If you're trying to get more natural fiber into your diet, consider glucomannan - a water soluble fiber obtained from the konjac root.
Glucomannan has been used in Asia for centuries as traditional foods,such as noodles, tofu and heat stable gelled food products.
Konjac foods made by nature soluble fiber - glucomannan and water, are very low carb and very low glycemic foods which means they are good for keeping blood sugar stable.
What is soluble fiber?
Soluble fiber comes from the storage materials of the plant used to store water.
Soluble fiber dissolves and thickens in water, and can form a gel and include gums, pectins and mucilages.
A diet rich in soluble fiber has numerous health benefits such as its effectiveness in controlling obesity, stroke, diabetes, cancer and gastrointestinal disorders.
The US Food and Drug Administration has authorized the following claims that food manufacturers can place on their labels:
•Diets low in saturated fat and cholesterol and rich in fruits, vegetables and grain products that contain fiber, particularly SOLUBLE fiber, may reduce the risk of coronary heart disease.
•Diets low in saturated fat and cholesterol that include 3g of soluble fiber from whole oats per day may reduce the risk of heart disease.
•A low-fat diet rich in fruits, vegetables and whole grain containing fiber (particularly SOLUBLE fiber) may lower blood cholesterol levels and reduce risk of heart diseases. This type of diet may also reduce the risk of some types of cancer.
•Diets low in saturated fat and cholesterol that include a daily intake of soluble fiber from whole oats or psyllium seed may reduce the risk of heart disease.
Glucomannan comes in gel and capsules and is available at health food stores and wherever quality supplements are sold. Nature's Way makes a capsule form that sells for $9.89 for a 30 day supply.
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
Friday, July 10, 2009
Monday, November 10, 2008
Confused? Answers to 8 Common Weight Loss Questions
We hear so many weight loss tips it's downright mind boggling. Should you eat after 8 p.m.? Will eating grapefruit help you lose weight? A team of nutrition experts gives you the skinny:
1. Does chewing sugar free gum and eating low cal foods like celery help burn calories?
Hardly enough to matter. This is called the "negative calorie" approach to weight loss whereby chewing low cal foods takes more energy for your body to chew and digest than the calories they contain. At a Mayo Clinic study, it was determined that a peson who a piece of gum every waking hour of the day would lose less than a pound in one month. Bottom line: Stop chewing and get moving if you want to lose weight.
2. Does coffee rev my metabolism?
Resounding yes, if you drink it black. Caffeine stimulates the nervous system signaling the body to release a small amount of energy from its fat stores. When you add milk, cream, or sugar it causes insulin levels to rise which diminish the metabolic effect.
3. Will I gain weight if I eat after 8 p.m.?
It depends. The most important factor affecting weight is the total calories you eat each day, not when you eat them. That said, skimping on meals during the day may set you up to overeat at night which WILL pack on pounds. Research is showing that eating a larger breakfast, a moderate lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to snack at night. Turns out grandma's old adage was correct: Eat like a king at breakfast, a prince at lunch, and a pauper at dinner!
4. If I'm rushed in the morning, should I grab a donut or whatever's handy or have nothing at all?
A donut is technically better than nothing, but not by much. The sugar, fat, carbs, and white flour are quickly absorbed in the bloodstream making your blood sugar rise so you will be hungry shortly thereafter. Over time this kind of eating may lead to weight gain. Studies at St. Louis University showed that women who eat carb rich meals over high protein ones ate about 400 more calories and had stronger cravings over the next 36 hours. Skip the cream filled and cake versions, and muffins.
5. Should I blot the oil on my pizza to cut calories?
It will help. Blotting a medium sized piece of cheese pizza can remove up to 50 calories and 5 grams of fat. But blotting won't help you if you're ordering cheese stuffed crust, meat-lovers, or double cheese pies which can add up to 800 calories per slicke and contain more than a whole days' worth of fat and sodium. Order with extra veggies and half the cheese and switch from deep dish to thin crust.
6. Does exercising on an empty stomach burn more fat?
It does, but if you're like me, you might not be able to work out as long or as intensely as you would if you had eaten first. A 200 calorie snack about 30 minutes before working out could actually help you lose weight in the long run, because you're able to work out longer. Exercisers who work out on an empty stomach may become so hungry post workout that they make poor food choices. Eat a banana, yogurt, protein drink or bar before working out can give you the energy you need to crank up the intensity.
