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Whole Grain Benefits

10 Detoxifying, Filling Foods to Help You Slim Down Without Deprivation

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Fashion diets are a trend that, as much as most of us want, may never die. It is high time we shifted focus from skinny and instead turned to natural weight management through whole foods.

Fortunately, the tide is turning and more and more people are choosing to control their weight over the long term in the cheapest, easiest, and most effective way: by eating real foods that keep us full.

Real foods contain weight loss properties that you will never find in a pill, powder, or bottle of any kind. Most of us know this, but it can be hard to resist the tempting messages marketing companies send us.

We’re sure you’ve heard of all sorts of products that will aid detox, help you stop overeating, boost your metabolism, and much more.

However, did you know that many common foods can do it too, and the best part is that these foods will not have any long-term side effects on your liver, heart, and metabolism like the products on the market do.

On the contrary, whole foods from the earth actually benefit these systems of the body instead of harming them!

Here are 10 top-up foods that will aid natural detox the way the body prefers. As part of a healthy, balanced diet, they will help keep you full and this in turn will help you lose and keep weight off.

Raw green

These plants (which include kale, spinach, Swiss chard, and kale) are packed full of magnesium, chlorophyll, and fiber, not to mention amino acids, iron, and vitamin C.

Greens help lower sugar and refined carbohydrate cravings because of their magnesium and chlorophyll; They help you stay regular and they promote alkaline blood to prevent inflammation that leads to weight gain.

Eat three to four cups of vegetables a day if possible, or at least consume one cup a day.

Cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower, cabbage, and pak choi all contain a compound that helps detoxify cancer-causing substances from the liver.

They can also help remove excess estrogen from the body, which can lead to hormonal imbalances. Their high fiber content also helps lower cholesterol and keep you full.

Cruciferous vegetables are also rich in vitamin C, which is needed for a healthy nervous and immune system. Vitamin C also naturally flushes out the digestive tract, so skip the laxatives and eat your cruciferous vegetables!

pepper

Bell peppers are high in vitamin C, low in calories and sugar, and high in fiber and metabolism-boosting properties.

Bell peppers also boost digestive function to aid in elimination. Enjoy a red, orange, or yellow pepper, or if you’re game, throw some jalapeno or cayenne pepper into your daily meals!

Citrus fruits

Grapefruits, lemons, and limes are great for detox and weight loss as they help lower blood sugar levels.

Don’t forget about oranges and tangerines too – they’re a great source of soluble fiber known as pectin, which will help you stay full. Citrus fruits are also an excellent source of vitamin C.

Just Don’t Get On The Grapefruit Weight Loss Train … While grapefruit can be effective for increasing weight loss, a healthy balance of all citrus fruits can provide more stable and reliable results.

Berry

Blackberries, raspberries, cranberries, raspberries, goji berries, mulberries, acai, camu camu, maqui, and golden berries (cranberries) – to name a few – are also phenomenal for weight loss.

You can thank the high levels of antioxidants, fiber, and vitamin C in the berries that make them such metabolism-boosting and detoxifying stars.

Berries also help clear toxins from the body, lower blood sugar, regulate nervous system function, improve immune system health, and satisfy your sweet tooth instead of sugar and refined foods.

Wild rice

Wild rice is a grass, not a grain, and is full of anti-inflammatory properties. Wild rice grows in waters across the United States and was first grown by Native Americans in the Lakes of Minnesota and other nearby regions.

If you hate brown rice and want a healthier alternative to white rice, give wild rice a try.

Organically grown wild rice has a sweet and nutty taste, but cooks similarly to regular rice.

It is very easy to digest, is rich in magnesium, helps lower blood sugar, aids digestion and can alkalize the blood. It is also richer in fiber and lower in carbohydrates than other types of rice.

Wild herbs

Wild herbs are powerful little detoxifiers. They help regulate blood sugar, reduce inflammation, satisfy your taste buds without excess salt or sugar, and can aid with elimination.

Try options like saffron, which has been linked to higher metabolism and better brain health, or oregano, which has been shown to improve digestive health and is high in antioxidants.

Oregano can also help reduce yeast growth and even eliminate parasites!

lenses

Lentils are a great, easily digestible source of protein. They’re also high in iron, magnesium, and fiber, which makes them great for blood sugar and satiety.

Lentils cook quickly, so you don’t have to soak them to remove phytic acid from their shells.

Note, however, that red lentils are easier to digest than brown or black ones, and also cook faster with a sweeter, nuttier taste.

