Healthy Lifestyle Tip ~ Foods That Will Fill but not Fatten You

Healthy Foods that Will Silence the Hunger Button

  1. Oatmeal ~A bowl of this stuff in the morning can keep you going all day. Part of the reason is all the fiber. It fills you up and lets your body absorb the oatmeal’s nutrients more slowly.
  2. Soup ~ The liquid helps fill your stomach but doesn’t add many calories because it’s usually made with a lot of water. Just be sure to go for a broth-based recipe, like vegetable soup or those made with chicken or beef broth. Cream-based soups have far more calories.
  3. Nuts ~ They’re high in fat, which gives them more calories per bite. So that’s bad, right? Not necessarily. The fat and protein in nuts may prompt the body to give off hormones that help you feel full.
  4. Fish ~ It’s a healthy source of protein, which tends to make you feel fuller than carbohydrates. Plus, the omega-3 fatty acids in a lot of seafood — especially fatty fish like salmon — are particularly good at satisfying hunger.
  5. Beans ~ People who eat them are often more satisfied between meals. Over the long term, this may translate into less body fat and a healthier weight. This makes sense: They’re light on calories but packed with protein and filling fiber.
  6. Other foods: avocados, salads, eggs, popcorn.


Health Tip of the Day ~ Need to Up Your Fiber?

Five highly nutritious foods that are rich in fiber:

    1. Chia Seeds: Chia seeds are packed with fiber, providing around 10 grams of fiber per ounce (28 grams). They are also an excellent source of omega-3 fatty acids, protein, and various minerals.
    2. Lentils: Lentils are legumes that are high in both fiber and protein. One cup of cooked lentils contains about 15 grams of fiber. They are also rich in folate, iron, and other essential nutrients.
    3. Avocado: Avocados are not only creamy and delicious but also a great source of fiber. One medium-sized avocado contains around 10 grams of fiber. They are also rich in healthy monounsaturated fats, potassium, vitamin K, vitamin C, and various other nutrients.
    4. Split Peas: Split peas, which are a type of legume, are incredibly high in fiber. One cup of cooked split peas provides approximately 16 grams of fiber. They are also a good source of protein, folate, and iron.
    5. Berries: Berries, such as raspberries, blackberries, and blueberries, are packed with fiber and antioxidants. For example, one cup of rasP
Source: ChatGPT

Health Tip for Today ~ 6 Reasons to Eat Japanese Purple Sweet Potatoes

Japanese or Okinawan Purple Sweet Potatoes are Loaded with Nutrients

    1. Dietary Fiber: Purple sweet potatoes are a good source of dietary fiber, which is essential for a healthy digestive system. Fiber aids in regulating bowel movements, maintaining gut health, and promoting a feeling of fullness.
    2. Vitamins: These sweet potatoes are rich in various vitamins, including vitamin C and vitamin A. Vitamin C is an antioxidant that supports the immune system, while vitamin A is important for healthy skin, vision, and immune function.
    3. Anthocyanins: The vibrant purple color of these sweet potatoes comes from a group of pigments called anthocyanins. Anthocyanins possess antioxidant properties and have been linked to various health benefits, including reducing inflammation and potentially lowering the risk of chronic diseases.
    4. Complex Carbohydrates: Purple sweet potatoes are a good source of complex carbohydrates, which provide a steady release of energy. They are a healthier alternative to refined carbohydrates and can help maintain stable blood sugar levels.
    5. Potassium: These sweet potatoes are a notable source of potassium, an essential mineral involved in maintaining proper heart and muscle function, regulating blood pressure, and supporting overall cardiovascular health.
    6. Antioxidants: In addition to anthocyanins, purple sweet potatoes contain other antioxidants like polyphenols. Antioxidants help protect the body against free radicals, which can damage cells and contribute to various diseases.

The specific nutrient content may vary depending on the size, growing conditions, and preparation methods of the sweet potatoes. Incorporating Japanese purple sweet potatoes into a balanced diet can contribute to overall nutritional well-being.

Source: ChatGPT

Health Tip of the Day ~ Want to Supercharge Your Gut Health?

Are you looking for a vegetable that can do wonders for your gut health?

Spinach is a powerhouse vegetable packed with nutrition and numerous health benefits. For example, research shows spinach has anti-inflammatory, antioxidant and weight-management benefits (no wonder Popeye loved it so much). Besides being an excellent source of vitamins and minerals, spinach also offers several benefits for gut health.

“Spinach is always my first choice as the best vegetable for gut health,” says Sarah Robbins, M.D., a gastroenterologist and the founder of Well Sunday, a leading platform for digestive health solutions. “Not only is it readily available in grocery stores, reasonably priced, versatile and convenient, this leafy green is densely packed with fiber and other nutrients that support gut and overall health.”


Health Tip of the Day ~ Are You Eating Enough Fiber?

5 Reasons to Add More Fiber to Your Diet

    1. Promotes Digestive Health: Fiber is essential for maintaining good digestive health. It helps to prevent constipation, reduces the risk of colon cancer, and keeps the digestive system functioning smoothly.
    2. Helps Control Blood Sugar Levels: Fiber slows down the absorption of sugar in the blood, preventing spikes in blood sugar levels. This is especially important for people with diabetes.
    3. Promotes Heart Health: Fiber can help to lower cholesterol levels and reduce the risk of heart disease. It does this by binding to cholesterol in the digestive system and preventing it from being absorbed into the bloodstream.
    4. Aids in Weight Loss: Fiber helps to keep you feeling full and satisfied, reducing the likelihood of overeating. This can lead to weight loss over time.
    5. Supports Overall Health: Adding more fiber to the diet can improve overall health and well-being. It can reduce inflammation, improve immune function, and support healthy aging.
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Health Tip of the Day ~ What is the Nutritional Value of Tempeh?

