Preparing Meals Ahead of Time

Ever find yourself thinking thoughts like these?

It sure would be nice if I had the time to cook decent low fat and low calorie meals. I know I would lose weight then. I am so tired when I get home from work that I just pop anything I can find into the microwave and eat in front of the TV. The kids take up so much of my time that I just can never get anything prepared that seems to be a healthy meal.

All these thoughts gang up on people when they are trying to figure out how exactly they are going to lose the weight that they want to. And it’s not like these concerns aren’t valid, you have a life to live and other people are in your life. It’s not like you just can go of by yourself and live in cave eating brown rice for every meal. This is the real world and you need some help losing weight that works in the real world.

First step. This is your life. You are the one who feels bad about being overweight. And it is your right to be able to take care of yourself in a way that makes you feel good. In a way that makes you feel healthy and in a way that tells other people you are just as important in your life as they are.

That is a fact. It is not like they are going to do the exercising for you. They are not going to look at you and ask if you need some help figuring out a healthy eating plan.

You will have to tell them. And this is what stops a lot of people cold when it comes time to make that big attitude change. They make up the worst things in their minds and imagine the other people telling those things to them. True enough, sometimes, your spouse is going to whine. Sometimes the kids are going to want pocket pizzas every night just like they used to eat.

But most times, people will just say, OK, what can I do to help.

The easy way to figure out how to make your life work so that you can lose weight is to do some advance planning. But you can really only do this if you decide it is important enough to spend some time on. Meals that are prepared ahead of when you need to eat them are almost always much more nutritious in a healthy way than meals you eat on the go.

Deciding on a menu and making a week’s meals ahead of time winds up being a lot easier way to eat than almost any other way. You get the chance to figure out ahead of time what you need to buy to make the meals and you buy those things. You wind up buying surprisingly few additional high calorie snacks.

It is kind of funny. People have this whole mindset against planning out their week’s worth of eating, but once they start and keep going long enough to see some results, they become ecstatic with their progress.

Fair warning though, it’s hard to plan out a year’s worth of meals.

Making a schedule of what you are going to eat and sticking to it is one of the best ways to change your eating habits. And changing your eating habits is about the most powerful way ever to lose weight and keep it off.

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Low GI Diet and Alcohol

Talk to a handful of your friends and you will find that each of them has an opinion on the best way for you to lose weight. Sometimes that opinion is based on what they have done themselves. And sometimes it is based on things they have not done themselves, but it sounded like such a good idea that you should try it.

The internet has good and bad points for finding out information on sustainable weight loss. This is the kind of diet program that keeps the weight off one you lose it. It’s not like you have to keep losing weight forever. Once you get to where you want to be, most of the time your life has changed so much in your eating and exercising habits that you never go back.

But you don’t keep losing weight. Instead your body normalizes and you become the weight that you were born to be. This is a healthy lifestyle and you can live that way forever.

But as far your friends go, it is always good to take their advice with a grain of salt. Sometimes maybe even an entire box of salt.

But when you are looking around for places where you can begin the change to help you lose weight in a healthy way, one of the best places you can start is a bar.

Go Out Drinking — But Skip the Alcohol

Some alcoholic beverages have some carbohydrates in them. Beer, wine, mixed drinks all have calories in them in the form of carbs. On top of that, part of the food you take in is metabolized in a large part by enzymes from the liver. And the liver, as you probably recall from high school health class, also metabolizes any alcohol you drink.

Truth is, there is only so much liver capacity, and if it is busy metabolizing alcohol, it does not do such a great job at digesting food. So if you tend to drink often, you keep your liver pretty busy with getting rid of the alcohol. And not so busy getting rid of the excess food you ate. As a result, you wind up with a spare tire hanging around your waistline for everyone to see.

To fix this state of affairs, if you are going to go out with your friends, try drinking some club soda or a fruit juice. That way your liver does not have to work overtime and you can be your friend’s lifesaver by being the designated driver.

Another thing you can do to help lose weight is to eat. Sounds odd, but the truth is you can eat until you are full and still lose some pounds.

Concentrate your meal on low glycemic index foods.

Low GI foods are those which when you eat them do NOT produce a big spike in your blood sugar with a resulting increase in insulin. There’s a lot of science here, but the short version is that some foods, while being perfectly delicious, tasty and nutritious do not make your blood sugar go crazy when you eat them.

