Fantastic fiber — the key to losing weight, and keeping it off!
“Sexy” is likely not the first word that comes to mind when you hear the word fiber. But if slimmer hips and a flat tummy are your idea of sexy, well then, it’s time to rethink this power-nutrient! Fiber has become the latest nutrition buzz-word because aside from its numerous health benefits which include reducing the risk for cardiovascular disease, diabetes and cancer, diets high in fiber can actually help you to lose weight without hunger. In a recent study, women who doubled their fiber intake from 12 to 24 grams per day, cut their calorie absorption by 90 calories daily. That’s a 9.4 pounds weight loss in a year! So what is fiber? Fiber is the indigestible part of a carbohydrate — meaning it can’t be broken down and therefore adds zero calories to your diet. So how does fiber — which has no nutritional value and simply goes in and comes out — work its magic? The secret is that fiber acts like a sponge in your digestive tract, absorbing other molecules like carbs, fats and sugar — along with their calories — and prevents them from settling on your hips. In addition, fiber contributes bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach. My patients who follow The F-Factor Diet report that for the first time, they are able to lose weight without hunger or feelings of deprivation. And the other benefits including improved energy, clearer skin, and shiny hair — sure don’t hurt either.
Companies worldwide are adding fiber to all kinds of products from crackers to yogurts to drinks. In fact, Tufts University Health & Nutrition Letter reports that packaged food touting fiber claims are one of the fastest-growing categories of grocery products in the U.S. With all the new high-fiber items in the marketplace, it’s easier than ever to add fiber-rich foods to your diet.
Without fiber, you simply are hungrier than you need to be, leading to snacking in between meals, and overeating at meals. Most Americans eat less than half of the recommended daily intake of 25-38 grams per day, which is one of the many reasons our country as a whole is overweight.
Don’t know how much fiber you get each day? You’re in good company — my patients don’t know either until they begin The F-Factor Diet! When a food has a label, it’s easy to see how much fiber you’re getting. But many foods such as fruits and vegetables don’t come with a label, leaving you in the dark. So I created this handy fiber brochure that all my F-Factor Diet patients get during their first session; soon they find they simply can’t live without it! It’s compact enough to stick into a handbag, briefcase or desk drawer, so you never have leave yourself guessing. The F-Factor Fiber Brochure will help you monitor how much fiber you are (or aren’t!) getting in a day.
Elisabeth Hasselback called Tanya a “fiber calculator” on The View. Need help calculating your fiber intake? Click here to purchase Tanya’s F-Factor Diet Custom Fiber Brochure.
“Sexy” is likely not the first word that comes to mind when you hear the word fiber. But if slimmer hips and a flat tummy are your idea of sexy, well then, it’s time to rethink this power-nutrient! Fiber has become the latest nutrition buzz-word because aside from its numerous health benefits which include reducing the risk for cardiovascular disease, diabetes and cancer, diets high in fiber can actually help you to lose weight without hunger. In a recent study, women who doubled their fiber intake from 12 to 24 grams per day, cut their calorie absorption by 90 calories daily. That’s a 9.4 pounds weight loss in a year!
I know most of you are aware of the alarming rate of childhood obesity in our country, but did you know that no U.S. generation has raised children who are likely to have a shorter lifespan than their parents — until now? A recent study found that approximately 80 percent of children who were overweight at ages 10–15 were obese adults at age 25. And we know that obesity is linked to a variety of health problems, including heart disease, diabetes and even certain cancers – all major factors contributing to early death.
Valentine’s day is a day for indulgences, but don’t make it all about the sweets! The average American eats about 22-33 teaspoons of sugar each day — that’s 350-475 extra calories! A high sugar intake can also increase our risk for diabetes and obesity. Since February is heart health awareness month, I thought I’d put together a list of some nutritious red foods. Enjoy them this Valentine’s Day and all year long:
Though the body has a daily requirement of sodium (up to 2,300 mg), Americans are regularly eating nearly double that recommendation, which can lead to a number of health problems. So many of the foods we eat in restaurants and that are packaged or processed contain loads of salt. Until there are rules passed that uniformly lower the amount of salt in foods, we have to watch out for ourselves.
—Sara, 27, Newport, RI
Over the past month, you’ve been bombarded with parties — holiday soirees, work events, and New Year’s bashes. I love parties (as I am sure most of us do)! But as a counselor, I find that many people have a difficult time not overeating at them. And how could you not? When you’re surrounded by an abundance of food, good people, and tasty beverages, it’s so easy to overindulge.
As we ring in the first week of a new decade, many of us are making New Year’s resolutions — some a bit unrealistic. If you’re a person who has never gone to the gym, it’s probably safe to say that setting a goal to go the gym every day from now on is not an achievable long term goal. When it comes to setting goals, all or nothing thinking isn’t always the best technique. Even as a dietitian, I too need to touch base with myself. This year, because I am getting married, I am more conscious than ever about my body, and when I hopped on the scale this week I was appalled by the number. My first instinct was to hit the gym for a few hours, but I had to take a minute to remind myself that excessive exercise isn’t the answer. If I want to take the weight off and keep if off I need to find my weak points and work on those.
As we approach New Year’s, people always ask me what my drink of choice is. I love a good bubbly! Besides being low in calories, champagne seems to make me giggly and happy. But I need to be careful though because too much champagne bloats my belly and makes my head scream the next day.
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