Top 6 Foods for #Energy That Will Keep You Full and Supercharged All #Winter

During winter months, it's important to fuel our bodies with the right foods to keep us feeling full and energized. High energy foods are those that are low in glycemic index carbohydrates and contain a combination of healthy fats and proteins, which help manage blood sugar levels. 

What is Thermic Effect of Food?

The thermic effect of food (TEF) is the amount of energy required by the body to digest, absorb, and process the nutrients in food. It is also known as the "diet-induced thermogenesis" and typically accounts for about 10% of total energy expenditure. This energy expenditure is required to break down the food and turn it into a form that can be used by the body. The thermic effect of food is higher for protein compared to carbohydrates or fats.

The Impact of the Thermic Effect of Food on Winter Weight Management

During the winter, the body may use more energy to maintain its internal temperature due to the colder external environment. This can lead to an increase in overall energy expenditure, which can make it more difficult for some people to maintain or lose weight. 

This is because, in addition to the energy required for daily activities and physical activity, the body must also use energy to stay warm. As a result, people may need to increase their caloric intake during the winter to compensate for the additional energy expenditure. 

On the other hand, the thermic effect of food can help the body to burn more calories and maintain a healthy weight, which can be beneficial during the winter.

What are the Top 6 Energy Foods?

There are a variety of foods that can provide the energy needed to power through the winter months. You can include these foods in your diet to stay satiated and refreshed throughout the day.

Here are six food options that can help keep you feeling full and energized:

1) Nuts and seeds: Nuts and seeds, such as whole natural almonds, flax seeds, peanuts, and pumpkin seeds, are a great source of healthy fats, minerals, and fiber. They can help keep energy levels steady throughout the day and can also be a satisfying snack option.

Nuts and seeds are a great source of healthy fats, protein, and fiber. They also contain a variety of vitamins and minerals that can help improve energy levels. Additionally, their beneficial fat content can help keep you feeling full for longer periods of time. 

Legumes: Legumes, such as lentils, black beans, and chickpeas, are a great source of protein, fiber, and complex carbohydrates. They are also high in a variety of vitamins and minerals, making them a great option for maintaining energy levels. Try a lentil soup with added vegetables or a smoothie with spinach, berries, Greek yogurt, and chia seeds.

RELATED POST: How to Cook Beans or Legumes

2) Sprouts: Sprouts are an excellent source of energy as they contain complex carbohydrates and protein. Germinated sprouts are even more nutrient-dense and can help keep you feeling full for longer periods of time. Additionally, sprouts are loaded with vitamins and minerals that can enhance overall health.

3) Yogurt: Yogurt is a great source of healthy fats, calcium, and probiotics, which can help improve digestion and gut health. However, it's important to check the nutrition label before purchasing yogurt, as some can be high in sugar.

RELATED POST: Yogurt Spheres Recipe by Reverse Spherification- Molecular Gastronomy Recipe

4) Bananas: Bananas are a great source of instant energy thanks to their natural sugars, as well as magnesium, fiber, and potassium.

5) Whole grains: Whole grains, such as oats, quinoa, and brown rice, are a great source of complex carbohydrates. These carbohydrates are broken down slowly by the body, providing a steady stream of energy throughout the day. Moreover, whole grains are high in fiber, which can help keep you feeling full for longer periods of time. Try Oats cooked with almond milk and topped with berries, nuts and seeds.

RELATED POST: How to Cook Grains Like Rice and Barley

Quinoa: Quinoa is an incredibly nutrient-dense food that is packed with vitamins, minerals, dietary fiber, carbohydrates, and protein. Its carbohydrates are low on the glycemic index, meaning they are digested slowly, providing a steady boost of energy, and helping to curb unnecessary snacking.

6) Lean proteins: Lean proteins, such as chicken, fish, and tofu, are important for maintaining energy levels because they help repair and build muscle tissue. 

They take longer to digest than carbohydrates, keeping you feeling full for longer periods of time. Try chicken breast with quinoa and roasted vegetables.

It's important to note that everyone's dietary needs are different. Incorporating these high energy foods into your diet can help you feel refreshed and energized throughout the day, while also supporting weight management and overall health. 

