Foods that are high in fiber!

Fruits	Serving size	Total fiber (grams)*
Raspberries	1 cup	8.0
Pear, with skin	1 medium	5.5
Apple, with skin	1 medium	4.4
Banana	1 medium	3.1
Orange	1 medium	3.1
Strawberries (halves)	1 cup	3.0
Figs, dried	2 medium	1.6
Raisins	1 ounce (60 raisins)	1.0

Grains, cereal & pasta	Serving size	Total fiber (grams)*
Spaghetti, whole-wheat, cooked	1 cup	6.3
Barley, pearled, cooked	1 cup	6.0
Bran flakes	3/4 cup	5.3
Oat bran muffin	1 medium	5.2
Oatmeal, instant, cooked	1 cup	4.0
Popcorn, air-popped	3 cups	3.5
Brown rice, cooked	1 cup	3.5
Bread, rye	1 slice	1.9
Bread, whole-wheat or multigrain	1 slice	1.9

Legumes, nuts and seeds	Serving size	Total fiber (grams)*
Split peas, cooked	1 cup	16.3
Lentils, cooked	1 cup	15.6
Black beans, cooked	1 cup	15.0
Lima beans, cooked	1 cup	13.2
Baked beans, vegetarian, canned, cooked	1 cup	10.4
Sunflower seed kernels	1/4 cup	3.9
Almonds	1 ounce (23 nuts)	3.5
Pistachio nuts	1 ounce (49 nuts)	2.9
Pecans	1 ounce (19 halves)	2.7

Vegetables	Serving size	Total fiber (grams)*
Artichoke, cooked	1 medium	10.3
Green peas, cooked	1 cup	8.8
Broccoli, boiled	1 cup	5.1
Turnip greens, boiled	1 cup	5.0
Brussels sprouts, cooked	1 cup	4.1
Sweet corn, cooked	1 cup	4.0
Potato, with skin, baked	1 small	3.0
Tomato paste	1/4 cup	2.7
Carrot, raw	1 medium	1.7

*Fiber content can vary between brands.

Source: MayoClinic Website

FIBER!

I found out something shocking the other day, and I though I would share it with the rest of the world who are misguided like me!

I have always consumed tons of spinach, arugula, and lettuce, thinking that I am getting plenty of fiber! 

As it turns out.... they DO NOT contain as much fiber as I originally thought! In fact, its almost negligible!!!

Here are some facts to set us straight....


1 cup pf shredded lettuce contains less than 1g of fiber!

2 cups of arugula contain 1g of fiber!

1 cup of spinach has only 0.7g of fiber!


You see,  thought you are getting vitamins and minerals, you are not getting much fiber!

So do not be fooled, and add artichokes, brocoli, and carrots to your salads for more fiber!

Juicing; The Best Drink to Nourish Your Skin!

JUICING!

Forget about any packaged product that you could buy fromt the supermarket including juice!
if it is not in raw and fresh (in it's original shape and form!) do not consume it!

I have fresh juice recipes that will blow your mind away! Do this once to twice a day, and notice an amazing difference to your skin!

PS: invest in a good juicer, you will not regret it! But keep in mind, that when you juice, you take the fiber out, so you will still have to eat plenty of fruits and veggies!

Here is what my husband and I drink on a daily basis!

The Green juice:

- 2 Apples (peeled and cored, without peeling)
- Half a large cucumber (without peeling)
- 3 stalks of celery
- 1 cup spinach, or kale... what ever is available
- 1 inch ginger (peeled)
- 1 lime (peeled)
- Add carrots (if you want) according to taste


Bon appetit!

Fat Fat Fat!

You could still eat fats, but in moderation... and more importantly, choose healthy fats rather than saturated and trans fats!
There are three major types of fats:

- Saturated Fats: which are found in meats and dairy as well as some plant sources like coconut oil.

