Rich Fiber Foods Slimming and Improve Health

Seven Rich Fiber Foods

The World Health Organization set to 25 grams the minimum amount of fiber that every person should consume daily. Foods rich in fiber have a number of properties essential for the proper functioning of the body, such as improving hydration, regulate bowel movements or burn excess fat. It is also recommended for people who do some type of weight loss program because it prolongs the feeling of satiety.

Several studies have shown that consumption prevents various diseases, among type two diabetes, obesity, certain types of cancer or coronary diseases. However, the daily intake of foods rich in fiber is still far from achieving the minimum recommended amounts for most people, as shown by various studies and reports. The last one is the one published by Nutrient Health 2012, which studied the eating habits and the interaction between nutrition and health. According to their results, only 22% of men and 12% of women reach the recommended amount, set at 25 grams per day.

The differences in fiber intake do not occur only between men and women, as the older and income closer we get to the recommended amounts, according to the report. In the case of obese or overweight persons its intake is also below the average.

The food groups that contain more fiber are vegetables (21%), bread and biscuits (18%) and fruit (16%). In order to achieve fiber daily amounts recommended by WHO propose a list of foods most suitable for this purpose. Before, we must take into account that the fiber must always be a food supplement because it is not a nutrient, and not directly concerned in essential metabolic processes of the body, but its importance is that plays a very important physiological function for our body.

Fiber in Breads and pastries

The unrefined flour breads are those that contribute more fiber to the human diet. By contrast, white breads, refined flours, are those that provide a lesser amount, reaching a mere 3%, while the bread can have between three and four times more fiber (about 5.6 grams per 100). Intake 100 grams of biscuits will provide about 9.2 grams of fiber. The pasta made with wheat and rice 3.7 2 grams. Of the breads, the most avoided by nutritionists is refined white flour bread, refined flour argue that possess such a degree of development that much of the properties of fiber and minerals that are lost in the refining process.

Fiber in Cereals

Grains contain starch which is the main component of human food. The seed is surrounded by a shell composed primarily of cellulose, which is the major component of dietary fiber. This food can provide an average of 45 grams of fiber per 100. Popcorn contains about 15 grams of fiber per 100.

Fiber in Vegetables

The complex carbohydrate in vegetables, such as cellulose, makes them a rich source of dietary fiber. They have between 11 and 25% fiber, together with cereals being the main source of this. Lentils, peas and beans help fight cholesterol.

Fiber in Fruit

About 2% of the fruit is dietary fiber. The components of the plant fiber that we can find in them are mainly pectin’s and hemicelluloses. The skin of the fruit is the one with the highest absorption of fiber, but also where we can find several traces of contaminants such as pesticides, which are difficult to remove except with peeling the fruit. The coconut owns 10% fiber, 6.1% raspberries and figs between eight and ten percent.

Fiber in Nuts

Its high fiber intake and produces a rapid transit of food through the intestinal tract. It is shown that a diet rich in nuts prevents constipation and intestinal diseases. The fibers mission is delaying the absorption of sugar, which allows you the energy boost and longer without being converted into fat. The most recommended are almonds (12% fiber), followed by nuts (9%).

Vegetables

The vegetables are essential in the second level of the pyramid of food. In addition to providing carbohydrates, micro nutrients provide slow absorption and dietary fiber. Vegetables should be taken five to six servings of vegetables in a day. Avocados or artichokes are between five and six percent of fiber, while tomato 3%.

Spices with Fiber

They are basic to maintain a balanced diet, as well as serving as flavor enhancers. Cinnamon contains 53% fiber and rosemary and oregano 43%.

Tips 2 HEALTH COMPILATION part 1

Miracle Cure For Anything That Ails You Is As Close
As Your Supermarket Shelves - By Susan Jimison

Illness	Food	Effect
Headaches	Fish	Eat plenty of fish - fish oil helps prevent headaches. So does ginger, which reduces inflammation and pain.
Hay Fever	Yogurt	Eat lots of yogurt before pollen season
Strokes	Tea	Prevent buildup of fatty deposits on artery walls with regular doses of tea.
Insomnia	Honey	Use honey as a tranquilizer and sedative.

