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  • Julie @ Live HFH

Live Life Full of Energy and Vitality


What is health?

Is it just the absence of disease or something much more? How much better could we be experiencing life if we were full of energy, vibrancy, and an overall feeling of wellbeing?


Whatever is holding you back from living your optimal life can be improved. Most folks feel tremendous benefits when they begin adding quality "fuel" into their bodies. This add-in approach is not a diet but more of a way of life. I like to think of it as an 80-20 balance. 80% of the time, we feed our bodies quality, highly nutritious food. With this approach, you can still enjoy some of your favorite foods while giving your body what it really needs.


Change is not always easy. With my coaching clients, I never start with the typical list of restrictions you might expect. We slowly and gradually add in all the good stuff to begin building new habits. Although most of us can last a week or two without eating some of our favorite foods as we try to lose some weight, increase energy, reduce inflammation, or improve some other aspect of our lives. But without changing our habits, we usually revert back to our old ways and unfortunately revisit our old issues. So why not start today? Take a look at the guide I put together called The Magic Plate to help you get started balancing your meals and snacks.


At the heart of balancing what we eat, should be plant-based. A good portion of our plates should have vegetables, including leafy greens. Plants provide the vitamins and minerals that the cells of our bodies need to function and do their jobs. In addition, plants provide health-supporting fiber.


What is Fiber? Fiber is an essential nutrient that, digestively speaking, keeps things moving, helps you feel fuller longer, prevents chronic diseases, lowers cholesterol, and aids in weight loss. Fiber, defined, is a plant material that cannot be digested but helps you digest other foods. It is also known as "bulk or roughage." Fiber is found in whole fruits and vegetables and is vital for proper digestion. Fiber is classified as soluble or insoluble. Soluble fiber dissolves in water to form gel-like substances. Insoluble fiber increases digestive tract movement, which decreases constipation while increasing stool bulk.

Why Does it Help with Weight Loss? Most people trying to lose weight have tried every "diet" known to man and still can't seem to get the results they want. Counting calories, points, and carbs or forbidding certain foods may work for some, but it is overly complicated and not sustainable for most.

What if I told you that if you incorporate around 30 grams of fiber into your daily eating routine, not only would it help you drop some weight, you would also experience many other health benefits? It's easy. Just add a real food fiber boost! After all, dietary fiber is considered nature's magic weight loss pill.

How? High fiber foods help you feel fuller longer and digest a lot slower than simple carbohydrates. So if you are filling up on fiber-friendly foods like whole fruits and vegetables and whole grains, the cookies in the break room will seem a little less appetizing. It saves you the extra calories and fuels your body with whole, natural, quality foods of high nutritional value that promote weight loss. You will be fuller longer and make better food choices, a win-win.

How to Eat More to Lose More: Eating more to lose weight doesn't quite seem to add up. But, what if I told you eating more fiber could be that secret weight-loss ingredient you have been looking for? Simply put, foods high in fiber are more filling than foods low in fiber. Fiber helps decrease your overall appetite, leaving you satisfied longer and, ultimately, helping you eat less. Creating a calorie deficit (eating less than you are burning off) is the not-so-secret weight-loss formula that will help give you results.


7 Fiber-Rich Foods

All-Bran Cereal: One serving of all-bran cereal (chose one low in sugar) contains a whopping 10 grams of fiber. It doesn’t get much easier than pouring cereal into a bowl and adding a little almond milk, or pairing it with Greek yogurt and sunflower seeds for an added protein boost. Top with fresh fruit, and you have a delicious and nutritious breakfast to jumpstart your day. Avocados: Just half of an avocado, packs in 9 grams of fiber, and is rich in vitamins, minerals, and heart-healthy fats. Add avocado to your salad, slice it on whole-wheat toast, or eat with a dash of pepper as a mid-afternoon snack! Raspberries: A cup of raspberries contains 8 grams of fiber and is full of antioxidants like Vitamin C. Enjoy some fresh berries for a snack, or top your morning oatmeal with raspberries for a delicious, fiber-filled treat. Kidney Beans: A half cup of cooked kidney beans gives you 6 grams of fiber. Beans are versatile and easy to use in a variety of recipes including soup, salads, burgers, and dips. Pear (with skin): Snacking on a medium pear will pack in 6 grams of fiber. Pair a pear with a slice of your favorite cheese or a serving of nuts for an easy and balanced snack that is sure to satisfy. Spinach: Eating a cup of cooked spinach will add 5 grams of fiber to your day. Get creative, and mix it into an omelet, or sauté with garlic and olive oil for a delicious side dish. I even add fresh spinach to my morning smoothie. Sweet Potatoes (with skin): Cook up a cup of sweet potatoes, and, in addition to vitamins A, C, B6, potassium calcium, and magnesium, you also get 4 grams of fiber. Sweet potatoes are easy to enjoy and can be served in a variety of ways.


What can you add to your diet to start living a life full of energy and vitality?


If you would like to improve your health progress, perhaps some coaching would help. Contact me at julie@livehealthyfitandhappy.com or with this form to talk about my coaching program.


To Your Health,

Julie



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