Category: Weight Loss Exercise

Facts on Fiber – As well as much better sources than bread and grains

Post author By admin
Post date July 15, 2015
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Fiber is one of those things that we are told to eat more of yet there should be some confusion. Not all fiber is alike.

Most Americans know that foods high in fiber are full of nutrients because they are less processed. There are two kinds of dietary fiber and you need both.

Two Types of Fiber

Insoluble fiber (the type that does not dissolve in water and is found in wheat bran, oats, whole grains and vegetables) helps promote regularity, prevent hemorrhoids and diverticulosis. It may also help prevent colon cancer.

Soluble fiber (the type that dissolves in water, found in oat bran, oats, beans, apples and carrots) helps lower blood cholesterol levels and control blood sugar levels in people with diabetes.

According to the American Dietetic Association’s(ADA) Dietary Guidance for Health Children aged 2 to 11, the perfect fiber intake has not been defined.

Several organizations have suggested that children over 2 consume a daily intake equal or greater than their age plus 5 grams per day. So if you have an eight year old, he or she might consume 13 grams of dietary fiber per day. Ultimately, they should build up to consuming 25 to 35 grams per day after the age of 20 years.

But that may seem a long way off for your child.

How can you Incorporate Fiber into your Daily Diet?

First, start consuming high fiber foods in small amounts. Let your body adjust by increasing the fiber you eat in small increments. If you increase your fiber intake dramatically, gas, diarrhea, and bloating may result.

Here are some great sources of fiber from a great page on Fiber at Mercola.com

t is actually because your body can’t digest fiber that it plays such an important part in digestion. Soluble fiber, like that found in cucumbers, blueberries, beans, and nuts, dissolves into a gel-like texture, helping to slow down your digestion. This helps you to feel full longer and is one reason why fiber may help with weight control.

Insoluble fiber, found in foods like dark green leafy vegetables, green beans, celery, and carrots, does not dissolve at all and helps add bulk to your stool. This helps food to move through your digestive tract more quickly for healthy elimination. Many whole foods, especially fruits and vegetables, naturally contain both soluble and insoluble fiber.

However, increasing your fiber intake gradually should minimize these effects. Substitute peas, nuts, beans, fruits and vegetables for some of the processed foods you eat.

Think about replacing high fat or highly processed foods with high fiber foods.

Second, drink plenty of fluids to help the fiber do its work. Make sure that you are drinking lots as you will have a lot of trouble running that fiber through your system without enough water to make it work

Third, choose foods, not fiber supplements, to gradually increase your intake of fiber. Fiber containing foods offer other nutrients like vitamins, minerals and protein while supplements may not. Here are some healthful combinations that can be incorporated into your daily menu:

Visit the Family Health site site to see a table with the amount of fiber in common foods.

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Weight Loss Exercise

What The Heck Is The 10 Day Miracle Diet?

Post author By admin
Post date July 15, 2015
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I am not too sure how good a 10 day diet is but thought I would post this diet that seems to be making it’s rounds on the internet. What do you think?

Has this or anything like it worked for you in the past?

Just a note from me is that I think that this is a very short term diet, very high in veggie type vitamins and high water foods and very low calories.

As they say in the end this is more like fasting more often then not and one more thing, I am not sure about so much coffee. Coffee screws with your metabolism.

The 10 Day Diet

Here, is the fastest safe weight loss program that is scientifically sound-a 10 day diet that wages lightning warfare against fat in true blitzkrieg fashion. It is a low-calorie, high-protein diet with enough carbohydrate to burn up fat but it contains an absolute minimum of foods containing fat calories since your object is to consume these from your fat reserve.

Lose 10 pounds in 10 days

The fatter you are, the more you can expect to lose on this diet. The average over person who is reasonably active physically can anticipate an actual fat loss of about 5 pounds in 10 days.

Total loss of should be even greater and immensely gratifying. An average loss of a pound a day, or a total of 10 pounds at the end of the 1o day period is not too much to hope for as the readjusting tissues begin to eliminate surplus water.

Your actual loss will depend upon physical activity, previous caloric diet level, rate of metabolism, tendency of tissues to retain water, and other factors.

In rare cases of extreme water retention it may take four or five more days to show the most weight loss, but when it does show up it often does so with some suddenness.

If you don’t get results on this 10 day diet -we hate to say it -the suspicion is in order that you’re doing between-meal “piecing” or sneaking in an extra snack here and there. At its level of approximately 750 calories, loss is inevitable. Well until of course your metabolism comes crashing down.