Consuming a balanced diet with a variety of nutrient-dense foods will help support overall health and energy levels.

REFERENCES: 

Chapter 3: Calculation of The Energy Content Of Foods – Energy Conversion Factors. (n.d.). Retrieved 1 25, 2023, from Food and Agriculture Organization of the United Nations: http://www.fao.org/docrep/006/Y5022E/y5022e04.htm

Kinabo, J., & Durnin, J. V. (1990). Thermic effect of food in man: Effect of meal composition, and energy content. British Journal of Nutrition, 64(1), 37-44. Retrieved 1 25, 2023, from https://cambridge.org/core/journals/british-journal-of-nutrition/article/thermic-effect-of-food-in-man-effect-of-meal-composition-and-energy-content/f9cc2d6789b57215d7178f346b572242

Poehlman, E. T., & Horton, E. S. (2009). The Impact of Food Intake and Exercise on Energy Expenditure. Nutrition Reviews, 47(5), 129-137. Retrieved 1 25, 2023, from https://academic.oup.com/nutritionreviews/article-abstract/47/5/129/1856605

Reed, G. W., & Hill, J. O. (1996). Measuring the thermic effect of food. The American Journal of Clinical Nutrition, 63(2), 164-169. Retrieved 1 25, 2023, from https://ncbi.nlm.nih.gov/pubmed/8561055

Tai, M. M., Castillo, P., & Pi-Sunyer, F. X. (1991). Meal size and frequency: effect on the thermic effect of food. The American Journal of Clinical Nutrition, 54(5), 783-787. Retrieved 1 25, 20`23, from https://ncbi.nlm.nih.gov/pubmed/1951147

12 BEST Whole Food Plant Based Diet Recipes Books

(6 minutes skim reading)

If you were nudge by documentaries such as Fork Over Knives, Fasting and Game Changers into living a healthy lifestyle. Still searching for the best whole food plant based recipes book this list is for you. The health benefits of a plant-based diet are at your fingertips in these all-inclusive cookbooks.

However, if you are on the other side of spectrum, still denying the science behind climate change (emissions from the animal agricultural sector surpass those of the transportation sector) and negative health effects of eating red meat. Try eating only plant-based foods, even just 1 day in a week.


How to Avoid Being a Junk Food Vegetarian?

Eating whole food plant based dish does not mean that you eat French fries every day. Recent scientific research suggests that the quality of plant-based food matters when it comes to health benefits. Eat vegetables, yes; French fries, no.

GIF Credit: The Bachelorette

Healthful plant foods include whole grains, vegetables, fruits, nuts, legumes, some vegetable oils, and tea or coffee. Less healthful ones include fruit juices, pasta, refined grains, sweetened beverages, potato chips, sweets, and desserts.

Try incorporating more fruits, vegetables, and whole grains into your meals.


How to Butcher Vegetables Fast?

Most home cooks think that preparing vegetable as a tedious tasks and a barrier to cooking veggie-heavy meal. However, do not worry, chopping up vegetables and making daily home cooked meals becomes a quick habit.

If you ever wanted to know how to slaughter a squash or eviscerate a broccoli, here is where you start. You need to download this book, How to Select, Prep, Slice, Dice, and Masterfully Cook Vegetables from Artichokes to Zucchini

via GIPHY

You will learn easy knife skills needed to break down a whole garden of vegetables efficiently enough for very dinner. The book is a butchery bible and vegetable boot camp all in one.


How the Whole Food Plant Based Diet Recipes Books were Selected?

My main criteria for selecting the best “whole food plant based diet recipes book” is that it has many quick easy recipes, affordable ingredients and it will teach you how to cook in the most healthful delicious ways. They are best selling, top rated and affordable on Amazon.com.

12 BEST Whole Food Plant Based (WFPB) Diet Recipes Books: REVIEW

Listed below are cookbooks to help you find recipe options to match your busy life style. It will assist you cook vegetarian meal super delicious and practically stress-free.

These are must have cookbooks for busy home cooks or beginners. With this cookbook selection, you will never have to worry about Whole Food Plant Based (WFPB) Diet Recipes again.

Check out the listed items for a few seconds to see what it looks like. Don’t miss out! Tap or click on the blue link to get detailed information on the product. One of these books is a good gift for yourself or loved ones.


