Tag Archive: healthy diet


We’ve all heard that a diet rich in fiber helps promote weight loss and fight disease such as cancer, but exactly how does fiber do that?

First of all, its important to understand that there are two different kinds of fiber—insoluble (dietary) and soluble. Insoluble fiber cannot be absorbed into the blood stream. Instead it promotes your digestive health by speeding up the removal of material in your digestive tract. By removing waste, insoluble fiber helps reduce the risk of such diseases as colon cancer and helps minimize discomfort from an unhealthy digestive system. Sources of insoluble fiber include whole grain cereals, wheat bran, and the skins of fruits and vegetables.

Soluble fiber is fiber that can be absorbed. This type of fiber has been shown to help lower bad cholesterol (which reduces your risk of heart disease) and helps with weight loss. This is because soluble fiber makes you feel fuller longer, causing you to eat less especially when paired with lean protein. Good sources of soluble fiber include oatmeal, beans and legumes, oat bran, barley, and citrus.
Health professionals suggest that the average adult consume 20 to 35 grams of dietary fiber per day. This goal can be met with a well-balanced, varied diet consisting of 5 servings of fruits and vegetables and at least 3 servings of whole grains.  A serving of a fiber supplement such as Metamucil 30 minutes before each meal will also help you get enough fiber and curb your appetite so you can avoid binging during meals.

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For those of you who don’t know, this time last year I was a size 12 with 34% body fat–not healthy by any means. I was addicted to sugar and other white carbs, including salty chips, and had to force myself to eat what little veggies I did. Then I watched my father go through chemo. I sat there in the hospital, reading the literature lying around, only to discover how many diseases including cancer can either be attributed to or aggravated by poor lifestyle. As a single parent, I knew I needed to get healthy, if not for myself, for my child.

It was difficult to make the change, but I did it in small, manageable increments. Luckily, someone referred me to the Eat-Clean Diet by Tosca Reno. Easy to follow, full of common sense and tasty recipes I was hooked from the get-go. The diet prescribes real, unprocessed food in moderate amounts. Variety and flavor are key to creating tasty, healthy meals that the whole family will enjoy.

Side note: Diet, in its original meaning, refers to the foods commonly eaten. Today we refer to the term “diet” to mean to deny oneself of something, to starve, or some other negative association. Diet does not mean to cut out something or only eat one thing, it’s just quiet simply what you eat.

The basics of the diet prescribe:

  • Small meals 5-6 times a day (an adjustment, but it really does pay off)
  • Eating balanced meals that include fiber, protein, good carbs, and veggies/fruit
  • No processed foods
  • Healthy fats and lean proteins
  • Eat in season, organic when possible
  • Pair healthy eating with exercise

I get the magazine, which features seasonal faves including a healthy Thanksgiving dinner makeover and several desserts (carrot cake, hot cocoa, muffins-yum!).  Most of the meals cost less than $10 per serving (sometimes as little as $2) and not only do I like them, but my husband and 8-year-old daughter love them too! Bonus–most meals take less than 30 minutes to make and require just basic cooking skills. Mommy says sweet!

Of course, the best thing is I don’t diet, I just eat healthy. Now I am a size 2 with 26% (and shrinking) body fat. Along with exercise, I have lowered my metabolic age from 34 (which is older than my real age of 31) down to 24 (yes, I am physically younger than my actual age now!) and that is in just under a year. Health wise, I have eliminated most of my chronic pains, illnesses, and aggravations.What more could you ask for!