The BeYou Blog

Eat Better, Move Better, Feel Better

The Power of Habits

Your habits are the only thing stopping you from eating healthy and accomplishing your body composition goals. Deleting old habits and exchanging them with new, healthy and conscious patterns requires a crazy amount of discipline, right?

In the beginning, you do need a lot of discipline.

Wellbeing expert Liora Bels says:

“Focus on just one new habit every two weeks. Master this routine first. When one habit is established, look at the next improvement you can work on.“

The trick is not changing everything at once.

First of all, think about your current daily eating habits. Which one of your meals can you improve? Is it your quick and easy breakfast, that you gulp down on your way out of the house? The lunch that you buy to-go in order to make it to your next meeting on time? Or your dinner that consists of pre-packaged and processed ingredients that you throw in the oven or microwave for ten minutes?

Figure out a way to make at least one of those meals just a little more healthy. A great tip is to think of it as a game: “How can I improve this meal?” Even if it’s just a minor change – it’s still progress. Let’s say you eat something sweet with loads of carbs in the morning and you feel anxious, sluggish and tired afterwards. Try to exchange it with a high-protein breakfast with less carbs and a little more fat. See how that works. If you like to indulge in desserts after dinner, work on finding something that gives you the same feeling of reward and relief. It could be a 10 minute walk after your last meal or watching your favourite tv programme with a cup of tea.

“You only need great self-discipline until an action becomes a habit. Once a new behaviour becomes a habit, it takes less discipline to maintain. Your actions will become automatic.”

Instead of substituting foods, you could also simply add. This tends to be a lot easier. When starting a new diet, don’t reduce, restrict or forbid yourself of anything unhealthy and tasty. Add something instead. Like adding vegetables to one of your meals. You can even grab a piece of fruit after your lunch or throw in more protein to your breakfast. You can rarely go wrong with that!

Nutrition is simple, but not easy.

 

Two powerful habits

It’s not only the food on your table that might be in need of improvement. Let’s also pay attention to how you eat.

  1. Chew more – Research shows slim people chew up to 45 times per bite.
  2. Eat slowly and stop when 80% full – satiety kicks in about 15-20 minutes after your first bite. So take your time.

Nutrition is a complex concept determined by habits, personal taste, social influences and the environment. A nutritional problem can’t be solved with a short-term diet. You have to get to the root of the issue, because the problem usually lies much deeper.

Source: Freeletics.com

The Power of Habits

Your habits are the only thing stopping you from eating healthy and accomplishing your body composition goals. Deleting old habits and exchanging them with new, healthy and conscious patterns requires a crazy amount of discipline, right?

In the beginning, you do need a lot of discipline.

Wellbeing expert Liora Bels says:

“Focus on just one new habit every two weeks. Master this routine first. When one habit is established, look at the next improvement you can work on.“

 

The trick is not changing everything at once.

First of all, think about your current daily eating habits. Which one of your meals can you improve? Is it your quick and easy breakfast, that you gulp down on your way out of the house? The lunch that you buy to-go in order to make it to your next meeting on time? Or your dinner that consists of pre-packaged and processed ingredients that you throw in the oven or microwave for ten minutes?

Figure out a way to make at least one of those meals just a little more healthy. A great tip is to think of it as a game: “How can I improve this meal?” Even if it’s just a minor change – it’s still progress. Let’s say you eat something sweet with loads of carbs in the morning and you feel anxious, sluggish and tired afterwards. Try to exchange it with a high-protein breakfast with less carbs and a little more fat. See how that works. If you like to indulge in desserts after dinner, work on finding something that gives you the same feeling of reward and relief. It could be a 10 minute walk after your last meal or watching your favourite tv programme with a cup of tea.

“You only need great self-discipline until an action becomes a habit. Once a new behaviour becomes a habit, it takes less discipline to maintain. Your actions will become automatic.”

 

Instead of substituting foods, you could also simply add. This tends to be a lot easier. When starting a new diet, don’t reduce, restrict or forbid yourself of anything unhealthy and tasty. Add something instead. Like adding vegetables to one of your meals. You can even grab a piece of fruit after your lunch or throw in more protein to your breakfast. You can rarely go wrong with that!

