How much fiber should I eat per day? Most Americans eat less fiber than the USDA daily recommendations suggest. This article looks at the guidelines for fiber intake in men, women, and children. We also talk about how fiber can help with weight loss, and discuss how much fiber is too much. Learn about good sources of dietary fiber and a handy meal plan. Read now
You’re in a bind on the way to pick up your kiddo from school and you’re on the edge of that dangerous combination of hunger and anger—you’re hangry. What do you turn to? For many overworked folks, processed foods are the fastest and easiest solution. But, if you’re trying to improve your health ASAP, physical therapist Lauren Lobert, DPT, OMPT, CSCS, says cutting back on sugar is step number one: “Our fast-paced, on-the-run lifestyles typically lead to consuming an abundance of processed foods that are easy to make and quick to eat. Unfortunately, these food choices are often packed with empty calories most commonly in the form of sugar or one of its derivatives.” Instead, opt for these weight-loss foods to help you shed pounds fast.
“Sound is the forgotten food sense,” says Ryan Elder, PhD, an assistant professor of marketing at Brigham Young University’s Marriott School of Management and co-author of a study that found that people eat more in noisy spaces. “When you mask the sound of consumption, like when you watch TV while eating, you take away one of those senses, and it may cause you to eat more than you would normally. The effects many not seem huge but over the course of a week, month, or year, it could really add up.” His advice? Turn off the TV, radio, music, and other noise, and focus on the melodic tones of crunching, slurping, and satisfied sighs.
Our body is a cohesive unit, a complex system, not just individual parts. Everything has to be working harmoniously for things to be balanced and correct-like your weight. Studies have shown that even just a little bit of sleep deprivation over the short time frame of 4 nights results in increased insulin resistance, and essentially ages the metabolism 10-20 years in that time frame. The fat cells sensitivity to insulin dropped by 30% to levels usually seen in people who were obese or diabetic. By getting the right amount of sleep, you’re doing more than just resting your body-you’re ensuring that all systems are go, and that you have the best chance possible to succeed at losing weight.
Ginseng is any one of 11 perennial plants with fleshy roots belonging to the genus Panax. While there are different kinds of ginseng, the two that you should use –also the ones that have had the most controlled double-blind studies done on them-are American ginseng (Panax quinquefolius) and Asian or Korean ginseng (Panax ginseng.) While widely known as a stimulant to speed up a sluggish metabolism, that description doesn’t do it justice. Ginseng’s greatest quality is that it can help fight fatigue and boost energy as well as mental alertness (in a randomized double-blind study in 2010 290 cancer patients at the Mayo Clinic were given ginseng daily and it was found to fight even the crippling fatigue caused by chemotherapy.) This is huge when it comes to weight loss-without energy, it’s hard to exercise. Without exercise, it’s near impossible to lose weight-at least in a healthy way. In addition to boosting energy, there is tentative evidence that it can help manage blood sugar, which also affects energy levels as well as appetite.