Posts Tagged ‘management’
Foods high in fiber
photo by: www.flickr.com/photos/a-culinary-photo-journal/3133739205/
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.
Be Smart-Protect Your Heart
Posted on: August 23, 2012
- In: Health
- 8 Comments
Good Heart Health
You already know that all nuts are good for your health, but when it comes to heart health, the walnut stands out above all the rest. Like all nuts, they have no cholesterol, few carbohydrates and are low in sodium. While they’re great for baking, make fabulous snacks and complement salads, they’re also high in calories and fat, so eating them in moderation is key.
Protect Your Heart
The unsaturated fats that are found in this heart smart nut, both monounsaturated and polyunsaturated are considered “good” fats and can lower LDL, (bad cholesterol) levels, thus, while boosting HDL, (good cholesterol), levels. It’s important to replace unhealthy saturated fats and incorporate walnuts as part of a healthy well-balanced diet. In comparison to other nuts, it only takes about seven walnuts to obtain the benefits from this regal nut.
Omega 3-fatty acids
The rich source of omega-3 fatty acids that are found in walnuts, decrease the risk of heart irregularities, plaque build-up and sudden death. They also contain large quantities of manganese and copper. Manganese is a mineral found in trace amounts in the human body, typically in the bones, liver, pancreas and kidneys. They also have important enzymes and antioxidants that help to fight free radical damage.
Lowering Cholesterol Properties
“Omega-3 fats directly control the size of LDL cholesterol particles in addition to oxidation properties that make the particles less cohesive, reducing the possibility to cause plaque. C-reactive protein (CRP) is noted to be a risk factor for heart disease and other heart problems,” says certified sports nutritionist, Lawrence Sanchez. “Walnuts can lower the risk by increasing the elasticity of arteries, thus reduce inflammation. What’s more, the omega 3’s can also help reduce triglycerides,” he adds.
Vitamins and Minerals
The vitamins and minerals that are found these succulent nuts are in abundance. Rich supplies include A, B6, C, E calcium, iron and zinc. There are also considerable amounts of potassium, magnesium, selenium, folate and thiamin.
Weight Management
Because this mouth-watering snack is high in fiber, protein and healthy fats, it can help to manage your weight, simply by satisfying your hunger for longer periods. It takes approximately a handful, (30 grams) to satisfy your cravings. The end result is usually eating less food during the day. Furthermore, maintaining a healthy weight can help to keep your heart strong and in good physical shape. This does not mean that a few walnuts will counteract with an unhealthy diet.
The latest studies show that a moderate intake of healthy fats can be the outcome of a successful and long-term weight loss plan.
Nutritional Value
Walnuts contain 185 calories for a one-ounce serving, 18.49 grams of fat, 3.89 carbohydrates and 4.23 grams of protein.
Are you protecting your heart by eating these delectable nuts?
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’ve just had my first short story published as an anthology in a book titled, “Heartscapes”.
