5 Good Sources of Fiber if You Don’t Like Vegetables

Fiber is extremely important in our diet. Unlike most carbohydrates, fiber cannot be broken down by the body; instead, it passes through undigested to help keep hunger and blood sugar in check.

Health professionals claim that one way to achieve and maintain a healthy body is fueling it with high-fiber foods. The body needs at least 20 to 30 grams of fiber daily for a healthy diet.

But many people are not thrilled about this certain type of carbohydrate because it brings up images of unpalatable, unsavory vegetables, which are the some of the best and highly advertised high-fiber foods.

It’s a trend that we must face: more people are eating meat and ignoring their veggies. The good news is, when it comes to fiber, there are many good means other than your standard cabbage or broccoli.

While you can’t force yourself to like vegetables for your daily required fiber intake, you can always turn to this alternative, less-known sources:

Apple

We know that “an apple a day keeps the doctor away” but most of us never really bothered to ask why. One reason is that an apple contains about 5 grams of fiber, including a special fiber called pectin. This type of fiber is soluble, meaning it forms a gel in your stomach, delaying the digestion and absorption of food. Basically, pectin makes you feel full for a longer period. If snacking on apple isn’t part of your daily routine, then better make it a habit starting today.

Popcorn

 If you’re serious about increasing your fiber intake, then air-popped popcorn is a good addition to your dietary list. Each cup of air-popped popcorn has high fiber content, calorie per calorie. But forget about adding butter, oil, cheese powder, sugar, salt, or any fatty additives, otherwise, you’ll compromise the healthy fiber/calorie ratio.

Oats

Oats have been highly promoted as one of the healthiest grain foods on the planet. Apart from being rich in vitamins, minerals and antioxidants, they contain beta-glucan, a powerful soluble fiber that helps with cholesterol and blood sugar levels. Per 100 grams of raw oats, you get 10.6 grams of fiber.

Kamote (Sweet Potatoes)

Potatoes are nowhere near as health-packed as their sweeter counterpart – the underrated kamote. The extremely filling, sweet and delicious sweet potato, which doesn’t actually belong to the same vegetable family as white potatoes, contains plenty of fiber, B-vitamins, beta-carotene and various minerals. A medium-sized boiled kamote contains about 3.8 grams of fiber.

Dark Chocolate

Dark chocolate may not be everyone’s cup of tea, but it’s a great trade-off between sugar-laden, high-fat chocolate and fiber-rich antioxidants.  Dark chocolate is one of the world’s most nutrient-dense foods with various health benefits. In a 1-ounce piece of dark chocolate, you will benefit from 3.1 grams of fiber. Just remember to go for dark chocolate that has at least 70% cocoa, or you could be buying its counterproductive sugar-filled alternative.

source; via MODERNFILIPINA

How To Cope When Your Partner Asks For Space

“I need space.”

It can be very hard to hear those three little words from your boyfriend, girlfriend, spouse, or partner. They are of course not the three little words you want to be hearing. For many people, this tiny phrase triggers fear and insecurity, for others defensiveness or sadness. It might even lead you to worry the end is near.

There is no right or wrong way to feel, but by being careful with your response and yourself, you can be assured to walk away (whether together or separately) with your head held high. So what should you do? Try the suggestions below and let us know how it works for you in the comments section.

1. Take them at face value.
Your partner is telling you they need something, so it’s time to listen carefully. They aren’t making a personal attack — they’re asking for something they need. Remember it’s not about you but them. Do your best not to interpret this and take it personally. It will help you keep a level head through this time.

2. Get clear.
Ask them what they mean when they say “space?” Do they need 30 minutes or three weeks? Do they want to break up? What does this mean for your monogamous or open relationship agreements? How will you alter your living arrangements (if at all)? Do they want to communicate via text, phone, email, or not at all? Discuss any upcoming plans you have already made — how does this change your plans? Is there anything they want from you during that time? Doing this will give you solace and answers that you need to feel more secure after those dreadful words are uttered.

3. Be clear.
It’s also important to be clear on your end of the conversation. How are you feeling? What do you want? Tell your partner what is going on for you in an honest, direct way. What do you want them to know before you begin your time apart? How do you want them to remember you while they take some space? Honesty is the best policy in this situation.

4. Stay grounded.
Stay in touch with your core and be the best self you can be. Stay true to your integrity through being honest, kind, strong, and respectful. Remember that even if this causes you worry or sadness, you will get through this and the behavior you choose when times are difficult will heavily impact the future course of your relationship. If you begin to feel flooded take a few deep breaths and stay focused. You can also return to the conversation later.

5. Respect their boundaries.
When they say they don’t want to text, don’t text. If they need two weeks, respect their request for two weeks. Don’t drive by their house late at night, or “accidentally” run into them at work. Set clear social media use parameters so you don’t punish yourself with Facebook. Make a plan on your own to connect with friends who support you in doing something else when you have a hard time not reaching out to your partner during their space-time. This may be hard but it will only help.

6. Take care of yourself.
Take advantage of the free time and energy to invest in your other relationships, friendships, family, work, and play. In moments when you are lonely, be especially kind to yourself, take a long run or a hot bath, call a friend, watch a movie, eat something good for you. This can also be a great time to work with a therapist or coach to get clear about what you want on your own. Treat yourself with great kindness.

Taking space can be a very healthy thing for partners to do, even with some frequency. It is important to be compassionate, honest, and to act with high integrity in order to get through the time together. You can and will get through this time.