How youll Adjust Your Life with Diabetes

How youll Adjust Your Life with Diabetes

A lot of individuals with unwellness simply cannot appear to just accept the actual fact that they need the disease. once doctors initial tell those who area unit diabetic most of them are overpowered and feel as if they fully lost management of their lives. this is often perceivable as unwellness may be a terribly serious disease that has many complications wherever a number of which may be life threatening. Living with polygenic disorder isnt simple. But, there are ways where youll be able to properly manage the disease, which can also allow you reside a standard life.

If youre diagnosed with polygenic disorder, the foremost vital issue that you simply ought to do is to urge all the way down to the fundamentals. For starters, raise your doctor to write directions down on however and once to take your medications. youll additionally need to raise them however typically you ought to check your glucose level with the glucose meter device.

It will additionally assist you out throughout the primary few weeks if you request facilitate from your doc and a nutritionist or a specialiser once it involves designing your meals. theyre going to additionally offer you recommendation on a way to set up your own meals and additionally tell you what foods that you simply ought to regulate, and what foods that you simply ought to eat many.

With a written menu, youll be able to relieve plenty of stress when the initial number of weeks of identification.

You also ought to perceive additional concerning what you cant eat, and therefore the quantity of food that you simply will and cant exceed. This way, youll have a additional full information concerning designing meals. A nutrition knowledgeable are able to assist you create a healthy diet and additionally teach you ways to follow your diet effectively and simply.

If you wish to turn, youll realize that your specialiser are able to assist you out once it involves designing meals which will permit you to turn while not compromising your overall well-being.

After you get the suspend of the fundamentals, like consumption in keeping with your diet set up, checking your glucose level, taking your medications, and doing exercise, consecutive step is to continue educating yourself concerning the malady. Check for seminars and categories that concerned polygenic disorder management and care. Here, youll be able to find out how to require care of yourself and the way youll be able to forestall complications brought upon by polygenic disorder likewise as a way to affect it.

Adjusting to a diabetic style isnt simple, particularly if you have got fully grown familiar with living the type of life that junction rectifier you to the malady. However, with time and patience, youll shortly fits this sort of style and itll eventually become wont to you. its additionally vital to recollect that if you have got any issues regarding your health, you ought to invariably consult your doctor concerning it. theyre going to be quite useful in providing you with recommendation likewise as serving to you address the malady.

Living with polygenic disorder isnt simple. But, with correct management and discipline, youll see that you simply are able to eventually live a life that you simply will contemplate as traditional. bear in mind the following pointers and youll be able to conquer polygenic disorder.

LOVE is in the hAIR!

When is the last time you showed your hair some love?

Whether you are fighting dry hair during the winter months, or frizz during the summer, it is always good to reevaluate your beauty regimen to make sure you are giving your hair everything it needs to be thick, healthy and beautiful all year ‘round. 

In honor of Valentines Day, here are four easy ways to show your hair a little extra TLC. 

• Feed Your Hungry Hair – It may seem unrelated, but what you eat, or don’t eat, has a huge impact on the health of our hair. A diet rich in whole foods, especially protein, is essential to achieving and maintaining healthy hair, while on the flipside, caloric, iron and protein deficiencies are among the most common nutritional triggers for unhealthy hair and hair loss. So if you want to show your hair you care, put down the box of chocolates and replace it with one of the many, healthy hair foods, like salmon, which is loaded with omega-3 fatty acid, dark green vegetables for vitamins A and C, and nuts, which are a terrific source of zinc, which can prevent hair shedding. 
• Avoid Over-Styling – Salon perms, Brazilian blowouts, frequent color treatments and even that super hot blow dryer or that flat iron used over and over again at home can degrade the proteins that make up your hair and its protective cuticle. Turn down the heat or say ‘no’ to the compulsive flat ironing in order to protect your hair from thermal damage. Products like Pantene Thermal Protection and Shine Spray can be helpful in decreasing friction and improving shine. Harsh chemicals are another risk to your hair. 
• Treat Your Scalp – Healthy hair starts with a healthy scalp! But unfortunately, too many women forget to give their scalp the attention it needs. Daily shampooing and conditioning may help keep your hair healthy, but sometimes the scalp needs a little specialized attention. Whether your scalp is dry, itchy, flaky, or oily, it is easier than you may think to get a beautiful healthy scalp. Love your scalp like you love the skin of your face, and take care of it the same way. 
• Give Your Hair a Boost – Sleep habits, smoking, medications, and alcohol consumption can all affect the health of your hair. With so many factors at play with the health of our hair, including our genetic risks and inherited hair qualities, it is good to remember to give your hair a little extra TLC from time to time. For many looking to give their at-risk hair a little boost, “LOVE” is spelled “L-A-S-E-R.” Originally getting the nod from the FDA as a side effect-free way to treat hair loss, low level laser "brushes," "hoods" and "caps" are now being used by more women to simply improve hair quality by helping hair follicles create thicker, fuller, shinier and healthier hair. 

