All to often I hear about the newest detox/cleanse that comes down the pike.
Here’s mine, I use nothing but fiber rich foods and plenty of water:

Breakfast - 16g of fiber
1 cup Uncle Sam Cereal or Kashi Go lean
4 ounces blueberries

Mid Morning - 7g of fiber
1 ruby red grapefruit
1 WASA Fiber Rye Crispbread
2 tablespoons Smart Balance Natural Peanut Butter

Lunch - 4g of fiber
Salad with - 3 ounces romaine lettuce
2 ounces fresh spinach
1 ounce eat Smart Broccoli Slaw

Mid Afternoon - 6g of fiber
1 red delicious apple
32 pistachio nuts

Dinner - 7g of fiber
6 ounces broccoli florets
1/2 cup brown rice

Additional - 5g of fiber
Fiber Infused (one teaspoon of FiberSure) beverage

Here are some other good sources of fiber-
Quaker Oats Weight Control Oatmeal, 1-serving = 7g of fiber.
Adding just 2 tablespoons of flax seed meal to your cereal or baked goods adds 5g of fiber.
One serving of raspberries (I use frozen) is 7g of fiber.
One slice of Nature’s Own Double Fiber Natural Bread is 5g of fiber.
One serving of Lindt 85% Cocoa is 3g of fiber (and only 5g of sugar).
One-half of an avocado is 3g of fiber.
One-half of an artichoke is 5g of fiber.
One-half cup of cooked lentils is 7.8g of fiber.
One-half cup of cooked pinto beans is 7.6g of fiber.
One-half cup of cooked navy beans is 9.5 g of fiber.
One cup of unsweetened soy milk is 5g of fiber.
One Asian pear is 9.9g of fiber.
One-half cup of pumpkin (use in smoothie) is 3.6g of fiber.
One-half cup of marinara is 3g of fiber.
One serving of Barilla Plus Pasta is 4g of fiber.
One sweet potato is 4g of fiber.
One orange is 3g of fiber.
One cup of cooked broccoli is 5g of fiber.
One cup of cooked spinach is 4g of fiber.
One cup of cooked corn is 4g of fiber.

No chemicals, just “healthy eating”!

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1.) Eating just 4g of chocolate everyday reduces your risk of dying from heart disease by 50% compared to people who do not eat choccolate. I prefer Lindt Excellence 85% Cocoa; just one-square is 10g with only 52kcals and 2g of sugar.

3.) Skip sugary cereals for breakfast which raises insulin levels, C-reactive protein, and lowers good cholesterol (all of which boosts your risk of heat disease), and eat only 100% whole grains without the sugar. I really like Uncle Sam’s Cereal, which not only has 10g of fiber, and less than 1g of sugar; it also has Omega-3’s from flaxseeds which have additional potential health benefits in lowering blood pressure and cholesterol levels, angina, and other risk factors for stroke and heart attack.4.) Eating 5 or more servings of fruits and vegetables everyday lowers your risk of stroke by 26% over people who eat just 3 servings.

11.) Spice up your meals with hot peppers. The capsaiscin found in hot peppers fights cancer, prevents premature aging in the skin, clears congested nasal passages, is effective for relieving and preventing cluster headaches, migraine headaches, and sinus headaches; and, is even a thermogenic fat burner. I add hot peppers to almost everything I eat.12

Researchers from the Duke University Medical Center have concluded a study that shows flaxseed supplementation slows the growth of prostrate cancer tumours. In this study, men who were preparing to undergo prostrate cancer surgery were given 30g of flaxseeds for 30 days. When the men’s tumours were removed, the researchers were able to determine how quickly the cancer cells had multiplied. The men taking flaxseed, either alone or in conjunction with a low-fat diet, were compared to men following just a low-fat diet, and men in a control group, who did not alter or supplement their daily diet. Each group was made up of about 40 participants.

“The results showed that the men who took just flaxseed as well as those who took flaxseed combined with a low-fat diet did the best, indicating that it is the flaxseed which is making the difference,” said researcher Demark-Wahnefried. She suggested that the flaxseed omega-3’s somehow prevents the way cancer cells lump together and therefore halts the growth of tumours. Additionally, flaxseed lignans may be able to choke off a tumour’s blood supply and stop it spreading.Participant’s took flaxseed meal, just as I do, and mixed it with drinks and sprinkled it on cereals and other foods. Flaxseed meal is more digetible than the seeds alone.Researchers now hope to test the effectiveness of flaxseed supplementation in patients with recurrent prostate cancer.

