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High Fiber Diet: Health Benefits And Whole-Day Recipes

High Fiber Diet: Health Benefits And Whole-Day Recipes

Fiber is probably the least exciting word in the field of health and nutrition. Wouldn’t you agree? It reminds us all of those chalky powders we see advertised on television, and it seems like such a boring way to add nutrition to our plates. We all know we need fiber, but what in the world does that look like on a day-to-day plate, and what are the benefits of eating a high-fiber diet?

The average woman needs anywhere from 30–35 grams a day of fiber each day and men need anywhere from 30–45 grams per day for optimal digestive, weight, and heart health. The dietary requirements for fiber set by the national government have changed over the years but have tended to range between 20 and 35 grams per day. Normally, fiber intake is usually best anywhere between 30 and 35 grams at a minimum. What does fiber actually do, though, and why is it really that important?

Fiber is one of the most crucial parts of an optimal nutrition plan because it does much more than regulate our digestive tracts. A high-fiber diet can keep you from getting sick, overweight, regulate your blood sugar, and even help you drop unwanted pounds without cutting calories!

Here’s why fiber is a nutrient you should be excited about.

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    1. It eliminates harmful cholesterol from your body via bowels and arteries so you can feel energized and healthy!
    2. It keeps you feeling squeaky clean inside so you don’t get sluggish from poor digestion. Hey, we all love that, right?
    3. It balances your blood sugar levels so you don’t get the “hangry” (hungry-angry) feeling after a meal when your blood sugar shoots up and down and then goes all over the place due to you consuming too much sugar and refined carbs.
    4. It feeds the good bacteria in your digestive tract so bad bacteria doesn’t take over. Fiber is your good gut flora’s favorite food!
    5. When it comes from whole foods (versus pills), you also take in more nutrients with the fiber that help your body absorb more nutrients from your food because fiber slows down the release of food through your system so you get the most benefits.

    What about fiber and weight loss?

    You may have heard that fiber can help you lose weight, and yes, that’s very true. Here’s why: fiber is only found in plants, and therefore, in carbs. When you consume fiber-rich carbs, you benefit your blood sugar levels, stay fuller longer, and you also optimize gut flora. Low-fiber foods like processed carbs, sugar, meat, and excessive animal products can lead to digestive sluggishness and weight gain because of the lack of fiber. So, fill your plate up with plants and go for at least 2 cups at each meal if you can.

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    If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

    Weight Loss Plan And Program: Create Your Own One

    What types of fiber exist?

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      There are two main types of fiber: insoluble and soluble fiber. You need both insoluble and soluble fiber to function optimally. But before we talk about why, let’s see what soluble and insoluble fiber actually are and what they do.

      Soluble fiber is like a gel: it soaks up with water in your digestive tract and moves food slowly out of the body in a gentle way. It’s very important to consume enough water when you consume soluble fiber to optimize the way this fiber works. Soluble fiber is excellent for the heart and is very gentle on the body. Common sources of soluble fiber include puréed pumpkin, applesauce, berries, banana, avocado, artichoke hearts, winter squash, potatoes, apples, pears, chia seeds, oatmeal, and other similar foods.

      Insoluble fiber is like a broom; it sweeps food quickly through the digestive tract more quickly and comes from foods like broccoli, leafy greens, corn, flax, wheat bran, coconut, most nuts, cucumbers, celery, cauliflower, and other similar fibrous foods. Insoluble fiber is the most well-known for fighting constipation and can be helpful if you are suffering from sluggishness. However, soluble fiber can do the same depending on how your body works and digests fiber. Insoluble fiber can cause a bit of discomfort for people sensitive to it, but there’s no need to fear it. Start consuming insoluble sources of fiber slowly and be sure to pair them with soluble foods every time you consume them.

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      What does a day of enough fiber look like?

      Here’s an idea of what a day full of fiber looks like that won’t leave you in pain from fiber overload or leave you chugging fiber powders.

      Breakfast

      Raspberry-Multigrain-Super-Porridge-by-Heather-McClees-Vegan-plantbased-noaddedsugar

        Image Source: The Soulful Spoon

        1. Morning Green Protein Smoothie

        2 cups spinach, 1 cup frozen berries, a plain cup of Greek yogurt for protein or protein powder, 1 tablespoon of chia seeds of flax seeds, and 1/2 a frozen banana or 1/2 an apple.

