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10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily

10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily

Everyone is looking to lose weight these days, but most people miss the one key to just how easy it really is: eating more fiber! While you need protein, healthy fats, and many vitamins and minerals for overall health, the one food that can help you stay fuller longer and keep your weight down is fiber-rich foods.

Benefits of Fiber for Your Health and Weight Loss:

Fiber is basically calorie-free because the body doesn’t absorb the calories from fiber when you eat it. Fiber also helps slow down blood sugar and stabilizes insulin which is another key part of healthy weight loss and even disease prevention. The best sources of fiber are whole foods, however, not powdered fiber drinks and gels that can sometimes cause discomfort. Think of fiber as part of a bigger picture: whole foods contain not just fiber but also enzymes, vitamins, minerals, amino acids, and natural sugars that help energize and nourish your body.

The Best Places to Get Your Fiber From:

The best sources of fiber are vegetables, greens, fruits, and whole grains. After that you can choose to add in fiber-rich foods such as nuts and seeds. Fiber is also only found in plant foods, not animal foods, which is one reason diets high in plants are so healthy.

Delicious Fiber-Rich Recipes to Help You Lose Weight:

Here are 10 delicious ways to increase your fiber intake to lose weight more easily, all straight from whole food sources. Eat up, your waistline will thank you!

1. Peanut Butter Cup Chia Seed Pudding

Peanut_butter_cup_chia_seed_pudding_7

    Source: Emilie Eats

    Chia seeds aren’t just a superfood and packed with omega-3 fats, they’re also a great source of fiber and help keep you hydrated since they absorb water in the body. Make this chia seed pudding and enjoy it for a snack or even as a replacement for your morning cereal once in awhile!

    2. Pineapple Coconut Green Protein Smoothie

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    Pineapple-Coconut-Green-Protein-Smoothie-by-Heather-McClees-at-The-Soulful-Spoon-Gluten-Free-Low-Fat-High-Protein-No-Add

      Source: The Soulful Spoon

      This protein smoothie isn’t just filled with tropical flavor, it’s also packed with plant-based fiber too! Greens, coconut, pineapple, and plant-based protein powders are all great sources of fiber. Here in this smoothie recipe, they’re paired together for a delicious shake you can enjoy for breakfast, lunch, a snack, or even dessert!

      3. Oats and Pumpkin Breakfast Cookies

      oats-and-pumpkin-breakfast-cookies

        Source: Food, Pleasure, and Health

        Oats and pumpkin are two of the best sources of fiber you can eat because they’re low in calories and high in nutrition. Oats are also one of the best foods you can eat for your cholesterol levels, and oats and pumpkin are both good sources of iron along with soluble fiber which is easier on the body to digest than insoluble fiber. Try them together in these tasty breakfast cookies, and start your mornings off with a sweet treat that’s actually good for you!

        4. Zucchini Bread Overnight Oatmeal

        Zucchini-bread-overnight-oats-2

          Source: Be Whole, Be You

          Everyone knows how to make overnight oats by now, that’s old news! Let’s make something creamier, fluffier, and more nutrient-dense with our oats, what do ya say? Try this zucchini-based oatmeal which tastes just like zucchini bread but without all the sugar and eggs. Plus, by adding zucchini to oatmeal, you get to eat a higher volume meal which helps you stay satisfied longer without taking in too many calories from fat or sugar. You’ll never taste the green, promise!

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          5. Vegan Breakfast Bowl

          Breakfast-Bowl_3-1

            Source: Contentedness Cooking

            Not only does this breakfast bowl have heart-healthy and fiber-rich oats, but it also includes a variety of berries that are some of the best sources of fiber you can eat. Pair this with your favorite non-dairy milk, and you’ve got a vegan, plant-based, and fiber-rich breakfast of champions! 6.

            6. Toasted Coconut Chia Seed Pudding

            Toasted-Coconut-Chia-Pudding-3-768x1152

              Source: The Almond Eater

              This grain-free breakfast by The Almond Eater is packed with healthy fats, fiber, and antioxidants thanks to the use of shredded coconut and chia seeds. Just be sure you use unsweetened coconut to avoid excessive sugar found in regular shredded coconut. Pair this with some caramelized bananas like she did, and you can have breakfast for dessert and get a nice dose of fiber for the day too!