Green peas

Green peas are sweet, filling, and full of detox and weight loss benefits! They have an almost complete amino acid profile as well as a high fiber and nutrient content.

Compared to starchy beans, green peas have very low total carbohydrate content, higher vitamin C content, and are a good source of protein at eight grams per cup.

Since they are naturally sweet, they are a great food for satisfying your cravings, while their high soluble fiber content will fill you up quickly and help lower cholesterol levels.

root vegetable

Root vegetables are wonderful for detoxification and weight loss. Carrots, pumpkin, sweet potatoes, beets, and even purple and red potatoes are great sources of antioxidants, fiber, and vitamin C.

Even a white potato is a better option than bread, refined grains, or any kind of processed starch.

Root vegetables are high in potassium, which helps reduce the stress that can lead to overeating or sugar cravings.

They’re also high in vitamin C, which improves immune system and metabolic health. They’re one of the best sources of fiber to eat that won’t cause discomfort or blood sugar spikes. Enjoy a cup or two a day to reap the benefits!

Improving your health with whole foods starts with your next bite. Choosing real, nutritious foods will not only improve your chances of fighting obesity, but will also help lower your risk for many diseases.

Don’t forget to add too foods rich in probiotic with your meals to further enhance the detox and weight loss benefits of your diet.

With these foods you can easily fill your whole day and prepare delicious meals! Not only do they taste great, but they’re also likely to improve your mood and help shed the pounds faster.

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Whole Grain Benefits

Running 3 Miles a Day: Benefits and Starting Out

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No matter where it is on your list of favorite exercises, running is a great way to get in shape and meet fitness goals.

But if you’re not a marathon runner, you’re probably looking for a distance that is achievable without missing that window of effectiveness. 3 miles a day can be considered a nice sweet spot, even for moderate runners.

Here’s a look at the potential benefits of a regular running routine and what 3 miles a day can bring you.

Even if you HATE running, you have to admit that there are some nice benefits to it.

Cardio endurance

Running is a top class cardiovascular endurance activity. It helps you maintain increased breathing and heart rate for an extended period of time. Over time, this can increase endurance, reduce fatigue, and improve heart and lung function.

Also, there is a chance that running with the Reg can extend your lifespan. Cardiovascular disease (CVD) is the leading cause of death worldwide. According to a 2015 study, running for 5 to 10 minutes a day is associated with a reduced risk of cardiovascular disease and death. So making a habit of 3 miles a day can’t hurt if you are able to.

Strength training

Cardio gets a lot of recognition, but running also offers restorative benefits. It activates a whole host of leg muscles, including your quads, hamstrings, and calves. You will also feel the burning sensation in your buttocks, back and stomach.

You should also consider adding some resistance training to your workout. Research has shown that it can help improve your running performance and reduce your risk of injury. So it should gradually get easier to do your 3 miles every day.

Strengthens the bones (maybe)

Running is a stress exercise, which means it can help bone health. According to a 2019 study, running is more effective than walking for increasing bone density in healthy adults and children. But we definitely need more research to prove this 10/10.

Basically, your 3 miles a day can put real strain on your bones to promote strength.

Burns calories

Running is a super effective way to burn calories. According to the Centers of Disease Control and Prevention (CDC), a 154-pound person burns about 295 calories if they jog at 5 mph for 30 minutes. A very general rule is that you are burning around 100 calories per mile. However, the exact amount of calories burned depends on:

All terrain containers affect the amount of calories you burn on your runs. In general, you burn more calories on harder terrain than on clean, flat surfaces due to the amount of energy you have to exert. Your joints and muscles work extra hard to keep your body upright and in balance.

The incline is also very important. According to a 2018 study, walking on an incline promotes peroneal strength, which could help with weaker ankles. You can also burn more calories while walking uphill.

Dwight Schrute says, “If you want to win, you have to fuel up like a winner.” And NGL, Dwight is right. If you stay hydrated and keep track of your diet, you can get the most out of your runs.

Before your run

Try to have a balanced meal 3 to 4 hours before your 5 mile run. The ideal meal should be high in carbohydrates, low in protein, and low in fat. By the way, the ACSM recommends drinking 17 to 20 ounces of water with this meal. But you might want to drink more when it’s super hot outside.

Snack attack: You should have a snack about 30 minutes before your run. Just be sure to keep it small to avoid indigestion or nausea. A banana, peanut butter crackers, or half an energy bar are good choices.

During your run

Studies show that your glycogen stores can be depleted within 1 to 2 hours of running. For longer runs, you should refuel with snacks such as energy drinks, protein bars, energy gels, nuts or dried fruits.