        2. Creamy Fiber Oatmeal Bowl

        1/2 cup rolled oats cooked with non-dairy milk or water and served with 1/2 cup berries and 1 tablespoon chia or flax seeds. Add a plain cup of yogurt on the side with more berries if you desire extra protein.

        Lunch

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          3. Fiber-Rich Protein Salad

          2 cups greens of choice, 4 ounces lean protein of choice, 1/2 a chopped cucumber, 1/2 cup artichoke hearts, 1 cup chopped and roasted squash or sweet potatoes, 2 tablespoons avocado and a lemon/vinaigrette style dressing.

          4. Protein and Veggie Plate

          4 ounces your choice protein, 1/4 cup cooked quinoa or wild rice, 1 cup steamed broccoli, 1 cup roasted squash or sweet potato and your choice healthy fat (2 tablespoons avocado, 1/4 cup nuts seeds, 1 whole egg, or 1/4 cup olives).

          Dinner

          30-minute-CHICKPEA-Sweet-Potato-BUDDHA-Bowls-A-complete-meal-packed-with-protein-fiber-and-healthy-fats-with-a-STELLAR-Tahini-Lemon-Maple-Sauce-vegan-glutenfree-healthy

            Image Source: Minimalist Baker

            5. Nutrient-Dense Soup

            1/2 cup no-salt-added black beans or lentils, 1 cup chopped veggies (onions, peppers, zucchini, etc.), 1 cup low sodium veggie broth, 1 can no-salt-added tomatoes, and a little oregano and black pepper. Add 2 cups of water and cook in a slow cooker for 2 hours on high.

            6. Buddha Bowl

            1/2 cup chopped wild rice or quinoa, 4 ounces protein of choice (salmon, tofu, tempeh, beans, lentils, 2 eggs, etc)., chopped cucumber or celery, and 2 cups mixed veggies (broccoli, cauliflower, and carrots are great). Top with your favorite condiments (hot sauce, salsa, mustard, etc.), and enjoy!

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            Don’t Forget

            water

              1. Drink at least 8 cups of water per day and water-rich drinks such as herbal tea. Even coffee counts, but too much (more than 2 cups) can dehydrate you, so make up for this by consuming more plain water if you consume excessive caffeine.

              2. Be sure you get some movement each day. Movement helps move fiber through your body so it can do its job. I’ve found a daily walk is perfect and does wonders!

              3. Mix up the different sources of fiber you consume so your body learns to use different types on a regular basis. This will help keep you healthy long-term and optimize gut flora function.

              4. If you have discomfort, cut back on beans, legumes, and excessive grains. Go for more fruits, vegetables, and implement 5 grams of fiber less per day to help your body adjust.

              5. Think of fiber every single time you go to make a meal. Remember, whole foods are best and real food is always better than processed sources of fiber or high-fat sources.

              For more fiber tips and ideas to include more into your day, check out these fiber-rich foods into your day. 

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              Last Updated on August 10, 2020

              8 Reasons Why Goal Setting Is Important to a Fulfilling Life

              8 Reasons Why Goal Setting Is Important to a Fulfilling Life

              The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

              Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

              Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

              1. Goals Guide and Align Our Focus

              It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

              But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

              Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

              Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

              “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

              And what you will do with your talent largely depends on your focus.

              Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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              So, why is goal setting important? Because it gives you direction, alignment, and purpose!

              2. Goals Help You Avoid ‘Shiny Object Syndrome’

              Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

              You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

              Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

              Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

              So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

              3. Goals Turn Our Largest Goals into Manageable Steps

              A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

              But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

              Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

              Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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              So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

              4. Goals Encourage You to Take Action

              This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

              Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

              What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

              This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

              If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

              So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

              5. Goal Setting Helps You Continually Improve

              This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

              What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

              The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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              Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

              So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

              6. Goal Setting Keeps You Accountable

              Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

              For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

              A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

              Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

              So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

              7. Goals Make You Feel Good

              Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

              Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

              Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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              If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

              So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

              8. Goals Help You Live Your Best Life

              I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

              Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

              Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

              There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

              Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

              So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

              Final Thoughts

              These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

              If I could leave you with something, it would be this:

              Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

              More Tips About Goals Setting

              Featured photo credit: Unsplash via unsplash.com

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