Just remember, your hair can be your crowning glory, or an endless nightmare—it is up to you! Isn’t it time you showed your hair some love? 

11 Natural Remedies To Get Rid of Allergies

Allergies are caused by the type hypersensitivity overreaction of the immune system. When the body is in contact with the specific allergen, IgE antibodies increased hyperactivity of white blood cells (leukocytes), which causes allergic reactions and inflammatory responses. Inflammatory responses include hives, fever, asthma and eczema as a reaction to food or insect stings. However, allergic reactions can also occur in response to something that was not harmful.

Causes and Symptoms of Allergies

Allergies are caused by many factors such as food, drugs, insect bites, pet dander, and other allergens. During an allergic reaction, the major biochemical change is the release of histamine in the blood stream that affect the eyes, nose, skin, throat, and gastrointestinal tract (GI).

Some common symptoms of allergy are hives, rash, runny nose, wheezing, sneezing, and itchy eyes. Allergies must be treated because if left unchecked could potentially trigger a serious condition called anaphylaxis. People who experience anaphylaxis will experience difficulty swallowing, shortness of breath, dizziness, and inflammation of the lips, tongue, throat, and gastrointestinal tract. Sometimes, anaphylaxis can cause loss of consciousness

Natural Remedy for Allergies

Various treatment options are available for allergies include anti-histamine, steroids, and others. In addition to the above drugs, is also an effective natural remedies to get rid of allergies. In order for effective treatment of allergy, allergen must be identified, along with avoiding further exposure. For example, people with peanut allergies are advised not to take food to avoid allergies.

Here are some traditional medicine to get rid of allergies:

1. Honey

One of the most effective natural remedies for the treatment of allergies is honey. Honey is made ​​up of pollen and other materials are effective. Locally produced honey is recommended because it contains pollen plants against allergic reactions by stimulating the immune system.

2. Quercetin

Quercetin is an antioxidant found in foods such as apples, berries, onions, and black tea. Quercetin helps block the synthesis of histamine thereby reducing allergy symptoms.

3. Natural antihistamines

Vitamin C is a natural antihistamine. Increase your intake of vitamin C from food to help treat allergies. Antihistamine drugs can also be used to amplify the effects of a natural antihistamine.

4. Natural antioxidants

Natural antioxidants can be obtained from fruits and vegetables. Some fruits and vegetables are recommended to treat allergies include grape seed extract, bananas, apples, tomatoes, carrots, and onions.

5. Gargling with salt water

An effective natural remedy for treating swollen throat from allergies is to rinse using a solution of warm salt water. In addition, saline nasal spray helps remove pollen or other allergens that are in the nose to reduce allergic reactions.

6. Omega-3 fatty acids

Omega-3 fatty acids have the ability to inhibit the synthesis of inflammation-causing chemicals responsible for triggering allergic reactions. Food sources of omega-3 fatty acids include walnuts, flaxseed oil, and fish oil.

7. Green tea

Green tea contains a natural antihistamine that helps relieve allergies. You can drink 1-2 cups of green tea every day to get rid of allergies.

8. Apple cider vinegar

Apple cider vinegar has properties that help treat the itching caused by allergies. Apple cider vinegar can be included in the diet or diluted in water and applied on the affected area allergies. Apple cider vinegar also helps in getting rid of bacteria and germs.

