Mindful eating can help weight loss, study shows

Eating mindfully, choosing and savouring food away from the distractions of computers and televisions, can help people lose weight, a study has shown.

A programme in the US tells people they can eat what they want, including their favourite high-calorie, fattening foods. But they must eat it mindfully, thinking about nothing but the enjoyment of eating their food – although not necessarily eating all of it.

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High Fiber Foods: A Rich Source For A Healthy Life

It’s no surprise that fiber forms to be a vital part of a healthy diet. However, consuming foods high in dietary fiber can be more beneficial than just keeping you healthy. Eating fiber rich foods can lower the risks for stroke; heart disease and diabetes besides enhancing the health of your skin and helping you lose weight. Unfortunately, in today’s time when one needs to eat healthy foods as a result of stressful and unhealthy lifestyle, majority of the people don’t include fiber rich foods in their diet. Given are some tips wherein you can count on the several benefits of fiber that help you feel good and prevent you from serious diseases.

What’s Fiber?

Fiber, the other name for which is `roughage’, is the part of plant based foods (nuts, beans, fruits, vegetables and grains) that the body is unable to break down. It passes through the body without getting digested, thus keeping the digestive system clean and healthy, facilitating bowel movements and throwing cholesterol and harmful chemicals out of the body. There are primarily two types of fiber: soluble and insoluble. Insoluble one doesn’t dissolve in water. It’s bulky fiber that helps prevent constipation and is found in wheat cereals, whole grains and vegetables such as celery, carrots and tomatoes.

On the other hand, soluble fiber gets easily dissolved in water and helps control levels of blood sugar and lessen cholesterol. Oatmeal, barley, nuts, beans and fruits such as berries, apple, pears and citrus fruits are some good sources of soluble fiber.

Fiber with several health benefits

Many expert nutritionists have highlighted how consuming a fiber rich diet can boost the immune system and how it forms to be a good source of nutrition for children as well. Some benefits are highlighted below:

Digestive Health:
Eating dietary fiber helps normalize bowel movements by bulking up stools and letting them easier to pass. This helps relieve and prevent both diarrhoea and constipation. Getting fiber in abundance also tends to lessen the risk for gallstones, diverticulitis (inflammation of intestine), kidney stones and also offer relief from irritable bowel syndrome.

Diabetes:
The risk of type 2 diabetes can be considerably lowered by consuming a fiber rich diet, especially insoluble fiber from cereals. If you already have diabetes then consuming soluble fiber may help control blood sugar levels by delaying gastric emptying

Skin Health:
Consuming fiber rich diet can flush toxins out of the body which affect the health of the skin. Skin tends to be healthy when the flow of blood is good as a result of lesser toxins in the body.

Fiber helps Weight Loss:
Besides helping in digestion and preventing constipation, fiber adds bulk to your diet, an important factor in both losing weight and maintaining a healthy weight. Adding bulk lets you feel full earlier. Also, since fiber stays in the stomach for a longer period than other foods, the feeling of fullness stays with you for quite some time, letting you eat less. Foods such as vegetables and fruits that are rich in fiber tend to be low in calories, thus by adding them to your diet; it’s quite simple to cut calories.

Eating fiber rich foods has been the first preference of many nutritionists when it comes to weight loss and maintaining a healthy lifestyle. Due to its numerous health benefits it should be your first choice as well during your daily meal.

About the Author:
Arati Shah is an astute nutritionist having expertise in offering all types nutrition to different individuals and corporate. Having earned a Bachelor’s Degree in Nutrition along with a Post-Graduation in Sports Sciences and Nutrition from S.N.D.T Juhu, she is one of the top nutrition experts in Mumbai who can also guide the concerned parents about the weight loss in Mumbai and right nutrition for children with same efficacy. She heads the Nutrition team in Mumbai and takes personal interest in each and every client of Caf Nutrition.

Nine Facts About Fiber

If you’ve been looking for a way towards a high
octane diet, you’ll find fiber to be exactly what
you need. Even though research has shown fiber to
be powerful, many people aren’t taking this nutrient
seriously.

To help you fuel your health with fiber, here are
10 facts to help.

1. Fiber fights diseases. A diet high in fiber can
help to prevent colon cancer and heart disease. High
fiber helps the body to eliminate cholesterol by
binding it in the digestive tract. For thousands of
years, fiber has been used to stop constipation.

2. Fiber can actually help with overeating. All high
fiber foods will take longer to chew and digest,
making you feel satisfied longer

3. Most popular foods don’t have enough fiber. If
you like the more popular foods, you probably need
to increase your intake of fiber.

4. Grains offer the most fiber. Dietary fiber is
actually plant matter that we cannot digest. The best
sources are whole grains and concentrated grain
products.

5. Kids need fiber as well. Children that are older
than 2 years of age should consume a daily intake of
fiber. Kids are most receptive to fiber found in
fruits, vegetables, and even fortified breakfast
cereals.

6. More fiber needs more water. In order to keep
fiber moving through your digestive tract, you’ll
need to consume a lot of water. With your diet of
fiber, you’ll need eight or more glasses of water
every day.

7. Fiber cannot be cooked out. When you cook
your fruits and vegetables, don’t worry about cooking
the fiber out, as it stays. The fiber found in
fruits and vegetables aren’t just in the skin or
in the peel.

8. You can get enough fiber. If you eat more than
50 grams of fiber in a day, you can get diarrhea
and bloating, which can interfere with your body’s
absorption of other key minerals.

9. Getting the right amount of fiber in your diet
doesn’t have to be hard. Even though you may think
so, getting the amount of fiber you need isn’t very
hard to do. All you have to do is eat the right
foods and you’ll be well on your way to a fiber
rich lifestyle.

As one of the key ingredients to healthy eating,
fiber is something you don’t want to skip. Fiber can
serve many different purposes, which were covered
above. If you aren’t getting enough fiber in your
diet – you should do something about now instead
of waiting until it is too late.