Since your run is 3 miles long, you should have a good idea of ​​how much fuel you are using pretty quickly. But no matter how long your run is, always stay hydrated during your workout. Dehydration is not a joke!

After your run

Post-workout diet is critical to recovery and results. A mix of carbohydrates, fats, and proteins is best. Here are a few delicious examples:

One of the greatest advantages of running is that you don’t need fancy gear. But you still have to equip yourself.

Your ongoing shopping list should include:

Running off the beaten track should always have a way to get in touch with someone in an emergency. To be on the safe side, you should also have a portable GPS tracker and whistle with you. For more information, see our guide to trail running.

SPF PSA: Don’t forget sunscreen (even on cloudy days)!

Running 3 miles in the regatta is a great way to burn calories. It will also help you increase your strength and cardiovascular endurance. Keep in mind that it can take you some time to develop enough stamina to hit the 3 mile mark. So be patient with the process and stick with it. You can do it.

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Whole Grain Benefits

Should You Eat or Avoid Peanut Butter Before Bed?

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If you’re craving a midnight snack, peanut butter is a tempting choice because of its rich taste, creamy texture, and sweet and salty taste.

Thanks to its impressive nutritional profile, some health advocates recommend eating peanut butter at night to support muscle growth, stabilize blood sugar levels, and improve the quality of sleep.

However, it is also high in calories per serving, so you might be wondering if consuming this filling food before bed leads to weight gain.

This article explains whether eating peanut butter before bed leads to weight gain.

Peanut butter is a high-calorie food that is high in heart-healthy fats. Just 2 tablespoons (32 grams) provides 204 calories and 16 grams of fat (1, 2).

Therefore, it is a great food item for a healthy balanced diet, but large amounts can increase your daily caloric intake. If you eat more calories during the day than you burn, you can gain weight in the long run (3).

Even so, weight gain depends on many factors including age, height, activity level, health status, and total caloric intake.

In fact, you can eat peanut butter as part of a diet for either weight loss or weight gain, depending on what else you eat during the day.

Summary

Peanut butter is high in heart-healthy fats and calories, which means overeating before bed can lead to weight gain.

Research into the relationship between eating late and weight gain has produced mixed results.

Weight gain possible

Some studies suggest that eating large amounts of food late at night interferes with weight loss and increases body weight. However, other factors may also play a role, including overall diet quality, how long you sleep, and other habits such as skipping breakfast (4, 5, 6).

On the flip side, some research suggests that eating at night may not directly lead to weight gain, but may be linked to eating habits and lifestyle behaviors that contribute to weight gain, including increased snacks, skipped breakfast, and decreased dietary diversity (7, 8, 9.). ).

Benefits for muscle growth and metabolism

Interestingly, several studies have found that consuming a healthy snack like peanut butter before bed can have health benefits.

According to one review, consuming a small, high-protein nighttime snack may improve overnight muscle protein synthesis, morning metabolism, and feelings of satiety in healthy men (10).

Another small study of active college-aged men found that consuming a good source of protein before bed increased their metabolism the next morning (11).

Still, specific research on peanut butter is needed.

Summary

The results on the effects of eating late at night have been mixed. While this habit may be linked to weight gain, studies also show that having a healthy snack at night can increase fullness, muscle growth, and metabolism, especially in men.

Peanut butter is a good source of many nutrients, including niacin, magnesium, heart-healthy fats, and vitamins B6 and E (1).

Its antioxidants have been linked to a reduced risk of heart disease (12).

It’s also high in protein, containing over 7 grams in every 2-tablespoon (32 grams) serving (1).

Increasing protein intake can reduce food cravings and regulate your appetite. In addition, adequate protein intake supports muscle growth, wound healing, and healthy growth and development (13, 14).

Peanuts are also a good source of tryptophan, an amino acid that can improve the quality of sleep (15, 16).

Also, your body uses tryptophan to produce compounds like serotonin and melatonin, both of which are also important in regulating sleep (17, 18).

Although there is no research on the effects of peanut butter on sleep, studies link foods rich in tryptophan with improved sleep quality (19, 20).

Therefore, eating peanut butter or other foods containing tryptophan before bed can help reduce sleep problems.

Summary

Peanut butter is very nutritious and high in protein, which reduces food cravings and promotes muscle growth. It also contains tryptophan, which can improve the quality of sleep.

The next time you crave a midnight snack, think about your health goals before reaching for that jar of peanut butter.

If you’re trying to lose weight, consider lower-calorie snacks like hummus, yogurt, hard-boiled eggs, or fresh fruit instead.

