It is common for people to eat a breakfast of processed foods that are full of artificial ingredients that are a detriment to good health. They may also load up on sugars, fats, and starches, eating such things as glazed donuts, multicolored cereal with marshmallows, and way too much greasy bacon. That’s why it is a great idea to make sure they eat these seven breakfast superfoods:
Oatmeal
Oatmeal helps lower your cholesterol and risk of heart disease, making it one of the most recommended of all breakfast superfoods.
Blueberries
Not only are blueberries tasty, but they give you a great dose of fiber, antioxidants, phytonutrients, and are a healthy breakfast treat.
Bananas
Another fruit that can help satisfy cravings for sweetness is the banana, which is also a wonderful source of nutrients you need such as potassium.
Whole Grain Toast
Whole grain toast is easy to prepare and delivers lots of healthy fiber and a good portion of carbs to give you early morning energy.
Almonds
Almonds are another superfood that help fight cholesterol and heart disease. Just avoid the salted ones or those roasted in oils. One of the best ways – and the easiest – to get your daily dose of almonds is by spreading almond butter on toast, or adding raw almonds to a breakfast smoothie.
Greek Yogurt
Greek yogurt is a great source of protein and probiotics, but choose the low-fat version because otherwise you will be eating too may unwanted fats.
Egg Whites
Eggs are also an excellent source of protein, vitamin B12, vitamin D, essential amino acids, and antioxidants.
We often hear that breakfast is the cornerstone of a healthy diet, and we know that getting plenty of good nutrition is essential to health and wellness. The problem is, many of your patients probably eat a breakfast that is not necessarily good for them. They make think that just including breakfast in their daily routine solves health problems. But you know that the key is to make sure that breakfast really is a healthy and nutritious one. So make sure that they include these seven superfoods in their breakfast menu rotation and that will do wonders to help them stay healthy and energetic all day long, all year ‘round.
Fiber Rich Foods Weight Loss: The Best Diet for Optimal Results
High-fiber foods can be an important part of any weight-loss plan. Eating more fiber can help you feel full longer, reduce hunger and cravings, and even help regulate your metabolism. These foods can also help you with weight loss in other ways. They’re often low in calories, contain essential vitamins and minerals, and they’re an important part of any balanced diet.
Fiber Rich Foods Weight Loss: The Benefits
Here are five reasons why it’s important to include such foods in your meal plan:
You Feel Fuller Longer: Eating high-fiber foods can help you feel full longer because they take longer to digest. This can help you avoid snacking and overeating.
Reduced Cravings: It can help reduce cravings by slowing down the rate at which your body digests food. This can help you feel more satisfied after meals and reduce your urge to snack.
Better Metabolism: Eating a high-fiber meal plan can help increase your metabolic rate and help you burn more calories.
Low Calories: They are generally low in calories, so they can help you lose weight without sacrificing important nutrients.
Essential Part of a Balanced Diet: These foods can help provide essential vitamins and minerals. This can help you get the nutrients you need while you pursue weight loss
In addition to weight loss, here are some of the other benefits:
Improved Digestive Health: It helps to keep your digestive system regular, which can help to prevent the formation of digestive issues. This type of diet can also help to reduce the risk of developing conditions such as diverticulitis, constipation, and irritable bowel syndrome.
Lower Cholesterol: These foods can help to reduce cholesterol levels, as fiber binds to cholesterol and helps to remove it from your body.
Blood Sugar Control: It can help to regulate blood sugar levels, preventing spikes and dips in blood sugar that can cause fatigue and hunger.
Here are some nutrition guidelines for fiber-rich food weight loss:
Eat Whole Foods: Eating whole foods is the best way to get the most fiber in your diet. Whole grains, fruits, vegetables, and legumes are all excellent sources. They are also packed with other beneficial vitamins and minerals.
Add High-Fiber Foods to Your Diet: Start adding more fibrous foods to your diet on a weekly basis. Examples include oatmeal, whole wheat bread, beans, lentils, and nuts.
Snack Better: Snacking can help you stay on track with your weight loss goals. Choose snacks that are high in fiber, such as fruits, vegetables, nuts, seeds, and whole-grain crackers.
Drink Plenty of Water: Water helps to keep your body hydrated and your digestive system functioning properly. Drinking plenty of water also helps to keep fiber moving through your system.