7. Does eating grapefruit help you flush fat?
Despite the long standing rumors on this one, there is no science behind any food burning or melting away fat. If you lose weight on a grapefruit plan it is probably because you have cut calories by restricting food intake.
8. Does eating carbs, fat, and protein separately help with weight loss?
Nope. Food combining has gone in and out of favor over the last 10 years. The theory is that different food types (proteins, fats, straches, sugars, etc.)require their own digestive enyzmes in order to metabolize properly. The claim was that mixing these groups or eating them at the wrong time could cause weight gain. Recent studies indicate that a balanced diet worked just as well if not better (consuming healthy carbs, protein, and healthy fats at meals) than food combining plans.
1. Does chewing sugar free gum and eating low cal foods like celery help burn calories?
Hardly enough to matter. This is called the "negative calorie" approach to weight loss whereby chewing low cal foods takes more energy for your body to chew and digest than the calories they contain. At a Mayo Clinic study, it was determined that a peson who a piece of gum every waking hour of the day would lose less than a pound in one month. Bottom line: Stop chewing and get moving if you want to lose weight.
2. Does coffee rev my metabolism?
Resounding yes, if you drink it black. Caffeine stimulates the nervous system signaling the body to release a small amount of energy from its fat stores. When you add milk, cream, or sugar it causes insulin levels to rise which diminish the metabolic effect.
3. Will I gain weight if I eat after 8 p.m.?
It depends. The most important factor affecting weight is the total calories you eat each day, not when you eat them. That said, skimping on meals during the day may set you up to overeat at night which WILL pack on pounds. Research is showing that eating a larger breakfast, a moderate lunch, and a smaller dinner can help you consume fewer calories and reduce the temptation to snack at night. Turns out grandma's old adage was correct: Eat like a king at breakfast, a prince at lunch, and a pauper at dinner!
4. If I'm rushed in the morning, should I grab a donut or whatever's handy or have nothing at all?
A donut is technically better than nothing, but not by much. The sugar, fat, carbs, and white flour are quickly absorbed in the bloodstream making your blood sugar rise so you will be hungry shortly thereafter. Over time this kind of eating may lead to weight gain. Studies at St. Louis University showed that women who eat carb rich meals over high protein ones ate about 400 more calories and had stronger cravings over the next 36 hours. Skip the cream filled and cake versions, and muffins.
5. Should I blot the oil on my pizza to cut calories?
It will help. Blotting a medium sized piece of cheese pizza can remove up to 50 calories and 5 grams of fat. But blotting won't help you if you're ordering cheese stuffed crust, meat-lovers, or double cheese pies which can add up to 800 calories per slicke and contain more than a whole days' worth of fat and sodium. Order with extra veggies and half the cheese and switch from deep dish to thin crust.
6. Does exercising on an empty stomach burn more fat?
It does, but if you're like me, you might not be able to work out as long or as intensely as you would if you had eaten first. A 200 calorie snack about 30 minutes before working out could actually help you lose weight in the long run, because you're able to work out longer. Exercisers who work out on an empty stomach may become so hungry post workout that they make poor food choices. Eat a banana, yogurt, protein drink or bar before working out can give you the energy you need to crank up the intensity.
7. Does eating grapefruit help you flush fat?
Despite the long standing rumors on this one, there is no science behind any food burning or melting away fat. If you lose weight on a grapefruit plan it is probably because you have cut calories by restricting food intake.
8. Does eating carbs, fat, and protein separately help with weight loss?
Nope. Food combining has gone in and out of favor over the last 10 years. The theory is that different food types (proteins, fats, straches, sugars, etc.)require their own digestive enyzmes in order to metabolize properly. The claim was that mixing these groups or eating them at the wrong time could cause weight gain. Recent studies indicate that a balanced diet worked just as well if not better (consuming healthy carbs, protein, and healthy fats at meals) than food combining plans.
Sunday, August 24, 2008
Hungry or Just Mindlessly Munching? Use the Hunger Meter Test. . .
Before you sit down to eat, try this simple test:
1. Take a minute to assess your hunger level.
2. Rate it on a scale of 1 (ravenous) to 10 (totally stuffed).
3. If your hunger is at a 4 or higher, it's time to eat. Waiting until you're at a 2 or a 3 will put you at risk for overeating.
4. Start to slow down when you get to a 6 or 7 and reassess. Are you still eating to satisfy hunger at this point? Or are you eating for the sake of eating?
