#get those men some metamucil

[flock-of-cassowaries]

- Wardrobe of distinctly mannish business attire

- Unacknowledged three-way situationship with a man whose power she wants to harness for her own purposes; but also, by extensions, his tall, doofy assistant whose resting expression evokes - in equal measure - alarm and constipation.

- not nearly as smart, or as in control of the situation, as she as she thinks she is

- coiffed ginger bob

Welcome back, Shiv Roy!!

( Bonus: Tall, doofy assistants through the ages. )

[beyondthisdarkhouse]

Feeling really nostalgic about July 17-18, 2008, the last time I believed in Joss Whedon

It was just cool, you know? Doctor Horrible's Sing-Along Blog dropped in three separate pieces over the course of the week. We'd get 15 minutes of story, and then two days to froth over the whys and wherefores in Livejournal comments before the next piece came out. And those days were so good.

Buffy fans are so fucking smart, y'all. They could combine academic rigor with unselfconscious fangirl squee. Squee was a hermeneutical method, a mode of interrogating the text--one we often dismiss and diminish, because if there's anything grosser than teenage girls getting goopy over a vampire they like, it's 30 or 50 or 70-year-old women getting goopy over a vampire they like. But it's similar to what I've seen called a "redemptive reading". You approach a piece of media specifically looking for its best parts, the pieces you love the best, and you allow yourself to fully embody the joy of liking something and caroling your joy to other people who like it too. In a perpetually burned-out time, squee can be like a desert oasis.

So the people who liked Buffy and Angel and Firefly watched Doctor Horrible in a manner both squeeful and intersectionally feminist, and saw all the amazing interesting things it was doing, showing how insecure geek masculinity fundamentally self-sabotages the main character, Billy, because the relationship he wants has been there in reach for months, and it's his own perception that he needs to be an alpha male warrior that has kept him from it. It interrogated the entire genre of costumed heroes, with two men thumping their chests and comparing their dick sizes, and none of them doing anything as direct and helpful for their society as Penny, the woman who stands on sidewalks collecting signatures to help a homeless shelter.

Part II came out on July 17, and the series would end with Part III on July 19. So on July 18, I spent most of the day reading Livejournal comments about it. There were all these theories: Maybe Penny was secretly Bad Horse, the archvillain whose approval Billy has craved since the beginning. Maybe she will collapse the love triangle with Billy's rival, Captain Hammer, by acting on her clearly-demonstrated discomfort and dumping him. Maybe Billy will learn that relationships are based on intimacy, not being The Best. Maybe Penny will become a superhero and replace Captain Hammer as Billy's nemesis. Maybe Billy will succeed and rule the world and give Penny Australia.

And then... none of those things happened. Joss Whedon ended the series in a way less progressive, less imaginative, less cool, than even the most half-baked fan theory out there. The story opened up possibilities to break out of an old, tired, toxic set of stories around men and women and sex and heroics, and then hid under a rock rather than change a single one of them.

July 19 was the day I concluded that while Joss Whedon might have his own baggage to work through about toxic masculinity, and artists have the right to make work meaningful to them, he wasn't making art that was meaningful to me. And I basically stopped expecting anything of him.

And then, for years, Buffy fans, educated and squeeful feminists and sharp pop culture critics, got told they were crazy histrionic SJWs for thinking Whedon didn't shit solid gold. For years. (I recently saw a video essay that included the line, "If you have the phrase 'mewling quim' branded onto your memory, you probably need some Metamucil" and, ouch, rude.)

There was so much excitement! A lot of us actually believed in the guy (although even then, there was enough evidence for many people to suspect what we now know to be 100% true about him.)

We wanted it to be good. We wanted to enjoy it.

I miss that feeling.

[riotatthemovies]

Raiders of the Sun (1992)

Man I thought I had watched all the cheesie post apocalyptic dessert warrior flicks that there were to see. From Warriors of the Wasteland, 2019 after the fall, Endgame, SHe, The Sisterhood , Hell comes to Frogtown, Battletruck and so on and so on and so on fuck I think I have watched a million of these. The movies that took Mad MAx way too far and cheap . You know the movie even if you have not scene this one, you have seen many like it. Movies with groups of gangs and kingdoms living in primitive villages with deserts and mountains in between. Guys with beards, torn jeans and football shoulder pads ride horses or old motorcycles to get water or gasoline while fighting off radioactive mutants or militias or rapey leather clad men that look like extra members of the village people while driving beach dune buggies with flags on the back. Yeah you know you have seen that movie before.

