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Water and Fiber: The Ingredients of Good Digestive Health

Digestion is one of the most overlooked aspects of health.  Interestingly, digestive health is only given attention when problems such as irregularity or Irritable Bowel Syndrome are experienced.  This is unfortunate because how our body processes what enters into it affects our entire well-being.  Healthy digestion is essential, it enables us to make efficient use of the nutrients that we consume

and prevents us from experiencing the discomforts caused by gas and bloating, constipation and nausea.     On the other hand, unhealthy or impaired digestion may result in the body’s failure to absorb food properly which leads to a variety of health problems such as Irritable Bowel Syndrome and acid indigestion.  It takes about 12-24 hours for food to travel through the digestive system.  This is referred to as transit time.  When all the components of the digestive system are in proper working condition, there can be 1-3 bowel movements a day, a sign that nutrients are used and waste is flushed out of the body.  If nutrition experts pay attention to what you eat, digestive care specialists focus on what you do not eliminate.   If you are not regular, then all the undigested and constipated food putrefies and builds up along the walls of your colon.  Thus when you are constipated, you also suffer from water retention.  With improved digestion, you get rid of constipation and at the same time promote natural weight loss.  There are two practical things you can do.  The first is to add more fiber to your diet, and the second is to have seasonal colon cleansing. Water retention which as mentioned above is due to constipation, may be the reason behind an increase in your weight. It may also be due to the amount of food in our stomach.  Thus, the weight that is registered on the bathroom scale does not really indicate the amount of stored fat we have in our body.  If you are dehydrated, your body will retain the little water you take in and this can lead to constipation resulting in weight gain. It certainly is a vicious cycle although it can be broken if you provide your body with what it needs to perform its digestive functions effectively.  Drinking the right amount of water will hydrate your system and flush out more water through urination.  A diet that is rich in fiber will regulate elimination and encourage natural weight loss.  Water and fiber are the two ingredients needed for good digestive health.  Keeping yourself  well-hydrated by drinking a lot of fluids and eating a diet that is rich in fiber will not only keep your energy level high and your constitution robust, it will also allow you to enjoy a better quality of life free from the discomfort caused by constipation and the sluggishness and weight gain that result from water retention.  See More Weight Loss Reviews See More Weight Loss Articles

7 HIGH PROTEIN FOODS FOR YOU

When it comes to muscle building and repairing of used tissues, protein is it. Protein is important for children as it helps them grow, and for adults because it not only builds but maintains muscle mass. It is made up of amino acids which are the so-called building blocks of the body. Bodybuilders consume a lot of protein and if you are interested in bulking up yourself, you need to increase your protein intake to a substantial level. The question you may be asking now is, “How much protein do I need?”

The following are general recommendations come from eDiets Chief Fitness Pro Raphael Calzadilla:

For the sedentary: 0.4 grams of protein per pound of body weight (a 180-pound man needs 72 grams).
For the recreational exerciser: 0.5 – 0.75 grams.
For the athletes: 0.6 – 0.9 grams.
For serious muscle building: 1 – 1.25 grams.

There are many good examples of protein-rich foods. In this section, Raphael shares his top 7 protein sources that will help you maximize your muscle gains. (They are not presented in any particular order.)

1. Tuna – Gym rats are known to eat tuna straight out of the can because it’s great food for the muscle. An article published in the January 17 issue of The Journal of the American Medical Association reports that higher consumption of fish is associated with a reduced risk of certain types of strokes among middle-aged women.

2. Egg whites – Not as tasty as the yolk but they are an excellent source of protein. Egg whites are quickly absorbed by the body, contains no fat and no cholesterol.

3. Whole egg – The yolk has a higher protein content than egg whites although people tend to avoid it is also high in cholesterol. When eaten in moderation, there is really nothing to fear. The Journal of the American Medical Association published a Harvard study which showed that eating an egg a day does not increase the risk of heart disease.