              7. Low-Carb Grain-Free Apple Crumb Muffins

              apple-crumb-muffins10-1-of-1

                Source: Sugar-Free Mom

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                Did you know you can replace flour with ground flax? It not only eliminates the need for flour, but also eggs and oil too. Flax also makes for a delicious way to eat more fiber each day since it has a nutty, grainy texture even though it is a seed. Plus, it’s a great source of omega-3 fatty acids and potassium. Just be sure you choose ground flax since whole flax can’t be absorbed by the body, and always store your flax in the fridge since the natural oils found in it can go rancid more quickly than regular nuts and seeds. Try ground flax in these tasty grain-free muffins and you might never want white flour again!

                8. Paleo Chocolate Pudding

                Chocolate-Avocado-Pudding-1

                  Source: The Wicked Spatula

                  Cocoa and avocados are packed with fiber, and they’re also rich in antioxidants, potassium and magnesium too. Pair them together in a delicious pudding where you’ll never taste the avocado. This Paleo pudding has no dairy, refined sugar, or even added fats from oil. Just four ingredients and you have a delicious dessert that’s so healthy, you could even eat it for breakfast if you wanted to!

                  8. Chocolate Peanut Butter Energy Bites

                  chocolate-peanut-butter-energy-bites

                    Source: Chef Savvy

                    Oats, cocoa, and peanut butter also contain fiber and antioxidants, and peanut butter and oats are both good sources of plant-based protein too. Pair them all together in a healthy energy bite that’s low in sugar, dairy-free, and perfect for an afternoon treat or even dessert!

                    9. Banana Zucchini Oatmeal Cups

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                    IMG_3363aa-683x1024

                      Source: The Hummusapien

                      Here we have zucchini again because it’s a delicious way to bake and reduce the calorie content while improving the fiber and moisture content of a recipe at the same time. Try Hummusapien’s delicious banana-filled oatmeal cups that sneak in some zucchini and even fiber-rich flax seeds too!

                      10. Glowing Spiced Lentil Soup

                      065A3820

                        Source:  Oh She Glows

                        Lentils are one of the most heart-healthy, waist-friendly, and easy-to-digest beans you can eat. They’re also loaded with antioxidants and potassium to help you stay energized and reduce inflammation. Here in this soup recipe, lentils are paired with sweet and savory tomatoes, a variety of veggies, and some herbs and spices without lots of sodium. You can enjoy this for lunch or dinner, and it makes a great fiber-rich dish you can enjoy all year round!

                        Eating more fiber is the easiest approach to not only take in more fiber but also improve your heart health and digestion too! Just be careful of one thing: you never want to overload on fiber if your body isn’t used to it; start by adding a little more than you normally do and increase it from there.  Fiber is a healthy nutrient you need for weight loss, but overwhelming your system at once can cause discomfort and bloating. The bottom line? A little fiber goes a long way!

                        Featured photo credit: Contentedness Cooking via contentednesscooking.com

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                        Last Updated on November 11, 2019

                        How to Improve Memory and Boost Your Brainpower

                        How to Improve Memory and Boost Your Brainpower

                        Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

                        To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

                        Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

                        1. Exercise and Get Your Body Moving

                        Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

                        Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

                        To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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                        2. Eliminate Stressors and Seek Help If You’re Depressed

                        Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

                        If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

                        Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

                        3. Get a Good Night’s Sleep and Take Naps

                        Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

                        Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

                        4. Feed Your Brain

                        Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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                        This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

                        Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

                        Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

                        5. Eat Breakfast and Make Sure It Includes an Egg

                        According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

                        Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

                        Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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                        6. Write it Down

                        If there’s something you want to remember, writing it down can help.

                        It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

                        You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

                        7. Listen to Music

                        Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

                        8. Visual Concepts

                        In order to remember things, many people need to visualize the information they are studying.

                        Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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                        Here, you can learn How to Become a Person Who Can Visualize Results.

                        9. Teach Someone Else

                        Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

                        Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

                        10. Do Crossword Puzzles, Read or Play Cards

                        Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

                        So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

                        Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

                        More About Boosting Memory

                        Featured photo credit: Pexels via pexels.com

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