Monitor Your Fiber Intake: Too much fiber can cause digestive issues such as bloating and gas. The recommended daily intake of fiber is 25-35 grams per day, but it’s best to talk to your doctor or nutritionist if you’re unsure. When in doubt, go slow when adding fiber.
Eat Mindfully: Eating mindfully can help you to be aware of what you are eating, how much you are eating, and how it makes you feel. Try to focus on your food, savor the flavors, and take your time when you eat.
Avoid “liquid sugar”: Liquid sugar is a major contributor to the current obesity epidemic. It’s easy to consume high amounts of liquid sugar without realizing it, as it is often found in sweetened coffee or tea, fruit juices, and even some sports drinks. Consuming too much liquid sugar can lead to weight gain, diabetes, and other health problems. Stick with water as your primary drink of choice.
Get Enough Sleep: Getting enough sleep is essential for weight loss. Lack of sleep can increase cortisol levels which can lead to hunger, cravings, and overeating. Aim to get seven to nine hours of sleep each night.
Beneficial Foods for Fat Loss
Look for plant-based foods such as fruits, vegetables, legumes, nuts, and whole grains. Here are a few sources:
Vegetables
Artichokes
Broccoli
Brussels sprouts
Kale
Green peas
Okra
Spinach
Sweet potatoes
Fruits
Avocados
Raspberries
Blackberries
Pears
Apples
Bananas
Cantaloupe
Oranges
Grains
Oatmeal
Barley
Quinoa
Brown rice
Bulgur
Whole wheat bread
Legumes
Chickpeas
Lentils
Black beans
Kidney beans
Split peas
Pinto beans
Nuts and Seeds
Almonds
Walnuts
Chia seeds
Flaxseeds
Pumpkin seeds
Tips for Incorporating into Your Diet
Try oatmeal with nuts and seeds, whole grain toast with nut butter, or a smoothie with leafy greens and nuts.
Add more fruits and vegetables to your diet. Choose a variety of colors, and aim for at least five servings a day.
Incorporate pulses into your diet. Pulses include beans, lentils, chickpeas, and split peas. They’re a great source of fiber, protein, and a variety of vitamins and minerals.
Bulk up your salads. Add nuts, seeds, and legumes to salads or use them as toppings.
Enjoy whole grains. Choose brown rice, quinoa, and whole wheat pasta over their processed counterparts.
Try nuts and seeds, apples with nut butter, edamame, or popcorn for healthy snacks
Try incorporating more whole grains into your baking. Replace white flour with whole wheat or almond flour.
Use the “rule of 5.” Aim for five grams of fiber per serving of food.
Try adding ground flaxseeds to your meals. They’re also a great source of omega-3 fatty acids.
When dining out, look for dishes with beans, whole grains, and vegetables as the main ingredients.
Tracking Your Progress
Achieving your fiber intake goals can be a challenge. But tracking is a great way to reach your goals. Here are some tips for monitoring your fiber intake:
Track your meals: Keeping a food diary is a great way to track your fiber intake. Make sure to record the type and amount of foods you are eating and how much fiber is in each meal.
Use a tracking app: There are many apps available that can help you track your fiber intake. These apps can help you determine which foods are high in fiber and how much fiber each food contains.
Read food labels: When you are grocery shopping, make sure to check the food labels for fiber content. This will help you choose foods that are high in fiber.
Adjust your goals: If you are having any nausea, bloating, or GI distress, you can adjust them. Start by slowly adding fiber and don’t increase your fiber intake too quickly.
Summary: Fiber Rich Foods Weight Loss
Fiber rich foods weight loss is an excellent way to achieve and maintain a healthy weight. It can provide numerous health benefits in addition to weight loss. It can help you to feel fuller longer and can help regulate your digestive system.
Walking is a great form of exercise and can provide many health benefits. It can help you lose weight, improve your overall health, and reduce your risk of developing serious medical conditions. Walking is an accessible, affordable, and low-impact exercise that has many short- and long-term benefits. In the article, we will delve into the mental and physical benefits of regular walking as well as how to can get this habit started.