4. Cottage cheese – This is a typical item in women’s diets but guys should seriously look into it as well. Cottage cheese contains all the essential amino acids in quantities which are proportional to the needs of the body.

5. Steak – Beef is great for muscle building, so have it for dinner. However, beef has more to offer than just protein, it contains

6. Salmon – This is an excellent alternative to tuna. It is rich in omega-3 which is great for heart, brain and joint health.

7. Chicken – If you want something leaner than beef, then go for chicken. Lean cuts of chicken breasts only have 28 grams of protein, 2 grams of fat and no carbohydrates whatsoever.

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THE IMPORTANCE OF EATING FIBER

A high fiber diet is one of the most commonly recommended diet by nutritionists and health care practitioners.  This type of diet is highly acclaimed for being beneficial to cardiovascular health.  According to experts, fiber promotes the maintenance

of healthy cholesterol levels and supports healthy sugar balance as well.  Aside from these, fiber is also beneficial to our digestive and colon health.  It supports regularity of elimination and aids in the normal process of detoxification. When we say fiber, we are actually referring to the indigestible parts of plants. There are two types of fiber soluble and insoluble.  A healthy diet should include both types as each provides its own benefits.  To give you a better idea of these two types, imagine your typical kitchen sponge.  It has two different sides used to clean dishes. The soft absorbent side represents soluble fiber and the rough scrubby side represents insoluble fiber. Soluble fiber, as suggested by the word "soluble", dissolves in water, forms a gel and draws to itself water soluble materials such as cholesterol and excess toxins.  It efficiently assists with the body’s natural process elimination.  Because of its ability to absorb liquids, soluble fiber helps form stool making it a good remedy to such problems as diarrhea which can be very uncomfortable. Insoluble fiber on the other hand, is also known as roughage.  This type is found in foods such as vegetables, fibrous fruits and bran.  Insoluble fiber gives bulk to the bowel and as it goes through the digestive tract, it sweeps clean the intestinal wall thus it is also referred to as nature’s broom. People suffering from constipation are often advised to increase their intake of insoluble fiber as it also promotes regular bowel movements. When balanced correctly, both soluble and insoluble fibers work as a team to help maintain the digestive tract in good condition similar to a sponge and a scraper.  A diet that is rich in grains, fruits and vegetables supplies roughly 20-55% soluble fiber and 65-76% insoluble fiber. According to the National Institutes of Health, adults should consume 20-35 grams of fiber daily.  Unfortunately, for most Americans consuming 12-15 grams of fiber in their average diet is plenty.  The Standard American Diet (or S.A.D.) is often blamed for this sorry state as it consists of entrees which are high in fat, refined forms of carbohydrates and insufficient amounts of raw fruits and vegetables. Nutritionists, health practitioners, doctors and even fitness professionals all strongly recommend that we eat more fiber because of the great good it does to our digestive and cardiovascular systems.  With the inadequate amount of fiber most people consume daily, the simple and easiest solution would be the use of fiber supplements. See More Weight Loss Reviews See More Weight Loss Articles

MENTAL TECHNIQUES FOR MORE POWERFUL WORKOUTS

We have all heard the phrase "mind over matter", something that is perhaps best illustrated by the yogis of India who are able to endure unbelievable pain through the power of meditation, basically a mental activity.

A clear illustration of how the mind can influence the outcome of many of the tasks we undertake can be seen in the film, Facing the Giants, the true story of Coach Grant Taylor’s courageous battle against fear and failure both on and off the field.  There is a part in the movie where the coach makes his high school football players perform a death crawl on the entire length of the field with another person on each player’s back.  The players are able to accomplish the daunting task because they have been blindfolded in order to keep them from giving up before maximizing their potential. 

