FitSugar

Blast Through Belly Fat With These Avocado-Inspired Lunches

Jenny Sugar — Wed, 16 May 2012 03:05:03 PDT

Cardio and crunches aren't the only way to slim down your middle. Eating monounsaturated fatty acids (MUFA), like the kind found in avocado, is proven to diminish belly fat. Here are 12 lunch ideas featuring the belly-fat-fighting powers of the avocado.

Source: Flickr user VegaTeam, Flickr user SweetOnVeg, and Flickr user SweetOnVeg

How Much Fiber Is in That: Fruit

FitSugar — Sat, 05 May 2012 19:30:05 PDT

Fiber, fiber, fiber. We all know we should be getting enough. It's recommended that women eat 25 to 30 grams of fiber each day to decrease the risk of heart disease and type 2 diabetes, as well as some types of cancer including breast cancer.

Eating plenty of fresh, luscious fruits in your diet is a great way to fill up on fiber, but which sources are the best? Keep reading to see a chart comparing the fiber content of your favorite fruits.

Sweet Treats With a Hidden Source of Protein . . . Beans

Jenny Sugar — Thu, 03 May 2012 12:05:31 PDT

Poor beans. Many people pass them up because they're not a fan of the squishy texture or their gaseous repercussions. But these inexpensive magical legumes are so healthy for you, between their fiber, protein, and iron content, everyone should include them in their diet. If you're having trouble stomaching a bowl of beans, you can still reap the healthy benefits without your taste buds even realizing it. Appeal to your sweet tooth and try out these dessert recipes, all made with the goodness of protein- and fiber-loaded beans.

Not All Veggies Are Created Equal: 10 Best Sources of Fiber

Jenny Sugar — Tue, 01 May 2012 15:08:53 PDT

To get your daily quota of roughage, everyone says to eat your veggies. While eating vegetables is a great way to get your fiber, some veggies give a better fill than others. If you're struggling to get the 25 to 30 grams needed each day, be sure to include these 10 high-fiber veggies in your diet.

Lose Weight With These High-Fiber Breakfast Ideas

Jenny Sugar — Fri, 27 Apr 2012 03:05:39 PDT

You probably already know that eating breakfast can help jump-start your metabolism, but what you choose to eat can help you drop pounds even faster. High-fiber foods help satiate hunger longer, which makes you less likely to reach for bad-for-you snacks later. As a rule, breakfast should contain at least eight grams of fiber; if you're looking for some tasty ideas, keep reading.

Source: Flickr User MissMessie and Flickr User LearningLark

Easy Ways to Get 5 Grams of Fiber

FitSugar — Mon, 23 Apr 2012 16:22:12 PDT

Are you getting enough fiber each day? The recommended daily quota of fiber for women is 25 to 30 grams, not only to keep the body regular, but also to help lower cholesterol and to prevent heart disease and certain cancers. If you're having a hard time eating enough fiber - or you have no idea how much you're getting - include one of these fiber-filled foods in your diet for an extra five grams each day.

One cup fresh raspberries: 8 grams
Half of an avocado: 6.7 grams
One Ginger Snap Larabar: 6 grams
One large sweet potato: 5.9 grams
Nine broccoli florets: 5.5 grams
Medium apple with the skin (4.4 grams) with one tablespoon all-natural peanut butter (1 gram): 5.4 grams
Medium pear with the skin: 5.1 grams
One cup of Barbara's Bakery Shredded Oats: 5 grams
15 almonds (2.1 grams) with two medium figs (2.9 grams): 5 grams
Two tablespoons of flaxseeds sprinkled on your cereal or salad: 5 grams
1/4 cup dried blueberries: 5 grams

Top 4 Excuses For Avoiding Fiber

FitSugar — Sat, 14 Apr 2012 19:34:10 PDT

A little roughage in your diet is a necessity when it comes to keeping your digestive system happy, but that's not all it's good for. Getting your fill of fiber reduces your risk of breast cancer, treats belly bloat to help flatten your belly, and helps you feel full and satisfied longer than other foods.

All these health benefits of fiber are staring you in the face, but you still aren't consuming the 25 to 30 grams you're supposed to, and you think you have good reason. Here are the top four excuses women give for not eating enough fiber, and how to overcome them.

Excuse	Solution
"High-fiber foods give me gas."	Apples, beans, broccoli, and oats are full of fiber, but they can definitely cause some digestive distress. If this sounds familiar, don't swear off these healthy foods forever. Gradually introduce them into your diet. Instead of chowing down a whole pear for a snack, cut up pieces and eat it with yogurt. Or mix beans with rice instead of downing a huge bowl of black bean soup.
"I'm watching my carbs, so I avoid fruit and bread."	I definitely don't support a carb-free diet in order to lose weight. Healthy carbs like fruit, whole grains, and whole grain breads fill you up and offer sustained energy so you eat less and have the strength to exercise regularly, which helps with weight loss. But I understand that many women go carb-free. In that case, there's still no reason you can't obtain enough fiber from other foods. Be sure to include tons of veggies, seeds, and nuts in your diet. They're low in carbs and high in fiber.

Keep reading to see two more reasons people avoid eating fiber.

Smoothie Boosters: Unique Ingredients to Increase Fiber

Jenny Sugar — Thu, 29 Mar 2012 13:44:46 PDT

We could all use a little more fiber - did you know women should aim for 25 to 30 grams each day? Getting your fill of fiber not only keeps your tummy happy and prevents a bloated belly, but it also reduces your risk of breast cancer and keeps you full longer, encouraging weight loss. Although fruit smoothies are already a great source of fiber, toss these five ingredients into your blender to get even more.

Source: Thinkstock and Flickr User cookbookman17

Whole Grain Calorie Breakdown

Jenny Sugar — Sat, 17 Mar 2012 19:17:37 PDT

Whole grains are healthy for us because they're loaded with immune-boosting vitamins, energy sustaining carbs, and filling fiber to encourage weight loss, and they are a low-fat source of protein. With so many to choose from, find out which grains are lowest in calories and which offer the most fiber and protein.

Grain (1/4 cup dry)	Calories	Fat (g)	Carbs (g)	Fiber (g)	Protein (g)
Amaranth	180	3	31	7	7
Barley	176	.6	39	7.8	5
Buckwheat	146	1.4	30	4.3	5.6
Bulgur Wheat	150	.5	34	4	5
Millet	189	2.1	37	4.3	5.5
Oats Groats	180	3	30	5	7
Oats, Rolled	95	1.8	16	2.5	3.5
Oats, Steel Cut	150	2.5	27	4	5

Continue reading to see the nutritional info for other whole grains.

3 Reasons to Eat More Beans

Jenny Sugar — Thu, 15 Mar 2012 17:06:41 PDT

Joke all you want, but since they offer so many health benefits, beans really are the magical fruit (or legume, really). If you shy away from them, here are three reasons to start eating beans today.

Encourage Weight Loss
Thanks to their high fiber and water content, beans are extremely filling; it doesn't take much to feel satisfied. Taking a long time to digest, beans help keep hunger at bay for longer, which means less snacking later. A recent study found that on average, bean eaters were seven pounds lighter and have slimmer waists than those who don't eat legumes. A more slender you not only builds self-confidence, it also lowers your risk of developing diabetes and heart disease.

Keep reading to find out more reasons you should be eating beans (recipes included!).