12) Forks Over Knives? The Cook book: Over300 Recipes for Plant-Based Eating All Through the Year

New York Times Bestseller

A whole-food, plant-based diet that has never been easier or tastier. Learn to cook the Forks Over Knives way with more than 300 recipes for every day of the week.

The original recipes in this book are versatile, simple to prepare and, most important, tasty.


11) Plant-Based Cookbook: Good for Your Heart, Your Health, and Your Life; 200 Whole-food Recipes

It is a great cook book with eye candy photos, great instruction and easy cooking tactics for a home cook.

It includes 200 satisfying and "whole-food” delicious meatless, dairy-free recipes plus everything you need to know how to transition easily to a plant-based diet.


10) Vegetable Literacy: Cooking and Gardening with Twelve Families from the Edible Plant Kingdom, with over 300 Deliciously Simple Recipes: A Cookbook

View on Amazon.com

This recipes book is wonderful. It is Deborah Madison’s most exciting and innovative book.

Vegetable Literacy will shift the way both home and professional cooks think about the relationship between ingredients, and vegetables in particular. The recipes are relatively simple, clearly written, and very tasty.

If you buy your produce from the grocery store, you will find a lot of great recipes and a lot of information on unfamiliar edible plants, beans, herbs, grasses, grains and vegetables

The “whole food plant based diet recipes book” reveals the surprising relationships between vegetables, herbs, and edible flowers within the same botanical families. How understanding these genetic connections can help home cooks see everyday vegetables in new perspective.

Comprehensive and exhaustive, this new cookbook surveys the world of edible plant products in rigorous scientific groupings. Both text and color photographs educate readers to discover correlations and kinships and to explore how recipes adapt to encompass related ingredients.

The cookbook shows you that vegetables within the same family can be used interchangeably in cooking because of their shared characteristics.

This cook book is going to get a lot of use in your kitchen.


9) Click to view on Amazon.com… How to Cook Everything Vegetarian: Completely Revised Tenth Anniversary Edition

This cookbook was completely improved over the older edition, and has nice many food photos as well. The layout and presentation of information is clear and easy to read and understand.

It really does explain practically everything a cook especially a newbie would need to know to manage effectively in a kitchen.

I also like that many of the recipes are vegetarian versions of things that usually contain meat, so the focus is on delicious, fresh, plant-based ingredients, rather than often-disappointing meat substitutes.

It includes a huge range of easy recipes, many of which include suggested substitutions that add both variety and flexibility. The recipes generally use ingredients that are easy to find, and many are quick enough to pull together after work.

If you are wondering how you are going to keep that promise to yourself about eating less meat every day, give this cookbook a try. If you love someone who is clueless about cooking, this is a good starter book.


8) V is for Vegetables: Inspired Recipes and Techniques for Home Cooks -- from Artichokes to Zucchini

James Beard Award winner for Vegetable-Based Cooking

ONE OF THE BEST COOKBOOKS OF THE YEAR in 2015 The Atlantic, Cooking Light, Chicago Tribune, The Daily Meal, Food + Wine, Food Republic, Los Angeles Times, Newsday, NPR, Washington Post

Written for the home cook and featuring both vegetarian and non-vegetarian selections.

 The vegetarian cookbook offering ingenious flavor and texture combinations to perk up even mainstays like broccoli and carrots.


Get THESE VEGETARIAN FAST AND EASY RECIPES:

How to Make Gordon Ramsay’s Roasted Pumpkin Soup?

How to Make Spaghetti Squash Fritters Keto? - Spaghetti Squash Recipes

How to Make Vegetarian Eggplant Lasagna without Noodles? - Low Carb Eggplant Lasagna Recipe

Homemade Refried Black Beans Recipe (Frijoles negros refritos)

How to Make Portuguese Kale Soup- Anthony Bourdain Cookbook Recipes


7) Vegetables Illustrated: An Inspiring Guide with 700+ Kitchen-Tested Recipes by America’s Test Kitchen

America’s Test Kitchen is renowned for its top-rated television shows with more than 4 million weekly public television viewers, magazines, bestselling cookbooks, websites, and a reputable cooking school.

