or a more elaborate plate of French toast with a side of eggs and bacon, breakfast is bread’s domain. From bagels and English muffins to an evenly toasted piece of your favorite bread, whole grains have long been a staple of the meal our mothers are always telling us is most important
If you think carbs are all wasted calories and bad for you, think again. Here is just one more reason to love bread, as if its deliciousness weren’t enough. Australian scientists found that the fiber in bread, cereals, and fruits helped people avoid disease and disability in old age. Their findings have been published in the Journals of Gerontology: Medical Sciences.
A woman’s nutritional needs change as she ages, and it’s important to know where grains and fiber fit into these evolving dietary requirements so she can stay healthy mentally and physically.
Carbohydrates are good for your brain! There is no better source of carbs than grains, and breads, tortillas, rolls, and buns don’t make up nearly the daily caloric intake that they get blamed for. So don’t buy into the fad of low-carb diets.
Bread provides so many nutrients that are essential to a healthy diet, and more and more Americans are realizing the importance of a diet rich in whole grains.
What you eat before and after a workout can be just as important as the workout itself. Without the proper pre- and post- nutrition, you may be inadvertently sabotaging your fitness efforts by not allowing your body to work to its fullest potential with the proper fuel. So get the most out of your workouts with these tips on when and what to eat
As more definitions and categories for fiber emerge, it is getting confusing for us to know what to eat and what actually counts toward to our daily fiber intake. Most of us are familiar with fiber being either soluble or insoluble, but we can never seem to remember the differences between the two. The important thing to note is that both are good for you.
Calories count, but so does the quality of the food we are eating. So if you’re trying to manage your weight, go ahead and cut calories, but also choose the right foods in order to eat a combination of all three macronutrients: protein, fat, and carbohydrates.