Posts Tagged ‘broccoli’
Foods high in fiber
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Digestive Health – The facts on fiber and why it’s important
by Ann Blanton
If you want to reap the benefits of a healthy lifestyle, the key component is to eat a high fiber diet. Most people don’t even come close to consuming the amounts that are required on a daily basis. On average, most adults obtain as little as ten to fifteen grams of fiber a day.
What is it?
Fiber is a main factor for a healthy well-balanced diet. It’s a type of carbohydrate that the body cannot digest and comes from plant based foods such as fruits, vegetables, grains, nuts and legumes. Without being broken down into nutrients, fiber passes completely through the digestive tract rather than being absorbed into the bloodstream.
Why it’s important
Fiber offers cancer fighting properties and prevent certain types of cancer. The edible section of plants are opposed to absorption and have maximum helpful elements to fight against disease..
Other health factors for a high fiber diet include: a reduction in blood pressure, lowering cholesterol, glucose levels and inflammation. It also promotes weight loss because it produces fullness in the intestines by decreasing food intake.
How much is enough
The recommended intake should consist of 14 grams for every one thousand calories you take in on a daily basis. So if you’re consumption is two thousand calories, you should be eating at least 28 grams of fiber.
To determine how much fiber is enough, depends on your age and gender. Women 50 and younger, should aim for 25 grams a day. Those 51 and over, should be getting 21 grams each day. Men 50 and younger, should include a maximum intake of 38 grams, and men 51 and over should try to get 30 grams on a daily basis.
Types of fiber
There are two types of fiber, soluble and insoluble. Soluble dissolves in water and is found in most fruits It forms into a gel in the digestive tract and allows food to move quickly through the system. Soluble fiber also maintains healthy cholesterol levels and promotes a much healthier cardiovascular system. Insoluble fiber is quite the reverse and does not evaporate in liquid. Instead, it adds bulk to the stool and passes quickly through the stomach and intestines unless there is fat, protein or soluble fiber to slow down the process. Both types are recommended daily for a well-balanced diet.
Soluble fiber foods
The foods listed below foods are high in soluble fiber and are loaded with vitamins, minerals and nutrients and can also help reduce cholesterol levels.
Plums, pears, prunes
Grapefruits, oranges, lemons and limes
oatmeal
Brussel sprouts, broccoli
lentils
carrots
chick peas
kidney pinto and lima beans
Insoluble fiber foods
Foods that are high in insoluble fiber incorporate the kernel and the bran. The bran is the outer portion that covers the kernel. Here is a list of the following foods.
Whole grain breads and cereals
Wheat bran
Whole wheat flour, bread and cereal
Granola
Seeds and nuts
Popcorn
Beans, lentils and brown rice
Strawberries, blueberries, blackberries and cranberries
Grapes and raisins
Cherries
Pineapple
Peaches, pears, nectarines and apricots
Apples, oranges and melons
Leafy greens such as kale, spinach, lettuce and collards
Corn and peas such as snow, snap and pea pods
Broccoli, cauliflower, cabbage and Brussel sprouts
Onions, shallots, leeks, scallions, green peppers, celery and garlic
Eggplant
Cucumbers and tomatoes
Tip:
You should never eat these foods alone or on an empty stomach. Insoluble fiber foods should always be eaten with large quantities of soluble fiber to keep the gastro colic reflex steady This stimulates the movement into the gastrointestinal tract.
Benefits
There are many health benefits from eating a high fiber diet. Some of them are listed below:
Lowers bad cholesterol levels, LDL
Reduces the risk of certain types of cancer such as prostrate, breast, ovarian and uterine. According to clinical studies, there are conflicting results whether a high fiber diet can prevent colon cancer.
Lowers the risk of developing hemorrhoids and diverticular disease, which are small pouches in the colon
Improves blood sugar levels and Diabetes
Helps prevent heart disease
Relieves irritable bowel syndrome (IBS)
Reduces the formation of gallstones and kidney stones because it regulates blood sugar
Skin breakouts and rashes
Inhibits the severity of a stroke and the chances of recovery
Assists healthy weight management
So, get in your daily dose of fiber and greatly improve your health.
Always, I appreciate your feedback, so leave all your comments.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ I also had a story story published as an anthology in a book titled, “Heartscapes”.
John 6:35: And Jesus said unto them, I am the bread of life. He that cometh to me shall never hunger, and he that believeth on me shall never thirst.
Fit and Fabulous over Fifty
Posted on: November 30, 2012
- In: Fitness
- 4 Comments
You can look and feel good at any age
photo by: Sangudo
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FIT AND FABULOUS OVER FIFTY
Have you ever wondered why your sister in her fifties who leads a physically active lifestyle, looks forty something? What about your forty-year old best friend who has no physical activity and looks fifty?
With regular exercise, you can actually reverse the signs of aging by at least ten years. You no longer have to settle for that tummy bulge, arms that wave back and that sagging rear view. You can look just as attractive walking away as you do walking into a room. Now if that doesn’t get you motivated, nothing will.
Today, baby boomers have tossed all those excuses not to exercise out with yesterday’s trash. Studies show that baby boomers are becoming fit and active at fifty and beyond and are in the best shape of their lives.
