Calorie Calendar - Articles

7 High Fiber Foods to Add to Your Diet Today

Administrator@caloriecalendar.org (caloriecalendar.org) — Mon, 01 Jan 0001 00:00:00 GMT

Diet, of course, is important. What you eat determines how your health will be tomorrow. The typical diet of highly processed junk food with its content of fats, sugar, sodium and chemicals is simply unhealthy, but few seem to have the energy needed to make a start toward a healthier body and mind.

If you aspire to change your lifestyle, you need to avoid eating those refined foods you're used to and switch to a diet that includes fiber. There are seven foods that provide your fiber needs.

Add Flax Seed

Flax seed is loaded with fiber and is a convenient substitute for the omega-3 oils found in fish if fish isn't to your liking. Flax is hard to digest so you will need to grind the seed to get maximum benefits. Use a coffee grinder and grind up half a cup every day. Two tablespoons of flax a day gives you adequate amounts of healthy fiber. Flax can be used for many applications, from sprinkling it on breakfast cereal to a yogurt parfait.

Eat Your Vegetables

Like grandma always exhorted you to do, vegetables are low in calories but contain the essential vitamins and minerals your body needs to function normally. Their protective phytochemicals is a major reason why you should be eating your veggies every day.

Eat Those Fruits

They're loaded with antioxidants that retard the aging process caused by free radicals. Highly processed diets lead to the proliferation of free radicals which eventually damage the major organs of the body. Fruits, particularly berries, are a powerhouse of antioxidants and can be easily incorporated into cereals, salads and desserts.

Load up on Legumes

Beans are a great source of fiber. Kidney beans, chick peas, lentils are easy to cook and are among the few foods that don't lose too many of their health properties during the cooking process.

Whole and Natural Grains

No matter if the label on the bread you buy says it comes from 100% whole wheat, the bread is still refined. The more closer the grain is to nature, the healthier it is for you. Avoid white bread, white rice or anything that has been ground to a fine flour. Brown rice, quinoa, pumpernickel and rye breads require more chewing, but they contain far more of the soluble and insoluble fiber you need.

Going Nuts

Far from promoting insanity, nuts are beneficial. Almonds, walnuts, pecans and hazelnuts may not appeal to the palette, but they can be added to most any foods. They make a healthier snack than the chips and cookies most people eat. You can make your own trail mix with raisins, dried fruits, sunflower and pumpkin seeds. Only a handful of nuts a day is necessary.

Fiber Supplements

If you have problems with adding fiber into your diet, a good supplement of both soluble and insoluble fiber with no added sweeteners or other chemicals can help add the fiber you need.

When switching to a high fiber diet, it is necessary to take your time adding fiber as too much can cause bloating. But as your body gets used to the new diet, it will respond by cleaning out the toxins that have accumulated, encourage weight loss and help you avoid the many chronic diseases of today.

Can a Gluten-Free Diet Benefit You?

Administrator@caloriecalendar.org (caloriecalendar.org) — Mon, 01 Jan 0001 00:00:00 GMT

Anyone who is concerned about their health may be thinking about eliminating gluten from their diets. In truth, gluten-free diets have become very popular over the last few years. But will abstaining from gluten really benefit you?

The first thing that needs to be understood is exactly what gluten is and what it does. Gluten is actually a combination of two proteins called gliadin and glutenin. It is found in grassy grains, such as wheat, barley, and rye. In fact, this protein is a great source of nutrition in many countries and is often used to add to the nutritional values of foods that are known to be low in protein.

Many food companies often add gluten into their bread dough. When added to the mixture, it can change the consistency, as well as play a role in the rising of the dough. The science of it can mean a chewier dough for items like bagels or pizza dough. Even pet food companies use it in different foods as a protein additive and to help with the consistency of the food.

Unfortunately, many people are having adverse reactions associated to their intake of gluten. Those who have been diagnosed with Celiac disease will benefit greatly with a gluten-free diet. As Celiac disease involves a reaction to partially digested gliadin and can reek havoc on one's intestinal functions.

Other research has shown that gluten can be linked to certain allergies. Asthma is an example that is known to be related to certain irritants, such as smoke, pollen, dust, and chemicals. In fact, some of the research conducted showed that a high number of children who were diagnosed with asthma are also diagnosed with Celiac disease. Not only that, but many individuals who have asthma and follow a gluten-free diet have less exercise-induced episodes of asthma.

So what does it mean for an individual who does not have a diagnosis of Celiac disease? What many are discovering is that by eliminating gluten from their diets, they simply feel better. Anyone who has had previous intestinal difficulties may find there are less occurrences. In fact, people who choose a gluten-free lifestyle find there are often improvements in the health conditions they have been diagnosed with.