They wait to get themselves digested over a period of time. This keeps your blood chemistry at an even level and you don’t get so hungry. That means that you won’t feel so much like binging and stuffing yourself with snack an hour after you eat.

This is a good way to stick to a healthy way of eating and one of the top keys to sustainable weight loss. There are lots of lists of low GI foods online, and it might seem like there couldn’t possibly be a lot of good foods on them, but that is not the case.

Fruit like cherries, plums and peaches are low GI. Breads like whole grain rye and pumpernickel. Cereals like Special K. Vegetables like peas, corn and carrots. All these things are low glycemic index foods. You could easily eat complete meals for the rest of your life with these foods.

It just takes a little bit of learning about them and your hard earned weight loss can stay with you for the rest of your life.

Skipping the alcohol when you go out and learning a bit about the food you eat can go a long way towards keeping you in tip top shape and keep those pounds from returning.

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How much Metamucil does it take to control hunger?

How much Metamucil (a psyllium husk fiber supplement) do you have to drink each day to control your hunger?

In my case, it turns out I don’t need very much.

Other times in recent years when I’ve used Metamucil, I’ve used a lot of it. Like, a heaping tablespoon or more, 3 or 4 times a day. It required drinking tons of water and made me feel uncomfortable.

This week though, I decided to try using a whole lot less to see if it would still keep me from being hungry all the time.

I set up a regimen that took into account these rules:

a) Don’t take metamucil at or near the same time you take any meds, because it will make the medicine less effective, and

b) Take the meds when it’s most convenient to take them, and fit the metamucil doses around that.

c) Eat what you want (my personal rule). Don’t deny yourself foods you want, even if they’re bad for you. Maybe ask yourself, “Do I have to have this right now, since I know I can have it later if I want?” …and if you can wait, then wait.

My prescription meds are for high blood pressure. One is a diuretic so the earlier I take it in the morning, the less I have to get up during the night to pee. Another I have to take twice a day, about 12 hours apart, and the last I have to take at bedtime.

Oh… and I work from home which gives me a lot of flexibility on when I do what. So my routine for the last week has been this:

1. Wake up at 6 or 7 because I need to pee. Take the diuretic (hydrochlorothiazide, aka HCTZ) with 8 to 10 swallows of water, and go back to bed. Sleep until I need to pee again.

2. Get up for real. Mix up just a heaping teaspoon of metamucil and drink it, with extra water. Work for a couple of hours.

3. Breakfast… but I’m not very hungry! I’m satisfied with a fruit (about 100 cal) and about 300 calories of something fatty/cheesy/junky. Take the two-times-a-day pill. Then work some more.

4. Go without eating until dinner time, because I’m pretty full. Without metamucil, I’d have been starving at 4PM. Instead I last until 5:30 or 6. Dinner is whatever I want, and I’m satisfied with about 1000 calories. I try to include plants but don’t always succeed. Actually I’ve been eating a lot of little Michelina’s frozen meals, or even frozen White Castle cheeseburgers.

5. Drink another heaping teaspoon of metamucil & water at about 8 or 9.

6. Eat a snack at bedtime (midnight) if I think I need it to sleep better. Less than 300 calories, hopefully 100. We’re talking a couple of little cookies, or a cup of skim milk. Also, take the bedtime pill and the other twice-a-day one.

This routine has kept my daily calories below 2000. And taking the water pill and then going back to bed makes my ankles really small when I get up the second time.

Before this week, I was probably eating about 3500 to 4000 calories a day, because I was hungry all the time. I couldn’t stop eating… usually some satisfying combination of starch and cheese.

Metamucil has made it easier to do without, and I’ve lost 4 pounds so far. (It takes about 3500 calories a day to maintain my 300 pound weight, so if I cut calories I lose weight pretty fast.)

Not tons of Metamucil; just a couple of servings.

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Fiber Rich Diet For Weight Loss & Healthy Digestive System

Fiber Rich Diet For Weight Loss & Healthy Digestive System

Fiber Rich Diet For Weight Loss & Healthy Digestive System
By C. Davis

A healthy diet is a balance of good nutrition, calories, vitamins, and fiber. Fiber by definition is the part of plant foods that is not digestible but necessary for us because it moves foods through our digestive system. Our daily fiber requirement is 25-30 grams. An average person gets only 5-8 dietary grams of fiber in a day. This article will show you how easy it is to add fiber to your diet.

