WHICH FIBER FOODS SHOULD I EAT?

WHICH FIBER FOODS SHOULD I EAT? Jan 6, '10 12:10 AM for everyone Fiber has many health benefits, from lowering cholesterol levels to keeping you feeling full longer. Find out which high-fiber foods to add to your diet. ------------- If you're trying to diet and finding it too tough to restrict calories because you're always starving, fiber may be just what you're lacking. "It keeps you feeling fuller for longer," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "You don't get as hungry as quickly, so it helps when somebody's trying to cut back on calories." Fiber is a carbohydrate, but unlike other carbohydrates, it doesn't get broken down by your body, says Meyerowitz. Simple carbohydrates, continues Meyerowitz, don't offer the same filling benefits. "With fiber added in, you're more satisfied. Fiber doesn't make the blood sugar go up quite as quickly. It allows the sugar to get into your system more slowly," she explains. Beyond being a diet aid, there are many health benefits of fiber, including: Lowering cholesterol levels Improving digestion Reducing diabetes risk Improving heart health Reducing constipation Reducing the risk of diverticulitis (inflammation of the intestines) Maintaining steady control of blood sugar Fiber in the Diet: Where to Find Fiber Fiber is always found in edible plant materials and in the healthiest foods, like whole grains as well as fruits and vegetables. There are two types of fiber: soluble and insoluble. "They act differently in your body when they're being processed,â Meyerowitz explains. âSoluble fiber can be somewhat dissolved by water; insoluble fiber can't." It's best that you get the fiber you need each day from foods in your diet rather than supplements. Most people need between 20 and 35 grams of fiber each day. Some good fiber-rich food choices are: Whole-grain breads, cereals, and pastas Fruits and vegetables Brown rice Dried beans Oatmeal Popcorn Getting fiber is great, but don't suddenly jump on the fiber bandwagon and ramp up your intake all at once. Take it slowly, and gradually increase your fiber each day to prevent side effects like diarrhea, abdominal pain, bloating, and gas. Fiber in the Diet: Smart Choices Now that you know what foods are fiber-rich and good for you, it's time to start finding ways to work them into your daily meals and snacks. Try these tips to get more fiber every day: Have oatmeal or whole-grain cereal for breakfast; top with some fresh fruit. Eat fruits and veggies raw and with skins for more fiber (if appropriate). Snack on fruitsâ dried or fresh is fine. Have bulgur, barley, or couscous as a side dish. Munch on popcorn when you need a snack. Switch to brown rice from white rice. Replace white pasta with whole-wheat pasta in your favorite dish. Add vegetables to pastas and other dishes. Get a minimum of 2 cups of fruit and 2.5 cups of veggies every day. Choose those highest in fiber like pears, berries, apples, spinach, sweet potatoes, and peas. Have a bran muffin for breakfast or a snack. Fiber is filling, delicious, and one of the healthiest things you can eat. There are a lot of easy and tasty ways to make fiber a big part of every day, and you'll quickly reap the health benefits. It's a simple way to feel full, be fit, and get your body into a healthy shape. Last Updated: 09/22/2009 2010 EverydayHealth By Diana Rodriguez Medically reviewed by Pat F. Bass III, MD, MPHv Tags: lose weight, bran, health, fitness, fiber, barley, weight loss, apples, diet, pears Add a Comment

WHAT IS HEMP SEED?

Hemp is a high protein seed containing all nine of the essential amino acids (like flax). It also has high amounts of fatty acids and fiber as well as containing vitamin E and trace minerals. It has a balanced ratio of omega 3 to 6 fats at around a three to one ratio. Further the protein content of the hemp seed is supposed to be very digestible. Many people noted their personal experience of finding that hemp seed protein did not cause bloating or gas, like some of their whey, or other protein shakes did. And, get this, unlike soy which has super high amounts of phytic acid (that anti-nutrient that prevents us from absorbing minerals), hemp seed doesn't contain phytic acid. At the very least, this makes hemp seed a step up from soy. It contains a list of benefits including what I mentioned above plus including some others as well. Hemp seed contains: * All 20 amino acids, including the 9 essential amino acids (EAAs) our bodies cannot produce. * A high protein percentage of the simple proteins that strengthen immunity and fend off toxins. * Eating hemp seeds in any form could aid, if not heal, people suffering from immune deficiency diseases. This conclusion is supported by the fact that hemp seed has been used to treat nutritional deficiencies brought on by tuberculosis, a severe nutrition blocking disease that causes the body to waste away.3 * Nature's highest botanical source of essential fatty acid, with more essential fatty acid than flax or any other nut or seed oil. * A perfect 3:1 ratio of Omega-6 Linoleic Acid and Omega-3 Linolenic Acid – for cardiovascular health and general strengthening of the immune system. * A superior vegetarian source of protein considered easily digestible. * A rich source of phytonutrients, the disease-protective element of plants with benefits protecting your immunity, bloodstream, tissues, cells, skin, organs and mitochondria. * The richest known source of polyunsaturated essential fatty acids. Click here to see how hemp seed is sold. ANITA STONE http://www.videofitnesscoach.com http://www.beachbodycoach.com/fitnessusa