Fiber-rich foods are an important part of a healthy diet. They can help you feel fuller for longer, regulate your digestion, and even lower your risk of chronic diseases such as heart disease and diabetes. Here are some things you should know before adding more fiber to your diet:
What is fiber? Fiber is a type of carbohydrate that cannot be digested by the body. It comes in two forms: soluble and insoluble. Soluble fiber dissolves in water and can help lower cholesterol and regulate blood sugar levels, while insoluble fiber adds bulk to your stool and helps keep your digestive system healthy.
How much fiber do you need? The recommended daily intake of fiber is 25-30 grams for adults. Most people in the Western world consume only about half that amount. Increasing your fiber intake too quickly can cause digestive discomfort, so it's best to gradually increase your intake over a few weeks.
What foods are high in fiber? Foods that are high in fiber include fruits, vegetables, whole grains, nuts, seeds, and legumes. Some examples include apples, berries, broccoli, sweet potatoes, quinoa, almonds, chia seeds, and lentils.
What are the benefits of fiber? Eating a fiber-rich diet can have many benefits, including:
Improved digestion and bowel regularity
Reduced risk of heart disease and stroke
Lowered cholesterol and blood sugar levels
Improved weight management and satiety
Reduced risk of certain types of cancer, such as colon cancer
What are some tips for increasing your fiber intake? Some tips for increasing your fiber intake include:
Adding fruits and vegetables to every meal
Choosing whole grain breads, cereals, and pasta instead of refined versions
Snacking on nuts, seeds, and dried fruits
Experimenting with new recipes that include legumes like chickpeas or black beans
Overall, a fiber-rich diet can have numerous health benefits. By gradually incorporating more fiber-rich foods into your diet, you can improve your digestion, reduce your risk of chronic diseases, and feel more satisfied after meals.
How To Keep Yourself Healthy In The Winter
Published on 12/05/2019
Keeping yourself happy and healthy is important 12 months out of the year, but it becomes a bit more challenging to keep up with normal health routines around the holiday season, especially if you live somewhere that gets cold and gloomy throughout the few winter months. You can’t go out as often because of the weather, and it seems to constantly be dark outside. All of these difficulties add up quickly to create a hard time from November through February. We’re here to give you some tips on how to make these months a little less stressful on your everyday lifestyle.
How To Keep Yourself Healthy In The Winter
Eat Even More Fruits And Vegetables Than Normal
In the winter months it can be very easy to use the holidays as an excuse to forget about your healthy eating habits and eat all of the cookies and mashed potatoes that come your way, but we promise you will feel much better if you are more conscious about how many fruits and vegetables you eat throughout the day as well. Of course, eating sweets and unhealthy foods is perfectly okay, but don’t let that become the staple of your diet. Many people forget that their health is still on the line when it’s holiday time, but don’t let yourself become one of those people. Incorporating fruits and vegetables into food items at the dinner table, like eating a side of carrots or broccoli with your mashed potatoes, can be a good way to get the best of both worlds this season.
Take Vitamin D Supplements
Vitamin D is one of the vitamins that is less-frequently spoken about but needs to receive just as much attention as anything else. Vitamin D is produced naturally by your body when your skin interacts with the sun, which is why people who live in climates that get cold tend to become vitamin D deficient when it’s winter. When you interact with the sun, your body produces vitamin D which has many health benefits, including strong bones and a rockstar immune system. Vitamin D deficiencies can make you feel weak and fatigued, and that is the last thing you want during the winter when you already just want to stay inside and sit by the fire all day.
Don’t Become A Couch Potato
Despite the fact that the air is frigid and the ground is full of snow or ice, try to do one thing every day that will get you up onto your feet and moving around. Instead of spending your whole weekend in bed, try to go to sleep and wake up at the same time each day; this will help your body keep up with its routine of getting up and doing something as you would during the week. Whether it’s taking up winter sports, taking a brisk walk around the block, or just going to the grocery store and back, getting outside and doing something– and seeing the natural sunlight– will do wonders for both your physical and mental health.
How to Keep Food Fresh Naturally
How? There are many things you can do, such as regularly clean your refrigerator and regularly check the food in there and also that you keep in the cupboards or anywhere else. But its not just about checking them. This cannot prevent anything. All you will be doing is throwing away food items before they stink up the entire kitchen. So, what can you do to keep the food fresh?
Practical List of Tips for Ensuring Food is Cleaner and Fresher: 1) Spread some cloves on and around the marble surface of your kitchen, and also spread some cloves under the sink.
Why? The Cloves keeps ants away.
2) Place some bay leaves inside your bags of dough, rice and the rest of the packs that insects prefer. Why? Bay leaves keep insects and other such lice away from food products. By placing bay leaves inside the packets, we ensure that insects do not reside there. But please remember to change the bay leaves once every three months.
3) Place half a potato in the refrigerator. Why? If there is any kind of bad smell from food or cooked items, the half potato will absorb it. To make sure that this works, remember to exchange the potato every three days.
4) Store eggs with the pointed side down. Why? Storing eggs with the pointed side down keeps them fresh for a longer period.
5) Place a few cubes of sugar in the jar where you store American cheese. Why? When you place two or three cubes of sugar with the American cheese in an airtight jar, the sugar absorbs the moisture and prevents the cheese from getting worse.
6) Do not store tomatoes and cucumbers in the same draw. Why? Tomatoes give out gases that cause cucumbers to rot faster so make sure that you keep these two apart.
7) Do not store apples along with the rest of the fruits and vegetables. Why? Apples give out certain gases that cause fruits and vegetables to rot.
8) Place slices of apples or raw potatoes in the bread compartment or jar. Why? By adding a few slices of raw potatoes or apples with the bread, you ensure that the bread remains fresh for longer than usual.
9) Store radish in a vessel along with some water. Why? You should store radish in a vessel along with water because water will keep the radish fresh and crisp for a long time. For the same reason, if the radishes have shriveled, place them in a jar of cold water. Water will restore the radish to its previous splendor.
Conclusion: Here, I have presented only a few of the more practical actions you should follow to ensure that the food you and your family consume remains fresh and tasty.