9. Ginger

Ginger is a natural remedy for allergies as effectively as honey. Ginger is also a natural antihistamine and decongestant. ½ slices of ginger can be added to tea or eaten with honey to treat and prevent allergies.

10. Garlic

Garlic contains antiviral properties so it is considered as one of the most effective drugs to relieve allergies. Raw garlic is more effective than cooked. You can consume 3-4 cloves garlic mixed with honey every day to prevent allergies.

11. Peppermint

Peppermint acts as a natural decongestant to help reduce the symptoms of viral infections and allergies. Peppermint tea also helps to reduce sinus problems and help get rid of cough

The Difference Between Antihistamines and Decongestants

Decongestants and antihistamine commonly used to treat a variety of disorders associated with the upper respiratory system (nose, mouth and throat). A common problem that affects the nose, mouth and throat such as colds and various types of allergies.

These conditions cause discomfort such as sore throat, stuffy nose, sneezing, coughing, itchy and watery eyes, etc.. These symptoms are triggered mainly by the swelling of blood vessels in the nasal cavity or due to histamine release. Decongestants and antihistamines are two types of different drugs have different effects.

Decongestant Vs Antihistamine

The difference between decongestants and antihistamines are described in the following points:

Antihistamines

1. Histamine is released when antibodies tend to make small blood vessels in the eyes, nose, and skin become dilated. Consequently, there is a variety of symptoms such as skin red and itchy, runny nose, sneezing, and red eyes and runny. To overcome this condition, given antihistamine to inhibit histamine release. To be effective, an antihistamine should be taken when allergy symptoms begin to appear.

2. Some first-generation antihistamines are commonly used diphenhydramine and chlorpheniramine. Currently, there is also a second-generation antihistamines such as loratadine, fexofenadine, and cetriizine which has better quality.

3. The side effects of antihistamines include dizziness and drowsiness.

Therefore, jobs that require mental alertness such as driving or operating heavy machinery should be avoided after taking antihistamines. The best time is taking antihistamines before bed at night.

4. Someone who has taken drugs such as antidepressants or sedatives should avoid antihistamines. This is due to the combined effects of these drugs can have adverse effects on health.

Decongestants

1. The blood vessels were present in the membrane of the nasal cavity will dilate when in contact with a virus or allergens. Dilated blood vessels will also be accompanied by fluid and mucus production. Excess mucus that will meet the airway causing breathing difficulties.

In this condition, a decongestant to help reduce swelling and narrowing of the blood vessels return wide. Thus, airways to be open and free from mucus blockage.

2. Previously, popularly used as a decongestant phenylpropanolamine but then discontinued use due to adverse health effects. Currently some of the commonly used decongestants include pseudoephedrine and phenylephrine.

3. Decongestants act as a stimulant and increases the pulse rate that makes someone difficult to sleep. Thats because, decongestants should be consumed during the day and avoid it before bed.

4. Because of its narrow blood vessels, people who have high blood pressure, heart disease, and thyroid problems or glaucoma should avoid the use of decongestants

Foods Not Macros Isoenergetic Breakfast With Identical Macronutrient Content More Satieting With Eggs vs Flakes Plus Omega 3 Microbiome Obesity Interactions

Eggs or Flakes? Not 30% vs. 25% protein! A brief reminder of the fact that the stuff you eat is still food.

I am not quite sure when or why this happened, but I know that more and more people are thinking in terms of "macros" instead of foods. What I do know, though, is that the recent publication of studies from the Pennington Biomedical Research Center at the Louisiana State University System (Bayham. 2014) and an ostensibly unrelated study that was conducted by researchers from the Alimentary Pharmabiotic Centre, Biosciences Institute in Cork and scientists working at the local university and the University of Pittsburgh School of Medicine (Patterson. 2014) confirms - once again (!) - how futile this ignorant approach to nutrition actually is.

Eggs vs. cereals - not the best example, but...

