High-Fiber Super Foods

Start Your Day With Whole Grains

 

Americans don't eat enough fiber. On average, we get less than half of what we need of this nutrient that can lower cholesterol, prevent constipation, and improve digestion. Most whole grains are a great source of fiber. Start at breakfast: Look for whole-grain cereal or oatmeal with 3 or more grams of fiber per serving. Add fruit and you'll be on your way to the daily goal of 38 grams for men and 25 grams for women.

Fiber and Fresh Fruit

 Any type of fresh fruit is a healthy snack. But when it comes to fiber, all fruits are not created equal. One large Asian pear has a whopping 9.9 grams of fiber. Other high-fiber fruits include raspberries (4 grams per 1/2 cup), blackberries (3.8 grams per 1/2 cup), bananas (2.4 grams each), and blueberries (2 grams per 1/2 cup). Pears and apples -- with the skin on -- are also high-fiber choices.

Try Whole-Grain Bread and Crackers

 Keep the grains coming at lunch. Eat a sandwich on whole-grain bread. Or dip whole-grain crackers into your favorite healthy spread. Whole grains include the entire grain -- bran, germ, and endogerm -- giving you all the nutrients of the grain. Studies show that adding whole grains and other high-fiber foods to your diet may also reduce your risk of heart disease and type 2 diabetes.

Eat Your Vegetables

High-fiber veggies include artichoke hearts, green peas, spinach, corn, broccoli, and potatoes. But all vegetables have some fiber -- from 1 to 2 grams per 1/2-cup serving. To boost your fiber intake, add vegetables to omelets, sandwiches, pastas, pizza, and soup. Or try adding interesting vegetables -- such as beets, jicama, Jerusalem artichokes, or celeriac -- to a salad or other meals.

Fiber in Dried Fruit

Prunes are well known for their ability to help digestion. That's in part because of their fiber content -- about 3.8 grams in a 1/2 cup. Most dried fruits are loaded with fiber, which can help regulate bowel movements and relieve constipation. Try having a handful of dried figs, dates, raisins, or  apricots as a snack. Or chop them up and sprinkle on top of cereal or whole-grain dishes.

Fiber From Beans

From adzuki to Great Northern, beans are high in fiber, packed with protein, and low in fat. Try eating beans instead of meat twice a week for a fiber boost. Use them in soups, stews, salads, casseroles, eggs, and with rice and pasta dishes. Or boil edamame beans for four minutes and sprinkle with salt for a healthy snack. Be sure to wash down all that extra fiber with plenty of water to avoid constipation and gas.

Fiber in Peas and Other Legumes

 Lentils and peas are related to beans and share their dietary profile -- high in fiber and protein and low in fat. Lentils cook more quickly than most other legumes and are a favorite in soups and stews. Cooked chickpeas can be added whole to salads, or blended to make hummus. All legumes are a healthy addition to your diet. But add them slowly to help prevent bloating and gas.

Nuts, Seeds, and Fiber

 Many people steer clear of nuts and seeds because they tend to be high in calories and fat. However, they can be a great source of fiber and other nutrients. A 1/4 cup of sunflower seed kernels, for example, has 3.9 grams of fiber. One ounce of almonds has 3.5 grams. Try adding chopped nuts or seeds to salads or yogurt. Or enjoy a handful of roasted nuts or seeds for a healthy afternoon snack.

Enjoy Whole Grains with Dinner

 Enjoy brown rice instead of white with your meal. Or try whole-grain noodles. For something different, make a dish with millet, quinoa, or bulgur -- whole grains that are packed with fiber. Worried that grains cause weight gain? Adding fiber to your diet can actually help prevent weight gain by making you feel fuller longer. Fiber-rich foods also require more chewing -- giving your body more time to feel full.

Add Flaxseed for Fiber

 The seed of the flax plant can be an excellent source of fiber, providing 2.8 grams per tablespoon of whole seeds. Flaxseed is often used as a laxative. But studies have shown that it also may help reduce cholesterol levels and decrease hot flashes. Add whole flaxseeds to breads or other baked goods. Or sprinkle ground flaxseed into a smoothie or onto cooked vegetables.

