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10 High Fiber Foods That Make You Healthier

10 High Fiber Foods That Make You Healthier

Losing weight would be so much easier if we didn’t feel hungry all the time. Eating processed foods devoid of vitamins and minerals signals our body to respond with the most obvious survival reaction: hunger. No matter how many calories you eat, you will feel unsatisfied without the nutrients your body requires. The good news? Fiber is hunger’s Kryptonite. The following high fiber foods will help you feel satisfied after your meals and avoid those dreaded late-night binges.

Raspberries

This tasty berry packs a powerful punch of nutrition. Here is a short list of benefits you can look forward to:

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  • Reduced cancer risk thanks to a high dose of antioxidants (10x more than is contained in a tomato!)
  • Increased heart health due to a healthy dose of potassium, which will maintain your heart beat and blood pressure
  • Healthy skin and a beautiful complexion
  • Boosted mood and ability to focus

Barley

Barley is a high fiber grain with many uses. You could bake it into a casserole, stuff it into vegetables, or mix it with a hot bowl of soup when winter comes. You can also look forward to a lower cholesterol level, which is super important since high cholesterol tends to correlate with heart disease, the leading cause of death in America.

Lentils

Lentils are a quick and easy meal option that are high in fiber. They also carry a hefty dose of protein, the building block of muscle which will help you recover after a tough workout. You could add lentils to a pasta, salad, soup, or stir fry.

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Artichoke

The artichoke is a fiber-rich vegetable that requires careful preparation due to a tough exterior, but your effort will be rewarded with a high dose of Vitamin K, which will boost your bone strength and reduce the odds of future fracture in old age. Click here to access a step-by-step guide that will help you crack open an artichoke and enjoy the many nutritional benefits.

Hot Chocolate

Instead of going for that third or fourth cup of coffee, switch to some hot cocoa for a tasty surprise that will boost your brain power.

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Popcorn

Snack foods aren’t the healthiest option in the world, but we all deserve the occasional indulgence. Instead of munching on candy the next time you enjoy a movie marathon, opt for natural popcorn which includes fiber and a surprising amount of antioxidants

Oranges

If you would like to immediately boost the fiber in your diet, toss out your carton of orange juice and replace it with a whole orange. Most of an orange’s fiber content is lost in the juicing process, but if you insist on drinking juice, make sure it is full of pulp so you can get as much fiber as you can.

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Almonds

Fat does not make you gain fat: in fact, the opposite is much more likely according to a prospective study published by the journal ObesityThis 28-month study tracked the weight of 8,865 men and women in Spain. The study participants who ate nuts at least twice per week were 31% less likely to gain weight than those who did not eat nuts. The fat and fiber contained in nuts will help your stomach feel full and satisfied, so take a bag of nuts with you to work so you can make a healthy choice in case of hunger.

Oatmeal

Have a nice hot bowl of oatmeal with your eggs in the morning to start your day strong with a high dose of protein and fiber. For bonus points, toss some fresh raspberries in your oatmeal for a tasty and nourishing treat.

Hummus

Eating vegetables with ranch dressing might taste good, but it also adds a lot of empty calories devoid of nutritional content to your daily intake. Swap your ranch dressing for hummus to boost your fiber intake and feel more satisfied by your snack.

Eat these high fiber foods if you want to stay full and satisfied after every meal.

Make sure you eat a high fiber food at every meal if you want to avoid late-night hunger and the binge-eating that often accompanies it. If you would like to check out a comprehensive list of foods that contain fiber, click here. Do you have any delicious fiber-rich recipes that you’d like to share? If so, comment below!

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Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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