The highly regarded and recognizable brands of America’s Test Kitchen, Cook’s Illustrated, and Cook’s Country are the work of over 60 passionate chefs based in Boston, Massachusetts, who put ingredients, recipes and cookware equipment through objective, rigorous testing to identify the very best.

This cookbook has more than 700 kitchen-tested recipes for every cook, every vegetable, and every season. It organizes everything according to each vegetable. Each vegetable has some different techniques for cooking.

This cookbook's tips, techniques, and "kitchen secrets" are a wonderful way to start.

Each page is jam packed with recipes with only a short paragraph “Why this recipe works” heading up every recipe.


Related Post: 11 Tips to Live a Healthy Life: The Most Effective Ways to Live Longer


6) The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts? and the Rest of Your Life

Sports Illustrated Best Health and Wellness Book of 2017

Plant-powered recipes to power you, perform better, recover faster and feel great. It is a practical, whole food plant-based diet recipes book designed for busy athletes.

Based on proven medical science, the book elucidates a pathway that can help you enjoy more stamina, strength, and vitality while fighting obesity, heart disease, diabetes, and cancer. Human can excel on a 100 % whole- plant diet.

The No Meat Athlete Cookbook provides an incredible array of practical whole-food recipes. It is loaded with easy recipes with accessible ingredients, fast cooking techniques and flexibility for certain dietary restrictions such as no oil and gluten- free.

This cookbook has many appetizing photos of the foods. Filled with helpful advice for anybody interested in eating and living better, whether you ’re a long time vegan or just curious about healthier food .

I highly recommend this cookbook for active people and athletes at every level who want to perform at their best while protecting themselves from disease with whole plant- based foods.


5) Tap or Click… Superfood Smoothies: 100 Delicious, Energizing & Nutrient-dense Recipes (Julie Morris's Superfoods)

Everyone loves smoothies because it is better than juicing based on reliable scientific studies.

Power up your blender with New York Times bestselling author Julie Morris for a quick energy boost, a gentle cleanse, and a healthier lifestyle.

If you have the internet and know how to use a Google search, you can find ingredients listed in the recipe book easily. It is true that many of the ingredients Morris recommends are classy (maca and maqui powders), but she includes a substitution table near the back of the book. So for example, if you cannot afford hemp seeds or just do not want to wait for them to ship across the country, you can use sunflower seeds from your local super market instead.


4) At Home in the Whole Food Kitchen: Celebrating the Art of Eating Well

James Beard Award Winner (Vegetarian)

International Association of Culinary Professionals (IACP) Award Winner (Healthy Eating)

This book is a true "whole foods plant-based" recipe book unlike other books that claim to be. You will not find annoying ingredients like ketchup, Veganaise, BBQ sauce, panko, canned this or that. It’s all clean food.

With her love of whole food and knowledge as a chef, Amy Chaplin has written a cookbook that will inspire you to eat well at every meal.

Amy Chaplin has worked as a vegetarian chef for over twenty years. She is the former executive chef of New York’s well-known vegan restaurant Angelica Kitchen (permanently closed). She is a recipe developer, a teacher, and a private chef whose clients include Natalie Portman and Liv Tyler.

Amy’s delicious vegan and vegetarian gastronomy has appeared in numerous publications, including Martha Stewart Living, Whole Living, Vogue, New York magazine, the Guardian, and Fitness.

With 300 pages worth of tasty recipes and 60 plus pages on pantry, secret techniques and resources, not to mention the lovely photography, and the caring, conversational writing style.

This really is one of the best cookbooks I have come across no matter how you define your eating style.


Related Post: How to Start a High Fiber Diet? - FAST, EASY and EFFECTIVE


3) The China Study All-Star Collection: Whole Food, Plant-Based Recipes from Your Favorite Vegan Chefs

View on Amazon.com

Of my entire favorite “whole food plant-based diet recipes book”, so far, this is the one I use the most. It has easy recipes by several well-known vegetarian advocates.

It contains recipes from authors I am already familiar with like: Del Sroufe, Dreena Burton, Lindsay Nixon, and Ani Phyo.

There is something in here for everyday of the week based on your time and availability, as well as your cooking abilities.