Nutrition is simple, but not easy.

 

Two powerful habits

It’s not only the food on your table that might be in need of improvement. Let’s also pay attention to how you eat.

  1. Chew more – Research shows slim people chew up to 45 times per bite.
  2. Eat slowly and stop when 80% full – satiety kicks in about 15-20 minutes after your first bite. So take your time.

 

Nutrition is a complex concept determined by habits, personal taste, social influences and the environment. A nutritional problem can’t be solved with a short-term diet. You have to get to the root of the issue, because the problem usually lies much deeper.

Source: Freeletics.com

5 Foods You Thought Were Unhealthy

Some of your favourite ‘cheat’ foods might not be as bad for you as you thought!

If you pay close attention to your diet and the foods you fuel you body with, you may think it’s relatively easy to tell healthy foods apart from unhealthy options. But sometimes, all may not be as it seems! Foods which you assume aren’t healthy, in fact are healthy, and vice versa.

When it come to determining whether a food is healthy or not, there are many things to consider, including calorie content, nutrient density and the type of fats it contains. While there are foods which are quite obviously unhealthy, there are som which may surprise you.

 

1. CHEESE

Cheese has a bad reputation due to its high calorie and fat content, however it’s a good source of calcium, protein and vitamin D. Some cheeses are healthier than others, for example, feta is at the lower en of the calorie and fat scale, and as it’s strong-tasting cheese you don’t need to eat as much to satisfy your cheese carving. Other healthy cheese options include goats cheese, cottage cheese, ricotta and parmesan.

2. POPCORN

Although popcorn is normally viewed as a snack food, it actually does provide some nutritional benefits. First off, it is low in fat and high in fibre, and it also contains small amounts of vitamins and minerals including zinc, magnesium and some B Vitamins. As with any food, make sure you stick to recommended portion sizes and pay close attention to any additional sugar or salt.

3. BURGERS

Burgers that don’t contain a high amount of fat (such as lean beef, turkey or veggie burgers) can prove that eating well doesn’t have to be boring. Burgers made from lean beef contain iron, vitamin B12 and protein which all have health benefits. Don’t get too carried away though, burgers from fast food chains and lots of ‘traditional’ burger toppings, can quickly turn a burger into an unhealthy option; as always, homemade is always better.

4. KETCHUP

Ketchup undoubtedly has a high sugar and salt content, but on the flipside, it does offer some surprising health benefits. According to one study, eating ketchup two or more times a week can reduce a man’s risk of developing prostate cancer by approximately 20 percent. Because of its tomato flavour, ketchup contains lycopene, an antioxidant which is believed to cut cholesterol and even boost sperm count.

5. BUTTER

Years ago, butter was a total no-no with people holding it responsible for raising cholesterol levels and clogging arteries. However, in recent years butter has fallen back into favour with people instead focusing on its health benefits, especially in comparison to other heavily processed spreads. Butter is a good source of CLA, a type of fat which could reduce the growth of certain cancers and can also decrease body fat percentage. It also contains butyrate, a short chain fatty acid which can reduce inflammation and promote digestive health. It is still important to remember that butter is high in saturated fat and calories, so as with everything else, enjoy it in moderation.

The key to a healthy diet is enjoying everything in moderation, and the same goes with the foods listed above. If you’re working towards a health or fitness goal it’s important you pay close attention to your nutrition, but no food should be off limits.

 

Source: Freeletics.com

A Beginners’ Guide to Mindful Eating

What is mindful eating?

Mindful eating is a technique which helps you gain control over your eating habits. It has shown to promote weight loss, reduce binge eating, and help you feel better. Mindful eating is based on mindfulness, a Buddhist concept. Fundamentally, it involves:
  • Eating slowly without distractions
  • Listening to physical hunger cues and eating only until you’re full
  • Distinguishing between true hunger and non-hunger triggers for eating
  • Engaging your senses by noticing colours, smells, sounds, textures, and flavours
  • Learning to cope with guilt and anxiety about food
  • Eating to maintain overall health and well-being
  • Noticing the effects food has on your feelings and figure
  • Appreciating your food
These things allow you to replace automatic thoughts and reactions with more conscious, healthier responses.