Buy Fiber-Enriched Foods

 If you can't work another serving of fruits, vegetables, beans, nuts, or whole grains into your diet, consider eating a food enriched with fiber. It's easy to find cereal, snack bars, toaster pastries, pasta, and yogurt fortified with extra fiber.

Cheers,

Eve :-)

 

 

How To Get Sexy Arms

Sexy Arms in Seven Moves
 

Triangle Push-Up

Start in a plank. Walk hands together so thumbs and forefingers form a triangle. Do a complete push-up (as shown) for 1 rep. Too tough? Lower your knees. Do 12 reps.

• Works triceps, shoulders, chest, abs

Chair Dip

Sit on edge of a chair, hands on edge of seat, fingers forward, legs extended, feet flexed. Use arms to lift yourself off chair. Bend elbows, lowering body until upper arms are almost parallel to floor, hips directly under shoulders (as shown). Push through hands to rise back up for 1 rep. Do 12 reps.

• Works triceps, shoulders

Classic Kickback

Stand with feet staggered, right foot in front, left heel lifted, arms at sides, a weight in each hand. Bend elbows to draw weights to rib cage, then bend right knee and lean slightly forward. Maintain this position as you straighten arms behind you (as shown); pause for 1 count. Lower arms to start for 1 rep. Do 12 reps, switching legs halfway through.

• Works triceps, hips, back

Fly Bridge

Lie faceup with knees bent, feet flat, a weight in each hand. Lift hips to form a straight line from shoulders to knees as you press weights above chest, palms in (as shown). Lower arms out to sides to hover just above floor. Raise arms back to ceiling, then lower hips and weights to start for 1 rep. Do 12 reps.

• Works chest, shoulders, butt, hamstrings

Curl 'n' Press

Start in a deep squat, a weight in each hand, elbows on knees, forearms raised. Lower weights until forearms are parallel to floor, then curl weights toward chest (as shown). Stand and straighten arms overhead. Return to start for 1 rep. Do 12 reps.

• Works shoulders, biceps, butt, thighs

Windmill

Start with feet wider than hip-width apart, left foot out, a weight in right hand. With left knee soft, lean left at hip and reach left hand to toes as you extend right arm to ceiling (as shown). Stand, keeping arm lifted and eyes on weight. Lower to start for 1 rep. Do 12 reps. Switch sides; repeat.

• Works shoulders, upper back, butt

Double Raise

Stand with feet hip-width apart, hands at sides, a weight in each hand. Raise left arm in front of you, weight vertical, as you raise right arm to side, weight horizontal, to shoulder level (as shown). Return to start. Repeat, switching arm positions, for 1 rep. Do 12 reps.

Enjoy!!
Cheers,

Eve :-)

Fat-Torching Workouts

The 3 Best Fat-Torching Workouts EVER!
3 gut-busting workouts
 
Spartacus 20-Minute Body-Fat Torchers DVD are:

*The Belly Crusher: This workout DESTORYS fat by incorporating a series of five total-body exercises, each performed for 30 seconds with 30 seconds of rest in between. You'll do three total rounds for a high-intensity workout that will challenge every muscle and set your metabolism ablaze.

*The Sweat Storm: This workout INCINERATES hundreds of calories yet all you do is three exercises! For each exercise, you work for 45 seconds and rest for 15 seconds—and repeat for a total of 5 rounds—to create a heart- and lung-busting routine you can do in just minutes.

*The Gladiator Gauntlet: This workout lights your muscles on FIRE, which is why we call it a metabolic nightmare! With just one pair of dumbbells, you'll take on a ferocious, five-exercise circuit in which you do each movement for 30 seconds with no rest in between—and repeat for a total of four fat-frying rounds.
Contributed by  

Cheers,

Eve :-)
 
 

Two Moves for a Better Butt

The Best Exercises You Can Do For Your Butt!

These are great for a really quick lift! Thank you SparkPeople.

Cheers,

Eve :-)

Pull Up Tips

Pull Up Tips from Shawna Kaminski

The mini-circuit looks like this:
10 assisted pull ups (use a band or jump or step up pull up)
10 per arm DB rows
Repeat up to 3 times
Follow with 2 sets of hanging leg raises to strengthen the core.

Thanks to Karine Losier of The Lean Kitchen Queen for sharing Shawna's great tips!