This is a well-rounded cookbook containing many gluten free, soy free, raw and cooked options. There is everything from breakfasts, burgers, appetizers, baked goods, tacos, and desserts (in addition to soups, salads, sides and entrees).

Nearly every recipe is accompanied with a beautiful photograph. Simple, fast recipes for days you just want a healthy meal on the table quickly and slightly more complicated recipes you would like to tackle on a weekend. There are also tips and variations for many recipes.

This cookbook has a broad variety and you do not see the same recipes that are repeated in most plant-based cookbooks. Certainly, there is something to appeal to everyone.


2) Buy Now Click… Six Seasons: A New Way with Vegetables

Winner, James Beard Award for Best Book in Vegetable-Focused Cooking

Named a Best Cookbook of the Year by the Wall Street Journal, The Atlantic, Bon Appétit, Food Network Magazine, Every Day with Rachael Ray, USA Today, Seattle Times, Milwaukee Journal- Sentinel, Library Journal, Eater, and more.

Joshua McFadden has packed this cookbook with wonderful sauces and vinaigrettes. He also makes valuable and practical recommendations of his favorite flavor enhancers.

The most exciting approach to home cooking with many delicious and easy recipes in one cookbook. Divided into six seasons rather than the traditional four, a more accurate reflection of what is happening in the field. The recipe book encourages readers to embrace what he calls ‘the joyful ride of eating with the seasons’.

He shows you necessary cooking techniques that can help you become better at preparing seasonal and local vegetables. Yummy vegetable recipes range from brightly colored raw and cooked salads to indulgent appetizers and baked goods.

Home cooks will learn how to bring out the best in every fresh vegetable.

Once you start following Joshua McFadden's recipes it will change the way you think about flavor combinations and textures, and in time you will become more inventive yourself.


1) Plenty: Vibrant Vegetable Recipes from London's Ottolenghi (Tap or click the link to know more)

The Amazon.com best-selling vegetarian recipes book that launched Yotam Ottolenghi as an international celebrity chef.

The cooking procedures are well written that beginning home cooks will have no problem making most of these vegetable recipes.

The cookbook have 120 vegetarian recipes from Yotam Ottolenghi featuring stimulating flavors and fresh combinations that will become favorites for foodies and health-conscious person looking for a brilliant take on vegetables.

It is among the most generous and lavish nonmeat cookbooks ever produced, one that instantly reminds you that you don't need meat to produce over-the-top meal or dinner.


Related Post: Best-Selling Gluten-Free Casein-Free (GFCF) Diet and Allergy-Based Cookbooks


How the Whole Food Plant Based Diet Recipes Books were Ranked and Reviewed?

The best plant based cookbooks for beginners were chosen/reviewed because they are best selling and top rated. The vegetarian cookbooks were selected from other hundreds of cookbooks sold on Amazon.com.

The cookbooks were selected using meta-analysis of raw data mined (Python was used- web scraping/data mining) from Amazon reviews and popularity rating, Google SERP’s (search engine results page), Pinterest/Twitter/Goodreads, Eat Your Books, Facebook likes (reviews) and other sources (like forums and friends recommendations).

The cookbooks were purchased or borrowed from the library and compared. Some recipes are recreated and tested in our home kitchen but not all of them.


Somewhat Related Post: What are Best Kitchen Appliances for College Students? - 19 Cool Dorm Room Cooking Appliances

How to Start a High Fiber Diet?- FAST, EASY and EFFECTIVE

How do you increase your fiber intake? This ultimate high fiber diet easy guide teaches you everything you need to know about starting this healthy way of high fiber eating, including how to identify the best sources of fiber.

Organic Lentil Vegetarian Soup

Why Eat a High-Fiber Diet?

Benefits of soluble fiber. A diet high in fiber has many health benefits, including assisting to prevent ailments and conditions such as Crohn's disease, diabetes and irritable bowel syndrome.

The health benefits of an efficient bowel aside, a high-fiber diet can also decrease the risk of stroke, hypertension, and heart disease.

Eating fiber has been shown to help keep your digestive system running well, support heart health and help maintain normal blood sugar levels.


Related Post- How Does Eating Fiber Help You Lose Weight?