Low fiber diets increase the risk of disease including colon cancer, obesity, heart disease, and diabetes. Other health issues you may experience are hemorrhoids, irritable bowel syndrome, diverticular disease, high cholesterol, weight gain, and constipation. Just by making a few changes in your diet you can help to eliminate the possibility of these problems.

Obesity or being over weight is less likely when your diet includes the right amount of fiber for two reasons. Fiber fills you up and the process of normal healthy digestion burns up calories. This is why fiber rich diets are a key to weight loss success.

Increasing fiber in your diet is easy. Most fruits, beans, vegetables, whole grains, nuts, berries, and dried fruits are fiber rich foods. Substituting fresh fruit, veggies, dried fruit, or nuts in place of a high calorie packed snack is a smart way to improve your diet. Replace white bread with a loaf made of whole grains and do the same with pasta and white rice. You may be pleasantly surprised how tasty wheat pasta and brown rice are. Another good idea is selecting fresh fruit over juice because it has more fiber and fewer calories.

There are two types of fiber. Soluble fiber dissolves in water forming a gel-like substance helping to lower blood cholesterol and glucose levels. Foods with this type of fiber include oats, peas, beans, apples, citrus fruits, carrots, and psyllium seed husk which is an ingredient often found in high fiber breakfast cereals. Insoluble fiber does not break down and is roughage increasing stool bulk that moves material through the digestive system. Foods containing this fiber are whole wheat flour, wheat bran, nuts, and many vegetables.

Examples of Fiber Rich Foods

Fruits- oranges, cherries, apples & pears w/ skins, tomatoes w/ skins, and bananas

Dried fruits- figs, apricots, dates, raisins, and prunes

Vegetables- onions, cauliflower, broccoli, sweet corn, carrots, spinach, kale, beet greens, collard, baked potatoes with skin, green beans, canned & fresh pumpkin, brussels sprouts, artichokes, zucchini, celery, sweet potatoes, and turnip greens

Legume Family- soybeans, peas, lentils, chickpeas, and beans

Berries- blueberries, raspberries, strawberries, and blackberries

Oats, rye, chia, and barley

Grains, whole grain foods, and bran

Nuts(although a great source of fiber, careful nuts are high in fat and calories)


Popcorn (air popped)

With a fiber rich diet it is important to increase fluids 8-10 glasses per day. This will aid digestion and support good colon health. I recommend water as a first choice but juice, decaffeinated tea & coffee, and low fat milk are other good picks. Note the list does not include soda pop, energy drinks, sport drinks, or alcohol. Increasing daily fiber should be gradual or you may experience diarrhea, intestinal gas, bloating, and cramping. It will take you a few weeks to make the necessary changes and learn how to read the labels on food products at the grocery store. I am certain your time and efforts will pay off with notable changes to your health.

C. Davis
Weight Loss Expert

Understanding how and why our body requires and uses different foods is the first step to good health and weight loss.

Visit my website for 9 other “Hot Tips to Dieting Success”. Read featured articles from my “Author’s Corner” with topics on obesity, dieting, and weight loss. Learn more about healthy online diet plans that guarantee success.

Good Luck and Good Health

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Eat Tons of Fiber Enriched Foods to Lose Menopause Weight

There are many diet plans that aren’t too healthy for you. The high protein diet for instance may help some people lose weight, but you don’t get the nutrients your body needs. Balance is important and you really need to eat tons of fiber enriched foods to lose menopause weight.

Fiber enriched foods feel you up and you stay full longer. Fiber pushes fat through the digestive system quickly, which is what your body needs. Get rid of that fat. High fiber diets consist of plant foods and include whole grains, fruits and vegetables.

Replacing processed foods and foods high in saturated fat with fruit and vegetables will lower your risk of heart disease, colon cancer and decreases high cholesterol levels. You also lose weight in a healthy manner.

Here are some fiber enriched foods to incorporate in your diet.