Typically, when a person reaches a certain age, they’ve learned to accept most of their imperfections. Maybe you’ve made a promise to yourself to be in good shape by the time you hit the big 5-0. Unfortunately, things don’t always turn out the way we plan. As we age, it’s more difficult to remain physically active.
Getting in shape has many benefits. It makes you look and feel better, gives you more energy, helps fight against cardiovascular disease, diabetes and even some types of cancer. It also helps you sleep better and improves your sex drive. When you feel confident about yourself, you feel more attractive. The possibilities are endless.
With that said, let’s explore other fundamentals that can help you stay healthy for many years to come.
Muscle Toning – There are a number of reasons why you should build strong beautiful muscles with strength training. Building muscle increases your metabolism, enhances energy, keeps your body in perfect balance, keeps your bones in ailment, supports your skeleton and burns calories at rest.
Fitness club owner Dan Neal, focuses mostly on baby boomers and the quality of life. Neal says, “As a person ages, the importance of muscle toning is a necessary factor because the older you become, the more muscle you lose. Toning keeps you stronger, more vibrant and helps to prevent injuries.”
Stretching – It’s just as important to stretch before and after a workout as it is to do the actual workout itself. Failure to stretch can make it difficult to achieve simple daily activities such as putting on your shoes or reaching for something on a shelf. Lack of stretching can also cause muscle tightness, soreness and injury. A good way to improve flexibility is by doing a series of stretching exercises daily. According to Neal, stretching improves stiff joints as well as strengthens the stabilizer muscles.
Balance – You can learn balance techniques by practicing yoga. Balance building exercises are important so you can react in certain situations to prevent falling or breaking a hip.
Watch what you eat – It’s essential to learn the difference between which fats are healthy versus which ones are unhealthy. “Nuts, seeds, whole grains, beans and avocados are examples of good fats,” says licensed nutritionist, Patricia Harris. “Cakes, cookies, candy and soft drinks are a few examples of foods that contain empty calories so it’s important to avoid these foods,” states Harris.
In terminology, empty calories are described as foods that are high in energy, but low in vitamins, minerals, fiber and nutrients. That’s not to say that you have to eliminate these foods altogether, just enjoy them in moderation.
Because of the low quantities of sugar in fruits and vegetables such as strawberries, grapefruits, melons, oranges, broccoli, cauliflower and mushrooms, these foods keep you feeling full and satisfied longer.
So, if you’ve hit that important milestone or you know someone who has, it’s never too late to get in shape and stay fit and active for a lifetime.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Recently, I just had my first short story titled, “Shattered Spirit”, published as an anthology, in “Heartscapes”.
MASTERING METABOLISM
Posted on: August 9, 2012
It takes a lot of dedication and commitment, no matter what your age.
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I thought it would be a good idea to start posting some of my published articles on my blog. For those of you who are interested, you can read them here. “Mastering Metabolism”, was one of my first articles published. I hope you enjoy reading it as much as I enjoyed writing it.
Mastering Metabolism
by Ann Blanton
If you want a metabolism that blasts through fat like a vehicle burns through fuel, you’ll have to eat more food and exercise in a certain way.
When foods are absorbed, they’re broken down into proteins, carbohydrates and fats, and then digested by the body. This allows the body to function, grow and repair itself.
Many individuals believe that their metabolism slows down with time. This is true, because people become more sedentary. Your metabolism naturally slows approximately five percent every 10 years. But, regardless of what pace your body’s metabolism has, good nutrition and exercise are necessary to keep your body in perfect balance.
You’ll notice a significant difference in your metabolic rate if you eat a healthy breakfast every day. “A healthy breakfast gives you energy to start your day, especially when taking in carbohydrates from cereal and fruit,” says registered nutritionist Geoffrey Axiak.
Consume most of your calories early in the day. If possible, make dinner your smallest meal. Doing this helps your body to process and burn food while you’re awake and moving around.
Water is the most important source of nourishment for your body. “Water before breakfast purifies the body and makes your metabolism more efficient,” explains Axiak.
Because water is the body’s lubricant, it flushes out toxins and keeps the kidneys functioning properly.
Foods such as celery, cabbage, brussel sprouts, broccoli and cauliflower are considered high-energy foods. “Fruits, especially grapefruits and apples, will boost your metabolism,” says Axiak. Whole grains such as brown rice, whole wheat bread, barley, oatmeal and popcorn also are high-energy foods.
Cardiovascular exercise is one way to stimulate your metabolism. It makes your body use more calories, because the large muscle groups need more calories to perform during your aerobic activity. When your body sees this increased need, it drives its energy need during regular activity. After weeks and months of requiring more energy, you may see results through increased fat loss.
“Resistance training can also increase your life expectancy because it increases your capabilities by keeping your joints, bones and muscles stronger for longer so you can do more of the things that make up living,” comments Jonathan Ross, 2010 Idea Personal Trainer of the Year. “Aerobic activity might save your life, but strength training makes it worth living.”
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you want to check them out. http://fitplusmag.com/magazine/author/annblanton/ Currently, I just had my first short story titled, “Shattered Spirits”, published as an anthology in a book titled, “Heartscapes”.
Ann Blanton Let's talk health, fitness, nutrition and everything in between 