Mindful eating and weight loss

It’s well known most weight loss programs don’t work in the long term. Around 85% of people with obesity who lose weight return to or exceed their initial weight within a few years. Binge eating, emotional eating, external eating, and eating in response to food cravings have been linked to weight gain and weight regain after successful weight loss. The vast majority of studies agree that mindful eating helps you to lose weight by changing your eating behaviours and reducing stress. By changing the way you think about food, the negative feelings that may be associated with eating are replaced with awareness, improved self-control, and positive emotions. When unwanted eating behaviours are addressed, your chances of long-term weight loss success are increased.

How to practice mindful eating

To practice this type of mindfulness, you need a series of exercises and meditations. Many find it helpful to attend a seminar, online course, or workshop on mindfulness or mindful eating. However, there are many simple ways to get started, some of which can have powerful benefits on their own:
  • Eat more slowly and don’t rush your meals
  • Chew thoroughly
  • Eliminate distractions by turning off the TV and putting down your phone
  • Eat in silence
  • Focus on how the food makes you feel
  • Stop eating when you’re full
  • Ask yourself why you’re eating, whether you’re truly hungry. and whether the food you choose is healthy
To start with, we would suggest to pick one meal a day to focus on these points. Once you got the hang of it, mindfulness will become more natural. Then you can focus on implementing these habits into more meals. Mindful eating is a powerful tool to regain control of your eating. If conventional diets haven’t work for you, this technique could be worth considering.   Source: Healthline.com

Interval Training: The Basics

Training in intervals means  to alternate periods of intense exercise (e.g. sprinting) with periods of recovery in the form of going slower (e.g. jugging or walking) and not talking a time out!

Interval training is probably the most versatile of all the cardiovascular training methods. Why? Well, because by changing up the duration and difficulty of the work periods, intervals can be modified to suit beginner, intermediate or advanced exercisers. It can also be used to develop aerobic or anaerobic fitness depending on your goals.

How long, how hard?

This can be customised. If you’re a beginner, you might want to stick to aerobic intervals and keeping the intensity at a moderate level, while if you are a more advanced exerciser you’ll go for anaerobic intervals with high intensity. They’re both equally challenging and effective, but aimed at different fitness levels.

HIIT: what is Tabata workout?

Why do it?

Alternating intense bouts of exercise with periods of recovery allows you to exercise at high intensities without burning yourself out in a matter of minutes, allowing you to exercise for longer.

Interval training works the cardiorespiratory system hard, which improves anaerobic and aerobic fitness making your workouts feel easier.

Interval training also raises the lactate threshold, improving endurance and power. If you’re short on time, interval training is ideal. Even at moderate intensity, interval training is thought to burn more fat than other forms of cardio. At high intensity it also has an incredible effect on metabolism, allowing your body to burn calories hours after you’ve finished your workout.

Who should do it?

Interval training is challenging both mentally and physically, especially high intensity interval training (HIIT) or anaerobic training. If you do too much too soon or too often, you might risk injury, overtraining, or you might just plain give up. Beginners should start with less demanding intervals and gradually build stamina.

 

Source: Health and Style

Matcha – It’s Benefits and Side Effects

Green tea is one of the most popular drinks in the world. We’ve all heard the word Matcha before, but what is it really? It’s a particular variety of green tea, and is marketed as even more healthier. It’s grown and prepared differently from other green teas.

But is Matcha really that much healthier? This article explains the facts.

 

Health Benefits of Matcha

Since Matcha basically is a variety of green tea, it has most of the same health benefits. However, matcha is more concentrated in antioxidants. One single cup (237 ml) says to be equivalent to about 3 cups (711 ml) of regular green tea.

Studies suggest that it may reduce the risk of kidney and liver damage while lowering blood sugar, triglyceride, and cholesterol levels.

These are the main health benefits associated with drinking matcha green tea.