How Much Fibre Can You Have a Day?

Presently, dietary fibre intakes among adults in the United States average about 15 grams a day. That's about half the recommended amount.

The National Academy of Medicine recommends that total dietary fiber intake should be 25 to 30 grams a day from food, not fiber supplements.

The recommended daily intake of fiber is 14 grams per 1000 calories consumed. For example if your calorie requirement is 1500 calories per day, you should be aiming for about 21grams of fibre. 

For women (under 50 years of age) this usually equates to about 21 to 25 grams of fiber per day, and for men (less than 50 years of age) about 35 to 38 grams.

Adults over 50 require less fiber (30 grams for dudes and 21 grams for ladies) due to decreased food consumption.


What Are The Different Types of Fiber?

Soluble fiber vs. insoluble 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-like in the stomach and slows down digestion, which assists in lowering cholesterol and blood glucose. 

Insoluble fiber, on the other hand, remains unchanged all the way to your colon, making waste heavier and softer so it can pass through the intestines more easily. Regardless of these differences, neither type of fiber is ever absorbed into the body. 

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.

Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium powder, a common fiber supplement sold on Amazon.com. If you are busy, you have no time to cook for yourself and don’t eat right. Some people recommend taking fiber supplements. It is better than nothing at all. 

Some types of soluble fiber may help lower risk of heart disease. 


How to Get More Fibre in Your Diet?

To get more of the high-fiber belly-filling, cholesterol-lowering, metabolism-boosting good stuff, try these food hacks below. It will help you increase or start your high fiber intake while adding flavor and variety to your diet.

16) Popcorn. It's a great source of fiber. Munch on 2 cups of low-fat popcorn for 2 grams of fiber. Just use minimal salt and other flavorings.

15) Drop a whole orange into the blender to flavor your morning smoothie. (Uh, don't forget to peel it first.) One orange has nearly 3 grams more fiber than even the pulpiest orange juice. 

14) If you are a very busy and have no time to cook breakfast. Choose cereals with at least 5 grams of fiber per serving.

13) Keep a jar of oat bran or wheat germ handy.

12) Add lentils to soups. One-quarter cup of these tiny legumes is crammed with 11 grams of fiber.

11) Use whole-wheat flour when possible in your cooking and baking.

10)  Perk up your favorite jarred pasta sauce with ½ cup of fresh or frozen chopped spinach. The spinach will adopt the flavor of the sauce and pad the fiber count by more than 2 grams.

9) Crunch on 1 ounce (about a handful) of almonds, peanuts or sunflower seeds for 2 to 4 grams of fiber. 

8) Snack on fresh fruit, dried fruit, nuts or whole meal crackers.

7) Add fiber to chips and salsa by adding some black beans or kidney beans into jarred salsa.

6) Add fresh fruit to every meal. One of the best ways for you to increase your overall fiber intake is to eat fruit in its whole, unprocessed form. Eating an apple with its peel intact (you can also blend it, just add a small amount of water) instead of drinking apple juice is one example (do not juice it).

Bite an apple, spread on some almond butter, bite again, and repeat.

5) You can eat the skin of your next baked potato for 2 extra grams of fiber.

4) As a common rule, include at least one serving of whole grain in every meal.

3) Drop a handful of berries to add flavor to plain or vanilla yogurt. Half a cup provides 4 grams of fiber.

2) Sprinkle garbanzo beans into your salad. A half-cup delivers up to 6 grams of extra fiber.

1) To get started eating more fiber with minimal side effects; add it slowly. Start adding 5 grams of fiber per day. And be sure to drink plenty of water, which fiber needs to help move things along.

Start to build up slowly. You may want to take several weeks to increase to the recommended amount of fiber in your diet. As you begin to increase your daily fiber intake, start slow and build up gradually. This allows your body to adapt.