Eat Healthy, live healthy!

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You’ve heard me say many times, “healthy eating is choosing foods with the maximum nutrition…”

So what exactly does that mean? Consider this, a single Otis Spunkmeyer Blueberry Muffin (6.5 ounces) = 680 kcal; 38g fat; 78g of carbs; < 2g of fiber; 8g of protein; 4% Vitamin A; 8% calcium; 0% Vitamin C; 12% folates.

For the same amount of calories, you could be getting…

103 cups of fresh spinach = 680 kcal; 10g of fat; 108g of carbs; 83g of fiber; 88g of protein; 4150% Vitamin A; 306% calcium; 1447% Vitamin C; 1502% folates.

32 cups of fresh broccoli florets = 681 kcal; 6g of fat; 122g of carbs; 72g of fiber; 68g of protein; 1408% Vitamin A; 113% calcium; 3660% Vitamin C; 417% folates.

12-1/4 pounds of asparagus = 678 kcal; 6g of fat; 133g of carbs; 31g of fiber; 66g of protein; 344% Vitamin A; 62% of calcium; 648% Vitamin C; 943% folates.

9 whole grapefruit = 680 kcal; 2g of fat; 172g of carbs; 23g of fiber; 13g of protein; 53% Vitamin A; 25% calcium; 1179% Vitamin C; 55% folates.

Consider also, which item(s) will fill you up the most (meaning you will eat less)?

Obviously, I do not expect anyone to eat 103 cups of spinach at once; but, a 6-ounce grilled boneless & skinless chicken breast, with 8 ounces of wok-seared, broccoli florets, 1-cup of cooked brown rice, a sliced whole tomato; and 1 8oz cup of Hood’s Calorie Countdown Fat-Free Dairy Beverage = 681 kcal too! You would also get 8g of fat; 93g of carbs; 10g of fiber; 60g of protein; 46% calcium; 162% Vitamin A; 391% Vitamin C; 51% folates PLUS a whole lot more. All for the same amount of calories in just ONE blueberry muffin! Make the right choices and eat healthy!

You’ve heard the commercial, “High cholesterol levels can come from 2 sources; food & family.” Fact is, almost everyone has a predisposition for elevated cholesterol levels. All you need to “trigger” it, is eat the wrong foods and become physically inactive. The good news is: you simply reverse the “trigger” by eating the RIGHT foods and exercise!

Trying to lose weight? Intitially you will get hunger pangs. It’s simply a fact, losing weight requires you to feel hungry from time to time. There are many strategies that help reduce hunger: avoiding refined carbohydrates, getting plenty of natural sunlight on your skin, drinking large amounts of water on a regular basis, and getting plenty of fiber in your diet. The key in all this is realizing there’s nothing wrong with experiencing hunger…it’s a normal human response to a decrease in your consumption of calories. What you do about it is the important part!
Here are five appetite control foods that will kill the hunger without killing the diet!

1.) If you just drink a full glass of water and have the discipline to wait 10 minutes, you will find that your appetite is either completely gone or dramatically reduced. Water can be in the form of tea, coffee, broth or just plain water. Just so long as the calories are no more than 20/8oz and the salt is negligible.

2.) The next strategy is VEGGIES! Leafy or even frozen. A large salad, with no more than 100kcal of dressing, can fill a giant. Likewise, one of my favorites is simply 8oz of frozen stir-fry veggies, with a couple of suirts of “I Can’t Believe It’s Not Butter Spray”. A tablespoon of low-sodium Teriyaki sauce works well too!

3.) Smoothies!!! This is the best “bang for your buck” appetite control strategy. Protein powder, water, berries, yogurt…whatever, as long as it is low-fat and low-carb. This is also the best tasting strategy. Just be sure to sweeten with no-cal sweetener (Splenda or Stevia), and add a teaspoonful of FiberSure or other fiber supplement.

4.) A peck of pickles and peppers. I personally prefer Kosher Dill and pepperocini. Think about it…an entire jar of pickles is about 50 kcals. BTW, because of their acidity, this is the best time to take sure calcium supplement. Acid accelerates the absorption of calcium.

5.) Eat the largest, coldest, crispiest apple you can find! Make it a red delicious, and enjoy the added antioxidants. However, all apples have fiber, phytonutrients, and the ability to fill you up like a bag of Doritos!

Eat healthy, live healthy!