Mental Health Benefits of Walking Daily
Regular walking is a simple way to improve your mental health. Here are some of the benefits:
Stress Relief: It helps to relieve stress and tension in the body. When you are feeling stressed, take a walk outdoors and take in the fresh air. This can help you to relax and clear your mind.
Boosts Mood: It has been shown to boost mood and reduce symptoms of depression and anxiety. When you walk, your body releases endorphins, chemicals that make you feel good. This can help to lift your mood and improve your overall outlook on life.
Improved Focus: It can improve your concentration and focus. Taking a walk can help you to reset your mind and break away from any distractions. This can help you to stay focused and productive.
Improved Sleep: Taking a walk during the day can help to improve your sleep quality. Walking increases your body temperature and when it drops at night, it can help you to relax and fall asleep more easily.
Improved Self-Confidence: Walking like other forms of exercise can help to boost your confidence levels
Physical Health Benefits of Walking Daily
Walking is a great way to stay in shape and improve your physical health. Here are just a few of the physical health benefits:
Improved Cardiovascular Health: Walking is great for your heart health. Regular walking helps reduce the risk of heart disease, stroke, high blood pressure, and high cholesterol.
Stronger Bones: It helps to strengthen the bones and joints. This helps to reduce the risk of osteoporosis and other bone diseases.
Weight Loss: It is an excellent way to lose weight. It helps to burn calories and boosts your metabolism by getting your heart rate in the fat-burning zone.
Improved Posture: When you walk with an engaged “core”, it helps to strengthen your core muscles and improve your posture. This can help to reduce back pain and other aches and pains.
Reduced Risk of Diabetes: Walking especially after eating a meal helps to regulate blood sugar levels and reduce the risk of developing type 2 diabetes.
Improved Digestion: It helps to stimulate the digestive system and improve digestion.
Reduced Risk of Injury: It helps to build muscle and reduce the risk of injury.
Tips for Incorporating Walking Into Your Regular Routine
Walking can be an enjoyable activity and a great way to get some fresh air. Making a commitment to walk regularly is an important part of staying healthy and maintaining a healthy weight. Here are some things you can do to get started.
Schedule a Walk: Making time to get those steps can be difficult if you have a busy schedule. To ensure that you make time for a walk, schedule it into your day like you would any other appointment or meeting. Consider waking up a little bit earlier and taking a walk before breakfast or schedule a long walk during your lunch break.
Change Up Your Route: When you’re walking the same route every day, it can get boring. To keep things interesting, switch up your route and explore new areas.
Listen to Music or Podcasts: Listening to music or podcasts can make your strolls more enjoyable and help pass the time. Consider downloading some new songs or podcasts to listen to.
Join a Walking Group: If you’re struggling to stay motivated, joining a walking group can be a great way to stay on track. Find a local walking group or start your own and make walking a social activity.
Keep Track of Your Progress: Tracking your progress is a great way to stay motivated and motivated. Consider using a fitness tracker to monitor your progress and set goals to help you stay on track.
Incorporate Interval Training: Interval training is a great way to get your heart rate up and improve your overall fitness. Consider adding intervals to your walk by alternating periods of walking and jogging.
Add Weights: Adding weights to your walk can increase the intensity and help you burn more calories.
Choose the Right Footwear: The right footwear is essential for a comfortable and safe walk. Invest in a good pair of walking shoes and replace them when needed.
Take Advantage of the Health Benefits of Walking Daily
Walking is an effective form of exercise that can be done by people of all ages and fitness levels. It is an easy, low-impact activity that can be done almost anywhere. Start small and build up your walking routine over time. Instead, try to make it more interesting. Listen to music, take a different route each time, or try a different terrain. You can also set walking goals for yourself, such as increasing your speed or distance. With a little dedication, you’ll soon be on your way to enjoying all the benefits that come with regular physical activity. So take a step in the right direction and make walking a regular part of your daily routine.
Of late, wheat has been demonized and blamed for many diseases from autism to cancer to arthritis and even schizophrenia. Physicians have also written books like Wheat Belly and Grain Brain which further the narrative on the dangers and problems with wheat. Before deciding to jump on the gluten-free bandwagon, it is important to know the pros and cons of wheat (and gluten) consumption. The following will be a case for and against wheat from recent research.