 Well this movie is exactly one of those but made in 1992 so they really should have stopped. I for see us getting new types of these films in the whole retro ironic way (like turbo kid) but in 1992 they should have realised it was over. This movie is basically that same plot I eluded to, as a loner warrior with a past must fight a gang that controls the gun powder in that sector of the dessert as the female co stars must battle the same men in their female slave trade side business. Actually the gang with the woman and the military bad guys that are coming for the gun powder seen very different and in fact only in one part do the characters interact. So I am willing to guess this was two film projects that both fell apart edited into one.  It definitely feels like a post apocalyptic Godfrey ho job. The two main bad guys meet up in a small scene and the hero's cross paths in ways that definitely feel forced. This could also be just how it works when you make an “Epic” on a budget.

This genre of film was made with left overs of other films. Where a barbarian movie like Ator would end and an action or martial arts movie would begin. You watch the movie with stone walls lit by torch light with characters that look like barbarians but realise it is the future or they were too lazy to get the actors not to wear denim jeans and leather jackets with the occasional burned out Ford Mustang roaming through the desert. Imagine if Deathstalker had guns.. yeah it is that kind of cheap.

Staring martial arts go to Richard Norton , well go to when you don’t have much money. Norton was often Cynthia Rothrock's nemesis in several movies as well as against Chuck Norris in the Octagon. Dressed in a cross between every mad max snake plissken wanna be with shades of Fist of the north star leather outfit. His body is in prime shape while his face looks like is really in need of a nap and metamucil.  Norton plays the character Brodie who is in every way the same anti hero of that genre, Deathstalker meets Snake Plissken blah blah blah.

Shocking amounts of extras for the bad guy armies which is probably why the budget is cheap even for this . I mean I have scene even cheaper films in this genre like Rollerblade Warriors but at least that movie dared to go wacky and wild. You feel like you have seen this movie before even if you have not.   With genres being heavily bent right over in this movie you will be impressed by a flamethrower trick or two, some random midgets, a entertaining model car jump, Richard Norton's abs and a feeling leaving you wondering where in the post apocalypse can he get his hands on hair dye so easily.

Maybe if I had not seen a million better versions of this film I would recommend it, as is, I do not recommend it.

The poster I saw for this movie was epic in its classic heavy metal style pulp book warrior art (say that ten times fast). But I also found a tape of this movie just called Rescue Man with a much more generic cover and may have helped since it would have lowered my expectations.

[darksideofthemoonpie]

Last day off before I go back to work. Went to vote, did some yard work, bought an oregano plant for my garden and planted it, put the ac in the window, and here in a bit I'm going to get an oil change.

Gotta do some cleaning around the house when I get home. Then I have to cut my mother in law's hair. Taking my daughter to ballet this evening. She has a recital soon and the time she has to be there for her dress rehearsal is the time she gets off the bus. Most kids at her dance studio are home schooled so time is not an issue for them. I'll have to leave work early to pick her up and take her there. It's a good 30ish min drive to get there. I'll need to put in time off at work to pick her up from school to get so she can make it there in time. I freaking hate 26 since they started working on it with the construction it may make it a 45 min drive.

Still haven't eaten anything yet today, so that's good. Gonna try to make it to 5pm today before I have dinner.

Picked up some more Metamucil as I'm almost out. I got the sugar-free orange one this time instead of the one with sugar. I'll open it once I run out of the sugar one which will only be a few days. I haven't taken it in a few days and I'm certainly feeling it. I'll take another dose later this afternoon.

Weighed 208 this morning after a shower. Better than 209 but I need to keep pushing. I did have 205 before my period so I'm really gonna posh to lose more weight. I'm still considered obese by my weight until I drop under 180. Perk though, I can fit back into my old work pants but they are tight. But, I could zip them up. My jeans I'm wearing now are loose but I can't tell if that's from them getting loose from wearing them or what. I wear a 14 but I also bought some 12, 10, and 8 sizes so I can have pants to wear once I lose the weight. I like American Eagle jeans so I grabbed those at goodwill. I have 1 shirt that I bought in a men's small to wear once I lose more weight. I got it because they didn't have a medium in stock and it was on clearance. I can wear it now but it's tight on me. It's a 1984 George Orwell shirt. For it for 9 bucks.

