Top Ten Surprising High-Fiber Foods

Fiber is something the body needs but never actually digests. The benefits of an efficient bowel aside, a high-fiber diet can also reduce the risk of stroke, hypertension, and heart disease. The Institute of Medicine recommends that men under 50 eat about 38 grams of fiber each day and women consume 25 grams. Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption. Here are top ten surprising high-fiber foods for you.
Health, weight loss, diet, fiber, food
Fiber comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber, on the other hand, remains unchanged all the way to the colon, making waste heavier and softer so it can shimmy through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body. 
1. Split peas -- 16.3 grams per cup, cooked.
A staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews, and dhals. This South Asian recipe is the best kind of comfort food: healthy, satisfying, and super filling.
2. Lentils -- 15.6 grams per cup, cooked.
Lentils are kitchen all-stars — they take less time to cook and are more versatile than many other legumes. This recipe takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro, and walnuts.
3. Black beans -- 15 grams per cup, cooked.
Sweet potato pairs perfectly with the smokiness of chipotle peppers and adds even more fiber to this hearty bean dish. Loaded with complex carbs and protein, this cold-weather stew makes a perfect post-workout meal.
4. Lima beans -- 13.2 grams per cup, cooked.
Lima beans might sound unappetizing, but when cooked in bacon fat, paired with leeks, puréed into a soup, and topped with sour cream, they’re pretty darn delicious.
5. Artichokes -- 10.3 grams per medium vegetable, cooked.
Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most people’s kitchens (perhaps because they look a bit… prickly). Get creative and try this simple recipe with lime, garlic, and black pepper.
6. Peas -- 8.8 grams per cup, cooked.
Puréeing veggies is a great way to squeeze extra nutrients into any meal — this recipe comes together lightning-fast and is filled with protein, omega-3s, and, of course, fiber.
7. Broccoli -- 5.1 grams per cup, boiled.
This caveman-friendly dish is pretty simple. To make these fritters, just combine onion, garlic, broccoli, eggs, and almond meal. Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.
8. Brussels sprouts -- 4.1 grams per cup, boiled.
Try this Asian twist on the old standard — this meal carries tones of ginger, sesame, and peanut that will keep you coming back for seconds (and maybe thirds).
9. Raspberries -- 8 grams per cup, raw.
Raspberries aren’t a hard sell — they’re basically nature’s candy. With the help of coconut, oatmeal, and vanilla, they make a relatively healthy dessert that pleases any palate.
10. Blackberries -- 7.6 grams per cup, raw.
Successfully mixing sweet and savory isn’t for the faint of heart, but this salad makes use of blackberries, lemon, scallions, and dill to great effect.
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What ingredients do you need to make healthy French fries?

1. Butternut squash. The taste and texture are extremely similar to sweet potatoes, yet the squash has around half the starchy carbs and calories! Each ounce of the raw squash has 13 calories, plus half a gram of fiber. Just weigh the squash flesh accordingly before cooking it up.
2. Turnip. This is a surprisingly delicious way to get your French fry fix... especially if you prefer classic potato taste as opposed to sweet potato flavor. There is a slight cabbage taste to it -- all in all, it's a fantastic spud swap. And get this... Turnips have only 8 calories per ounce, and a half-gram of fiber. The average medium turnip weighs about 12 ounces... just 95 calories!
3. Carrots. Another shockingly wonderful fry base! Fans of sweet-potato fries will love this swap. An ounce of raw carrot has 12 calories and just under a gram of fiber. These don't get quite as crispy as some of the others, but they taste incredible!
4. Russet potatoes. Sometimes, only potato-based French fries will do... The crispy outside and tender inside are undeniably delicious. And if you watch your portion size and stick with my baked-not-fried method, you can enjoy them guilt-free. There are 22 calories in each ounce of raw potato, plus about a half-gram of fiber. It's extremely important to weigh your potatoes. There's a common misconception that an average russet potato weighs 6 ounces, but the Hungry Girl test kitchen has that found 12 ounces is more accurate.
5. Half and half. The best way to get a huge portion of fries, using real potatoes, is to go halvsies! Sweet potatoes pair well with butternut squash or carrots. Russet potatoes are perfect with turnips.
6. Seasonings. A little coarse salt is all it takes. If you want to spice things up, experiment with garlic powder, onion powder, and chili powder. Or give your fries a sweet spin with cinnamon and some no-calorie sweetener.
6. Guilt-free dipping sauce. Ketchup is an obvious choice, and it's low in calories, with about 15 per tablespoon. BBQ sauce is also good -- look for one with 45 calories or less per 2-tablespoon serving. http://www.paiyouguo.us/