* Brown rice

* Whole grains; oats, barley and wheat (bran cereals)

* Legumes; dry beans, peas and lentils

* Soybeans

* Artichokes

* Cornmeal

* Fruit; apples, raisins, raspberries, pears, strawberries, oranges (all fruit has some

fiber, watermelon and grapes offer little)

* Vegetables; bean sprouts, celery, tomatoes, spinach, carrots, potatoes and turnips (green

peppers, cucumbers, lettuce, onions and mushrooms offer little)

* Wheat germ, oatmeal bread and mixed grain bread

When you are eating fiber enriched foods you need to drink a lot of water to aid in the digestion and to prevent constipation as well. Also, if you don’t typically eat a fiber-rich diet and you plan on eating more fruit and vegetables, just make sure you add it slowly into your diet or you may have stomach cramps, diarrhea and gas.

Since fruit and vegetables are healthier for you than a bag of chips, try to get in the habit of reaching for any type of produce as it will fill you up and you won’t be eating needless calories. Maybe leave a bowl of fruit, fruit you actually like, on your kitchen island where it’s in plain view. Also, try not to buy junk food and replace it with healthier snacks. It will be good for your family too. Bran muffins and crisp rye bread are good substitutes for snacking, besides fruit and vegetables.

Don’t forget to get some protein in your diet as well, because protein repairs damaged tissue and builds new cells. The most important thing is to eat tons of fiber enriched foods to lose menopause weight and stave off many diseases and possibly some cancers.

If you’re wanting to lose weight and need a bit of help getting started, one of my favorite diet plans shows you how you can lose 14 pounds in 14 days. It’s also a healthy diet plan that shows you ways to lose weight, how to keep it off permanently and you’ll lose inches in about 7 days.

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Using High Fiber Fruit For Hemorrhoid Relief and Prevention

If you are one of the 4 out of 5 hemorrhoid sufferers in the United States, you are probably constantly looking for methods that will provide relief to your ongoing discomfort. While there are many effective products available now to give you some measure of comfort, this is only a temporary fix.

Medical and health professionals are recommending the implementation of a high fiber diet for people who suffer from hemorrhoids. Fiber in your diet will add more bulk and will soften the stool. This cuts down on the pain and bleeding that can come with hemorrhoids.

This diet includes a decent amount of high fiber fruit. The fruits that are considered to be highest in fiber are apples, bananas, blackberries, blueberries, raspberries, oranges, pears, prunes, kiwi, and guava. While we may not think of it as a fruit, avocados are also considered to be a high fiber fruit. Dried fruits such as figs, apricots, and dates work well too.

There are many ways to add fruit to your diet, but it is recommended that you do this slowly. Adding high fiber fruit to your diet all at once can cause such miseries abdominal bloating, cramping and gas. You will need to gradually increase the fiber in your diet over a period of a few weeks.

Drink lots of water. Absorbing the water makes fiber work best, making your stool soft and bulky. Without drinking the water, you might become constipated, which will totally defeat the purpose you are trying to achieve.

Do you suffer from mild, moderate, or severe hemorrhoids? Now you can get Neo Healar ointment or other natural products to help cure hemorrhoids. Read more info and see Neo Healar user comments at:


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Fiber Content in Fruits – Top 5 High Fiber Fruits

Fibers are important nutrients for us because of the following several reasons:

– Fiber controls overeating

– It neutralizes blood-sugar level

– It control fat absorption in the body

– It reduces cholesterol

– It reduces chances of cancer

Fruits are one of the rich sources of fiber. High fiber fruits are essential for people who want to burn fat or lose weight. Here we’ll be discussing top five fruits having maximum fiber content. Apple, fig, blackberries, pear and banana are top five fruits rich in fiber.

Apple: Apple is a rich source fiber. An apple with skin contains 3 to 5 grams of fiber depending upon the size. An average size apple contains 4grams of fiber.

Figs: One fresh fig contains 2 to 4 grams of fiber.

Blackberries: half cup of raw blackberries contains 4 to 5 grams of fiber.

Pear: Pear is a high fiber fruit. A large pear with skin contains 5 to 6 grams of fiber.

Banana: One banana contains 2 to 4 grams of fiber

There are also several other fruits, which are rich in fiber, viz. Guava, orange, coconut, grapefruit, apricot etc.

The skins of fruits are generally rich sources of fiber. So don’t peel fruits like apples & pears. And instead of fruit juice opt for raw fruit. Let’s explain this citing an example. An apple contains 3 to 5 grams of fiber depending on its size. To make one glass (250 ml size) of apple juice say three apples are needed. So in making one glass of juice we are wasting 12gm of fiber (assuming one contains 4gm of fiber). So high fiber fruits like apple & pears, having edible skins, should be taken as raw not as juice. Also while making juice of fruit, like orange we throw the pulp, which is a rich source of fiber.