1. It’s packed with antioxidants

Matcha as previously mentioned is very high in antioxidants. It may fight inflammation in your body, help maintain healthy arteries, and promote cell repair.

2. It May Reduce Risk of Heart Disease

Heart disease is the biggest cause of death worldwide. Many factors are known to increase heart disease risk. Drinking green tea may help improve several of these risk factors, including total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar levels.

3. May Aid Weight Loss

Green tea is actually a common ingredient in many weight loss supplements. Studies reveal green tea increases your total calories burned by boosting your metabolic rate.

However, keep in mind that green tea is only a very small piece of the weight loss puzzle – and not all studies agree it helps.

4. May Boost Relaxation and Alertness

In addition to being a great source of antioxidants, green tea contains a unique amino acid called L-theanine. In fact, matcha contains much higher levels of L-theanine than other types of green tea.

L-theanine is linked to mental relaxation and may help fight stress signals. It also modifies the effects of caffein in your body, increasing alertness without causing drowsiness that often follows coffee consumption.

 

Safety and Side Effects

Some side effects and risks are associated with consuming matcha tea. Since it’s highly concentrated in both beneficial and harmful substances, it’s generally not recommended to drink more than 2 cups (474 ml) per day.

By consuming matcha powder, you are really ingesting the whole tea leaf – along with everything it contains. Matcha leaves may harbour contaminants, including heavy metals, pesticides, and fluoride from the soil in which the plant grows.

Contaminants

Using organic matcha may reduce the risk of exposure to pesticides, but even organic leaves may still contain substances from the soil that are harmful when ingested in large amounts.

Liver and Kidney Toxicity

Individual tolerance varies towards plant compounds, although high levels are found in matcha an may cause nausea and symptoms of liver or kidney toxicity.

 

Matcha Is Healthier Than Regular Green Tea

In summary, matcha is a special and powerful form of green tea. It comes from the same plant but is grown and prepared very differently. Since the leaves are ground into power, you end up consuming the whole leaf.

For this reason, matcha may have even more benefits than regular green tea. Just be sure to not consume more than 2 cups (474ml) per day and you are good to go!

 

Source: Healthline.com

Is Collagen really an Antidote against Ageing?

We’ve all heard about the magic word ‘collagen’ many health and wellness influencers are raving about at the moment, putting it in just about anything. There’s good evidence stating our skin retains its elasticity and protects our bones, joints, and organs with the help of collagen.

The most common way to consume collagen is through hydrolysed collagen peptides in powdered form where it’s broken down, and easier for your body to digest. Although this doesn’t guarantee it’ll go where you want – just like how you can’t target body fat with workouts – your body will send the collagen to where you need it the most.

Collagen benefits

  • Improves the skin’s elasticity
  • Protects bones, joints, and organs
  • Helps build muscle and burn fat

Collagen is the most abundant protein in the human body, but as out bodies age, they naturally produce less of it. A small supply can cause our skin to lose its elasticity, which contributes to wrinkles, fine lines, dryness, and loose or sagging skin – which all are normal parts of getting older.

Remember, there’s no magic potion that will halt or reverse skin ageing. However, some studies have shown that taking collagen supplements can improve skin appearance by supporting skin elasticity and reduce wrinkles. The collagen powder can be added to both hot and cold beverages, but we prefer to have it in this next-level protein shake.

 

Collagen Protein Shake Recipe

Ingredients

  • 1 tbsp. vanilla collagen powder
  • 1 small frozen banana
  • 1 cup unsweetened almond milk
  • 1 tbsp. almond butter
  • 1/2 cup Greek yogurt
  • 4 ice cubes

Directions

  1. Blend all of the ingredients together on high in a high-speed blender until smooth and creamy.

Dosage: Consume 1/2 to 1 tbsp. of collagen powder a day and start to see results in four to six weeks.

 

Source: Healthline.com

7 Cardio Exercises to Increase Heart Rate Instead of Running

Running is a form of exercise widely used for as long as we can remember. It’s an effective form of cardiovascular exercise that offers a range of different benefits, for example strengthening your joints to improving your mood.