The best and worst hiding places for your e-cigs

Once you begin to enjoy vaping, we believe you will feel it is of extreme value as well. It is priority for you to know where it is at all times but for others to not know! This “others” can include adults, kids and even pets.
Best Places for Hiding
1. In a pillow case! Why not? It keeps dust and other particles off of your device.
2. In a hidden compartment in a doorway. Possibly a closet door or a door that is not used by guests on a regular basis. You can have one actually installed for an inexpensive price.
3. In a book on a bookshelf where there are tons of books but you find one that is hollowed out or is made to be used for storing a valuable. They actually sell these if you are interested!
4. There are plenty of products you can buy to store your valuables such as a safe or a fake wall outlet. Check out this website for super creative ideas of products to hide valuables such as your e-cig!
5. Look around your home and think of places that you can’t imagine anyone would look. However, make it a place that is easy for you to get to when you are ready to enjoy your e-cig!
Worst Places for Hiding
1. Do not hide them low to the ground where a child or pet could possibly find it. You definitely want it in a position that is unreachable to a child even on a step stool.
2. Never put it in the freezer. The first reason for this is it will ruin your e-cig. Secondly, when you hide things, the freezer is a place that people may think to look. (you know, you’ve heard the old trick of freezing a credit card)
3. Do not store in your car on a regular basis where temperatures can get pretty hot, especially in the south. Plus, there are too many “snooping” type of people that like to search cars!
4. Just like any valuables including money or your grandmother’s special ring, don’t put your e-cig in hidden compartments behind pictures or posters. This is a place people would look first!
5. Last but not least, don’t hide your e-cig in a container that looks suspicious or stirs people’s curiosity where they may think “hmmm…what is in that container anyway!”
Not that you don’t want others to enjoy what you do but at the same time, it needs to be at your discretion. We hope you have found these tips helpful and can begin to decide where the best place to stash your invaluable e-cig is!
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Seven things about a healthy breakfast

It's important to start your day with a healthy breakfast, especially if you are trying to lose weight. There are many ways in which eating a wholesome breakfast can improve your chances of weight loss success.
1. Recognize the benefits of eating breakfast. If you eat a morning meal, you are going to be less likely to indulge in a late morning snack. Breakfast skippers often end up binging on food from the vending machine or making poor food choices at a fast food restaurant.
2. Include a source of diet-friendly protein. Egg whites, lean sausage products, Greek yogurt and other sources of protein will help you to feel full and satisfied for a longer period of time. Protein will also help you to build and maintain muscle to shape your figure and burn calories.
3. Choose whole grains if possible. The fiber in whole wheat and whole grain products provide heart healthy benefits, and like protein, will help you to feel satisfied longer.
4. Include a low calorie or low sugar cereal as part of your healthy breakfast. Cereal is quick, easy, and if you add skim milk and berries can provide plenty of nutrients.
5. Enjoy a healthy low-calorie smoothie if you need to eat breakfast on the go. Include fresh fruit, yogurt and other tasty ingredients to make a satisfying breakfast drink.
6. Drink coffee in moderation if it perks you up in the morning. A cup of black coffee contains almost no calories.
7.Eat organic foods and selections from your local health market if you prefer. Many consumers prefer to buy berries, grains and other produce that have been grown without pesticides.
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Top Ten Snacks for Weight Loss