Golly it's nice outside. Wish I would have taken the whole week off but I only had 3 floating holidays so I used those. My work keeps cutting my hours so I use my pto to fill in my time. At this rate I won't be able to take any days off for new years. I might just take 3 days off in August around my husband's birthday and basically do the same thing. In August there's mosquitos though, so that won't be fun, but I'll be off work so that's a perk.

Thanks for listening

[webmarket01]

Diet Tips For Weight Loss: Best Tips To Lose Weight

New Post has been published on https://weightlosshtiw.com/diet-tips-for-weight-loss-best-tips-to-lose-weight/

Diet Tips For Weight Loss: Best Tips To Lose Weight

Diet is very Dangerous if you are on a perfect diet plan to Lose weight. The Reason, Why I told it Dangerous is; generally, when people are on a diet plan for weight loss, they avoid eating and start eating fewer foods. Here are The Best Diet Tips For Weight Loss.

It’s harmful to the body if they do not get regular minerals, vitamins and proteins. You’ll find several diet strategies for weight loss reduction, which will have you losing weight excess weight and maintaining off the weight.

Weight reduction is just one of the most difficult what you can complete with the most suitable way of thinking. You ought to be prepared to earn a shift. It would be best if you got your reasons to shed excess weight.

It can’t be someone else’s notion. And also, you have to be prepared to select the process. When most folks say to eat much healthier and avoid greasy food, that is just an aspect of precisely what it really can take to shed bodyweight.

Table of Contents hide

Best Diet Tips For Weight Loss

That is excellent information, but there will be certain to it. I shall provide you with a few ideas to start.

Diet plan Tip 1

As cited previously, you have to possess the most suitable way of thinking. With this, you’re likely to fail at the start. Should you not achieve so, you will have a rough time seeking to keep in your diet plan.

Consider the explanations for why you would like to drop the excess weight, and then write it down again. Inform oneself why you opted to drop this highway whenever you realize that you are straying out of the diet plan.

Diet plan Tip 2

You’ll want to establish realistic targets. Just take a while and after photo of your self whenever you satisfy with an objective. Establish short-term targets and long-term objectives.

Save yourself your valuable own initial picture and compare with these to just about every movie whenever you match your different short-term objectives.

Before long, you will commence observing the excess weight that you might have lost together with your eyes. Whenever you accomplish a short-term goal, create another brief period goal to achieve your long-term objective.

Diet plan Tip 3

Ingest drinking water and avoid carbonated beverages. This comprised juice.” The liquid is packed in sugar and also plenty of juice includes high fructose corn syrup.

If you’re searching to get a sweeter consume which attempt a tasting H20. Examine the tag to be certain the filtered drinking water you opt for is saturated in calories and doesn’t have body fat. Water would be your optimal/optimally thing to ingest while exercising.

Diet plan Tip 4

Try to eat whole ears of wheat as an alternative to processed food items. If you must possess white bread, eat whole meal. I believe Sara Lee helps make whole meal white bread, plus it’s flavorful.

Your family members will most likely not notice the variance—the same holds for pasta. I am aware pasta bread isn’t excellent for many men and women; nevertheless, strive the Barilla pasta. The Barilla pasta can be a wheat berry that doesn’t need the conventional wheat pasta feel.

Diet plan Tip 5

Consume smaller meals more often than the usual three significant meals proceed for 5 to 6 smaller dishes. Eat your lunch, breakfast dinner together with snacks between. Keep meals healthy and more negligible.

Diet plan Tip 6

Please don’t deprive yourself of one’s favorite food items. You may come across a nutritious alternate in many instances, but in the event you may not, and also you own a craving, subsequently eat just 50% of what you should usually consume.

This may keep you to your daily diet. Should you choose to wind up staying in the diet afterwards, begin again in that period. Once you observe, you’ve gone awry.

Diet plan Tip 7

Physical exercise can be a friend. Stroll, run, ride motorcycle, dancing, engage in Wii or even Kinect, what you may prefer; however, you’ve got to own some exercising in your own life. You want half an hour of physical exercise every day.

Diet plan Tip 8

Be certain you are ingesting sufficient fibre into your diet plan. Throughout your period, you will wind up constipated, and you’re likely to want your yarn. Metamucil will probably become your buddy on occasion.

Diet plan Tip 9

Berries and veggies are great for you, along with your dietary plan. Fruits and veggies can assist with that candy craving. Eat loads of fruits and vegetables. Make confident you’re putting all of your food groups daily.

Natural Foods and Drinks for Diet

People purchase packaged and carbonated juice when they are on a diet. Here I would like to inform you that ready-made drinks from the market, which are carbonated, can damage your teeth as well as your digest system.