However, if you’re trying to gain weight, build muscle, boost your metabolism, or improve the quality of your sleep, a snack with a spoonful of peanut butter can be a good choice as it provides essential nutrients like protein, vitamins, minerals, and a healthy heart, fats and Tryptophan.

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Whole Grain Benefits

Dietitian shares the ‘power nutrient’ she eats to live longer—that 95% of Americans don’t get enough of

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The benefits of fiber

As a nutritionist, I always tell people that fiber – the kind you get from foods rather than supplements – is an essential fuel.

Adequate fiber intake has been linked to a reduced risk of heart disease, stroke, high blood pressure, certain gastrointestinal disorders, and type 2 diabetes, researchers have found.

There is also evidence that the benefits of fiber go beyond a specific disease: eating more of it can lower people’s death rate. Even the diets of residents of the Blue Zones, the places on earth where people live longest, include fiber as a basic nutrient, especially in foods like black beans, chickpeas, and lentils.

A study by the National Institutes of Health found that people who consumed more fiber, especially from grains, had a significantly lower risk of death over a nine-year period than those who consumed less fiber.

The analysis included approximately 388,000 participants who were in a larger NIH-AARP diet and health study and who were between 50 and 71 years old at the start of the study.

How Much Fiber Should You Consume?

How to Increase Your Fiber Intake

The body does not break down fiber. Instead, it passes the body undigested and helps regulate the body’s sugar consumption and helps keep hunger and blood sugar in check.

According to researchers at Harvard TH Chan School of Public Health, there are two types of fiber: soluble fiber, which can help lower glucose levels, as well as lowering blood cholesterol, and insoluble fiber, which can help move through your digestive system , promotes regularity and helps prevent constipation.

While you can easily take a fiber supplement, you will end up missing out on all of the other vitamins and minerals that whole foods provide.

The best sources of fiber are whole grains, fresh fruits and vegetables, legumes, and nuts.

Here are five high fiber foods I include in my diet for healthier, longer lives – along with simple ways to enjoy them:

1. Avocados

Fiber: 10 grams per cup, sliced

Avocados

Loren Klein | Twenty20

In addition to their fiber content, avocados are high in healthy monounsaturated fat, which has been linked to improving heart health.

Avocados are so versatile and their uses extend beyond simple dishes like guacamole. I usually add something to my smoothies, which creates a creamy, thick texture. Or instead of butter or mayonnaise, I smear a few slices on toasted bread.

2. raspberries

Fiber: 8 grams per cup

Raspberries

Katherine | Twenty20

Raspberries also provide a handful of beneficial vitamins, minerals, and antioxidants. They also have a lower glycemic index, which means they don’t raise blood sugar levels.

A 2017 study found that consuming fresh fruit, especially raspberries, every day can lower your risk of developing diabetes by 12%.

You can have a handful as a quick snack or get creative and add some acid to your salads. And to satisfy my sweet tooth, nothing beats yogurt with raspberries and crispy oats.

3. Lenses

Fiber: 21 grams per cup

lenses

Ilona Shorokhova | Twenty20

Lentils have an impressive amount of fiber per serving and are also an excellent source of protein (around 47 grams per cup), making them an ideal choice for filling meals.

Research suggests that consuming 150 grams of lentils daily may help improve blood lipid levels, blood pressure, and inflammation.

Lentils are delicious in a hearty soup or stew, but I think they go as well as protein in salads and tacos. If I want to reduce my meat consumption, I make lentil cakes for lunch or dinner.

4. Oats

Fiber: 8 grams per cup

Oats are a gluten-free whole grain that contains fiber and other important nutrients, including iron, zinc, and magnesium. They can also help you manage your blood sugar, heart health, and even weight, studies have shown.

For breakfast, oats can be used as a grain substitute in muffins and pancakes. For heartier dishes like meatballs, I like to use them as breadcrumbs.

5. Chia seeds

Fiber: 10 grams per ounce

Chia seeds

Anna | Twenty20

Even a small amount of chia seeds has many health benefits. They’re also a great source of omega-3 fatty acids, which have been linked to improvements in brain and heart health.

These tiny seeds can be sprinkled in smoothies, oatmeal, and salads. They gel when placed in liquid so you can easily make homemade jam with the berries of your choice.

Lauren Armstrong is a nutritionist and nutrition coach. She was also a nutritionist for The Women, Infant and Children (WIC) program. Lauren received her bachelor’s degree in dietetics from Western Michigan University and has written for several publications, including Livestrong and HealthDay.

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