Saturday, July 12, 2008
The Magic 8 Rules for Healthy Eating
1. Eat 5 meals per day. Smaller, more frequent meals boost your metabolism, increasing the rate at which you burn calories for some time after the meal. DO NOT SKIP the snacks, even if you aren’t hungry. Eat a little something. It will boost your metabolism and your energy level. As you get fitter, you’ll find you are burning more calories and will need the fuel.
a. Breakfast (DO NOT EVER SKIP BREAKFAST)
b. Mid-Morning Snack
c. Lunch
d. Afternoon Snack
e. Dinner
2. Redistribute your calories throughout the day. This is an extremely important aspect to weight loss that is often overlooked. The best way to PUT ON MORE weight is to skip breakfast, eat a light lunch and then power feed at dinner. The old adage from our parent’s day turned out to be true and will guarantee you shed pounds:
a. Eat like a KING at breakfast (biggest)
b. Eat like a PRINCE at lunch (moderate)
c. Eat like a PAUPER at dinner (lightest)
d. Add to that – 2 healthy energy boosting snacks per day
3. Consume 25-30% of your total daily calories at each meal and the remaining 10-25% comes from your snacks.
4. Be wary of portion distortion. Overly large meals actually cause your body to store fat. Consuming a large number of calories at one sitting makes your body secrete an abnormally high amount of insulin, known as an insulin spike. Insulin’s job is to take glucose (sugar) out of the bloodstream and lay it down as body fat – exactly what you DON’T want.
5. Set an eating cutoff time. Stop eating a minimum of 2 hours (and preferably 3) BEFORE BEDTIME. You don’t want to feel ravenous, but feeling a little hungry is a good thing – it’s your body’s way of telling you it is losing fat. Just this step alone will translate into some weight loss.
6. Eat from the rainbow. Eat a variety of healthy foods from all the colors of the rainbow – red, green, yellow, purple, etc. The greater the variety and balance of foods, the healthier you will be. This may take some attitude adjustment but try to think of eating clean as a gift not a punishment.
7. Strive for a balance of carbs, protein, and fats every day. .
a. Carbs are the major source of energy for the body and primary source of fuel for the brain. Without adequate carbs, you can’t burn fat efficiently.
b. Protein is important, but too much reliance at the expense of other nutrients puts strain on the liver and kidneys and will cause the body to break down its muscles to gain energy, resulting in weight gain.
c. Healthy fat is necessary for digestion, creating hormones, and increases your immunity to disease.
The healthiest balance is approximately:
50-60% of calories from healthy carbs
25-30% from fats
15-20% from protein
o Eat 2 servings of fruit and 4 of veggies per day
o Eat 5-7 servings of whole grains/day for necessary fiber
o Fats: Canola oil, avocado, flaxseed, omega 3’s from fish
o Protein: Eat high quality sources that are low in saturated fat.
8. Limit alcohol and drink a minimum of 8 glasses of water a day.
Alcohol has more calories per gram (7) than either carbs or protein (4)
Alcohol slows the metabolism and the effects can last for days.
You tend to eat poorly when drinking and exercise less effectively the next day.
What's the Calorie Story Anyway?
Most people cut too many calories from their diet in order to achieve weight loss, and eventually give up out of frustration. You should only cut 500 to 700 calories from your daily intake to lose weight.
A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.
Cut your calorie intake by 500 to lose 1 pound each week or cut by 700 calories to lose 1-½ pounds each week. There are 3500 calories in one pound of fat. To lose 1 pound, you need a calorie deficit of 3500 calories. This calorie deficit should happen over the course of one week.
A diet with too few calories is hard to maintain and will slow your metabolism. Eat too many calories and you will not lose weight. The healthiest eating method is to eat 5 to 6 small meals per day and include a daily aerobic exercise program 5 days per week. This will increase your metabolism and help you lose weight quicker.
A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.
Cut your calorie intake by 500 to lose 1 pound each week or cut by 700 calories to lose 1-½ pounds each week. There are 3500 calories in one pound of fat. To lose 1 pound, you need a calorie deficit of 3500 calories. This calorie deficit should happen over the course of one week.
A diet with too few calories is hard to maintain and will slow your metabolism. Eat too many calories and you will not lose weight. The healthiest eating method is to eat 5 to 6 small meals per day and include a daily aerobic exercise program 5 days per week. This will increase your metabolism and help you lose weight quicker.
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