Tempeh is a Great Protein Source

Tempeh is a fermented soybean product that is a great source of protein, fiber, and various nutrients. It is also rich in antioxidants, vitamins, and minerals, such as iron, calcium, magnesium, and phosphorus. Additionally, the fermentation process increases the bioavailability of nutrients in tempeh, making it easier for our bodies to absorb and utilize them.

Health Tip of the Day ~ What are the Best Foods to Eat as You Age?

Best Food to Eat for Healthy Aging

  1. Foods high in fiber ~ Foods that are high in fiber — like fruits and veggies, oatmeal, nuts, and legumes — can help with constipation that becomes more common as you age. They’re also able to help lower your cholesterol levels, manage your blood sugar, and keep you at a healthy weight.
  2. Snack on nuts – tree nuts like almonds, walnuts, cashews, pecans, and pistachios have big anti-aging powers. These crunchy snacks contain special nutrients that can help delay or prevent age-related heart disease, stroke, type 2 diabetes, nerve disease, and some types of cancer. Nuts also protect your brain as you age.
  3. Hydrate with Water – Water is food for your health in lots of ways. It cushions your joints, helps control your body temperature, and affects your mood and how well you focus.
  4. Fatty Fish – Fatty fish like salmon, albacore tuna, herring, and farmed trout should be on your menu twice a week. The reason? They’re high in DHA, an omega-3 fatty acid that’s good for your brain.
  5. Lean protein – Protein-rich foods fight the natural muscle loss that happens as you get older. As much as you can, enjoy your protein in “real” food like eggs, lean meat, and dairy products instead of protein powders that may not give you as many nutrients.
  6. Blueberries – They’re a tasty way to protect your brain as you age. Blueberries contain polyphenols — compounds that lower inflammation throughout your body. They lessen damage to your DNA that can make some diseases more likely. They also improve how well your brain cells “talk” to each other.
  7. Dairy products  – The calcium in dairy keeps your bones healthy. As you get older, it can also lower your risk of osteoporosis, colon cancer, and high blood pressure. After age 50, you’ll need 1,200 milligrams of calcium each day, which you can get through fat-free and low-fat dairy products. Milk and cheese aren’t you’re only options. You can still hit your calcium goal through things like yogurt, rice and soy drinks, fortified orange juice, and tofu.


Today’s Health Tip ~ Is the Pescatarian Diet Right for You?

Interested in cutting meat out of your diet, but not fish?

Or are you considering going vegetarian but want some protein options beyond plants. Consider the pescatarian diet. This plan — more like a lifestyle — is vegetarian with one key difference: You also eat fish and seafood. . . . Eliminating meat and poultry from your diet and focusing on plants and seafood can be a healthy switch. Benefits of a pescatarian diet can include:

  1. Better Heart Health ~ “Eliminating red meat is a great way to boost your heart health,” says Registered dietitian Anthony DiMarino, RD. “Pescatarians can get all the nutrients they need without eating any beef, lamb or pork.”
  2. Lowers Risk of Cancer & Other Diseases ~ Fruits and vegetables are nutritional powerhouses. Eating a colorful array of fruits and vegetables is an important part of an anti-cancer diet. These foods contain nutrients and phytochemicals that help fight the cell changes that can lead to cancer.
  3. Good Gut Health ~ If your pescatarian plan includes lots of high-fiber foods, your gut is in for a treat. The fiber in plant foods helps prevent constipation and feeds your gut’s microbiome. Your microbiome is home to bacteria, fungi and yeast that live in your small and large intestines.“Your microbiome plays a key role in your immune system, digestion and metabolism,” says DiMarino. “A healthy microbiome can also boost your mental health.”
  4. Calmer Apetite ~ Many foods in the pescatarian diet, like legumes, nuts and seeds, can help you curb those afternoon cravings. These foods are naturally high in fiber and protein, which take longer to digest than simple carbs like chips and processed snack foods.


Today’s Health Tip ~ Fruit Will Tame Your Sugar Craving

Fruit Is a Winning Option When You Crave Something Sweet

Fruit is a great source of fiber, which can help balance blood sugar levels, Isabel Smith, RD, says. After tracking 3,518 Australians over the course of 12 years, researchers found that eating a moderate amount of fruit was linked to a 36 percent lower risk of developing type 2 diabetes, according to a June 2021 study in ​The Journal of Clinical Endocrinology & Metabolism​.

The type of sugar in fruits is called fructose, and fructose has shown to have little effect on blood sugar levels when taken in moderation, per June 2009 research in the ​Journal of Nutrition​. And while it won’t cause a huge spike in blood sugar levels because of the fiber, the natural sugars will still give you your sweet fix.

Experts at the Harvard T.H. Chan School of Public Health suggest that highly processed sugary foods trigger the brains’ reward center and cause cravings, while the natural sugars in fruit don’t have as much of an effect.

“Consider berries like raspberries, blackberries and blueberries. Those can be an excellent source of nutrients, but can also take care of that sweet craving that you’re having,” Vandana Sheth, RDN, CDE, says.

Today’s Health Tip ~ 6 Ways to Lose Belly Fat

 6 Evidence-Based Ways to Lose Abdominal Fat.

Losing abdominal fat, or belly fat, is a common weight loss goal. . . . Losing excess visceral fat can have significant benefits for your health.

      1. Limit sugar and sugar sweetened drinks.
      2. Eat more protein.
      3. Consider a low carb diet.
      4. Eat fiber rich foods.
      5. Exercise regularly.
      6. Track your food intake.

Most people can reduce fat in the abdomen by taking on key lifestyle changes, such as eating a healthy diet packed with lean protein, vegetables and fruit, and legumes, and exercising regularly.


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