The Dietary Fiber

2012-08-17T03:12:00.002-07:00

Basic information about Fiber

Fiber is one of those mysterious nutrients which are known to many to be very important part of our dietary intake.

Fiber is basically referred to as the carbohydrates that cannot be digested. The fiber is always present in all eaten foods from plants. This includes: fruits, vegetables, grains, nuts and legumes.

Vitamin B Beer

2012-08-17T01:20:00.000-07:00

Beer with Vitamin B?

This could be the start of something big...and healthy.

A Filipino-made beer with Vitamin B took center stage during the gathering of members of the International Federation of Inventors' Association in Bangkok, Thailand, recently.

The Acid Forming Foods

2012-08-14T00:54:00.000-07:00

Acid-Forming Foods

Here are the lists of acid forming foods such as fats & oil, fruits, grains, animal protein, pasta, nuts, sweeteners, and beans:

Acid Forming Fats & Oil:

Wonders of Glutathione

2012-08-14T00:46:00.000-07:00

Basic information about Glutathione

What is Glutathione?

The fact is that Glutathione is a natural compound which is found in the human body. It is made up of three (3) amino acids such as Cysteine, Glutamine and Glycine:

2012-07-25T04:15:00.000-07:00

Alkaline-Forming Foods

The following are lists of alkaline forming foods, beverages and spices which mean non-acidic and easily absorbed by the body:

Alkaline Forming Fruits:

Alkaline Fruits

Apples

Bananas

Blueberry

Cantaloupe

Cherries

Grapes/Raisins

Grape Nut

Peaches

Pears Olives

Persimmons

Pineapple

Strawberries

Tangerine

Watermelon

Alkaline Forming Sweeteners:

Alkaline Sweeteners

Raw Honey

Molasses

Alkaline Forming Vegetables:

Alkaline Vegetables

Asparagus

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Lettuce

Mushrooms

Onions

Ginger

Alkaline Forming Beverages:

Alkaline Beverages

Cocoa

Fruit juices

Mineral Water

Natural Water

Well Water

Alkaline Forming Nuts & Seeds:

Alkaline Seeds

Almond

Chestnut

Pumpkin Seed

Sesame Seed

Sunflower Seed

Squash Seed

Alkaline Forming Spices:

Cinnamon

Alkaline Spices

Curry

Ginger

Mustard

Pepper

Salt

Miso

Soy Sauce

Foods That Keep You Thin

2012-07-25T03:57:00.000-07:00

5 Foods That Keep You Thin

It's true: Apples can help you stay thin. (Thinkstock)

Take a look around any book store, and you'll find dozens of diet books lining the shelves. Despite their bright and cheerful covers, with their positive, upbeat claims, many of them are filled with information that promotes all the wrong messages.

"The word 'diet' is negative and implies people can go on and off them," said Jane Korsberg, a senior instructor in the department of nutrition at Case Western Reserve University in Cleveland.

Korsberg is one nutritionist who thinks it would be better to re-think the whole concept of dieting.

"'Diet foods' are confusing to many people," she explained. "What diet is the 'diet food' geared for? Is it low-calorie, low-fat, low-sodium, low-sugar, gluten-free, et cetera?"

Besides, many of the foods that specifically target dieters seem to rarely satisfy. Take those 100-calorie snack packs; for example, made to help people control calories. Those often don't even work, Korsberg says. After all, few people actually stop at only one pack.

You don't need fancy plans or complicated point systems to be thin. All you need to do is make smart food choices, watch your portion sizes and stay active.

"Learning to eat properly for a lifetime is more beneficial," Korsberg said. "The emphasis should be on choosing healthful foods every day and changing lifestyles for the better."

So instead of sticking to diet fare, fill up on nutritious, wholesome foods. And if you need some recommendations, you can start with these five options, which are among the many delicious foods that make a good addition to healthy eating while keeping you slender.

Apples

Apples

Apples are a good source of dietary fiber. Dietary fiber not only contributes to a healthy digestive system and reduced cholesterol, but it also benefits smart eaters by yielding no calories while keeping them satisfied.

And there's something else about the fruit that might help you feel full. A study in the journal "Appetite" found that when women added either three apples or three pears to their daily meals, they lost more weight than people who added three oat cookies to their diets -- even though the fruit and the cookies contained the exact same amount of dietary fiber.

Although the reason behind this finding may be a mystery, there is something to be said for the findings. According to Alan Aragon, a nutritionist and author of "Girth Control: The Science of Fat Loss & Muscle Gain," crunchy foods in particular can trick a person into feeling fuller. The act of chewing may send satiety signals to your body, he says, making you think you've eaten more than you really have and keeping hunger at bay.

Almonds

Almonds

If you're looking for a tasty midday snack, a handful of almonds are a well-regarded option. A study in 2009 in "The American Journal of Clinical Nutrition" found that women who ate nuts at least two times a week were more successful at keeping weight off than those who didn't eat this food.

One particular favorite among some nutritionists is almonds, says Aragon. One ounce of this food contains only 167 calories, plus it packs roughly 6 g of protein and 3 g of fiber, both nutrients that can make you feel full. Furthermore, like apples, almonds are crunchy and require a lot of chewing, so they, too, can make you feel like you've eaten more than you actually did and keep you fuller longer.

Salmon

Salmon

If you're uncertain about fish, there's no need to fear. Seafood can be part of a healthy diet. And there's some evidence that the fat in foods such as salmon can boost satiety levels, says Aragon. For example, a study published in the "International Journal of Obesity" found that when dieters ate salmon a few times a week, they lost about two more pounds than those who didn't include seafood in their meals.

And in spite of the mention of salmon's fat content, the food is relatively low in calories. One 3-oz. serving has just 175 calories. Salmon is a good source of protein as well.

Eggs

Eggs

There's no doubt that protein, like fiber, has impressive satiating powers. And while eggs seem to have a bad reputation in some circles, there can be no contesting their ability to help keep your weight in check.

Research has shown that eating eggs at breakfast can help you fight weight gain all day long. A study reported in 2008 in the "International Journal of Obesity" found that when dieters ate two eggs for breakfast for five days out of the week, they lost 65 percent more weight than dieters who consumed a bagel in the morning. Although protein is likely to fill you up whenever you eat it, some scientists suspect that having more in the morning can keep you feeling fuller all day long.

Tomatoes

Tomatoes

It's true that most veggies make for great diet fare. Non-starchy vegetables in particular, such as carrots, celery and spinach, are filled with fiber. Like other foods high in fiber, they can help keep you feeling satiated.

Plus, they're pretty self-regulating, says Aragon. You can't really overeat with nonstarchy vegetables. After all, how many baby carrots can a person eat without needing to dunk them in some ranch dressing?

So while there are many veggies that can help you stay slim, tomatoes might be a particularly good option because they're so tasty. And, besides, with that whole a-tomato-is-a-vegetable-no-it's-a-fruit argument, you might have forgotten all about eating them. One cup of cooked, red tomatoes contains just 43 calories, but tastes just as delicious as any number of high-calorie foods.

And that's at least half the secret, finding foods that are both healthy and tasty. The good thing is, they do exist. Over time, you'll discover what wholesome, filling foods you prefer, expanding your choices while shrinking your waistline.

By: Kristin McGrath

The Amazing World of Nutrition