Take as much water, black coffee or clear tea as you wish. Restrict salt, though this is unnecessary unless there is actual water retention

Use lemon or orange in tea.
Use salt, pepper and vinegar in salad dressings.
Take a daily teaspoon of baking soda in water to guard against possible acidosis.
Take a daily tablespoon of calcium phosphate for mineral values if your doctor approves.
Change the order of foods within the day. Use the milk allowance in coffee or tea.
Add white of a second egg to egg portions for greater satisfaction, few calories.
Change the order of a day’s complete menu from one day to another if it helps you better to utilize cans of opened foods. Substitute one meat for another (but retain the two servings of liver). Use buttermilk instead of skim milk.

On the 10 Day Diet You Must:

Boil or poach eggs (any method except frying). Broil, boil, bake or roast meats, never fry them. Use water-packed apricots, peaches, etc., or drain off the heavy syrup. Eat only the lean portion of meats.

On the 10 Day Diet You Must Not

Use mayonnaise or oil dressings (mineral oil is permissible but may prevent Vitamin A absorption from vegetables; Vitamin Cocktail guards against this).
Use sugar or butter, cream or fats in foods or their preparation.
Omit items (except coffee or tea) or eat less food than is allowed per day.
Continue the diet beyond ten days without your doctor’s permission, or begin it if he advises against rapid reduction (the diet is perfectly safe for anyone in normal health).

10 Day Diet Vitamin Cocktail

This tasty and vitamin-packed little drink is a valuable accessory to any reducing diet-splendid even if you aren’t reducing, for that matter.

It is rich in Vitamins A, C, the B complex, and D, and guards against deficiency of these essentials in restricted diets. The calorie value is negligible considering its vitamin richness. Mix fresh daily and serve chilled.

Mix a tablespoon of dried brewer’s yeast with five drops of haliver oil with viosterol (or other A and D concentrate) in ½ glass of tomato juice. Substitute other fruit juices if you prefer; some persons find milk a more pleasing vehicle than juices.

Or you may prefer to munch brewer’s yeast tablets, take one haliver oil capsule per day, and include citrus juices for all-around vitamin protection.

When the body is completely starved for longer than a brief period, it slows down its metabolism in order to conserve its substance-whereas your object, as a reducer, is to use up that substance.

Eventually, of course, a starved body must begin to pull calories from fat stores and the breakdown of these fats results in an accumulation of acids which do not have sufficient minerals and buffers to neutralize them because you have been eating so little food.

It is unlikely that a one-day fast could injure you, if you are in normal health and the idea has any appeal, but the benefits (aside from psychological ones) are dubious from any long-term point of view and physicians who favor rapid reducing diets do not prescribe fasts.

As you can imagine I did not create this Miracle 10 Day Diet but if you try it why not send me a tweet or a note on Facebook?

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Weight Loss Tips for Women over 40

Post author By admin
Post date July 14, 2015
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I know that weight loss tips for women over 40 is a very popular topic. If you are over 40 and trying to lose weight here are some great tips that should help you out

Weight Loss Tips for Women over 40

1. Make sure that you are eating well – When you are trying to lose it is very important for you to make sure that you are eating correctly.

When I talk about eating correctly, most women have a low metabolism and need to speed up their metabolism. So make sure that you are eating lots of times, at least 5 times a day and small meals.

2. Give yourself lots of exercise – When I talk about exercise I mean that you again need to raise your metabolism, and the best way to do this is through high intensity weight based workouts.

Try to keep a good schedule of doing cardio to keep your metabolism up as well as trying to get workouts in. You may wonder why weight workouts?

Well anytime you are working the big muscle groups, back, chest, and especially legs, you will force your body to raise your metabolism.

3. Eat a low GI Type Diet – A diet with low GI foods will help you a lot.

The idea of low GI, or low glycemic index, foods is that these foods will burn more slowly and stop your blood sugar from fluctuating so much and will keep you healthier, raise your metabolism and is a great weight loss strategy as far as eating goes.

4. Get Exercise all the Time Anytime – This means that if you have a choice to walk do it. If you have the opportunity to take stairs instead of an elevator do that.

I find that those extra few hundred steps that you can get in a day make the biggest difference

So now that you have the basics of loss tips for women probably of any age but mostly for those over 40 it is time for you to do the work of getting yourself in better shape and losing weight.

Look around the articles below and see if there is more that can help you on this blog.

20 Weight Loss Tips 7 Natural Weight Loss Tips Healthy Weight Loss Tips Exercise Tips for Women