A research conducted recently at the University of Cape Town in South Africa proved that our brains tend to turn on the pain way before we reach our potential.  It appears that the receptors in the brain called interleukin-6 attempts to shut the body down as a defense mechanism.  What separates elite athletes from regular ones is that they know what mental techniques to use so that they can experience the full benefit of their workout.  According to one elite athlete, what is important is to have a specific goal because none of the techniques would be of any help without it.

Using that information as a springboard, let us look at some of the things you can do so that you too can harness the power of your mind to get the most from your workouts:

1. Visualize success.
Consciously make the effort of imagining yourself completing a specific activity that you aim to accomplish, whatever it may be.  It can be as simple as adding in an extra rep, or finishing a marathon.  Your visualization doesn’t have to be long but you have to do it every night.    

2. Make your mind blank.
A successful personal trainer tells his clients to block everything out of their minds when doing a specific activity in their workout routine.  When you do this, remember that what is important is to concentrate on performing the activity with precision without allowing any emotions or thoughts to enter your mind, particularly negative ones.

3. Use a mantra.
Find a mantra or a phrase that inspires and motivates you to keep on and say it over and over as you work out.  Many athletes have used a personal training mantra with success and exercise buffs have followed suit.  If you are having a hard time coming up with one, try Nike’s famous advertising slogan "Just do it!" for starters.   

4. Be strong.
Another powerful mind conditioning technique is to assert your superiority over an activity.  Tell yourself, "I’m stronger or faster than the weight" if you are about to lift at a poundage that you have never tried before and believe it.  You can also do this with endurance training.  In this case you can tell yourself over and over that, "This will be faster than my previous time…faster than my previous time."  The key is to blast your old assumption of what you think you can do.  Challenge yourself, up the ante, you might be surprised at what you can actually do.

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FIBER WITHOUT THE BLOAT

Despite the popularity of fiber as a health food and the abundance of high fiber products in the market, the average American consumes less than 20-35 grams of the daily recommended allowance for fiber.  In fact, we are lucky if we eat 12-25 grams of it.  Apparently the advice of the American Dietetic Association and the Surgeon General to eat a high fiber diet has fallen on deaf ears.

Most of the time people avoid high fiber diets because they are worried that it might cause gas, bloating and bowel problems.  These can be prevented however, by following the diet properly.  The benefits offered by the diet include:  regular bowel movement, more efficient detoxification processes and healthy weight maintenance.

An author specializing in digestive health, says that there are some fiber rich foods such as grains, legumes, indigestible sugars and starches found in vegetables that actually cause such problems.  According to her these foods are not properly digested by the body thus instead of being broken down, they travel to the colon where they can be fermented by intestinal bacteria.  The result is the production of intestinal gas which is the reason why you feel bloated.

The same author also suggests that to ease occasional gas and bloating, we should be conscious about the types of starches we eat and if necessary, take supplemental enzymes to support digestion particularly when starting on a high fiber diet.  Such supplements should be those that include amylase for starch digestion, alpha-galactosidase for the sugars found in beans and legumes, and cellulase which can aid with vegetable fiber.

There are other causes of gas and bloating aside from fiber and these are:

1. Swallowed air. It is normal to swallow small amounts of air while eating and drinking.  There are times when a lot of air is taken in when talking while eating, drinking carbonated beverages and eating too fast.  This produces an odourless gas that is high in nitrogen and oxygen which is released through belching.

2.  Processed foods. Eating processed foods on a regular basis can result in the production of excess gas.  Essential nutrients such as copper, magnesium, cobalt, chromium manganese and zinc are taken out of processed foods and as a result, the carbohydrates in these foods are not properly digested by the body and these become fuel for the production of gas.

 3. Poor food combining. The above author points out that fruit should be eaten alone because otherwise the digestive process will be slowed and the fruit can ferment.  Based on this logic, protein should not be combined with starchy carbohydrates. 

You may switch to a diet which consists of a lot of fruits, vegetables and grains without much pain and discomfort usually associated high fiber foods.  By taking a supplement that offers digestive support and addressing the other causes of bloating, your transition woud be pain free and comfortable.

