Tag: Fiber Benefits

Simply Sensational Diet Center Salads

The idea of healthy food immediately brings to mind delicious and beautiful salads that are not only healthy but Instagram-worthy. We put together a list of some of the best ways to create nutritious salads that will make meals a beautiful breeze and make staying with your Diet Center Weight Loss Program fresh and delicious.

Mix Up The Proteins

The quickest way to get bored and fall back into bad habits is eating the same thing all of the time. Not only do your taste buds sigh at the thought of another bite, but the body has something called “metabolic memory” that kicks in when you eat repetitively. Once our bodies get used to a certain set of nutrients, our metabolism works less efficiently to handle the load.

What this translates into ultimately, is a slowing of weight-loss results. The importance of variety is that the body is not able to develop a metabolic memory of a meal and it will work harder to process. The simple way of putting it: Eat different proteins for each meal to keep your metabolism running high.

To make things easier, we like to prepare servings of chicken, eggs, beef, etc. and seal each one in a baggie so that when it comes time to add some protein to a meal, it’s as simple as reaching into the fridge and pulling one out.

Tip: For longer shelf life, make enough for two weeks of meals and store half in the freezer. A quick thaw in the microwave and voila, protein!

Vibrant Vegetable Buffet

A recent article delved into the psychology behind why buffets and the sight of food is so enticing to us. One of the key findings is that the visual presentation of a variety of foods releases dopamine into our system. This harkens back to the caveman days when food was difficult to get and serves as a physiological reward for having achieved a biological imperative, to eat. The body is wired to have a positive response to the presentation of food.

Now, let’s translate this principle to how we make our salads. At the beginning of a week, take a container with compartments and chop your favorite salad vegetables into each bin. When it comes time to assemble a tasty lunch, you can simply drag out the container to easily pick and choose what inspires you each day.

The results are two-fold. Meals are so incredibly easy to make that weight-loss will be all the easier and you are training your body to have a positive response to healthy foods that will make you smile with how beautiful they are.

Fantastic Fats

Let us shout it from the rooftops, “Eating healthy fats is a necessary part of weight loss!’”. And when in Rome, do as the Romans do. Making your own salad dressing can be a fantastic way to save money as well as experiment with bold new flavors for your foods. We love to make our own dressing with extra virgin olive oil, apple cider vinegar and our favorite salt-free spice blends. If olive oil isn’t your thing, we also like to make healthy croutons to add a divine crunch when we are craving carb-y  goodness.

Restaurant-Worthy Croutons

1 serving | per serving: 1 starch, 1/2 fat
4 Melba® Toast
½ teaspoon butter
1 clove fresh garlic
Mrs. Dash® Salt-Free Lemon Pepper seasoning (to taste)

Set oven to broil. Crush the Melba Toast to desired size and arrange on a small baking sheet. Melt butter with the garlic and Lemon Pepper seasoning in a small dish and brush mixture over crushed up toast. Broil croutons on the middle rack for 5-7 minutes until golden brown and remove. Wait 2 minutes and serve when ready.

That’s So Sweet

Don’t be afraid to add your favorite fruit to your salads to give them a new dimension of flavor. Adding more colors of the rainbow to your plate also means that you are increasing your phytonutrient intake. As you know, phytonutrients are essential chemical compounds produced by fruits and vegetables that can help prevent many of the factors that lead to chronic illness and disease. The more colors you eat, the stronger your health will be. So, like we said, don’t be afraid to throw a few blueberries or some vibrant kiwi into the mix for a salad that will make you smile.

Tip: Hate it when your fruit dries out in your lunch? Fold a damp paper towel over the top of your salad to keep it fresh and beautiful until you eat. 

Handful of Herbs

There’s no reason to skimp on flavor when fresh herbs are easily available at your local grocery store. Or better yet, grown right in your own garden! A quick handful of fresh basil, cilantro or any other seasonal herb can bring added dimension to your meal to keep your taste buds on their toes.

Herbs also have the additional benefit of being health powerhouses full of vitamins, antioxidants and natural anti-inflammatory compounds. Adding just a few extra ounces of herbs to your diet can help strengthen your immune system and improve your overall health, simply by eating!

Tip: Make fresh herbs last much longer by storing them in the fridge with stems submerged in water and covered loosely with a plastic bag. 

Why is Fiber Important for Weight Loss?

Did you know that fiber fights fat? Daily meal plans high in fiber not only help you lose weight faster, but have an array of health benefits. Dietary fiber is different from other food components such as fats, proteins, and carbs that your body breaks down and absorbs. This is because the human body can’t digest fiber; instead, it passes fairly intact through your stomach, small intestine, colon and then out of your body.

Why is fiber important? It flushes toxins from the body and provides numerous other health benefits as well:

  1. Aids in weight loss. Fiber serves as an appetite suppressant. It also tends to be less calorie-dense, providing fewer calories for the same volume of food. We are breaking down fat rapidly on the Diet Center program. Fiber provides a catalyst to remove what we break down.
  2. Enhances bowel function and health. Fiber decreases constipation and lowers the risk of hemorrhoids, diverticulitis and irritable bowel syndrome.
  3. Normalizes blood sugar levels. Fiber slows the absorption of sugar. This helps improve blood sugar levels and, consequently, helps manage diabetes.
  4. Improves cholesterol levels. Fiber may help to lower LDL or “bad” cholesterol as well as total cholesterol, therefore reducing the risk of heart disease.
  5. Supports the immune system. Fiber supports good bacteria, or intestinal flora, and speeds the elimination of wastes and toxins from the body.

The average American consumes a mere 5 to 10 grams of fiber per day, while the American Dietetic Association recommends between 25 and 35 grams. On the Diet Center program, we ensure that clients are consuming a minimum of 25 grams per day. Fruits, vegetables, whole grains, meal replacement products and fun-flavored fiber drinks all contribute to your daily fiber intake, while on the program.

Eating a diet rich in fiber helps keep your digestive system healthy and can lower your risk for numerous diseases, while at the same time helping you lose weight! Fiber fights fat!

Pounds Away–With APPLES

A study in a town in Washington state showed that eating an apple with each meal helps people to lose weight. Over a 3 month period, 346 people ate a balanced meal, exercised regularly, and consumed an apple with every meal. Each person lost an average of 17 pounds! Healthy food choices and exercise helped contribute to the weight loss. However, part of the quick loss is also attributed to the fiber rich apple, with about 5 grams per serving. Consuming an apple with each meal helps people feel fuller, and curbs appetite to prevent overeating.You can benefit from having a bowl of apples and other high fiber fruits around during the holidays. Include a fruit with each meal to help you feel full and fend off holiday pounds!

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