In that, I am well aware that the "battle" between an egg- and a cereal-based breakfast in the Patterson study is not exactly a good model of whats currently going on in the health and fitness community. With cereals being labeled as "the devil" (its always nice to be "anti", isnt it?), no one would after all consider having ...

• One-and-a-half cup of Special K® RTE cereal, 200 ml Silk® original soymilk, one slice of Natural Grain “Wheat n’ Fiber”® bread, 13 g of butter, and 10 g of sugar-free strawberry jam (CG)

... for breakfast. In view of the fact that the same can be said for the calorie- and mocronutrient matched "high quality protein" breakfast, i.e.

• Two scrambled eggs, 120 mL skim milk, two slices of Holsum® thin white  bread, 5 g of butter, and 18 g of Smuckers® strawberry jam

... I still believe that the consequences of "breaking the fast" (learn why I am calling breakfast thus in "Breakfast or Breaking the Fast" | read more) with eggs vs. Special K are still relevant to the previously introduced context. And if you know that the acetylated form of ghrelin and PYY are "satiety hormones", it does not take a rocket scientists to interpret the data in Figure 1.

Figure 1: Level(s) of "satiety hormones" after the different breakfasts (Bayham. 2014)

What is difficult to tell, though, is whether the increased satiety after the egg breakfast would actually lead to a reduced intake at the subsequent meal.

• On an individual basis, i.e. on just one of the two eating occasions, the higher levels of acetylated ghrelin and PYY did not suppress the 20 healthy overweight or obese subjects energy intake during the subsequent lunch
• For day 1 and day 7, together, on the other hand, the 64kcal the egg eaters consumed less than the cereal eaters did reach statistical significance.

If we throw overboard all the things we (believe) we know about the fallacy of calorie counting, this would translate into a ~448kcal difference for one week and a whopping difference of 23,360kcal for a year, which should shed ~3.3kg of body fat a year.

7000kcal for 1kg of body fat? I know that this is a naive miscalculation, but it should suffice to demonstrate that the protein quality (remember the amount of protein in both breakfast conditions was identical) counts and two eggs (vs. Kellogs Special K) can make the difference between slow, but continuous weight gain on the one and weight stability (or more) on the other hand.

Whether or not similar concrete weight loss vs. gain effects can be achieved with different types of fat is nothing study #2 in todays science mash-up here at the SuppVersity could answer. What it can tell you though, is that protein and obviously carbohydrates, where even Mr. Average Joe thinks in terms of "low GI" = good and "high GI" = bad carbs, these days, is by no means the only food component, where unspecifically counting macros is not going to cut it (or get you cut, if thats what you want to achieve).

This is not just about fish oil

"Of course, the bad omega-6s" ... I know that this is what youre thinking right now, but lets be honest, isnt that a bit narrow-minded?  It sure is and still, the results Ellaine Petterson and her Irish and American colleagues present in their most recent paper demonstrate quite clearly that the ingestion of fish and flax seed oil has pretty unique effects that go beyond its ability to increase the tissue concentrations of DHA to levels way beyond what youd see in low fat or high fat diets with palm, olive or safflower oil powered high fat diets.

Increased lipid oxidation in athletes w/ low dose fish oil (Filaire. 2010)

The health benefits of omega-3s: The often-cited evidence of the benefits of high omega-3 levels in the cells is by far not so conclusive as the laypress and supplement producers would have it. Danthi et al. have shown only recently that fish consumption, but not the omega-3 content of your cells is a reliable predictor of cognitive performance in the elderly. Associations between heart health, mortality, etc. and cellular omega-3 levels could thus be mediated by the whole food source of those omega-3s, i.e. fish consumption, and not by their mere presence in the cells, as well.

In addition it lead to an increase in the relative abundance of bifidobacteria, a gut tenant that has been linked to all sorts of beneficial health effects, but has recently been outshadowed by various strains of lactobacilli (0.95% vs. more than 2% in all other groups), which - and this is an important information - were the lowest in the rodents who were kept on diets with 45% of the energy from fish and flaxseed oils.

Whether or not, the negative effects of fish oil on the lactobacillacea count in the guts of the lab animals is also partly responsible for the more or less disappointing effects the fish and flax seed diet had on the body composition (Figure 2) of the wild-type C57BL/6J male mice (21 d old) in the study at hand is questionable.