Intake of lots of high fiber fruits makes one’s body immune to several diseases along with burning fats.

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Double Fiber Bread

I’m writing up a double fiber bread comparison here. It looks like the grocery store I shop at has stopped carrying Nature’s Pride double fiber bread, which is distressing me. I stood there in the aisle last night looking and looking, and I couldn’t find it. I had just bought some a few days before, but maybe that was one of the last loaves.

They *were* totally stocked up on Oroweat double fiber bread. I bought that once when I was at a different store that didn’t carry Nature’s Pride at all, and let me tell you, most of that loaf is still in my refrigerator. I’d have to be desperate to eat that stuff.

I guess my last few weeks qualify as a taste test, so I’ll tell you how it went. I bought Nature’s Pride double fiber on a whim, just picking out some brown bread to make my mom some sandwiches. (My mom lives with me. She’s 83.) I thought okay, double fiber ought to be good for her.

Later after I got home I tasted it and I was pleasantly surprised. It reminded me of the taste of All-Bran muffins like I used to make them when I was a kid, from the recipe on the box. Brought back all kinds of memories. We went through that loaf pretty fast, and I admit I ate most of it. I had some four slice days. Never did make sandwiches; we just ate bread and butter (well, margarine) with dinner, again like when I was a kid.

The Nature’s Pride bread was moist and dense, and kind of sweet, right? Okay, so the next week I bought that Oroweat, and it was dry and kind of bitter. Maybe toasted it will be okay, but I haven’t dared to try it.

Last night, in that store, I ended up buying Nature’s Pride Nutty Oat. It’s okay, but this morning I was wondering just how much dietary fiber was actually in it, so I got online to check.

Turns out Nutty Oat has 120 calories a slice, but only 3 grams of fiber. Nature’s Pride Double Fiber has 100 calories with 5 grams of fiber. So I wouldn’t consider nutty oat a good substitute.

I looked at some of the white breads, and they don’t have any fiber at all. I guess that shouldn’t have been a surprise, but I’d forgotten.

I checked Oroweat Double Fiber too. It’s 70 calories per slice with 6 grams of fiber. So I admit, healthier than the Nature’s Pride — but hell, if I can’t stand to eat it, what’s the point?

Maybe my store was just out. Or maybe I’ll shop somewhere else.

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Fiber For Weight Loss – Lose Weight Fast With Fiber

Best Ways to Lose Weight Fast

By: Jennifer Jolan

Here are the best ways to lose weight fast without suffering through idiotic diets and torturing workouts. If you just follow these simple things to do, you can’t help BUT TO lose weight. Read this now if you want to finally, once and for all, get rid of your extra pounds without suffering.


1. Add extra fiber to your diet

Fiber is the secret ingredient for weight loss that few people seem to talk about. I’m going to make this as simple as possible for you. I want you to add 2 foods to your diet everyday. One for snacks and the other to be added to your meals.

What are they?

Black beans and apples. Use the apples (2-3 a day) for snacks and use 1 can of black beans as part of 1-2 meals. There’s 25 grams of fiber in a can of black beans and 5 grams of fiber in each apple. Those extra 40 grams of fiber will literally FORCE your body into losing weight whether it wants to or not.

2. Get rid of 3-5 pounds of excess water bloat

Water weight is about the easiest thing you can manipulate for weight loss. You should understand this… you’re probably carrying 3-5 pounds of extra water that is not needed. This is because of evolution and survival. The extra water weight helped you to survive in times of scarce water.

The easy way to get rid of this extra water weight is to do something that is a paradox… you drink MORE water. Yep, you’ve heard it countless times before and I’m sure the people didn’t explain the science behind WHY you need to drink extra water. But if you did drink 30-50 ounces of extra water beyond what you’re currently drinking, your body will take that as a cue that water isn’t scarce.

The body then FLUSHES the unneeded water out of your system within 1-2 days usually.

Those are 2 of the best ways to lose weight fast and easy.