Even sometimes, you may get extra sugar level from those carbonated drinks. So avoid bottled drinks and try organic fruit juices. Organic Juices Will let you feel stronger and energetic.

Ignore fat Foods

A person who is on a diet plan suddenly ignore fat and avoid eating oily or buttery foods. This is not the proper way to follow a diet plan.

Diet means you are taking care of the foods you eat to maintain your body and fitness. The human body needs oil, butter etc., and it can be harmful if it’s out of the limit.

So, add the minimum and required oil and butter to your diet. Please note that it may feel your mood off or feel boring if you suddenly stop eating oil and butter.

Focus on Calories in Your Diet Plan

If you think that by the following weight loss diet plan by any profession, you will lose weight, then wait and read. All kind of foods has a minor or maximum level of calories. Sweet potato, watermelon and chocolates, all contain some amount of calories.

If you are eating any of the foods, you should know about the calorie level of those foods and then eat them. Don’t imagine that balanced calorie foods will help. It would be best if you did a little workout like walking or jogging to burn fat.

Carbohydrate Foods for satisfied Filling

To feel satisfied dinner or lunch, I suggest ear oats foods, whole-wheat portions of pasta, sweet potatoes and sometimes cabbages. These foods may give you eating satisfaction.

Protein calculation in diet plan

Proteins are a must required for a healthy body. Protein helps you to make your digesting stronger. This will help you to reduce bad cholesterol and increase good cholesterol. High protein diet foods will never fill you like you are hungry.

You should check daily some Fish, Cheese, Beans (mature soybeans), Eggs, Peanut, Almonds and Raw Nuts to maintain your protein level of the body.

Just Remember

A Diet plan can be complicated if you are not aware of how to Follow a Diet plan properly. If you want to lose fat and weight, just daily do minor warm-up and jogging and exercise to make your muscles tight and robust digest plan.

For More Weight Loss Updates and Information about The Best Diet Tips For Weight Loss, Visit Ehealth Spider and Follow Us on Facebook.

This content was originally published here.

[junker-town]

Super Bowl LV commercials had an ‘old’ feel to them

Sensing a theme in all these ads

This was supposed to be a ranking of various commercials during Super Bowl LV. But the first ad of the first break was for a movie that dominated my thoughts for the rest of the day.

M. Night Shyamalan made a film in which everyone seems to age at a ridiculous rate. Stop me if you’ve heard this before, but there’s likely a twist at some point. I have no idea if this movie is watchable or not, and I don’t just mean in the sense that it will be safe to go to theaters any time soon. I was too distracted by the foreboding trailer, building to a climax of the film’s title being shown on screen.

In a Super Bowl featuring 43-year-old Tom Brady, coached by 68-year-old Bruce Arians, this was a little too on the nose.

But then I started seeing all the ensuing commercials through the lens of being old. No, I’m not talking about ads for Metamucil, but it seemed like almost everywhere I turned there was a commercial for the aged.

Scott’s and Miracle-Gro were doing some sort of giveaway or something. I’m not really sure, but they had John Travolta dancing, which has been a thing for more than 40 years. But that didn’t signify the oldness of the ad. No, that came when Travolta’s daughter was trying to guide him how to set up his phone to record.

We’ve all been there, John.

Bud Light even got into the act, bringing back many characters from their various Super Bowl commercials past. The Bud Knight met yet another demise.

I’ll be honest. I missed those “Real men of genius” commercials. That ad campaign apparently began in 1998. Where did the time go?

Even Nick Jonas, for something called Dexcom, snapped his fingers and all of a sudden he turned septuagenarian. Are we all just living in a Shyamalan movie? Now that would be a twist.

Paramount Plus had a series of commercials all throughout the game, highlighting some sort of expedition by many of the characters on their various properties. Oh great, just what we need, another streaming service.

In one of those Paramount ads, somebody mentioned a crack in the ice, which prompted very familiar snickering from two of the most beloved television idiots of our lifetime.

Sure, I laughed. Because having a childish sense of humor makes me feel young. But then I realized that ‘Beavis and Butt-Head’ premiered on MTV on March 8, 1993, and I quickly turned to dust.

While most of the game just made me feel old, there was one commercial that was the clear winner on Super Bowl Sunday. This Toyota ad, featuring 13-time Paralympic gold medalist Jessica Long and the story of her getting adopted, was inspirational.

I may be old, but these tears are new.