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Find time for Fitness: Exercise for everyone

Making time to exercise is very difficult, especially for the working class. For them time is limited enough for work and can hardly be stretched further. Finding time to exercise can be extremely stressful. Thus exercising is always at the bottom of their things-to-do.

Which time is perfect for exercise?

After questioning 500 exercise participants, this is what we found out:
Only about 28% claimed that they exercise any time of the day and about the same percentage of people prefers the night time to exercise.

44% claimed to prefer doing exercise at the earliest time of the day and only 10% liked to do their time during midday.

A.M. exercisers—44%
Midday exercisers—10%
P.M. exercisers—28%
Anytime exercisers—28%

The Body’s Natural Rhythm
Through the course of the day your body goes through a series of energy inflation and deflation. Your body has a timetable set out for your day to day routine. Say that if you normally exercise at 6pm, then your body clock prepares your body for that burst of energy you need to get you through your exercise regime. And if you make an abrupt change to your workout schedule, let’s say you changed it to morning. Your exercise performance level might not be as effective enough as when you make it on your usual schedule.

Practicality rules
Does this mean you cannot change your work out schedule? Does it mean you cannot alter anything about your daily routine or it would raise havoc on your system? The answer people is no. It is but imperative that you find the time to keep fit regardless of the time of the day.

But otherwise, you still have to keep in check a steady schedule for your work out. And these are some tips to help you.

Squeeze it in
If you are unable to put in that 1 hour work out then a 15-20mins. will do just fine as well. You will still get impressive outcome from them.

Take 30 minutes before you start.
If you routinely wake up at 8:00 am then set your alarm at 7:30am and do your work out before you start your day. That blood rush in the early morning will perk you up like a cup of coffee. And in due time your body clock will just get used to it.
Take two lunches.
Sounds good? Yes it does! Putting half of your lunchtime to workout time is perfect time for you not to stay for the desert tray. Build-up your body and losing calories both at the same time is sweet enough.

Sleep time.
If you have little tikes in the house, turn naptime into workout time. While your baby sleeps get at least a few minutes of exercise. If done constantly throughout the day it would be the same as if you’ve done a 20-30mins. workout already.

Mix it up.
When you go through your work-out make sure that you mix it up a little bit. For instance after toning up those arm and leg muscles try also do toning for your heart muscles and maybe some breathing exercises as well. Mix it up during your 30mins workout, at least 3-4 times in the week.

It doesn’t matter what time of day you work-out, the more you get stressed on looking for the perfect timing the less it will make you focus on the important thing, exercise. There are no restrictions to time or schedule just as long it can get you to do the exercise is enough.

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Mental Tips and Techniques You can Use to get Results

It has always been a habit of mine to see a particular movie that talks about a coach who struggled to fight off his greatest fear before going to the gym. In the story, there a particular scene where the said coach endures an entire death crawl with a person on his back. He was able to finish up the blindfolded so that he won’t even think of giving up even before he finishes.

Personally, such courage and perseverance has set me to think over some thoughts before giving up on things that I think I could not endure. I battle with motivating thoughts when I feel like something is becoming monotonous and almost boring. There was a research known from a South African university that explains how our brains trigger some receptors that expresses a feeling of pain. This reaction is a defense mechanism that most athletes are aware of and can contrast through some mental tips and techniques. Such contrast then can enable them to maximize their workout potentials. A known body builder champion was able to set up some techniques that has provided him with great results and may enable some assistance for others as well. He states that having a particular goal is very important without which, techniques would deem very inefficient. Based from the said concept there are four helpful tips to maximize mind influence: First is to visualize success. Prior to sleeping hours one should have a certain goal of what activities they want to accomplish. It seems that there is a connection between sleeping and the subconscious that may affect outputs and daylight results; Second is using a mantra. Having a mantra or a particular phrase that could work motivations for oneself is important. In example, the known body builder has set a mantra of “I Own You!” whenever he is trying to overcome a new workout. It actually works not only for him but for those who have tried it as well; Third, Making your mind blank. This technique is a successful one that has been parted with some clients before enduring a particular activity. Setting oneself on only one thought and eliminating all others really has its beneficial effect. This kind of technique gets rid of negative thoughts that may force individuals to give up before achieving their goals.; and The last one is, being strong. This means claiming and motivating on oneself that they are ahead of any activity. Bodybuilding champion has always inculcated on their minds repeatedly that they are stronger than the weight of their lifts. Aside from these techniques it is also advised that people should perennially motivate themselves to do better on their next goal even though they have achieved the initial one. Aiming higher is the key. See More Weight Loss Reviews See More Weight Loss Articles