- Unsaturated Fats: These are known as 'heart-healthy fats', these are found in plant sources such as avocados, nuts, seeds, olive oil, as well as fish.

- Trans-fatty acids: This is by far the worst kind of fat! These unsaturated fats that have undergone a process known as hydrogenation.

Here is where you can get healthy (plant-based) fats that are good for you:

- Avocados

-Raw, cold pressed oils: The best types of oil are unrefined coconut oil, flaxseed oil, olive oil, pumpkin seed oil, hemp seed oil, borage seed oil, and sunflower oil.

-Nuts and seeds: make sure to soak them overnight to remove inhibitor enzymes which make them more difficult to digest.

Beauty Rule # 7

Fruit should be eaten only on an empty stomach

Fruits are 'pure' foods that are easy to digest but that are full o nutrients, vitamins, and minerals as well as water! However, WHEN we eat fruit is just as important as EATING fruit.
Try to have it in the morning on an empty stomach, this way, you can digest them in 20- 30 minutes and move on to planning your next meal. So for example, avoid having them (as a fruit salad for example) after your meal as dessert! If the fruits have to sit on top of you previous meal in your stomach, by the time it digests, it will have fermented and acidified!

Beauty Rule # 6

Fats should be eaten moderately with protein (both animal and fat) but are okay to eat with carbohydrates. 

Even if you are eating a raw meal, it is best that you do not mix fats with proteins. One example is a salad that has avocado (plant fat) with nuts (plant protein). This complicates digestion, and could prevent efficient weight loss.


Please note that many ideas in this blog are taken from Kimberly Snyder's The Beauty Detox Solution 

Beauty Rule # 4

Mixing Starches is Okay!

While simple meals are easier to digest, it is okay to mix two types of starch together in the same meal...

Beauty Rule # 3

Vegetables are Neutrals.

You cant have enough veggies throughout the day. However, always make sure to eat them before your protein or starch as they digest easier and faster... so you want them out of the way before you move on to digest heavier foods that normally take longer to digest.

Vegetables are Neutrals because they could be eaten with anything, at any time. Unlike proteins, starches, and fats, you could pair a veggie dish with any of them!

Snacks: How they fit into your weight-loss plan

Your stomach is growling, but lunch is hours away. Why not indulge yourself with a snack...  just make sure you watch what you eat....

Although you may feel guilty about snacking, snacks aren't necessarily bad. In fact, well-planned weight-loss diets, such as the Mayo Clinic Diet, allow for snacks to help manage hunger and reduce bingeing. Eating a healthy snack of a piece of fruit or some raw veggies can tame your hunger without ruining your appetite for your next meal. 

The key to incorporating snacks into your weight-loss plan is to keep moderation and balance in mind.

Know which foods to reach for

You can eat more of foods with high water or fiber content and few calories, such as carrots, grapes and air-popped popcorn, for your 100 calories. Choose snacks from these food groups:

• Fruits and vegetables. Eating fruits and vegetables provides a feeling of fullness and only a small number of calories. Fruits and vegetables also provide vitamins, minerals, fiber and other nutrients. Nibble on cucumber, carrots, celery...etc
• Whole grains. Whole-grain snacks are rich in fiber and complex carbohydrates, which give you energy with staying power. Look for items such as low-fat whole-grain crackers, whole-grain pretzels and whole-grain crispbreads.
• Nuts and seeds. Nuts and seeds provide protein, so you will feel fuller longer. They are high in fat, but it's mostly monounsaturated, a healthy kind of fat. Nuts and seeds are high in calories, however, so don't eat them in large quantities. Why don't you add 2 tablespoons of peanuts on your green salad!
• Low-fat dairy products. Cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions. Some yogurts have extra added sugar, so look for plain, low-calorie or "light" varieties. 2 small slices of low-fat colby or cheddar cheese never hurt anyone!
• PS: this was taken from the Mayo Clinic Diet.... because I think it is important that we understand how to snack!