If you're sacrificing snacks to cut calories, stop—to lose weight, you need snacks. Snacking is an opportunity to fuel your body between meals. Healthy snacks ensure you won't be ravenous come mealtime and keep your fat-burning metabolism revved up.
Health, weight loss, diet, snack
1. Greek yogurt with raspberries and honey. Sweet, creamy, and filling, this trio feels completely indulgent. The combination of fiber, healthy fats, and protein are sure to get you over any 3pm slump. Plus, the vitamin C in raspberries increases your body's fat-burning ability. Combine a single-serving container of Greek yogurt, a cup of raspberries, and a half-tablespoon of honey.
2. Grapes and walnuts. No matter how much you love either, there are only so many you can eat. That's because grapes are super sweet and walnuts are even more filling. A cup of grapes and a handful of walnuts together are a power-combo of natural sugars, fiber, healthy fats, and protein—all of which make for more long-lasting energy.
3. Edamame. A cup of edamame meets one-third of both your daily fiber and protein needs. If you want them to last longer, suck them straight from the shells. Research shows you feel like you have eaten more if you can see the remnants (in this case the pods) of your food.
4. Wheat Thins and cottage cheese. Dip 10 Wheat Thins in the cottage cheese, or enjoy them side-by-side. A half-cup serving of cottage cheese contains one-quarter of your recommended daily intake of protein. Rather than a nonfat variety, go for 2% or even full-fat. The fat combined with the protein will keep your stomach full until mealtime.
5. Mediterranean hummus tray. Get your Mediterranean diet on: Cucumbers, olives, and hummus are all high in fiber, low in fat, and pair perfectly for a snack that feels more like a meal. Your spread should include a cup of cucumber slices, about four kalamata olives, and about four tablespoons of hummus.
6. Oatmeal and blueberries. Oats aren't just for breakfast—they're good any time you need a hearty treat. Full of fiber, they help regulate blood sugar levels to keep you from crashing. Meanwhile, blueberries add a kick of sweetness and vitamin C without any table sugar. Try a packet of plain, microwaveable oatmeal topped with a half cup of blueberries.
7. Banana with peanut butter. Spread a tablespoon of peanut butter onto a banana. The carbs will give you a quick mood and energy spike, while the protein will keep the energy going for hours. A 2013 study in the British Journal of Nutrition found that eating peanut butter in the morning can help curb your appetite throughout the rest of the day.
8. Apple slices with cheese. An apple a day might not necessarily keep the doctor away, but it could help prevent weight gain, according to research in the journal Nutrition. Another study shows cheese might, too. Try pairing a gala apple with a half-inch slice of sharp cheddar cheese: It's the perfect sweet and salty mix with a crunch!
9. Turkey rolls. Sliced turkey breast doesn't need a bun! Roll up five slices of turkey with two roasted red peppers and two teaspoons of spicy mustard. It's basically a mini meal, and it comes in at only 150 calories.
10. Pear slices with almond butter. Pair your pear with a tablespoon of almond butter for the perfect carb and protein combination. Boost its health profile with a dash of cinnamon: A 2012 Journal of the Academy of Nutrition and Dietetics study found that the spice helps stabilize blood sugar levels.
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Drinking fruit and vegetable juices are fattening or lose weight

1.Pros: slimming drink fruit and vegetable juice
Recently, Pan Shiyi, chairman of SOHO China suddenly esteem couple drinking fruit and vegetable juice to lose weight, and also crown the name "Pan's diet." Drink 6 cups vegetable juice a day, breakfast, eat lunch, dinner, eat a little, thanks to this day almost 6 cups vegetable juice to maintain nutrient supply. His wife is also on Weibo Zhang Xin said: "Every day eat so many fruits and vegetables, too difficult, but pressed into juice, 2 cups of juice a day, 4 cups vegetable juice, we can do it." Was I, Panzong juice pictures everywhere, do not know yet that he diverted selling small appliances of it.
Support drinking fruit and vegetable juice diet argue that the vast majority of fruits and vegetables have a feature: three low and one high, low fat, protein, starch content, high moisture content. Most fresh fruits and vegetables, low fat content, most are less than 1%, protein content slightly higher except for some fresh beans, generally are less than 3%, except for a few fruits and bananas, potatoes, etc., the starch content is very low, but the water was a lot, a lot of the moisture content of the fruit even at about 90%, so a relatively large volume of fruits and vegetables, low dry matter content.
In addition, fruits and vegetables also contain magnesium, potassium, vitamin C and other minerals, vitamins, very beneficial to human body. So many people think that drinking fruit and vegetable juice weight loss is a very healthy and easy way to lose weight.