Top 5 Foods Loaded With Fiber

What foods are high in fiber? Fruits, veggies, whole grains, and seeds are the best way to get your fiber fill, but which options give you the most value for your bite? Below are the top five foods loaded with fiber:


1) Split Peas (cooked). Fiber content- 16.3 grams per cup

2) Lentils (cooked). Fiber content-: 15.6 grams per cup. Try this easy, fast and tasty recipe… Easy Vegetarian Lentil Soup Recipe- (Crock Pot Optional)

3) Black Beans (cooked). Fiber content- 15 grams per cup, cooked. You should try this delicious Brazilian cuisine… 

(a) Homemade Refried Black Beans Recipe (Frijoles negros refritos)

(b) Feijoada Completa- Smoked Meat and Black Bean Stew- Brazilian Food Recipe

4) Lima Beans (cooked). Fiber content- 13.2 grams per cup. Learn this quick food hacks… How to Cook Beans or Legumes

5) Artichokes (cooked). Fiber content- 10.3 grams per medium vegetable

6) Okra is an excellent source of soluble fiber. DO YOU KNOW?... How to Cook Okra Without The Slime? - 15 Slime-Free Okra Recipes

Related Post: Download NOW this handy tool… High-Fiber-Foods-Chart-Printable-PDF



REFERENCES:

U.S. Department of Agriculture: "Dietary Guidelines for Americans, 2010."

Institute of Medicine: "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids."

Slavin, J. Journal of the American Diet Association; October 2008.

U.S. Department of Agriculture: "What We Eat in America: NHANES 2007-2008."

Sun, Q. Archives of Internal Medicine, Sept. 13, 2010.

Siri-Tarino, P. The American Journal of Clinical Nutrition, March 2010.

Aldoori, W. Journal of Nutrition, April 1998.

Brown, L. The American Journal of Clinical Nutrition; January 1999.

McKeown, N. Diabetes Care, February 2004.

McKeown, N. The American Journal of Clinical Nutrition, August 2002.

How Gastrophysics Will Make You Lose Weight Naturally and Fast?

What is “Gastrophysics”?

It is the science behind a good meal: all the sounds, sights, and tastes that make us like what we're eating—and want to eat more.

Gastrophysics can be defined as the scientific study of those factors that influence our multisensory experience while tasting food and drink. The term itself comes from the merging of “gastronomy” and “psychophysics”: gastronomy here emphasizes the fine culinary experiences that are the source of inspiration for much of the research in this area, while psychophysics references the scientific study of perception.

Gastrophysical topics of interest include investigations of the raw materials of food, the effects of food preparation, and quantitative aspects of the physical basis for food quality, flavor, appreciation and absorption in the human body.


Related Post: How Many Cups of Green Tea a Day for Weight Loss and Cancer Prevention?

13 Easy Tips on How to Lose Weight Naturally and Fast

These are some key recommendation from Gastrophysics scientists for anyone who wants to feel more satisfied while consuming less (i.e., to eat more healthily):

13) Eat with chopsticks rather than regular cutlery, or try eating with your non-dominant hand, or else with a smaller spoon or fork. Do anything, basically, that makes it more difficult for you to get the food into your mouth. 

Along much the same lines, artists and designers from thirty-five countries were recently tasked with making tableware that challenged eating norms and so encouraged slower, more mindful eating, at an Amsterdam supper club. Though you’d best watch your teeth if you ever try eating with the nail-filled spoon that one eager contributor created for the event.

12) Set the scene for slower eating. Dim lights and listen to relaxing music to set the tone for a more leisurely meal. Taking your time while eating increases enjoyment and decreases portions. Remember to chew your food slowly, put down your fork between bites, and sip water (room temperature water, not ice-cold) to make your meal last longer.

11) Eat from red plate ware. In this context, red plates seem to trigger some kind of avoidance motivation.


10) Eat from smaller plates. This technique is especially effective when people serve themselves. The numbers here are pretty staggering: if you eat from a plate that is twice as big, for example, you are likely to consume as much as 40% more food.

9) The more food sensations you can muster, the better. Stronger aroma, more texture—it all helps your brain to decide when it has had enough. 

In a research study illustrating this point, people consumed far more calories when drinking apple juice as compared to apple puree, and when eating pureed apple as compared to apples. Exactly the same food in all three cases; all that differs is the textural cues the brain receives about how much it has consumed (and how much chewing is needed). 

This is much the same reason why you should never use a straw to drink. It eliminates all the orthonasal olfactory cues that are normally such a large part of the enjoyment. 