Faisal's 1 week food schedule

My brother is over for a visit, and while he was here, I got to watch his diet and eating habits. After seeing how conscious I have become about my own health and eating habits, he asked for some advice regarding his. After some observation and consideration, I have put together the schedule below.

The point of it is not loosing weight per say, but to get him to eat more often, less quantities, and 'healthier' (in comparison to his current diet) foods. He currently lives on his own and is always on the run, so I know that he does not have the luxury of preparing meals. As a result, I tried to make it as simple and 'on the go' kind of schedule as possible. 

The idea behind is is to get him to realize that eating healthier does not mean he has to starve, eat boring stuff, or live off of celery sticks! Just make sure to focus on eating fresh fruits and vegetables, and having one portion (preferably not more) of animal or dairy protein a day. 

If you are like him, and in need for a rather 'healthier' eating schedule (than your current one at least), try this and let me know what you think...  :)

Day1: Make sure you start your day with 1-2 cups of water as soon as you open your eyes. Remember, your body has been water deprived for the last 8 hours!

Breakfast: cereal with milk or (a low fat energy bar if necessary… read ingredients, many brands are deceiving… and to be honest, I would rather you not rely on them at all, this is in case of emergency…)

Snack 1: fruit (apple, banana, mango… etc).

NOTE: cut down on coffee to one cup a day. Max, and never have it after 5 p.m. at the latest.

Lunch: Green salad, a source of carbs (brown/ wild rice, potato, quinoa..etc), and a source of protein (meat, fish, or chicken).

Snack 2: another fruit (different type than snack 1).

Dinner: vegetables (any non-starchy veg) with a tiny portion of protein if necessary! (Leftovers from lunch for example)

Snack 3 (if necessary): green salad, or snack on carrots… etc..

Day 2

Breakfast: Eggs with whole wheat or multi grain bread. You could always include tomatoes or mushrooms with it.

NOTE: always opt for brown/ whole wheat or multi grain bread instead of white bread.

Snack 1: Milk smoothie a little organic honey and 2 types of fruit (max).

Lunch: Green salad (add some nuts to it), a plant based protein (any legume; chickpeas, any type of bean, lentil… etc). 

Snack 2:  Greek yogurt with berries/ mangos… etc

Early Dinner: Green salad with a source of carbs (brown/ wild rice, potato, quinoa..etc), and a source of protein (meat, fish, or chicken).

Snack 3: green salad, or snack on carrots, or non-microwavable popcorn… etc..

Day 3.

Breakfast: Green smoothie, if not possible, have a fruit salad or 2 separate ripe fruits.

Snack 1: nibble on a variety of vegetables with a light dip (carrots, celery, broccoli, cherry tomatoes…etc).

Lunch: Green salad, a small source of carbs (brown/ wild rice, potato, quinoa..etc), and a source of protein (meat, fish, or chicken).

NOTE: do not mix dairy and animal protein together on the same meal, your body is dealing enough with one of them as is…

Snack 2: fruit

Dinner: Green salad.

Note: your salads do not have to be boring. Change them up a little every day. I will attached different salad recipes at a later stage so you could get an idea of how yummy they can be!

Snack 3: Mixed raw vegetables.

Day 4.

Breakfast: cereal and milk

Snack 1: fruit

Lunch: Green salad, a small source of carbs (brown/ wild rice, potato, quinoa..etc)/

NOTE: Snack 2: mixed vegetables (non starchy).

Dinner: brown bread pizza with one type of protein.

Note: once a week, you could change up the routine a little, but remember, stick to fruits and vegetables, and small portions but multiple portions.

Snack 3: another type of fruit.

Day 5

Breakfast: fruit

Snack 1: turkey or beef sandwich with veggies in brown or multi grain bread.

Lunch: Green salad

NOTE: if you have a heavy breakfast (with protein) skip a big lunch

Snack 2: fruit

Dinner: Green salad with grilled chicken breast.