Cheers,

Eve  :-) 

Crunches On Ball and Knee Crunch

This video comes courtesy of Mike McErlane.  Workout 101. These are great moves for stronger abs.

Cheers,

Eve :-)

Workouts That Kill Cravings

Blast Fat! 

 

With this easy-to-follow Workout That Kills Cravings, you'll eat less, boost fat burn, and regain control of your body. Start burning fat around the clock.
 Sample Weekly Schedule
Aim for five 20-minute Morning Meltdown Interval cardio sessions per week (intensity levels below), and three PM Sculpt and Burn strength-training sessions each week. Feel free to swap days as needed to fit into your schedule.
DAY 1: Cardio intervals in the AM, Strength circuit in the PM
DAY 2: Cardio intervals in the AM
DAY 3: Strength circuit in the PM
DAY 4: Cardio intervals
DAY 5: Cardio intervals in the AM, Strength circuit in the PM
DAY 6: Cardio intervals in the AM
DAY 7: Rest
 Morning Meltdown Intervals: During low intensity periods, you should be able to easily carry on a converstation. When it comes to high intensity, push yourself to the point that talking is nearly impossible.
TIME    INTENSITY
3 min    Low
2 min    Moderate
2 min    High
2 min    Moderate
2 min    High
2 min    Moderate
2 min    High
2 min    Moderate
3 min    Low
 PM Sculpt and Burn
These multitasking exercises will supercharge your workout. Aim to do them between 4 and 8 PM, when your muscles are warm and ready to perform at their peak. Start with 2 sets of 10 reps of each exercise. When you can complete 3 sets of 15 reps, increase the weight or use tougher resistance bands.
 
1. LUNGE WITH SINGLE-ARM ROW
Targets: Thighs, back, triceps, biceps
Stand on middle of band with left foot, holding both handles and a dumbbell in right hand. Step back with right foot. Bend right knee toward floor and draw dumbbell and handles toward right armpit. Hold; return to start. Complete set; repeat on opposite side.




 




2. LEG LIFT WITH SHOULDER PRESS
Targets: Glutes, hips, outer thighs, shoulders
Stand with feet hip-width apart, resistance-band loop around ankles. Hold a dumbbell in each hand, arms at shoulder height, elbows bent. Slowly press right leg out to side as you extend arms overhead. Return to start and repeat with left leg. That's 1 rep.










3. KICKBACK WITH BICEPS CURL
Targets: Glutes, hamstrings, biceps
Stand with feet hip-width apart, resistance-band loop around ankles. Hold a dumbbell in each hand, arms by sides with palms facing up. Slowly extend right leg behind you as you bend elbows to raise dumbbells in front of shoulders. Return to start and repeat with left leg. That's 1 rep.

4. TRICEPS PULL WITH KNEE RAISE
Targets: Triceps, abs, glutes
With feet hip-width apart, grasp one end of resistance band with left hand, holding opposite loop in right hand (band should be doubled). Lift arms to a bow-and-arrow position at chest height, right arm bent and left arm extended. Pull right hand toward right armpit as you lift left knee toward right shoulder. Return to start. Complete set; repeat on opposite side.

5. CHEST-FLY ABS
Targets: Abs, chest, arms
Lie flat on floor and place resistance band across bottom of feet (you may need to double band). Bend knees 90 degrees and lift feet, holding 1 end of band in each hand, palms facing each other. Lift shoulders off floor while pressing legs forward about 45 degrees to floor, bringing arms out to sides. Hold, then slowly return to start.

6. WOOD CHOP WITH KNEE RAISE
Targets: Waist, shoulders, glutes
Stand with feet hip-width apart, left foot 6 to 12 inches behind right foot. Hold a dumbbell over right shoulder in both hands. Slowly lower dumbbell diagonally across body toward left hip as you raise left knee toward right shoulder. Hold, then slowly return to start. Complete set; repeat on opposite side.

7. CROSS-OVER BRIDGE
Targets: Glutes, hamstrings, core, triceps
Holding dumbbell in right hand, lie on back with heels on edge of chair. Pressing into heels, lift hips and extend right arm above right shoulder. Slowly bend right elbow, lowering dumbbell toward left ear. Straighten arm to complete 1 rep, keeping hips raised throughout.

Cheers,

Eve :-)