[flutecattle9-blog]

Shirataki Noodles: The Paleo Take

Shirataki noodles are popular for one big reason: calories. Some brands have 0 calories; others have 5 or 10 for a great big serving, so basically 0. Calorie-counting dieters love them because even a big, satisfying serving won’t break right through their daily calorie limit. Some low-carb and grain-free dieters also eat them as a grain-free noodle substitute without a bunch of wheat or rice flour.

There are also some health claims about cholesterol and stuff, but let’s be honest: 90% of the draw is the idea of getting enough noodles to fill up on without any carbs/calories. Most people want to eat satisfying meals that make them feel full without doing emotionally fraught calorie math at every meal, and a big pile of 0-calorie food lets you do that without worrying or guilt. That’s normal and understandable!

But “low-calorie” and “Paleo” aren’t the same thing. Lots of low-calorie foods aren’t healthy or Paleo (lite Miracle Whip, for example) and lots of healthy Paleo foods are fairly high in calories (e.g., olive oil, avocados, and nuts).

For more on calorie-counting and Paleo, here’s a full explainer – but for Shirataki noodles specifically, buckle up for a deep dive into some research.

What are shirataki noodles, again?

They’re mostly made of water and konjac glucomannan, a type of fiber. Konjac glucomannan comes from the root of a plant, Amorphophallus konjac, which is native to Asia. This same plant has a lot of names (including the evocative Devil’s Tongue), and the water-fiber mixture also has many names including konnyaku and konjaku, so don’t be scared off if you see a spelling variation on the package.

Some types of 0-calorie noodles are made from all kinds of non-Paleo ingredients other than konjac, most notably soy – always check the ingredients list! The below only applies to noodles with a Paleo-approved ingredients where konjac is the “questionable” thing.

Konjac glucomannan is a viscous soluble fiber – that’s the type of fiber that forms a gel in the intestines once it comes into contact with water. Other foods high in viscous fiber include oats and psyllium husk (a common source of fiber in laxatives). Konjac glucomannan is one of the most viscous fiber types we know of – and yes, there is at least some evidence that it works for constipation on a low-fiber diet.

In that sense, there’s no reason why konjac glucomannan wouldn’t be a Paleo-friendly ingredient – it’s basically a fiber supplement in noodle form. (You can even buy it as a pure fiber supplement a la metamucil, but that definitely wouldn’t make a tasty side dish.)

OK, but how do these things taste?

As for the taste, it takes a bit of getting used to. Shirataki noodles aren’t at all like traditional Italian pasta. They wouldn’t go well with marinara and a big pile of meatballs; the texture is all wrong. They’d be better in chicken soup, or with a lighter Asian-inspired topping like grilled chicken and spring onions. The texture could be charitably described as “chewy” and uncharitably as “slimey” and it’s really a personal preference whether you like them or not. They have almost no flavor of their own; if you want flavor in the finished dish, you’ll have to put it there. Luckily, a bag will only run you about $3, so they’re cheap to try out.

Studies, studies, studies!

Shirataki noodles specifically

There aren’t a lot of studies on shirataki noodles specifically. Here’s one of the few – researchers gave people a meal with either 100% normal noodles, 50/50 split between konjac and normal noodles, or 100% konjac noodles. The meals were matched for volume, with the same physical bulk of food for everyone; only the calorie count was different. After the noodle meal, the subjects got to eat as many cookies as they wanted. After the 100% konjac meal, the subjects reported feeling hungrier, but they didn’t actually eat a larger number of cookies, so they had lower total calorie consumption overall.

Studies on konjac glucomannan

Konjac glucomannan is the fiber in shirataki noodles, and there have been some additional studies on it as an ingredient or additive outside just the noodles. The studies were small and limited, but bearing in mind their limitations, they’re at least encouraging:

In this study, the authors gave konjac glucomannan to 11 people with high blood pressure and type 2 diabetes. For 3 weeks, they either got control biscuits or special konjac glucomannan biscuits every day. At the end of the study, the subjects who ate the konjac biscuits had lower systolic blood pressure and a better ratio of total:HDL cholesterol, with no change in weight, blood sugar, or other cholesterol numbers.

In another study by the same authors, subjects got konjac biscuits (for a total of 8-13 grams of konjac fiber per day) or wheat bran biscuits. The ultimately found that total cholesterol, LDL cholesterol, total:HDL ratio, and LDL:HDL ratio all improved in the konjac biscuit group; body weight, blood sugar markers, and total HDL cholesterol didn’t change.