About the Author

Jennifer Jolan is a weight loss and nutrition consultant who has helped over 3,700 women over the years. Click to get your FREE 19-PAGE Report titled “How Spinning Around in a Circle Like a Child Skyrockets Your Weight Loss”.

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High Fiber – Why High Fiber Foods Are High-Fiber-Good!

All Natural Foods and High Fiber Foods Are the Secrets to a Happy, Healthy Life

By: Cliff Smith

When you see candy bars referred to as “all natural foods” or cookies labeled “high fiber foods” do you believe they’re really good for you? Some food manufacturers are now using many new tricks to persuade the general public that their products are healthy, regardless of the ingredients. Some of those ingredients include “natural flavorings”, artificial sweeteners, hydrogenated oils and trans fats, which have been linked to serious, life threatening diseases. Other ingredients are cleverly disguised as healthy high fiber foods or all natural foods, when in fact they’re really just more processed junk.

You don’t have to fall for the marketing gimmicks. Avoid eating mysteriously processed foods by including more real, all natural foods and high fiber foods in your diet. When you pay attention to what you eat you will increase your self-awareness and your self esteem. You’ll find that it’s easier to manage a healthy weight, create more energy and develop a happier, healthier lifestyle.

As you stick to a diet of more authentic all natural foods and high fiber foods, your digestive system naturally works to break down the nutrients using the proper amount of energy, without tricking the body. Foods that contain numerous additives may take longer to digest. They often force the body to work harder in order to metabolize the additives. This can drain vital energy, making you feel lazy and tired. All natural foods provide the body with more usable energy and high fiber foods help your digestive system work more efficiently. Your body likes that, so it rewards you with health and happiness.

Foods that contain artificial sweeteners are even more difficult to process. The body creates insulin in order to break down glucose. This is not a big problem when digesting all natural foods or high fiber foods that contain natural glucose. However, when you eat food that has artificial sweeteners the body believes it has consumed sugar. Insulin is then created, but can’t be used to break down the glucose because it’s not really there. In a sense, the artificial sweetener has tricked the body. The unused insulin is eventually stored in the liver. The more toxins that accumulate in your liver, the less fat that can be broken down. That’s why artificial sweeteners are believed to actually contribute to obesity, and have been known to trigger certain cancers.

By consuming more high fiber foods, especially all natural foods such as fruits and vegetables, you will feel healthier. Numerous studies have shown that this kind of sound nutrition will lower your risks of contracting life-threatening diseases. You will be far less fearful of getting sick and your brain will let your body know that. Often, it’s the stress created from thinking you might have an illness that actually contributes to the onset of a breakdown in the immune system.

Fiber is one of the most important elements missing from the standard American diet (SAD). It is common knowledge today that high fiber foods help protect the body against certain preventable diseases such as colon cancer, hemorrhoids, obesity, heart disease, high blood sugar and high cholesterol. This makes high fiber food an essential ingredient for a healthy happy life and an important part of the all natural foods you choose.

Experts suggest that people eat at least 35 grams of fiber per day. Unfortunately, the average person only consumes ten grams of fiber a day. If you stick to a diet filled with healthy, all natural foods, it’s much easier to reach that 35 gram target. High fiber foods can easily be obtained from fruits, vegetables, nuts, beans, cereals, whole grains and pastas.

Here are a few specific examples of high fiber foods you can eat every day:

· Whole wheat breads and pasta
· Broccoli, carrots, cauliflower and celery
· Apples, bananas, oranges and berries
· Green beans, pinto beans, black beans
· Almonds, walnuts and cashews
· Tomatoes, peppers, onions and garlic
· Brown rice or other whole grains
· Lettuce, raw spinach or other leafy green vegetables in a salad

These all natural foods are easy to eat every day. If you are not getting enough high fiber foods in your diet then you may want to have fruit for a snack, or add beans and a salad to your main meat dish at dinner.

Eat more real foods to avoid causing trouble for your body, and stay away from ingredients like hydrogenated oils, trans fats, artificial sweeteners, colors or flavorings. Remember that a diet filled with all natural foods and plenty of high fiber foods will help you maintain a happy, healthy lifestyle.

About the Author

Cliff Smith is the owner of an online health food store. He is also a serious athlete, professional actor and nutrition specialist. Cliff offers access for his exclusive clients to all natural foods and high fiber foods not sold in typical stores. Get more valuable tips at and listen to some of the free audio downloads about nutrition.

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