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Add more fiber?

Adding more fiber to your diet is definitely a good thing. Fiber helps fill you up, it keeps you fuller longer and even aids in digestion. This in turn can add to weight loss. So now fiber is all of a sudden the answer to the reason why I have only lost 11 pounds in 90 days (losing fat and gaining muscle seems to be the actual reason). Everyone has an opinion and I hear I should be thinner because I could have lost more pounds if I ate more fiber. Fiber is not something I am lacking in the least bit, I am usually between 35 and 45 grams a day, so major fiber consumption here. I appreciate the advice but also it irks me that someone who is sedimentary, eats fast food daily and is overweight (I am too but at least I try) has an opinion on my diet and how I should be losing. Opinions are like… I won’t finish because I don’t tend to swear here on my blog. I agree 100% that fiber is important so I can’t argue with that point one bit.

So here is a few real facts on fiber:

  • It controls hunger
  • It helps you feel fuller longer
  • Fibrous foods take more chewing to eat so it slows down your eating and gives the brain time to signal that you are full
  • Women need about 25 grams of fiber a day, men need about 38
  • Dietary fiber is the fiber that is naturally found in the foods we eat
  • Functional fibers are manufactured (I avoid these fibers)
  • Soluble fiber dissolves in water, insoluble does not, both are found naturally in fruit, vegetable, nuts, beans and grains
  • Studies show that fiber reduces your risk of heart disease,, obesity, diabetes, constipation and diverticulitis
  • Eating fiber will not make you thin but it will help you in your journey to

Easy ways to get fiber:

  • Eat more beans
  • Snack on fruits and vegetables
  • High fiber cereal for breakfast can boost your fiber intake
  • Switch to whole grains
  • Add seeds and nuts to your daily diet
  • Add unsweetened cocoa powder to your smoothie
  • Sprinkle wheat germ onto your salads

 

 

 

Dessert without guilt: My Healthier Chocolate Cake Recipe!

It is possible to eat something sweet and not feel the need to beat yourself up afterwards. It is okay to treat yourself every once in a while, it is even better to do it and still feel you made a far better choice than you could have. This was me last night. I wanted, chocolate, I wanted crunchy and I wanted salty all at the same time. So I hit the kitchen and threw together a microwave chocolate cake. It was far healthier than any processed snack and still fell within my clean eating guideline so I was pleased with myself and my craving was satisfied. I still don’t harbor any guilt over my choice either. That is rare for me. So here is a picture of my delicious creation and the recipe. This is a single serving recipe.

Oh so tasty!

Clean Eating Chocolate Cake:

Ingredients:

  • 1 tablespoon dark chocolate cocoa powder
  • 3 tablespoons 100% unbleached whole wheat graham flour
  • 2 teaspoons agave nectar
  • 1/4 tsp baking powder
  • 2 packets Stevia In the Raw
  • 1 tablespoon unsweetened coconut
  • 2 teaspoons applesauce
  • 3 tablespoons skim milk (you could substitute with milk of choice)
  • 1/2 teaspoon pure vanilla extract
  • 1 teaspoon dark chocolate chips
  • 1 teaspoon unsalted shelled sunflower seeds
  • 1 pinch course sea salt

In a small bowl mix together all of the dry ingredients (minus the chips and salt) and Stevia well. Add wet ingredients and stir well. After it is fully mixed pour into mug or ramekin add chips reserving a few, sprinkle remaining chips, seeds and salt on the top of batter. Place in microwave and microwave on high for 1 minute. It did bubble over just a tiny bit so I would recommend placing it on a microwave safe dish or paper towel.Let cool for a minute then enjoy! I am yet to calculate the nutrition to an exact but my rough calculation rounded it out to about:

  • Calories: 170
  • Fat: 2 grams
  • Carbs: 35 grams
  • Fiber: 6.5 grams
  • Protein:5.6 grams

I feel like I am running on E today. I slept less than two hours. I am so temped to grab a Sugar Free Red Bull so I can function. So far I have resisted but have accomplished nothing. I rarely have caffeine via doctors orders. Apparently caffeine and Sleep Deprivation Disorder is not a good mix. Who would have thought, huh? Right now I am having a smoothie in hopes that it give me some up and go. If not, I will be naughty and have some caffeine. After I blog I am going to have an egg to so I get my protein in. Thank goodness today is an easy workout day. Yoga and C25K!  I think I will do LMP Flow and some Gaiam Energizing Yoga too, get the blood flowing before my C25K. Yawn!

Already looking tasty!

Hope this gives me some energy!

What was in my smoothie?

  • 1 mango
  • 1 kiwi
  • 1 handful spinach
  • 2 mandarin oranges
  • 1/2 cup FF Greek yogurt
  • 1 handful ice
  • 1 handful of mixed berries: blueberries, raspberries and blackberries
  • 1/3 cup FF milk

 

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