The Whole Food Blog

High fiber foods can aid in digestion, promote healthy weight loss, and even lower risks for diseases like diabetes and cancer.  With such benefits, it’s hard to imagine why more people aren’t stocking their cupboards with high fiber foods.

While the fiber gets chewed up and becomes very small, it does not actually get absorbed into the body.  Instead, it passes from one end of the digestive system to the other, doing several very important jobs along the way.

1.    High fiber foods take a little longer to chew, which gives the body time to recognize when it is full.  This stalls cravings for more food.

2.    The slower absorption of high fiber foods in the stomach means that a person feels full for a longer period of time, contributing to natural weight loss.

3.    As the high fiber foods make their way to the stomach, they slow down the overall absorption of nutrients into the blood stream.  One thing that slows down is the absorption of sugar.  In addition to affecting mood and energy, this lessens strain on the pancreas, which can lead to diabetes.

4.    As fiber continues through the digestive tract, the little particles actually brush the insides of the intestines, removing built-up waste materials.  This helps to prevent irritations that can lead to polyps and cancer.

5.    At the end of the digestive process, fiber moves waste out of the body.

It is recommended that the average adult consume between 25 and 35 grams of fiber daily, yet most of us get about half that.  The best source of this substance is in naturally occurring high fiber foods, such as fruits and vegetables.

While the results of a natural weight loss plan may not be seen as quickly as with other approaches, there is a big difference. You’ll find all kinds of information regarding so-called “diet tips” that recommend lap bands, gastric bypass, patches, drugs or medicinal herbs to achieve quick weight loss, but many of those can compound health problems with unwanted side effects.

Natural weight loss actually works over the long term. As you change your eating and exercising habits, you change your lifestyle. Your body responds because it was created to do things like eat healthy foods and get moderate exercise. This is the key to keeping the weight off for life.

Those who give you diet tips that include surgery, patches or drugs are overlooking the fact that those are creating unnatural experiences in the body.  Perhaps one type of diet drug speeds up metabolism to burn more calories. This seems great at first, but what happens when your body is exhausted from running at an unnatural level? What other areas of your health suffer because of hormone imbalances? Skip these kinds of diet tips and focus on weight loss that brings your body into balance instead.

Look for supplements, drinks, and diet tips using whole foods that your body recognizes. Compare the label of a natural whole food drink to one of those canned diet drinks you find in the grocery store, and you’ll see a big difference. The canned drink is full of sugars and artificial ingredients created in a lab, but not recognized by the body. When you use healthy drinks as part of your natural weight loss plan, the nutrients are recognized, absorbed, and able to support your continued success.

For more information:

Natural Weight Loss Plan

5 Fundamental Diet Tips for Success

Slim Fast Recall is a Reminder that
Natural Foods and Health Drinks are best for Natural Weight Loss

Fitness fanatics searching for the best nutrition for athletes should be cautious about including protein drinks in their diet.  Most Americans eat far too much protein, overtaxing organs such as kidneys and liver.  All those protein drinks and muscle blasters with whey protein cause more health problems than people realize.  The body cannot easily digest most protein drinks because they are usually made from “isolated” protein, which clogs the lymphatic system.

Experts agree that the best nutrition for athletes, including protein, should come from whole foods, like fruits, vegetables, whole grains, legumes and nuts.  This way the nutrients are attached to live enzymes and are in their whole food structure so that the body can absorb them most efficiently.
Protein drinks often contain excess sugar, “isolated” protein, “isolated” vitamins and minerals, and numerous artificial ingredients that do not contribute to proper nutrition for athletes.

These 5 facts are usually overlooked when consumers choose protein drinks:

1.    A bull grows from 60 lbs at birth to 600 lbs in 6-8 months and eats only plant based food, obtaining all the protein it needs without consuming meat or protein drinks.

2.    Gorillas are among the strongest creatures on the planet and they don’t eat meat.

3.    Protein is used for the body’s repair, not for energy.

4.    A human does not need to eat muscle to grow muscle

5.  The body has to work harder to break down large protein molecules from meat and dairy products.

The best way to obtain the highest quality nutrition for athletes is by consuming concentrated whole food protein drinks with “bioavailable” protein.  That means it is easy to digest and metabolize so the cells can do the real repair work that needs to be done.   This is how muscles are built.

When searching for ways to obtain dietary fiber each day, oatmeal is one of the best high fiber foods to eat.  Research has shown that oatmeal may diminish the risk of heart disease, have a positive effect on the immune system, reduce bad cholesterol levels, provide a lower Glycemic Index (GI) rating and contribute to natural weight loss.  Oatmeal is truly one of the healthiest high fiber foods anyone can eat.