Running is not an easy task though, it takes a moderate level of fitness to run for more than a few minutes. It can be rough on the body and it can also be a mentally frustrating, especially if you run the same route frequently.

Luckily, there are many other exercises who offer the same benefits for those seeking a cardio workout. The exercises we’ve listed here are perfecto to get your heart pumping and your blood flowing, without wearing out your joints and limbs!

They are listed in two different sections; movements on the first list require only your bodyweight and a single piece of equipment, while the second list of movements require some specialised machines.

Let’s do this!

Non-machine cardio

For those without access to a gym, not to worry! There are still plenty of exercises for you to do at home either in the garden, in the garage or on the street outside your house. These can be done either with your bodyweight or with a piece of equipment like a rope or kettlebell. They will get your heart pumping in no time!

1. Jumping rope

Jumping rope, or skipping rope if you’d like, is easy to do and has low impact. It can be done anywhere and it’s very efficient: Research indicates a 10-minute daily rope-skipping program can be just as effective as a 30-minute jogging session!

 

2. Boxing or kick boxing

No need to step into the ring, or even leave your house for that matter. A good boxing workout can be done anywhere! Incorporate different kicks, punches, and shuffling motions and you will train your core and upper- and lower-body without even realising it. Take a friend with you to the park and try it out together for more fun!

3. Calisthenics

Calisthenics are bodyweight movements, with little or no equipment, which will help you get stronger and improve cardiovascular fitness. A calisthenics routine can be done anywhere, and it easily allows you to scale the amount of work you do to fit in an allotted window for working out.

4. Moving plank

Plank holds are a great way to build core strength. Combine the traditional plank hold with any kind of motion to up the difficulty and it will increase your heart rate by recruiting more body parts. If unsure, see popular variations such as the army crawl, mountain climber and plank jack!

Machine cardio

5. Indoor cycling (spinning)

In almost any gym you can find spin classes, which is an amazing option to try out! But you don’t absolutely need a group to get a great workout on a spin bike, by adjusting the resistance levels and incorporate standing and sitting motions you can create yourself a challenging workout!

6. Rowing machine

Rowing is an exercise which uses muscles in almost every part of the body including the core, back, legs, and arms. There is a certain technique to it, but rowing at high intensity will definitely elevate your heart rate giving you a well-balanced workout.

7. Cross trainer

Most gyms has them, and they are widely used! It’s a great piece of machine which allows you to move your entire body at different resistance levels. It’s great for warm up or entire sessions as it incorporates the different muscle groups.

 

Which one will you incorporate in your next workout routine? These are all exercises perfect to either warm up for the bigger lifts or as entire workout sessions! Mix them up and enjoy!

 

Source: Healthline.com

10 High-Protein Breakfast Ideas to Turbocharge your Mornings

Ever since we were kids we’ve been told breakfast is the most important meal of the day – although there are actually studies saying differently now. However, for us who just love eating a good and nutritious breakfast we’ve decided to list 10 high-protein breakfast ideas for you to try out!

Some might say there is no such thing as ‘the most important’ meal of the day, in fact – they are all important! It’s always important to fuel your body with the right ingredients to make it through your day – whether you’re heading to an early-morning work meeting or a HIIT workout. According to the dietitian Brigitte Zeitlin breakfasts packed with 15 grams of protein or more will help you turbocharge your mornings, it might even help you eat less throughout the rest of the day.

Even though protein is a very important macro nutrient, you’ll also need the right ratio to healthy fats and complex carbohydrates to feel full and energised. Most dietitians recommend that protein make up between 15 and 25 percent of your total energy intake.

Here are 10 high-protein breakfasts, perfectly balanced with carbs and healthy fats to ensure you get properly energised to keep you going all morning.

1. Egg white scramble

Egg white is a great source of protein as each egg white contains 3.6 grams. It’s fast to whisk together too, throw it in a pan together with some fresh veggies and herbs and in no time you’ll have a breakfast filled with protein and fibre to fuel your morning.