History of Wheat
Wheat is a cereal grain that has been around for thousands of years. Proteins from wheat have been found in the teeth of ancient humans from 3.4 million years ago. Wheat is considered a staple grain worldwide. When eaten as a whole grain, wheat is an excellent source of nutrition. Wheat naturally self-pollinates and creates hybrids but often these hybrids don’t produce many seeds so farmers use commercial processes to create hybrids.
Image by free stock photos from www.picjumbo.com from Pixabay
Wheat contains a protein called gluten. Gluten is what gives bread dough its elastic and stretchy properties. Gluten contains 2 smaller proteins, gliadin which is water-soluble, and glutenin which is water-insoluble.
What is the problem with wheat?
There are 2 medical conditions when gluten can make you extremely sick. These are celiac disease (which affects 1% of the population)and gluten sensitivity (which affects another 1%).
Many on the gluten-free or wheat-free camp strongly believe that wheat is allergenic and that it irritates the intestinal lining. The intestines are part of our bodies’ first lines of defense against toxins and infections. In a nutshell, the intestines form a nice barrier to keep the bad stuff from entering our bodies and letting the good stuff in. Recent research has shown that part of the gluten protein may disrupt this barrier. Subsequently, the protein can then enter the bloodstream. This triggers inflammation in the body and can cause symptoms including abdominal bloating, tiredness, joint pain, and even a lack of mental clarity.
If you search the internet you will find many people reporting to feel much better when they stop eating wheat or go gluten-free. However, it is very important to note that anecdotes are just stories and they can’t be used to prove or disprove a hypothesis either for or against wheat.
Another concern from the gluten-free camp is that gluten can be degraded into several morphine-like compounds which may be addictive.
From what you just read, wheat sounds really bad. Why don’t we all just stop eating wheat? Well, for the other 98% of the population that do not have celiac disease or gluten sensitivity wheat can actually be good for you.
Image by Felix-Mittermeier.de from Pixabay
The Case for Wheat
While some studies have shown that wheat disrupts the intestinal barrier. Other studies have shown that it actually benefits your intestinal lining by increasing the number of beneficial bacteria in the intestines. Wheat also increases the number of natural killer cells in the body which are an important part of the immune system. These cells kill early cancer cells and viruses.
Similar to the hygiene hypothesis and the environment, there is a concern we might be doing the same thing to our intestines. What this means is that by avoiding certain foods like wheat, we might be making our intestines too sterile. Consequently, we may not be able to tolerate new and different foods. Foods may also end up being difficult to digest.
Many on this side of the argument believe that gluten intolerance (without celiac disease) could be a sign of a weakened digestion. You can stop eating gluten, but a strong digestion is important for many other foods and perhaps most importantly to detoxify the body from environmental pollutants that we just cannot avoid. Even the best organic veggies are laced with mercury from the coal mine plumes that cover most of America and many other parts of the world. If you cannot digest gluten, then your natural detox pathways are likely compromised which puts you at greater risk from other toxins.
Also, while wheat has opioid-like properties many other foods such as soy, spinach, rice, meat, fish, dairy, fruit, coffee, and chocolate have similar properties.
It is important to know that the gluten-free industry is a $16 billion dollars a year industry. There’s a lot of money to be made and gluten-free products are now big business. This industry may be making the issue to be bigger than it is. Also, processed gluten-free foods are just as unhealthy as gluten-containing processed foods.
While these 2 sides seem to have extremely opposing views they do have plenty of agreement. Here are a few key points they agree upon.
– Stop eating processed foods and avoid pesticides in our diet
Just by following these suggestions, most people will make a positive impact on their health.
Where do we go from here?
There still needs to be more research on this topic. There have been just as many articles that show the hazards as well as the benefits of wheat. Perhaps, there is something else that is causing these real symptoms for many that are gluten intolerant. From an anthropologic perspective, there is data to suggest that our ancient ancestors were eating gluten-containing foods. Is there something different with our wheat and environment now? There are still many questions to be answered.
There is plenty of delicious gluten contain foods and it is important to fully understand what is occurring before we can make a strong case for or against wheat.
Vitamin K, one of the essentially needed vitamins in the body, is also referred to as the clotting vitamin.
There are 3 most common forms of Vitamin K. Two are found in nature (naturally occurring) while the other is synthetic. Biological Vitamin K takes 2 vital forms.