Whole grain oats contain a soluble fiber that lessens the risk of cardiovascular disease by reducing bad cholesterol.  Soluble fiber is good because it helps the digestive system eliminate bile acids made from LDL “bad” cholesterol.  This process removes LDL bad cholesterol from the blood where it may be harmful to the heart.  Of all grains, oats have the highest proportion of soluble fiber, another reason that oatmeal leads the list of high fiber foods.

Oats are an excellent source of VITAMIN B 6, which helps to maintain the health of lymphoid organs (thymus, spleen, and lymph nodes).  These organs produce a group of immune cells active in healing, repair and anti-inflammation throughout the body.  Fighting inflammation alleviates arthritis and contributes to healthy aging, another great reason to eat high fiber foods, such as oatmeal.

One of the most popular benefits of eating oatmeal is that it contributes to natural weight loss.  Dietary fiber satisfies hunger by making you feel full, so that fewer calories are consumed throughout the day.  It also helps maintain blood sugar balance as oats are high fiber foods that result in a lower Glycemic Index (GI rating).

Anyone trying to achieve natural weight loss with a focus on cutting calories will also enjoy the anti-aging benefits.  Recent studies have shown that one of the most important steps people can take to increase longevity is to simply eat less.

This idea of consuming fewer calories is vital to natural weight loss and the anti-aging benefits provide extra motivation.  Animal studies have reported a 20- 40% increase in life span and significant delays in age-related health issues such as diabetes, cancer, cardiovascular disease and brain atrophy. (source: www.low-caloriediet.com)

“This finding suggests that even slight moderation in intake of calories and a moderate exercise program is beneficial to a key organ such as the liver, which shows significant signs of dysfunction in the aging process,” said Christiaan Leeuwenburgh, Ph.D., an associate professor of aging and geriatric research at the University of Florida College of Medicine. (source: Medical News Today/Cutting Calories Slightly Can Reduce Aging Damage – http://www.medicalnewstoday.com/articles/43060.php)

Other natural weight loss studies have revealed that Japanese people live longer because they consume fewer calories than those in the most developed nations.  An interesting note about this research is that adopting a reduced calorie diet in middle age proves just as beneficial for anti-aging as continuing one from birth.

For calorie reduction and natural weight loss, Resveratrol is gaining recognition.  This substance is high in antioxidants and is commonly found in grapes, giving wine its reputation as a healthy drink.  It is also found in greater concentration in Japanese knot weed.  Resveratrol has been linked to reduced calorie intake, lower cholesterol and greater longevity.  Nutrition experts have said that Resveratrol is the most important discovery since antibiotics and may very well be the most powerful tool for natural weight loss.

Many healthy people read food labels to check for calories, fat and carbs, but overlook the one number that poses the greatest threat, especially to natural weight loss.  That number is the sodium content.

What’s wrong with too much sodium?

A January study in the New England Journal of Medicine found that if the average person cut daily sodium consumption by approximately three grams, 44,000 to 92,000 deaths could be prevented each year and up to $24 billion could be saved in health care costs.  The most visible culprit, though, may be excess weight gain caused by foods in grocery stores and restaurants that are overloaded with sodium.

Don’t let sodium sabotage your natural weight loss plan.

When sodium can’t be eliminated by the kidneys it causes water retention and bloating.  Many Americans carry an extra 20-30 pounds in water weight simply because they are consuming too much sodium.  When people pay closer attention to sodium content and start drinking more healthy liquids, this water weight is usually flushed out quickly and dramatically.  That’s when natural weight loss efforts become visible and a desire to keep going is instilled.

How much sodium is too much?

The U.S. Food and Drug Administration recommends no more than 2,300 milligrams per day for the average adult.

So, now you’ll notice that big number and will want to look for foods that are lower in sodium.  Try natural whole food concentrates to satisfy cravings and hunger, without adding excess sodium to your natural weight loss plan.

Someone asked recently, “Can you mentally overcome food cravings?”  It sounds like they have already taken the first psychological step to conquering cravings, which is being aware that there is something uncomfortable happening.  Most people would just reach for candy or a soda, and think, “Oh, that’s how you fix that.”  Unfortunately, one craving soon leads to another and another, as the body is always looking for satisfaction.

Have you ever noticed that you can eat a big meal and still feel unsatisfied, like there’s something missing? That’ s because the body is always craving something sweet, salty or fatty.  These are the three biggest food cravings.  Often, it can seem like the mind is constantly being pulled toward one of those 3.  If you get too much fat in your meal, but not enough sweetness, then you’re going to want dessert. It’s the body looking for balance, which of course, affects the mind.