One example is with Autism. Research has proven that when gluten fails to be broken down by the body, it can attach itself to opiate receptors in the brain. Autistic children who receive a high-intake of gluten in their diets often show symptoms similar to those of being on opium. They may experience a high sense of relaxation to the point where they are unable to focus. Removing gluten from their diets has proven to be effective for many.

As with anything, there is always a downside. Becoming gluten-free is not easy. Gluten is often used in a wide variety of foods as a thickening agent and can even be found in lipsticks and over-the-counter medications. However, if you are concerned about your overall health, you may find that a gluten-free diet can help you to feel healthier.

The Many Benefits of Regular Exercise

Administrator@caloriecalendar.org (caloriecalendar.org) — Mon, 01 Jan 0001 00:00:00 GMT

There's no question that exercise is important. The human body is designed to burn off calories through daily activity. A sedentary lifestyle works against the body's natural order. While everyone understands that exercise is important for a healthy lifestyle, few realize how exercise impacts the body. Even a small amount of exercise like walking 20 minutes a day can have a big impact on health.

Exercise is important for many reasons.

It Increases Longevity

A quick review of centenarians and those who live past a hundred years shows that they are consistently active. They work alongside their grandsons and granddaughters and often without the ills we associate with age.

It Bypasses the Need for Insulin

The muscles need the energy that comes from the carbohydrates in food. Those muscles get that energy directly from the bloodstream, bypassing the need for the body to produce insulin to maintain normal glucose levels. Exercise prevents the rapid rise of glucose that often occurs after a high carbohydrate meal.

It Increases HDL Levels and Lowers Triglycerides
High density lipoproteins is the good cholesterol that helps move LDL (low density lipoproteins) through the bloodstream and away from sticking to artery walls. A high carbohydrate meal requires the release of insulin which transports blood sugar to the liver which produces triglycerides that can be stored as fat and used for energy. The overweight man or woman has higher levels of triglycerides than a normal individual.

It Improves Circulation

Those who get little to no exercise have a greater risk of having hardened arteries. Blood cells coagulate together as they become sticky. Added to that comes the LDL that builds up on artery walls that eventually lead to future heart attacks or strokes. Exercise helps increase the elasticity of the artery walls and prevents the blood cells from becoming sticky. Nitric oxide is created through exercise and helps to relax blood vessels so blood can better circulate through the body.

Exercise Prevents Eye Problems

Blood vessels in the diabetic and those who suffer from heart disease are often constricted. The sensitive nerves in the eyes and the extremities of the body are the first to die off and result in blindness and the death of the nerves in the feet and hands. Exercise prevents the constriction of the small arteries.

Exercise Builds Muscle Tissue

Muscles that don't get used, atrophy. Exercise helps build up muscle function for better metabolism. Muscles that are in constant use have more energy requirements and that naturally leads to better glucose control and weight loss.

It Increases Mood

Exercise stimulates the production of endorphins, the happy hormones. It's hard to feel depressed or anxious after a bout of exercise. It's an effective remedy for depression that often comes from an inactive lifestyle. The brain and the body need oxygen to function. Exercise increases the intake of oxygen that helps the body better deal with the viruses and diseases that attack the body every day.

Exercise is beneficial for so many reasons that there is no excuse for not getting on a program. The only need is the discipline to develop the routine. Along with a healthy diet, many of today's common diseases could become a thing of the past.

Common Dieting Problems: The Yo-Yo Dieting Trap

Administrator@caloriecalendar.org (caloriecalendar.org) — Mon, 01 Jan 0001 00:00:00 GMT

For many people dieting just does not work and in many cases a dieter can end up worse off than before they started. One of the most common problems plaguing many people desperately trying to lose weight is what is often termed 'yo-yo dieting' and it is why most people can never lose weight long-term.

The first issue arises during the diet when the body starts to panic. Assuming the dieter is suffering from starvation, the body goes into survival mode and starts to slow down the metabolism. This means that it burns less calories and weight loss will slow to a grinding halt.

The second problem occurs when a person successfully reaches their target weight and decides there really is no need to diet anymore. Having been starved of fat, carbohydrates and nutrients during the diet, the body - still in survival mode - assumes it is still being denied its fuel source. Once the person starts consuming more food, the body attempts to replenish its stores - especially carbohydrates and fat.

This leads to a rapid gain in weight and the dieter ends up heavier than before they started the diet - so they quickly jump on the diet bandwagon again. Unable to see where they are going wrong, they become trapped within this vicious circle of weight loss and weight gain. This yo-yo dieting problem of losing weight, only to then gain more weight, is a regular problem with dieting and can even be damaging to natural body balance and overall health.