This study is interesting because it’s by a different group and it’s a bit bigger – 63 healthy men got 3.9 grams of konjac glucomannan or a placebo every day for 4 weeks. The konjac glucomannan group had lower levels of total and LDL cholesterol at the end, although their HDL, weight, and blood pressure didn’t change.

A more recent review also supported the role of konjac fiber generally in reducing cholesterol if eaten in the amount of roughly 3 grams per day or more. That’s a lot of konjac glucomannan and most people don’t want shirataki noodles every day, but at the very least, these studies suggest something positive.

Side effects in those studies tend towards the predictable consequences of eating too much fiber: bloating, gassiness, stomach rumbling, and digestive upset – this is likely to be the type of effect that really depends on each individual person’s fiber tolerance, so your mileage will probably vary.

Are they Paleo?

Konjac glucomannan seems to be more or less harmless, if your digestive system doesn’t go into active revolt at the prospect of that much fiber. Shirataki noodles without a bunch of soy and junk in them are basically noodle-shaped fiber supplements. Processed? Sure, in the way that all supplements are, but if fish oil supplements and probiotic supplements fall under the Paleo umbrella, this doesn’t seem anything different.

On the one hand, deliberately choosing a food because it doesn’t contain any nutritional value (which is, after all, traditionally the point of food) is a weird. On the other hand, our whole food situation today is weird. For the first time in the history of the species, we have a problem with too much food instead of too little, and we’re all swamped with addictive junk food all the time. If it helps people to eat non-nutritional fiber supplement noodles the same way ex-smokers use nicotine gum – well, there are worse coping mechanisms and we could all do to have a bit of compassion for each other around our nutritional issues.

Non-Shirataki Alternatives

“Spiralize me into noodles! I’m much less likely to upset your stomach!”

Grossed out by the whole concept? Gut can’t take that big of a fiber overload? Just can’t stand that strange chewy texture? Check out seven Paleo-friendly vegetable noodle alternatives for recipes like…

Got a favorite type of Paleo-friendly noodles? Do you eat Shirataki noodles or not? Let us know on Facebook or Twitter!

P.S. Have a look at Paleo Restart, our 30-day program. It has the tools to let you reset your body, lose weight and start feeling great.

+ The Paleo Leap Meal Planner is now also available. Put your meal planning on autopilot!

Source: https://paleoleap.com/shirataki-noodles-paleo-keto/

[ebenpink]

Should I be eating more fiber? https://ift.tt/2Vbz8hv

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled “multigrain” or “12 grain” does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure “whole” is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

Start your day with a bowl of high-fiber cereal.

Add vegetables, dried beans, and peas to soups.

Add nuts, seeds, and fruit to plain yogurt.

Make a vegetarian chili filled with different types of beans and vegetables.

Add berries, nuts, and seeds to salads.

Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.

Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

Do so gradually to give your gastrointestinal tract time to adapt.

Increase your water intake as you increase fiber.

If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

The post Should I be eating more fiber? appeared first on Harvard Health Blog.

from Harvard Health Blog https://ift.tt/2T9kytv via IFTTT https://ift.tt/eA8V8J

[cesarahda027-blog]

10 Situations When You'll Need to Know About máy ion kiềm panasonic

For many Americans, getting the recommended daily amount of nutrients can be challenging – particularly when it comes to dietary fiber and calcium.

The National Academy of Sciences and the National Osteoporosis Foundation report that adult men and women require a daily calcium intake of 1,000 milligrams to 1,200 milligrams a day, the equivalent of four 8-ounce glasses of milk, to ensure good bone health.

However, according to the National Institutes of Health, a large percentage of Americans fail to meet the kangen ukon turmeric recommended guidelines for optimal calcium intake – putting them at increased risk for osteoporosis, a significant health threat for both women and men and the major underlying cause of bone fractures in postmenopausal women and the elderly.

Americans also face a troubling national “fiber deficit.” According to Columbia University, typical consumption of fiber averages 10 grams to 15 grams daily – less than half the recommended allowance. Leading health experts and members of the National Fiber Council, http://www.thefreedictionary.com/Kangen whose Web site is www.national fibercouncil.org, encourage Americans to consume at least 32 grams of dietary fiber per day.

Fiber keeps the digestive system running smoothly and may help prevent many diseases. In fact, “soluble” fiber has been shown to reduce the risk of coronary heart disease by lowering cholesterol and some research indicates fiber may help prevent Type 2 diabetes and high blood pressure.