I don’t think that you can train your mind to overcome food cravings without addressing the imbalances in your diet first.  Once you get the sweet/salt/fat overdoses eliminated, then the body can achieve its own natural balance.  Everything starts to feel more harmonious and it is easier to adjust your thoughts and avoid food cravings

It’s all about achieving balance physically and mentally.  Whole food health drinks are an easy tool to use to help the body maintain balance.  As for your mind, by remaining clearly focused on how you feel and how you really want to feel, you are well on the way to conquering food cravings.

For consumers who seek natural weight loss, the recent Slim Fast recall is an opportunity to begin healthier, new strategies.

On December 2nd, 2009, Slim Fast manufacturer Unilever notified the FDA of possible contamination, and a complete recall was issued.  These products run the risk of being contaminated with a micro-organism called Bacillus cereus that causes flu-like symptoms such as nausea, vomiting, and diarrhea.

The good news is that natural weight loss products actually have numerous advantages over the sugary and highly processed diet drinks offered under labels like Slim Fast.  One of the most important factors is that they are often made with whole foods and are therefore more easily digested.  This means that more of the vitamins, minerals, and other important nutrients are being put to their proper use.  Instead of just curbing hunger, naturally healthy diet drinks nourish the body at a much higher level.

The variety of natural weight loss products is also a bonus for many consumers.  Because there are so many ingredients to choose from in nature, the combinations are nearly limitless.  Some healthy diet drinks include natural, whole food ingredients for the antioxidants they posses.  There’s certainly something to be said for a diet drink that not only helps you lose weight but also has potential cancer fighting attributes.

Eating healthy natural foods should always be considered before consuming sugary meal replacement products.  For those who need quick, on-the-go foods, there are pre-packaged options that utilize the concept of whole foods, in addition to promoting natural weight loss.

These 3 diet tips are vital to success with any natural weight loss program.

1. Eat breakfast.

The Weight Control Registry, which tracks more than 5000 people who have lost 30 pounds and kept them off for at least a year, shows that most people who experience natural weight loss take the time to fuel up every morning.  Studies indicate that people who eat breakfast are less likely to overeat later in the day.  Natural weight loss occurs as the body adjusts to more calories in the morning and fewer calories afterward.  So, this is one of those crucial diet tips that must be adhered to for best results.

2.  Start each meal with soup, salad or fruit.

These foods are essential for natural weight loss because they are filled with water and fiber.  Diet tips like this can be difficult to follow, but worthwhile.  A study from Penn State University found that people who used two 10 ½ ounce servings of broth based soup each day for a year, lost 50 % more weight than those who consumed the same number of calories from low-fat healthy snacks.  Rachel Brandeis, R.D., of Atlanta, reports that eating 3 cups of green salad with fat-free dressing cut the number of calories people consumed at a meal by 12%.  So, starting a meal with high fiber foods is one of the best diet tips you can follow.

3.  Keep unhealthy foods out of sight.

This is one of those absolutely vital diet tips for natural weight loss.  “Cravings are often fleeting, and if you have to leave the house to go get ice cream, you’ll be less likely to do it,” says Roberta Anding, R.D., of Texas Children’s Hospital in Houston.  By taking these diet tips seriously and eliminating unhealthy foods from the house, the foundation for natural weight loss is solid.

While some of the health drinks you find are useful in different ways, alkaline drinks have added benefits that their counterparts do not.  Alkaline drinks are unique because they utilize naturally alkaline ingredients. Fruits, such as lemons and peaches, and herbs like jasmine or cinnamon are alkaline ingredients that you might find in these types of health drinks.

To maintain their alkaline state, the various ingredients also need to be processed very carefully. Close attention must be paid to temperatures used in the formulation and packaging processes in order to keep the completely natural structure of the whole foods intact.  When most health drinks are bottled, this is just not possible.  That is why alkaline drinks that utilize powder formulas mixed with water by the consumer may offer greater nutritional benefits.

Unfortunately, much of the typical twenty-first century diet is made up of acid forming foods.  By utilizing alkaline drinks, we are able to help the body maintain its natural pH balance.  The result is better overall health, as well as more energy.  With the consumption of alkaline health drinks, the body doesn’t have to work as hard in order to manage a proper pH balance.

In most cases, alkaline health drinks also offer a more natural energy boost without a sugar crash or a caffeine buzz.  This is because the whole food ingredients provide elements such as antioxidants, live enzymes, and chlorophyll, without sugars or artificial sweeteners.  Alkaline drinks are almost always made with whole food ingredients. Keep in mind that many convenience store sport drinks and enhanced waters are made with acid forming ingredients, which are just the opposite.

When you take the time to learn more about how your health drinks are processed and what ingredients are used, you begin to understand the real differences between typical sports drinks you can buy at the convenience store and alkaline drinks you may only be able to find online.