Figure 2: Body composition analysis at the end of the study (Patterson. 2014)

Its not impossible, though. A brief glance at the insulin levels and leptin levels in Figure 3 reveals that neither of them looks anyway close to what someone whos religiously taking his fish oil caps on a daily basis would be expecting. In the end, it is thus not really that surprising that only the palm oil diet group ended up with an inferior lean-to-fat mass ratio of 1.17 (vs. 1.33 in the omega-3 group).

Figure 3: Changes (%) in relevant metabolic markers in response to the different diets (Patterson. 2014)

The results of the study at hand, i.e. the effects on body composition (Figure 2), as well as blood glucose and lipid metabolism (Figure 3) are thus clearly not in line with the ubiquitously placated message that "fish oil is good for you" - a message, the indoctrinated average supplement junkie will still discern from the abstract of the study:

"[...] Ingestion of the HF-flaxseed/fish oil diet for 16 weeks led to significantly increased tissue concentrations of EPA, docosapentaenoic acid and DHA compared with ingestion of all the other diets (P< 0·05); furthermore, the diet significantly increased the intestinal population of Bifidobacterium at the genus level compared with the LF-high-maize starch diet (P< 0·05). These data indicate that both the quantity and quality of fat have an impact on host physiology with further downstream alterations to the intestinal microbiota population, with a HF diet supplemented with flaxseed/fish oil positively shaping the host microbial ecosystem." (Petterson. 2014).

Neither the "loss" of lactobacilli, nor the - if anything - negative effects of the high omega-3 diet on the lean-to-fat-mass ratio and the amount of insulin thats floating around in the rodents blood are mentioned in said abstract.

Fat = Diabetes - A FAT Mistake?

If you go take a look at the actual study data, we are thus left with the question, whether the purported benefits of having high amounts of omega-3 fatty acids in our cells (see red info box a couple of paragraphs above) are real enough (or really enough - whatever you prefer) to discard the fact that the study at hand would actually suggest that olive and not fish + flaxseed oil should be your go-to source of dietary fat on a high fat diet.

Moreover, if we abandon any paradigmatic believes, we would even have to concede that - within the current context, i.e. a rodent study and a diet with protein contents of only 19.2% (low fat) and 23% (high fat), the low fat mix of 1.25% of palm, 1.25% olive, 1.25% safflower oil, 0.625% fish and 0.625% flaxseed oil the rodents in the starch and sucrose groups received is superior to any of the high fat variants.

You may say that this is "rodent shit" (and it is, because this is what the scientists analyzed to access the SFCA metabolism of the mice) and a mere coincidence, but wouldnt you agree that this oil mix looks a little too much like the mixture youd get on a low-to-moderate fat diet with olive oil as a staple for everything, where you add oils, palm and safflower oil from processed foods on your cheat days and fish oil / omega-3s from your once or twice a week serving of salmon... ?

Enough of the speculations, though: What I actually wanted was to remind you of the fact that youre still eating food not proteins, carbohydrates and fats and that there are physiological performance-, health- and longevity related, as well as psychological downsides, I can only hint at in the info-box to the right, to any form of "as long as it fits my macros" ignorance.

References: 

• Bayham, Brooke E., et al. "A Randomized Trial to Manipulate the Quality Instead of Quantity of Dietary Proteins to Influence the Markers of Satiety." Journal of Diabetes and its Complications (2014).
• Filaire, Edith, et al. "Effect of 6 Weeks of n-3 fatty-acid supplementation on oxidative stress in Judo athletes." International journal of sport nutrition 20.6 (2010): 496.
• Danthiir, Vanessa, et al. "Cognitive Performance in Older Adults Is Inversely Associated with Fish Consumption but Not Erythrocyte Membrane n–3 Fatty Acids." The Journal of nutrition (2014): jn-113.
• Patterson, E., et al. "Impact of dietary fatty acids on metabolic activity and host intestinal microbiota composition in C57BL/6J mice." The British journal of nutrition (2014): 1-13.