Here are some tips from Pat Baird, member of the National Fiber Council and registered dietitian, on adding fiber and calcium to the diet:

* Start off the day by combining fiber and calcium-rich foods, such as a bowl of whole-grain cereal with milk, yogurt sprinkled with fresh berries or calcium-fortified orange juice.

* Choose healthful snacks such as string cheese, nuts, air-popped popcorn or cottage cheese

* Calcium can be found in foods such as broccoli, dry roasted almonds and dried figs – all of which also are sources of dietary fiber.

* Supplements, such as Metamucil Capsules Plus Calcium, which provides 3 grams of psyllium fiber and 300 milligrams of elemental calcium per serving, are a viable option for those unable to meet their daily calcium and fiber requirements through food and drink intake alone.

[jesseneufeld]

Should I be eating more fiber?

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled “multigrain” or “12 grain” does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure “whole” is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

Start your day with a bowl of high-fiber cereal.

Add vegetables, dried beans, and peas to soups.

Add nuts, seeds, and fruit to plain yogurt.

Make a vegetarian chili filled with different types of beans and vegetables.

Add berries, nuts, and seeds to salads.

Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.

Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

Do so gradually to give your gastrointestinal tract time to adapt.

Increase your water intake as you increase fiber.

If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

The post Should I be eating more fiber? appeared first on Harvard Health Blog.

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[josephwebb335]

Should I be eating more fiber?

Should I be eating more fiber?

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled “multigrain” or “12 grain” does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure “whole” is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

Start your day with a bowl of high-fiber cereal.

Add vegetables, dried beans, and peas to soups.

Add nuts, seeds, and fruit to plain yogurt.

Make a vegetarian chili filled with different types of beans and vegetables.

Add berries, nuts, and seeds to salads.

Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.

Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

Do so gradually to give your gastrointestinal tract time to adapt.

Increase your water intake as you increase fiber.

If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

The post Should I be eating more fiber? appeared first on Harvard Health Blog.

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[evawilliams3741]

Should I be eating more fiber?

Should I be eating more fiber?

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled “multigrain” or “12 grain” does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure “whole” is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

Start your day with a bowl of high-fiber cereal.

Add vegetables, dried beans, and peas to soups.

Add nuts, seeds, and fruit to plain yogurt.

Make a vegetarian chili filled with different types of beans and vegetables.

Add berries, nuts, and seeds to salads.

Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.

Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

Do so gradually to give your gastrointestinal tract time to adapt.

Increase your water intake as you increase fiber.

If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

The post Should I be eating more fiber? appeared first on Harvard Health Blog.

https://ift.tt/2T9kytv

[laurenjohnson437]

Should I be eating more fiber?

Should I be eating more fiber?

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled “multigrain” or “12 grain” does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure “whole” is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

Start your day with a bowl of high-fiber cereal.

Add vegetables, dried beans, and peas to soups.

Add nuts, seeds, and fruit to plain yogurt.

Make a vegetarian chili filled with different types of beans and vegetables.

Add berries, nuts, and seeds to salads.

Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.

Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

Do so gradually to give your gastrointestinal tract time to adapt.

Increase your water intake as you increase fiber.

If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

The post Should I be eating more fiber? appeared first on Harvard Health Blog.

https://ift.tt/2T9kytv

[laurenbaker553]

Should I be eating more fiber?

Should I be eating more fiber?

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled “multigrain” or “12 grain” does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure “whole” is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

Start your day with a bowl of high-fiber cereal.

Add vegetables, dried beans, and peas to soups.

Add nuts, seeds, and fruit to plain yogurt.

Make a vegetarian chili filled with different types of beans and vegetables.

Add berries, nuts, and seeds to salads.

Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.

Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

Do so gradually to give your gastrointestinal tract time to adapt.

Increase your water intake as you increase fiber.

If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

The post Should I be eating more fiber? appeared first on Harvard Health Blog.

https://ift.tt/2T9kytv

[sofiawright4411]

Should I be eating more fiber?

Should I be eating more fiber?

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled “multigrain” or “12 grain” does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure “whole” is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

Start your day with a bowl of high-fiber cereal.

Add vegetables, dried beans, and peas to soups.

Add nuts, seeds, and fruit to plain yogurt.

Make a vegetarian chili filled with different types of beans and vegetables.

Add berries, nuts, and seeds to salads.

Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.

Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

Do so gradually to give your gastrointestinal tract time to adapt.