2. Protein pancake

Everyone loves pancakes right?! A healthy version of doing them is using one banana, one scoop of protein powder, and two whole eggs. Using a blender, mix it all together and whoops you got yourself a delicious breakfast! Serve with honey or maple syrup and your favourite mix of berries.

3. Frittata egg muffins

There are several variations of going around when doing egg muffins! One tip is to use plenty of egg whites and greek yoghurt to get the protein content up, and for flavour add some chopped spinach and mushrooms.

4. Protein smoothie

On summer days when it’s too hot to even think of eating, smoothies are a perfect go-to breakfast. Choose a base of milk or vegetable milk such as almond or soy, add your favourite protein powder and toss in a healthy combo of fruits and veggies.

5. Breakfast burrito

Another super easy breakfast idea which will keep you full all morning. With black beans, sweet potato, and scrambled eggs you got a good amount of nutritious ingredients. Add a few tablespoons of salsa or a few slices of avocado and you’ll be ready for your morning workout in no time!

6. Oatmeal with flax seeds

Oats have a relatively high amount of protein for a grain, but mix them with flax meal and you’ll have a simple, vegetarian-friendly solution for a turbo-charged morning.

7. Smoked salmon or turkey on toast

Low-fat meats like turkey or salmon can power you through just about any type of morning, especially when paired with a carb like whole wheat toast. Delicious, healthy, and savoury!

8. Avocado toast with egg

Who isn’t obsessed with avocado? We for sure are! Avocados are full of good and nutritious fats making wonders for our bodies. Throw them on a piece of whole wheat bread with a poached egg and some tomatoes and you got yourself a kick-ass breakky.

9. Quinoa breakfast bowl

Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It’s also high in fibre, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants.

Did we convince you now? We thought so! Mix it in a bowl together with for example kale, cherry tomatoes, and a soft-boiled egg and you got yourself a super-breakfast-bowl!

10. Overnight oats

Soak whole oats in almond milk for non-dairy diets, or low-fat milk to pack in more protein, and leave overnight in the fridge. For even higher protein intake, add a scoop of protein powder – a popular one is vanilla flavour.

Take out oats in the morning and serve with sliced fruits for fibre, carbs and lots of flavour.

 

We hope you’ll enjoy these protein-rich breakfast ideas as much as we do! They sure give you some extra excitement in your day to day routine.

 

Source; www.coach.nine.com.au

12 Ways to Increase Your Fibre Intake

Current trends are pushing us in the direction of counting macro nutrients for a balanced and healthy diet. But what about the fibre intake? Is everyone aware of how much fibre one should really eat daily?

Some fibres act as prebiotic, meaning they promote healthy gut bacteria. Eating enough fibre has the benefits of reducing the risk of constipation and help with weight loss and maintenance. Studies also shows it may lower cholesterol levels, as well as your risk of diabetes and heart disease. Yet most people aren’t aware of what amount of fibre intake they actually need on a daily basis.
The Institute of Medicine recommends 38 grams per day for men and 25 grams for women.

We’ve listed the facts and the tips on how to make sure you include enough fibre in your diet.

1. Eat Whole-Food Carbs

Examples of whole-foods include fruits, starchy vegetables, legumes and whole grains. All of these naturally contain fibre. These carbs helps you feel fuller longer because of its high content of fibre.

Most carbs break down into sugar while fibre stays intact as it passes through your digestive system. This also helps regulate your blood sugar levels, since it slows the time it takes digestible carbs to be absorbed into your bloodstream.

2. Eat your Veggies First

Most of us know eating lots of vegetables is good for you, one benefit it has is that they lower your risk of several chronic diseases.

Why should you eat your veggies first? The answer is easy – it’s a good strategy for eating more of them. Simple as that.

A study showed women eating their salad before a meal ate 23% more vegetables than those served salad together with the meal.

3. Choose Whole Grains over Refined Grains

Whole grains are minimally processed, leaving the whole grain intact. Refined grains have been stripped of their vitamin-containing germ and fibre-rich hull.