Eat less Weigh less

It is long believed that to lose weight you have to lessen your food intake. This, however, is one of the many weight-loss myths which may very well lead to unfavorable effects. Simply put, you have to burn up the calories you take in.

We have to understand how our body uses calories to effectively lose weight. Calorie is used by our body like fuel to provide energy. If you take in more calories than your body needs then you gain weight. But an abrupt change or too low of calorie intake will send the body to a crash thus making you into a food-feeding frenzy! And as a result this will disrupt your weight-loss program.

Basically, a less than 1,200 calorie diet is acceptable, although you have to get a suitable calorie-count so that you can lose weight more effectively. Studies have showed of women who have lost considerable amount of weight when they take in less than their target calorie-count.

Some dietitians advise that at various levels of your diet you have to vary your calorie-intake as well. This is because changes in the body weight, energy level and metabolism have to in balance with your calorie-count.

An excellent move would be to have your metabolism in top shape so that the calories you take in will be put to use thus helping you remove those excess weight. Here are some easy to follow techniques:

Breakfast is the most important meal of the day! It’s true to the last word ladies! Women usually skip meals and plunge into their day head on. You might think that you are saving yourself from calories but think again ladies! When your body shuts down for the night it needs to restart in the morning to get it functioning well during the day, get it burning up calories all day long. And when you eat nothing in the morning your metabolism will be slow to start up and you might feel sluggish and have no energy throughout the day.

Experts says a small amount of food is enough. It doesn’t have to be a full meal but some bread, fruit or dairy produce can get you going for your day.

Have a snack. Yes, you read it right! You can take snacks throughout the day. At least every 2 hours will be beneficial. This will eliminate that Im-so hungry-I-can-eat-a whole-pie episodes. Eating mini-meals keeps your metabolism high and on the go. Just keep it to a 200-400 calorie at least.

Think before you eat. Knowing what you will eat gives you a better idea of what you are putting in and what you don’t need to eat. This might take sometime to get used to but its really quite simple. Plan ahead of time what food to eat at every meal time. You will be more energized and have more focus on your work throughout the day. Also be sure to take healthy snacks. Foods that are rich in fiber are the best choice for you.

As soon as your body gets into this routine, you will find it easier to lose those excess weight and stay active all the way. You will be on your way to a healthier you without any adverse effects.

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Top 10 Healthiest Jobs

If you’re one of those people whose lives revolves a nine to five office work, and still haven’t moved up the ladder you may have to think twice on the kind of lifestyle your dealing with now. An unhealthy career could be a result of one’s stressful life, lack of physical activities and even low self-esteem. During these times that one should made that ideal decision to switch lifestyle.