Vitamin K1 (Phylloquinone), found generously in plants or green leafy vegetables, is essential in the food processing of plants (photosynthesis) hence is called the “plant-form” of Vitamin K. Vitamin K2, (Menaquinone) generally stored in animals, is an essential element in transforming certain protein components in the human body to maintain three basic processes: blood clotting, bone growth and maintenance of healthy blood vessels.
The other form of Vitamin K, also known as K3 (Menadione), does not occur naturally (synthetic) but used to treat some clotting deficiencies. Vitamin K3 is metabolized by the body to Vitamin K2.
Functions of Vitamin K
Vitamin K is one of the fat-soluble vitamins used for helping the body make four of the 13 proteins needed for blood clotting. It is also important in the creation of bone proteins, which help people’s bodies maintain strong bones and good posture which is most needed by elderly people and newborns.
Recent research has shown that low levels of circulating Vitamin K can be linked to low bone density. With proper supplementation, sufficient Vitamin K in the body will lead to improvements in the body’s biochemical measures in preserving bone health.
What are the signs of Vitamin K deficiency?
Since Vitamin K is a blood clotting nutrient, human blood takes a longer time to clot when people don’t get enough of it. In cases of severe physical injury, Vitamin K deficiency can lead to excessive blood loss or even the risk of death. People with insufficient Vitamin K are more likely to have bleeding and bruising, hence it is pertinent to obtain the same levels of this vitamin in the blood every day. They may also have poor bone health or osteoporosis.
Long-term treatments with antibiotics often lead to vitamin K deficiency; therefore, people who are on chronic antibiotic therapy should be on the look out as they may be at higher risk. Similarly, people with severe digestive disorders cannot synthesize Vitamin K efficiently in the body. For this reason, people should make sure they keep a high level of Vitamin K intake in their daily diet to maintain appropriate Vitamin K levels in the blood.
What are good sources of vitamin K?
The best way to get enough vitamin K is by taking in good food sources. This vitamin is mostly found in vegetables, especially green leafy ones such as broccoli, kale, collards, spinach, and cabbage; as well as soybean oil. These vegetable sources contain high amounts of this important nutrient, specifically K1 (Phylloquinone). Aside from these foods, smaller amounts can also be found in fish, liver, eggs, meat, and cereals.
Minor amounts of this vitamin can also be obtained from the good bacteria that normally live in the gastrointestinal tract. These good inhabiting bacteria manufacture the nutrient from the gut, and we are able to absorb some of it.
Newborns have very low levels of the vitamin in their bodies.
For this reason, a shot of the K vitamin is generally given to newborns soon after birth. This shot is very important as it enables normal blood clotting during the fragile first weeks of a newborn’s life.
Eating the foods mentioned above on a regular basis will provide most people with enough of this vitamin for their daily requirements, hence supplements are usually not needed.
Generally, Vitamin K is a fat-soluble, meaning this vitamin can only be stored and manufactured in the body with the help of fats already in our tissues. On the other hand, water-soluble forms of the K Vitamin can be synthetically manufactured and taken in, as they can be beneficial for people who have problems with fat digestion and absorption and for people who receive long-term treatments with antibiotics. Water-soluble forms are found mostly in many multivitamin supplements.
It is also important to know that people who take anticoagulant/antiplatelet medications should avoid high intakes of vitamin K, as this vitamin prompts blood coagulation or clotting. There are no known records of any side effects related to consuming high intakes of this vitamin, except for people who use anticoagulant medications.
Relevance of Maintained Dietary Intake
It is relevant to understand the function and importance of this often overlooked nutrient and what it does to our body for us to know why it has to be taken seriously. Since we can absorb high levels of this vitamin through the food we eat and with food that’s easily found in the markets, we should make sure that our daily intake remains high. By keeping this in mind, our blood and our bones will be very grateful, and we wouldn’t have to worry about the side effects caused by deficiency.
References:
R. Elaine Turner and Wendy J. Dahl – University of Florida, Institute of Food and Agricultural Sciences http://edis.ifas.ufl.edu/pdffiles/FY/FY20900.pdf
U.S. National Library of Medicine http://www.nlm.nih.gov/medlineplus/vitamink.html#cat51
New York Times http://www.nytimes.com/health/guides/nutrition/vitamin-k