Increase your water intake as you increase fiber.

If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

The post Should I be eating more fiber? appeared first on Harvard Health Blog.

https://ift.tt/2T9kytv

[richardgarciase23]

Should I be eating more fiber?

Should I be eating more fiber?

You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — soluble fiber and insoluble fiber. Both types of fiber are good for us.

Soluble fiber dissolves in water, forming a gel. It is the form of fiber that helps lower cholesterol levels, reduce the risk of heart disease, and regulate blood sugar levels. Soluble fiber is found in black beans, lima beans, Brussels sprouts, avocado, sweet potato, broccoli, turnips, and pears.

Insoluble fiber passes through the digestive system relatively intact, adding bulk to stools. It is the form of fiber that prevents constipation and regulates bowel movements, removing waste from the body in a timely manner. Insoluble fibers are found in whole wheat flour, wheat bran, cauliflower, green beans, and potatoes.

Despite these health benefits, most Americans get less than half the suggested amounts of daily fiber. The popularity of very-low-carbohydrate diets like the ketogenic or “keto” diet, the Atkins diet, and the Whole 30 diet, which may unintentionally decrease fiber consumption, hasn’t helped matters.

It may be time to give fiber another look.

New evidence confirms protective effect of fiber

A new analysis of almost 250 studies confirmed on a large scale that eating lots of fiber from vegetables, fruits, and whole grains can decrease your risk of dying from heart disease and cancer. Those who ate the most fiber reduced their risk of dying from cardiac disease, stroke, type 2 diabetes, and/or colon cancer by 16% to 24%, compared to people who ate very little fiber. The study also concluded that more fiber is better. For every additional 8 grams of dietary fiber a person consumed, the risk for each of the diseases fell by another 5% to 27%. Risk reductions were greatest when daily intake of dietary fiber was between 25 and 29 grams.

Two observational studies showed that dietary fiber intake is also associated with a decreased risk of death from any cause. Those eating the highest amount of fiber reduced their risk of dying by 23% compared to those eating the least amount of fiber. In these studies, the associations were more evident for fiber from cereals and vegetables than from fruit.

Weight control is another benefit of high-fiber diets. By helping you feel full longer after a meal or snack, high-fiber whole grains can help you eat less. In one large study, adults who ate several servings of whole grains a day were less likely to have gained weight, or gained less weight, than those who rarely ate whole grains.

Fiber: how much is enough?

On average, American adults eat 10 to 15 grams of total fiber per day, while the USDA’s recommended daily amount for adults up to age 50 is 25 grams for women and 38 grams for men. Women and men older than 50 should have 21 and 30 daily grams, respectively.

In general, it’s better to get your fiber from whole foods than from fiber supplements. Fiber supplements such as Metamucil, Citrucel, and Benefiber don’t provide the different types of fiber, vitamins, minerals, and other beneficial nutrients that whole foods do.

When reading a food label, choose foods that contain more fiber. As a rule of thumb, choose cereals with 6 or more grams of fiber per serving, breads and crackers with 3 or more grams per serving, and pasta with 4 or more grams per serving. Another strategy is to make sure that a whole-grain food has at least 1 gram of fiber for every 10 grams of carbohydrate. If you look for a 1:5 ratio, that is even better.

Ignore the marketing on front of the package labels. Just because a bread is labeled “multigrain” or “12 grain” does not mean it is a whole grain. The grains could be refined and the bread may be low in fiber. When you look at the ingredient list, make sure “whole” is the first ingredient.

Easy ways to get more fiber in your diet

Here are some strategies to increase fiber in your diet:

Start your day with a bowl of high-fiber cereal.

Add vegetables, dried beans, and peas to soups.

Add nuts, seeds, and fruit to plain yogurt.

Make a vegetarian chili filled with different types of beans and vegetables.

Add berries, nuts, and seeds to salads.

Try snacking on vegetables such as cauliflower, broccoli, carrots, and green beans. Serve them with a healthy dip such as hummus or a fresh salsa.

Eat more whole, natural foods and fewer processed foods.

A few important tips as you increase your fiber:

Do so gradually to give your gastrointestinal tract time to adapt.

Increase your water intake as you increase fiber.

If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Take a positive approach to eating more high-fiber foods. Beyond reducing risk of chronic disease, eating a variety of whole foods that contain good sources of fiber can be an easy and enjoyable way to keep you fuller longer and help control your weight. Fiber can expand your horizons with different tastes and textures, and can be a bonus to your health.

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