2.Cons: drinking fruit and vegetable juice can lead to obesity
But things are always two sides, there is that good, there must say good. Say good people think that drinking fruit and vegetable juices not only lose weight, but also gain weight! The reason is to take the shot.
Although fruits contain less starch, but a lot of sugar, to taste tastes better, the number of fruit and vegetable juices tend to be more than fruit and vegetables, and the fruits and vegetables juiced later, and very easy to eat, intake significantly increased intake of sugar will go up so, candy and more, it is natural fertility effect. It was calculated that three pounds of watermelon juice drink is equivalent to eating about 120 grams of sugar, heat about half a bowl of rice, and 3 pounds of watermelon juice is easily drank.
In addition, a lot of people because of the juicer features, fruit and vegetable juice is good, there will be a lot of scum, because bad taste, generally are thrown away, and throw away all these basic dietary fiber. Dietary fiber has increased satiety, aid weight loss laxative effect, the intake of dietary guidelines recommend at least 30 grams of dietary fiber per day, and this amount is less than A. For those who want more, "Chenqie can not do it! "Now Hai Ba these" good things "to throw, and also less fat what way?
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How to incorporate some Greek dietary traditions into your eating habits?

Mediterranean diet is popular among the dieters for being low in calories and high in proteins. It has been linked to lower rates of cancer, obesity, Alzheimer's disease, and—most recently—heart disease.

1. Make your own salad dressing. Greek salads are light, refreshing, and healthy—thanks in part to their simple and easy-to-make dressings. To make your own (and avoid the added sugars and preservatives found in many store-bought brands), simply combine heart-healthy olive oil with vinegar or lemon juice and a touch of honey. Toss your dressing with a mix of romaine lettuce, fresh mint, olives, tomatoes, cucumber, onion, feta cheese, and sliced chicken breast, for an authentic Mediterranean lunch or dinner.
2. Sneak in spinach. Spinach and feta cheese is a classic Greek combo, often baked together into savory egg dishes and pastries, such as frittata and spanakopita. The versatile green can also be served raw in a salad. Packed with lutein, calcium, folate, potassium, and fiber, spinach can help protect your vision, your bones and your heart—plus, it's at least 90% water, which means it may also help you lose weight, too.
3. Serve a side of potatoes. Potatoes may get a bad rap based on their high carbohydrate content and the ways we tend to prepare them in America (chips, fries, or covered in cheese), but on the island of Ikaria, they're just part of a balanced diet. Roasted with olive oil, salt, and pepper, potatoes are a filling, nutrient-rich side dish. Plus, they're high in Resistant Starch, which can help burn body fat.
4. Eat red meat sparingly. In a traditional Mediterranean diet, red meat isn't an everyday thing; rather, local pork or lamb may be served, in small portions, at special events and holidays. When you do eat red meat, opt for healthy cooking techniques like grilling and roasting. And don't keep meat over an open flame for too long; those charred bits around the edges have been shown to contain carcinogenic compounds.
5. Swap in shellfish. Tired of chicken? Change up your go-to dinner dish by using shrimp instead. The low-fat, protein-rich shellfish, abundant in Mediterranean cuisine, goes great over pasta with lemon and olive oil, or in a souvlaki-style flatbread wrap with veggies.
6. Snack on real foods. Instead of chips and store-bought dips usually loaded with saturated fat and empty calories, Ikarians tide themselves over between meals with smarter snacks—like raw vegetables and protein-rich dips made from Greek yogurt, beans, or lentils. The key thing with the Mediterranean diet is eliminating processed foods and limiting sugar intake. For a healthy snack with loads of flavor, whip up a Greek-inspired garlic and herb dip made with low-fat yogurt, dill, chives, and lemon juice.
7. Try a salmon burger. Instead of a traditional hamburger, whip up a batch of heart-healthier salmon patties. The Mediterranean diet encourages eating plenty of fish and seafood, which are rich in heart-healthy omega-3 fatty acids, in place of red meat. Crumbled feta cheese and cucumber slices add flavor and a Greek flair to salmon burgers, without a ton of extra calories.
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