Why is it Good to Eat a Diet High in Fiber?

Eating fiber is like house cleaning. If you don't clean your house, it becomes messy and dirty. It becomes smelly; things are hard to find, and you feel uncomfortable in it. Germs start festering and you may contract respiratory or skin infections. You may develop asthma due to the dust. 

House cleaning is a routine that most people don't question because it makes sense to them. You feel more contented and relaxed when your house is tidy and hygienic. You also understand why it's necessary to clean your body from the outside and have regular showers or baths. Just like it is essential to clean your house and take showers, it is vitally important to clean your body from the inside.

Fiber scrapes your intestines, like a brush removing dirt and grime from a surface, and in the process your whole body is cleansed. Soluble fiber dissolves in water and turns into a gel-like substance that soaks up impurities, excess bile and cholesterol. It makes you feel full, so you tend to eat less. It also delays the absorption of carbohydrates, thus stabilizing blood sugar levels and preventing hunger pangs. You can find soluble fiber in oats, fruit, vegetables, peas and beans. 

With the help of insoluble fiber, waste matter is rapidly transported out of your body. Insoluble fiber adds bulk to your food, and prevents constipation, by accelerating your intestinal transit. Toxic substances don't linger in your body, and are less likely to be absorbed into your bloodstream. With insoluble fiber, a high percentage of calories is carried away and wasted before it can be utilized: great news for people intending to lose weight or maintain their current weight. You can find insoluble fiber in whole grain foods, nuts, seeds, lentils and the skins of fruits and vegetables

Soluble fiber is the brush, broom, mop, cleaning cloth, sponge, or vacuum cleaner that gathers all the dirt, sucks it up, leaving surfaces clean and sparkling. Insoluble fibre carries the result, whatever is in the dustpan, bucket, cloth, sponge or vacuum cleaner bag, out into the garbage can.

When your daily food intake is high in fiber, your feel better. Your health automatically begins to improve. You lose any excess weight and maintain your ideal body shape. You feel energetic and rejuvenated. You sleep better and think more clearly. You're in a cheerful mood and have more enthusiasm. You feel lighter and more optimistic.

Your immune system works better. Fiber reduces inflammation in your body, and lowers your risk of heart disease and diabetes. Another bonus: you look fresher, as your skin becomes smooth with a healthy glow. If you suffer from acne or fungal infections, a diet high in fiber may be the solution. After just a few weeks, you will notice great improvements. 

Enjoy a healthy day today,

Bella

Six small meals are better than three big ones for weight loss and wellbeing

Many of us grew up eating three 'square' meals a day: breakfast, lunch and dinner. But there is increasing scientific evidence that it is preferable to eat several small meals a day, rather than three large ones.

A Canadian study observed two groups of individuals. One group followed an ordinary three-meals-a-day diet, while the second group had to eat several small meals throughout the day. Both groups were given the same amount of calories to consume. At the end of the study, individuals in the second group had lost considerable more weight, while showing lower LDL cholesterol levels (the 'bad' cholesterol that clogs up your arteries). Blood sugar levels were also lower and more stable in the second group.

Weight loss plans can be daunting because of all the restrictions they involve. But if you're allowed to 'refuel' more often, it means more opportunities to look forward to eating something, as well as sustained energy throughout your day. You're less likely to be hungry, while avoiding energy dips and cravings. You feel more satisfied and more secure, knowing that you can eat many times during the day and won't have to wait too long for your next meal.

Eating alone increases your metabolic rate: this is the 'thermic' effect of food. You will lose weight more easily if you spread your calories throughout the day rather than grouping them into three big meals. With smaller quantities of food, your stomach tends to shrink and you will be satisfied sooner. Large meals are unhealthy as they are followed by a spike in blood sugar and insulin, followed by a low mid-morning or mid-afternoon.

When you have a small meal in front of you, your instinct tells you to eat it slowly, in order to make it last longer. You tend to enjoy it more, savouring every mouthful. You automatically increase your chewing time and appreciate your food better. This helps your digestive system, while enabling your brain to register the feeling of fullness.

Mindless snacking can be detrimental: chips, lollies, chocolates and sugary biscuits will not assist your quest for better health! Plan your meals carefully. Fill your fridge with fruit and vegetables, or start growing them yourself. Fruit and vegetables are your staple items. A banana or an apple make perfect snacks. Also include whole grains, legumes, seeds and nuts in your diet. By following these guidelines, you will soon enjoy a new healthy body and clear thinking mind.

With much love and encouragement,

Bella