The Whole Food Blog

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.

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.

Stevia sweetener has ended up in the spotlight recently because it is now widely accepted as the healthy alternative to sugar and artificial sweeteners. Among its appealing factors, stevia is 100% natural, contains zero calories and doesn’t cause spikes in blood sugar levels. Unlike sugar, which is known to cause tooth decay, stevia has even been found to help support healthy teeth and gums.

The sweetener is extracted from the stevia plant, which is related to lettuce and chicory.  There are different processing methods, so you will find stevia in powder and liquid form.  I have found that the liquid stevia sweetener not only tastes better, but people seem to receive more benefit from it.  This could be due to an extraction process that maintains the whole food structure of the stevia plant in liquid form, making it easier for the body to absorb the nutrients.

Stevia sweetener contains zero calories, which makes it appealing for anyone paying attention to their weight or the glycemic index.  Stevia sweetener has even been recommended for diabetics in many cases. This is because it does not affect blood glucose levels in the same way that sugar does.  Also, Stevia is several hundred times sweeter than sugar, which means that only a small amount needs to be used.  This is great news to those who want a healthy way to enhance the flavor of their foods and drinks. As stevia sweetener grows in popularity, so too does our understanding of new ways to utilize it.

Natural weight loss is different from shedding pounds with fasting programs or diet pills.  It is ideally achieved by adding more whole foods that are nutrient dense, while avoiding highly processed fake foods.  Instead of searching for low carb, low fat replacements to your favorite foods, this method of natural weight loss involves an entirely different way of fortifying your body.

Changing your diet to include more whole foods requires a mental shift in the way you think about nutrition.  One switch is to eat only raw fruits and vegetables, but that is very hard for most people to do.  While this method has worked for some in their efforts to achieve natural weight loss, it is very difficult to stick to this kind of diet.  The time and effort to buy, prepare and consume only raw, whole foods is just too much for most people.  That’s why it’s easy to quickly give up on this method of natural weight loss.

Fortunately, in our world of modern conveniences we now have access to perfectly formulated products that contain all the whole food nutrients of raw fruits and vegetables without the hassle.  I’m not trying to advertise a specific product here, but rather to open your eyes to a different way of achieving natural weight loss while also gaining better overall fitness.  The key is to adjust your perception of how you can make your nutritional purchases more productive. Thanks to modern advances, it’s really not any more difficult or expensive to have a healthy diet than to have one full of junk, but you have to change they way you shop.

There are so many options available now that the biggest barrier to natural weight loss often is a mental one.  Once you make the choice to lose weight naturally, however, you will find that the information and products necessary are easier to find than you ever realized.  The best place to start is the Internet.  Search for all natural nutrient dense foods to find the concentrated whole food formulas that will lead to natural weight loss.

With so many questionable weight loss products on the market, it’s nice to know that you can achieve natural weight loss simply by eating more high fiber foods.

Dr. Mehmet Oz, best selling author and professor of surgery at Columbia University, is featured on the Oprah Winfrey Show frequently.  During one program he talked about achieving natural weight loss with high fiber foods.

The doctor described an experiment where a group of people ate 11 pounds of raw fruits and vegetables for 12 days. The results were astounding as cholesterol levels were reduced 25%, blood pressure fell 10%, and each participant lost about 10 pounds.

Dr. Oz says the positive effects of getting enough high fiber foods will happen “almost immediately.” The fiber can help move things through your system—including toxins—very quickly.  He went on to say, “Bile, when it gets absorbed through the bowel, turns into cholesterol. So when you take a lot of fiber in your diet, you suck the bile out of you, and your cholesterol drops automatically. It also gets rid of sugar, which helps the diabetics. And it’s a great tool if you want to lose weight because it makes you feel full.”

Once again, the link between high fiber foods and natural weight loss is revealed in this experiment. Try it for yourself and see what happens. I have known about the power of high fiber foods since losing 30 pounds in one month seven years ago.  This feat was achieved primarily by changing my diet to more fruits and vegetables.

I made that change and have stuck with it thanks to some help from concentrated high fiber foods.  Fats and toxins were flushed out at a rapid pace with no discomfort or loss of energy. In fact, I developed more energy and better digestion than ever before.

“When you eat this kind of food, you’re sending a very clear message to your brain,” Dr. Oz says. “You’re taking in calories and nutrients. What we normally do in America is we give calories to people without nutrition…The natural colors are gone, and so your brain sits back there and says, ‘Am I still hungry or not?‘”

If eating 11 pounds of fruits and vegetables every day doesn’t sound too appealing, then add some concentrated, all natural, high fiber food formulas to your diet. Make it convenient by searching the Internet for all natural high fiber foods and drinks that are quick and easy to consume.