Be sure to inhale the aroma of your food frequently; after all, this is where the majority of the pleasure resides. Whatever you do, don’t drink iced water with your meals. It numbs the taste buds, plain and simple! Some researchers have even gone so far as to suggest that the North American preference for more highly sweetened foods may, in part, be linked to all the iced water they drink at mealtimes.

8) If you happen to be fond of junk food, why not eat in front of a mirror, or else off a mirrored plate? Research suggests it can help reduce desire for, and consumption of, foods such as chocolate brownies. There is at least one famous actress who would apparently eat naked in front of a mirror. It would be interesting to see whether customers at those naked restaurants that have been popping up recently also eat less. Try to eat slowly and mindfully. And yes, that does mean turning the TV off!

7) Limit mealtime distractions. Turn off the Telly and put your mobile phone away while you eat. Based on a scientific research, it was found that people who watched television during meals tended to consume more than those who ate without any distractions. 

If you are in the office eating. Consider taking your lunch break away from your desk—in an American Journal of Clinical Nutrition study, people who played computer solitaire while having lunch felt less full at the end, and went on to eat more food later in the day than those who didn't play the game.

6) Middle-aged and older adults should try drinking lots of water before every meal—half a liter thirty minutes before breakfast, lunch and dinner ought to do the trick. In one study, this led to a reduction in consumption at mealtimes of roughly forty calories. Plus all those extra bathroom breaks will no doubt help increase your physical activity!


Related Post: 26 Best Vegetarian Diet Cookbooks of All Time - Book Reviews


5) Hide food—you will be more tempted to snack if you can see the cookies in the jar than if they are in an opaque container. It really is a case of out of sight, out of mind. In fact, anything that you can do to make it more difficult to get your hands on food in the first place is likely to help too. This kind of nudge approach has often (not always, mind) been shown to be effective in helping reduce consumption.

4) Eat less—Obvious, I hear you say! But not everyone does it. Stop eating mindlessly and start eating mindfully.

You can add vegetable fillers to your meal. Bulking up your meals with veggies is one easy way to cut calories while filling you up fast. Spinach, for example, can be used as a sandwich-topper or can add fiber and nutrients to pasta and stir-fries.

3) Don't eat from the bag or box. When you sit down with a bag of your favorite potato chips, do you really know how many you're eating? Scientist from Cornell University sought to answer this vital question in a scientific study and found that people ate 50% more chips when they were given no visual cues as to how large a portion should be. 

So if you buy a bag of potato chips, pretzels or tin of nuts that contains 8 servings, divide the contents of the container into 8 smaller baggies ahead of time.

2) Oh!, and one excellent tip from Yogi Berra: “You better cut the pizza in four slices because I’m not hungry enough to eat six.”

1) Bowl food—eat from a heavy bowl without a rim, and hold the bowl in your hands while you eat; don’t leave it sitting on the table. The weight in your hand is likely to trick your brain into thinking that you have consumed more, and you’ll feel satiated sooner.


If you reached up to this point, you might be interested in reading this most read article... 8 Best Healthy Foods to Eat Everyday to Lose Weight and for Perfect Skin. 

If you are too busy, just click it and save. You can come back any time. :-)


References:

Barham, Peter. 2013. "Physics in the kitchen". Flavour. 2 (1): 5. doi:10.1186/2044-7248-2-5. 

McGee, Harold. 2004. On food and cooking: the science and lore of the kitchen, (Completely rev. and updated. Ed.). Scribner. ISBN-10: 0684800012

Mouritsen, Ole G. 2012. "The emerging science of gastrophysics and its application to the algal cuisine". Flavour. 1 (1): 6. doi:10.1186/2044-7248-1-6.

Mouritsen, Ole G; Risbo, Jens. 2013. "Gastrophysics-do we need it?". Flavour. 2 (1): 3. doi:10.1186/2044-7248-2-3. 

Spence, Charles. 2017. Gastrophysics: The New Science of Eating. Viking. ISBN-13: 978-0735223462

Vilgis, Thomas A. 2013. "Texture, taste and aroma: multi-scale materials and the gastrophysics of food". Flavour. 2 (1): 12. doi:10.1186/2044-7248-2-12.