Fat Free Foods

Administrator@caloriecalendar.org (caloriecalendar.org) — Mon, 01 Jan 0001 00:00:00 GMT

You've seen them at the grocery store. Packaged foods with brightly colored lettering that proudly proclaims the fact that they're fat free. Fat-free foods were once quite popular - back in the days when low fat was the mantra - and fat was the enemy. With the more recent focus on low carb diets, foods without fat have lost some of their luster - but there are still people who look for the fat-free label on everything they put into their grocery cart. Is eating fat-free foods a good way to lose weight?

Do Low Fat Diets Really Work?

Eating a low fat diet is a proven way to lose weight. A study that compared low fat with low carb diets showed that both diets were effective, but people who followed a low fat diet were less likely to regain their weight. On the other hand, piling your cabinets and refrigerator high with fat-free, packaged foods isn't necessarily the answer.

It's important to eat a certain amount of fat - even if you're trying to lose weight. If you don't eat at least a some fat with a meal, the body won't absorb fat soluble vitamins like vitamins A,D,E, and K. The key is to cut back on the wrong kinds of fats - saturated fat and trans fats - and replace them with polyunsaturated fats - particularly heart healthy omega-3's in fatty fish and the monounsaturated fats in nuts and olive oil. If you eat only fat-free foods, you're not going to get enough of these healthy fats and you run the risk of developing fat soluble vitamin deficiencies.

Healthy Fat-Free Foods Often Aren't

Foods without fat that you find in the grocery store aren't always as healthy as the manufacturer would have you believe. Fat-free products almost always have too much salt and sugar - which is added to make the product taste better to compensate for the lack of fat.

Foods without fats, especially processed, packaged ones, are also usually low in fiber which makes them less filling and satisfying - which means you'll eat more. Then, there's the "halo effect" where you believe you can eat more just because it's fat-free. Healthy fat-free packaged foods often lack nutrients that are important for overall health, so you could be cheating yourself when you eat foods without fat.

Foods Without Fat: The Bottom Line

Stop concentrating on eating foods without fat and focus on getting the right kinds of fat - while cutting back on calories and exercising. The best way to avoid hidden, unhealthy fats is to make lean meats, fish, fresh fruits, vegetables, and whole grains the focus of your diet. The healthiest fat-free foods are fruits and vegetables.

References:

Medicinenet website. "Annals of Internal Medicine, March, 2, 2010; vol 152: pp 334-335".

Counting Calories

Administrator@caloriecalendar.org (caloriecalendar.org) — Mon, 01 Jan 0001 00:00:00 GMT

What is it?

Calorie counting is the act of keeping track of the number of calories you eat.

Why can it help?

By keeping track of the number of calories you eat on a daily basis you are better able to maintain and/or lose weight. If you have no idea how many calories you are taking in you have no way to know how many you need to burn each day.

How do I do it?

Tracking your caloric intake is not as difficult as it may seem at first. It will take you some time to get the hang of it and remember that everything you put in your mouth needs to be tracked, including drinks, gum, etc. You will have to start measuring every ingredient when you prepare meals at home. Most packaged items have the nutritional information right on the packaging. For items like fruits, vegetables, etc. you can use our Food Calorie List to look them up. If you are eating out you may have some trouble determining the actual number of calories in your meal. Many restaurants provide nutritional information on their website but others do not and you will have to request it.

Once you have the information about the calories in your meal you need a way to track them. A simple notebook and pen will do the job but what do you do when you are at work and your notebook in on the counter at home? This is where our Online Calorie Tracker comes into play. You can login to your account from any computer that has internet access. Once you login you can enter the calories for each meal and snacks. You can easily go back and compare how many calories you have been eating through the month or past months.

What should I watch out for?

You should be careful of restaurant or other meals not prepared by you. There have been reports of restaurant meals actually having 18% more calories than what they claim. This may not be a big deal if you only eat out occasionally but if you eat out frequently this could have a drastic effect on your caloric intake.

If you are going to the gym to work out and depending on the number of calories burned shown on the machine's display you may be a little disappointed as well. As it turns out most exercise machines regularly miscount the number of calories burned.

Is it worth it?

Despite the fact that many restaurant meals and exercise machines may not be totally accurate at least having a general idea about the number of calories you consume on a daily basis can help. In fact if you actually stop and look up some of the foods you eat on a regular basis you may be surprised about the number of calories that are actually in them. If nothing else counting calories will make you more aware of the food you choose to eat.