One of the factors that could bring great impact to one’s health is the working environment. It may seem harmless but the unsatisfactory feeling one would have about their workplace provides great impact on one’s emotional and intellectual standing. Such condition could result in one’s productivity hence, it is essential to shift in a positive lifestyle. It does not necessarily means quitting one’s job and to replace it with plain dieting and fitness regimen but rather to incorporate such methods into the daily routine. Since we spend more of our waking hours in an office or performing our jobs it is essential to rid of workplace stress. If not, this would be a cause of frequent absences and low productivity that may affect the company in general. During those times that you feel like exploding from work stress, just breathe in deeply until you achieve calmness before returning back behind your desk. The best way to relieve stress is one that involves physical activities. How about taking a few minute walk during those break time. Get rid of bad habits such as smoking and turn into leg stretching walk down the office corridors or yards. The important thing is that you have involved yourself in some movements no matter how short it may seem. It would be ideal to wake a little early to prepare some nutritious foods that could replace pre-packed foods. Home prepared snacks are safer to binge with during working hours. It would also be helpful to avoid taking in too much caffeine. Making some adjustments to your working area could also add some positive vibes. Keeping such area arranged and well organized could trigger calmness and pleasing effects. Remember to keep your cool most of the time things happen and there is no use on being upset on things that we have no control of. Believe that you can change things and avoid listening to loud people with negative thoughts. Instead, try hanging out with other people with much positive things and ideas to share. A list of the prime 10 healthiest jobs was provided through some website post. Although there was no mention of athletic sports, there were such related careers enlisted that are said to promote harmony in a workplace environment and it includes: Activity Specialist, Chiropractor, Choreographer, Florist, Massage Therapist, Nutritionist, Personal Trainer, Professor, Running Coach and Yoga Instructor. See More Weight Loss Reviews See More Weight Loss Articles

7 High-powered Protein foods

Protein is one of the substances your body needs to grow and work properly. Your body needs protein every day to carry on with its regular activities. Your muscles, especially, is powered by protein to produce contraction so that you can have firm and toned muscles. But the body has to get enough supply of protein in order to do this.

Dietitians suggests the following protein amount for certain individuals:

Inactive individuals : 0.4g of protein per pound of body weight ( a 180lbs man will need 72g)
Active individuals : 0.5 – 0.75g

Sport-active individuals : 0.6 – 0.9g

Body builder individuals : 1 – 1.25g

Be informed that almost all foods contains protein. But here are some foods that are an excellent source of protein to help you build and tone up those muscles.

Egg whites – It may not be very enticing but its protein-packed!
Experts agree that egg whites are packed with protein that can be easily digested without the worries of ingesting those nasty fat.

Whole Egg – The egg yolk can make some people uneasy. Dreading the infamous fat within most people are afraid of consuming this dairy produce. But in truth, it contains great amount of protein which is very helpful not only for the muscles but for the hair, nails and the skin It just needs to be taken in adequate quantity.
Studies have shown that the egg yolk contain far much higher amount of protein than the egg whites. Taking an egg a day is enough but not enough to get your cholesterol high.

Steak—If you want to build up those muscles then get crazy on red meat. Not only is it packed with amino acid built protein, but it also contains creatine and iron
. Giving you a 3 way dose of much needed nutrients to get you through your day..
Chicken—Want to eat meat without the guilt? Head up for some lean chicken breast meat. It may not be red meat but it contains enough protein for your body needs. One lean cut contains only 2g of fat.

Tuna—It is not very uncommon to see a gym buff eating away tuna, fresh from the can, while doing some exercise routine. Maybe because they understand what their tuna is packing. Tuna meat is very high on the essential amino acids ,building up the protein, which is necessary if you want to bulk up those muscles. And because of the omega 3 nutrient, tuna meat lessens the threat of arterial disease.

Cottage cheese— It may not seem much to men, but cottage cheese packs a wallop of protein within. It contains an exceptional amount of protein which is relative to what your body needs.

Salmon—Tired of eating tuna? Well, salmon is a great alternative to relieve you from your tuna-eating days! It packs in just about the right amount of protein you need for your diet. As it also contains the omega-3 nutrient you can be certain to live a fair amount of years additional. It has an exceptionally eminent amount of protein as well as a complete strain of amino acids.

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