Note: avoid Caesar or ranch dressings at night (though you like them), the dressing would have tons of calories on it’s own!

Snack 3: Mixed raw vegetables with a light dip.

Day 6

Breakfast: Labaneh with olives, tomatoes, and thyme.

OR: cheese with honey, grapes, apple, or berries.

Snack 1: fruit

Note: you already had a portion of animal protein in the morning. Avoid having it again at lunch.

Lunch: A BIG green salad.

Snack 2: baked potatoes or another starchy plant based snack like brown rice.

Dinner: a small grilled chicken breast or fish with vegetables.  

Snack 3:  a fruit (if necessary).

Day 7: You now get the hang of it. Design your meals for this day on your own and show me ;)

Breakfast:

Snack 1:

Lunch:

NOTE:

Snack 2:

Dinner:

Note:

Snack 3:  

Foods to eat for a healthy balance of minerals and vitamins...

Silicon: Silicon has incredible beautifying properties. It makes our hair thick, our nails strong and it strengthens connective tissues and bones to improve flexibility. Silicon can improve the appearance of wrinkles, and increase the resilience of your skin. It makes the skin glow and the eyes bright by targeting the connective tissue in your body. This beautifying mineral is essential for radiant vitality and health.


Foods: Cucumber, Bell peppers, Radish, Light leafy greens (cabbage, romaine lettuce), Tomatoes, Apples, Onions, Unrefined grains.

Calcium: Calcium is a strengthening mineral in that it helps keep our bones strong and it prevents osteoporosis. Calcium maintains healthy teeth, keeps our posture upright, and it enables us to move with poise. In addition to bone benefits, calcium cleans our digestive tract and eases premenstrual syndrome. 


Foods: Dark leafy greens (such as collard greens, turnips, kale, dandelion greens and spinach), Dried herbs, Sesame seeds, Flax seeds.

Zinc: Zinc is a powerful mineral that works with the skin to keep it healthy by reducing acne and quickening the healing process for cuts or burns. It plays an important role in rebuilding collagen to make skin radiant, smooth and healthy. Zinc is known to prevent signs of aging and skin damage such as wrinkles and stretch marks. 


Foods: Dried watermelon seeds, Organic raw dark chocolate, Raw pumpkin seeds, Pine nuts, Sesame seeds, Pecans, Rolled oats

Magnesium: Magnesium is an important mineral for human nutrition in that it serves the body in several metabolic processes. Over 300 different enzymes in the body rely on magnesium to keep your bowels regular and to cleanse and detoxify the body. It is found in your bones, muscles and bodily fluids and is not made naturally in our bodies.  Along with the beauty value, magnesium relaxes and calms you while keeping your blood circulating smoothly.


Foods: Raw broccoli, Plantain, Spinach, Sea vegetables, Banana, Cooked lentils, Avocado, Squash, Arugula, Swiss chard

Potassium: The essence of Potassium is all about balance. This mineral is integral in balancing pH levels, maintaining proper fluid levels and the balancing of other minerals, like sodium- which in excess amounts can dry out your skin or make it look puffy. Potassium-rich foods are important for good health because healthy levels of potassium encourage responsible waste elimination from the body and the assimilation of glucose for muscle energy.
Foods: Dried apricots, Brussels sprouts, Cantaloupe, Kiwi, Pear, Dried dates, Dried figs, Banana

Iron: Iron oxygenates blood, stimulating healthy blood circulation and resulting in a highly attractive glow in the skin. Iron also energizes you because it is responsible for transporting oxygen, (our cells’ “gasoline”) throughout the body. If iron levels are low, our body is not operating at the optimal level, resulting in a lagged and tired feeling.


Foods: Spinach, Artichoke, Squash Seeds, Dried Apricots, Pistachios, Raisins, Walnuts, Asparagus, Quinoa, Mushrooms, Beans