Posts Tagged ‘wheat’
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.
Good Nutrition for Adults
Posted on: December 21, 2012
- In: Nutrition
- 5 Comments
Nutritious fruits and vegetables
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Good Nutrition for Adults
by Ann Blanton
Your body is the only home that you’ll truly ever own. Treat it like the temple that it is!
The first step to a healthy lifestyle is a well balanced nutritious diet. It doesn’t matter how old you are, if you want to live a life free from diseases such as diabetes, cardiovascular disease, high cholesterol, high blood pressure, and most types of cancer, you need to get on the right track and learn healthy nutritional habits. If you have good eating habits, you can save yourself a lot of time visiting the doctor’s office.
People who eat healthy have a higher immune system than someone who has poor eating habits. Proper nutrition and a healthy immune system will keep you strong throughout your entire life time. Your immune system can be affected by many things such as environmental pollutants, pesticides, antibiotics, allergies, inflammation, and chronic fatigue. Healing can take place much sooner with a strong immune system. However, the only way this is impossible is by having proper nutritional health.
Try making small adjustments weekly and cut back on foods that you know can be harmful to your health. Add at least two healthy food items to your shopping list and always stock up on fruits and vegetables. It’s essential to include at least five fruits and veggies into your diet every day. Get rid of all temptation and leave the comfort foods behind. Have you ever heard the saying, “out of sight, out of mind?” Well it’s true; if it’s not in the pantry then you won’t be tempted.
Carbohydrates
Many foods have carbohydrates and are an excellent source of energy for your body. Learn the difference between the carbohydrates that are good for you versus the ones that are not. If you eat too many carbohydrates at once, it can cause your glucose level to be too high.
Good carbohydrates that are loaded with fiber
1. Fresh fruits and vegetables in every color, shape and size
2. Whole grains such as brown rice, whole wheat bread and crackers, oatmeal and cereal
3. Dried peas, legumes and lentils. (These are also a great source of protein).
4. Non-fat or low fat dairy items such as milk, cheese, yogurt and margarine. Cook and bake with egg whites or egg substitutes
5. Wheat pasta, wheat flour and sweet potatoes
Carbohydrates to avoid
1. White bread
2. White rice and pasta
3. Fruit juices with sweeteners
4. Cakes, cookies, candy and chips
5. Regular soda
Good sources of protein
1. Lean meats and poulty without the skin
2. Low fat cheese, yogurt and eggs
3. Natural peanut butter and soy products such as tofu
4. Fish
Healthy fats are also heart healthy
1. Nuts, almonds, walnuts and seeds
2. Fish such as salmon, tuna and mackerel
3. Avocados
4. Olive oil
You don’t have to avoid foods that you crave altogether, just eat them in moderation.
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’ve also had my first short story published titled, “Shattered Spirit”, as an anthology in a book titled, “Heartscapes”.
I always appreicate all your comments.
GO NUTS FOR PECANS
Posted on: September 11, 2012
Yummy low-fat pecan waffles
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Trimming your midriff is only one of the rewards from eating this satisfying snack
Pecans are a rich-flavored, buttery treat containing very few carbohydrates and no cholesterol or sodium. According to the new dietary guidelines to help slim down your waistline, four or five weekly servings are recommended. Other ways pecans can benefit your health include boosting brainpower, lowering cholesterol and improving heart health. Let’s take a closer look at each health-promoting benefit.
Boosting brainpower
Pecans contain vitamin E — a natural antioxidant that provides primary elements for neurological protection. It also contains omega-3 fatty acids that promote normal and healthy brain function. Researchers suggest regular consumption can protect against cell damage, enhance brainpower and help fight against diseases such as dementia and Alzheimer’s.
Lowering cholesterol
The healthy, monounsaturated fats, vitamins, minerals, nutrients and antioxidants found in this tasty nut could be just what the doctor ordered to help lower cholesterol. You don’t need to go nuts; you only need a handful to increase HDL, good cholesterol, while decreasing LDL, or bad cholesterol.
Controlling weight
Nuts have always been given a bad rap because of the high fat content, but studies show that the high amounts of monounsaturated and polyunsaturated fats found in nuts can promote weight loss. Because they’re healthy fats, you’ll feel full longer and not be as tempted to reach for the unhealthy fats found in junk food.
Supports heart health
Heart disease is considered the number-one killer in the country. Nutrition research has discovered by eating one ounce of nuts on a daily basis, you’re less likely to have cardiovascular disease. This crunchy snack can help reduce blood clots that can often lead to fatal heart attacks, thus improving the health of the lining of the arteries. Although the Food and Drug Administration doesn’t have proof that nuts reduce the risk of heart disease, they suggest the evidence to the food companies.
Now that you know all the benefits that this flavorful snack provides, go nuts for pecans. Grab a handful and reap the delicious benefits.
Nutritional facts and information – This healthy nut provides more than 19 vitamins and minerals including calcium, magnesium, phosphorus, vitamin A, folic acid, zinc and several of the B vitamins. Calories per serving size for 20 halves are 196; total fat is 20.4 grams. A serving has zero carbohydrates, no cholesterol or sodium and 2.6 grams of protein.
Pecans are no longer just for baking pies and cakes. You can add pecans to any of your favorite breads, casseroles and salads. The next time you make pancakes, toss in a few pecans for an additional fabulous flavor.
If you’re looking for a new pecan recipe to start your day, here’s one you’re sure to enjoy.
Yummy low-fat pecan waffles
1 and 1/4 cups wheat flour
1/4 cup wheat bran
2 and 1/2 teaspoon baking powder
1 whole egg
1 egg white
1 and /2 cups fat-free milk
2 tablespoons canola oil
1/2 cup chopped pecans
In a large bowl, combine the flour, bran and baking powder. Using another bowl, combine the egg, egg white, milk and oil; add to the dry ingredients. Fold in pecans.
Add mixture into a pre-heated waffle iron until golden brown.
I’ve had many articles published at Fitness Plus Magazine. Here’s the link to view them if you wish to check them out. http://fitplusmag.com/magazine/author/annblanton/ I also just had my first short story published as an anthology in book titled, 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 