In addition to oatmeal or brown rice, try

  • Amaranth
  • Barley
  • Buckwheat
  • Bulgur wheat
  • Farro
  • Freekeh
  • Millet
  • Quinoa
  • Wheat berries

4. Include Chia Seeds in your diet

Chia seeds are nutritional superfoods. They provide omega-3 fatty acids, protein, vitamins and minerals, as well as 11 grams of fibre per ounce.

These tiny seeds gel in water and are 95% insoluble fibre, meaning they help keep your digestive tract moving. Eating chia seeds is also linked to a lower risk of diabetes.

Other seeds, such as flax, sesame and hemp, have smilier nutrition profiles and are also smart choices.

5. Eat Whole Fruits and Vegetables

Instead of only drinking their juices! Indeed, juice can have high amounts of micronutrients, but once being stripped of the pulp it’s left with a concentration of carbs only, specifically in the form of sugar.

While vegetable juices have less sugar than fruit juices, they have far less fibre than what you get from eating whole vegetables for just the same reason as previously mentioned.

6. Eat Avocados

This creamy, amazingly yummy fruit is full of healthy properties. It’s not only rich in healthy monounsaturated fatty acids, it’s also packed with fibre.

In fact, a normal sized avocado contains five grams of fibre. These fruits have been linked to improve heart health and overall improvement in diet quality and nutrient intake.

7. Bake with High-Fibre Flours

In most baking recipes flour can be found as one of the ingredients. Instead of choosing a white flour, choose a flour which will add extra nutrition to your baking.

White flour can easily be replace with whole-wheat pastry flour, coconut flour or oatmeal flour.

Several non-wheat flours have three grams of fibre per ounce – the same as whole wheat flour. These include almond, hazelnut, chickpea, buckwheat, and barley flours.

8. Eat more Berries

Berries with seeds are amongst the most fibre-rich fruits. To receive the most fibre, choose raspberries or blackberries which both contains 8 grams per cup. Other berries are strawberries (3 grams) and blueberries (4 grams).

Berries also tend to have less sugar than other fruits. Add them to your bowl of cereals in the morning, in your salad for lunch, or with greek yoghurt for a healthy afternoon snack. Frozen and fresh berries are equally healthy!

9. Leave the Peel and Skin

When the peel or the skin is removed from your apples, potatoes, and cucumbers you often remove half of the fibres. For example, one small apple has 4 grams of fibre but if you peeled the apple it only has 2 grams.

So next time you are using any of these to eat or cook, leave the peel!

10. Start Reading the Labels

As previously mentioned, the best way to get fibre is through whole plant foods. However, if you are going to eat processed foods, you may as well choose products that are rich in fibre.

Yogurt, granola bars, cereals and soups, are some examples of foods with functional fibres added to them. These fibres are extracted from natural sources and then added to foods as supplement. Common names of these are Inulin and Polydextrose.

But the best tip out there, is to start reading the nutrition label to see how many grams of fibre there is in a serving. A good measurement to go by is 2.5 grams per serving or more is considered a good amount, and 5 grams or more is excellent.

11. Include Legumes

Examples of legumes are beans, dried peas and lentils. They are rich in fibre, protein, carbs, vitamins and minerals. In fact, a cup of cooked beans can deliver up to 75% of your daily fibre need.

Replacing meat with legumes in a few meals per week has been linked to increased life span and decreased risk of several chronic diseases.

These are some examples on how to increase legume consumption:

  • Use hummus and other bean dips.
  • Add mashed or whole beans to ground beef dishes.
  • Top salads with cooked beans or lentils.

12. Eat High-Fibre Foods at Every Meal

Best way to make sure you get enough fibre throughout the day is to try and include a little bit in every meal.
Here is one example of how:

  • Breakfast: Choose a high-fiber cereal or oatmeal and add berries and seeds.
  • Snack: Pair raw vegetables with bean dip or raw fruit with nut butter.
  • Lunch: Have a salad. If you make a sandwich, choose 100% whole-grain bread.
  • Dinner: Add beans and other vegetables to casseroles and stews. Try a variety of cooked whole grains.

 

Source: www.healthline.com

 

« Older posts