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Anita B

Fiber - 0 views

kidshealth.org/...fiber.html

sources of fiber fiber types

shared by Anita B on 09 Feb 12 - No Cached
  • So, what exactly is fiber?
    • Anita B
      Anita B on 09 Feb 12
       
      Fiber is found in plants and are the carbohydrates that cannot be digested.
  • Sometimes, a distinction is made between soluble fiber and insoluble fiber: Soluble fiber partially dissolves in water and has been shown to lower cholesterol. Insoluble fiber does not dissolve in water, but that's why it helps with constipation
    • Anita B
      Anita B on 09 Feb 12
       
      Fiber itself doesnt have any calories. A sufficient amount of fiber helps prevent constipations and helps the movement of food through one's digestive system!
  • Snacks and Treats: Bake cookies or muffins using whole-wheat flour instead of white. Add raisins, berries, bananas, or chopped or pureed apples to the mix for even more fiber. Add bran to baking items such as cookies and muffins. Top whole-wheat crackers with peanut butter or low-fat cheese. Go easy on the butter and salt and enjoy popcorn while watching TV or movies. Top ice cream, frozen yogurt, or regular yogurt with whole-grain cereal, berries, or almonds for some added nutrition and crunch. Try apples topped with peanut butter
Anita B

10 Best Ways to Get Fiber in your Diet - 0 views

kathrynvercillo.hubpages.com/...Ways-to-Get-Fiber-in-your-Diet

fiber source diet

shared by Anita B on 09 Feb 12 - No Cached
  • 10 Best Ways to Get Fiber in your Diet
    • Anita B
      Anita B on 09 Feb 12
       
      1. Orange pulp 2. Leave the skin on 3. Eat seeds 4. Don't eat white bread 5. Listen for the crunch 6. Add cereal in more places of your diet 7. Eat those almonds 8. SLOWLY incorporate fiber-rich foods in your diet 9. Reduce your intake of meat and replace with vegetables 10. Fiber supplements
Anita B

Fiber - Your Nutrition Questions Answered - The Nutrition Source - Harvard School of Pu... - 0 views

www.hsph.harvard.edu/...index.html

fiber source

shared by Anita B on 09 Feb 12 - No Cached
  • How many vegetables, fruits, and whole grain products do I need to get enough fiber each day?
    • Anita B
      Anita B on 09 Feb 12
       
      Adult women, should aim for about over 20 grams of fiber each day and this can achieved by eating 3 servings of vegatables, 3 servings of fruit, 2 servings of whole grain foods, and one serving of legumes (kidney beans, lentils etc)
Anita B

Good Carbohydrates Vs. Bad Carbohydrates | LIVESTRONG.COM - 0 views

www.livestrong.com/...hydrates-vs.-bad-carbohydrates

carbohydrates diet

shared by Anita B on 09 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      So the main difference between good and bad carbohydrates is that when carbohydrates are found in natural foods its much healthier compared to foods in that are unprocessed. Examples of this would be fruits, vegetables, and whole nuts and seeds etc. Bad carbohydrates are foods that are unprocessed foods, that have taken the nutrients and fiber have been removed. Example is McDonald's From this information, it has really opened my eyes that McDonald's is not healthy at all it has bad carbohydrates, which is really bad for me, because  I do not want to just throw off insulin productions, causing fluctuations in blood glucose levels. By reading this, it really does scare me, it has given me a heads up. 
  • Basic Differences One basic difference between the quality of carbohydrates is nutrition. The carbohydrates found in natural foods are healthier than those in processed foods. While carbohydrates are an essential part of good nutrition, getting too many carbohydrates from the wrong sources can increase your risk for diabetes, high cholesterol, heart disease, diabetes and certain cancers.
  • Good Carbohydrates Carbohydrates are what you want the most of in your diet. They provide the body with the fuel it needs for energy. Good carbohydrates are found in foods that have not been processed, but are eaten pretty much in their natural states. Fruits, leafy green vegetables, whole grains, nuts and seeds are all sources of healthy carbohydrates.
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  • Benefits of Carbohydrates Good carbohydrates are high fiber foods that help you feel full longer. These are carbohydrates that are chock full of vitamins and minerals that your body needs on a daily basis. Low glycemic carbohydrates break down slowly during digestion, releasing glucose into the bloodstream gradually, thereby helping to stabilize blood sugar levels. Carbohydrates that break down quickly have high glycemic indexes, causing blood sugar to rise quickly. Consuming a diet low in energy density means eating fewer refined carbohydrates and more unrefined carbohydrates that are high in nutrients. Including more good carbohydrates in your diet can help you lose excess body fat and feel more energized.
  • Bad Carbohydrates Bad carbohydrates are the refined, highly processed carbohydrates from which most of the nutrients and fiber have been removed. White flour and refined sugar contained in many processed foods are primary examples of bad carbohydrates. The body has trouble processing these foods, and therefore, they do not digest well. Simple starches and sugars throw off insulin production, causing fluctuations in blood glucose levels. Most foods that contain bad carbohydrates provide empty calories with little or no nutritional value. As a result, the body stores these extra calories in the cells as fat.
  • A healthy diet must include carbohydrates, which are broken down into glucose that the body's cells use as energy
    • Anita B
      Anita B on 09 Feb 12
       
      There are good and bad carboydrates so it is important to avoid the bad ones. The carbohydrates which we find in processed foods are ofcourse unhealthy compared to those we find in natural foods. Bad carbs are high processed carbohydrates from which the good parts (fiber and nutrients) are removed. Example are white flour and refined sugar.
Wasif H

How Long To Notice Muscle Gain? | LIVESTRONG.COM - 0 views

www.livestrong.com/...how-long-to-notice-muscle-gain

strength program healthy notice fitness training muscle growth protein

shared by Wasif H on 06 Jan 12 - No Cached
  • The time frame in which you can expect to notice muscle gain depends on several factors: your current fitness level, the intensity and consistency of your workouts and your body fat percentage.
  • According to the National Academy of Sports Medicine--an organization that educates personal trainers--those who are new to exercise can expect to notice muscle gain within four weeks of beginning a strength-training program.
  • Everyone from sedentary adults to seasoned body builders possesses skeletal muscles, the muscles that support the movement of the skeletal system. Body fat acts like a blanket covering these muscles.
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  • The American Council on Exercise suggests male athletes maintain a body fat percentage between 6 and 13 percent whereas female athletes should aim for between 14 and 20 percent. With this body composition, you can expect to see visible muscle gain more quickly.
  • Building muscle size requires fatiguing the muscle within eight to 12 repetitions of a given exercise in each set. Performing greater repetitions--20 to 25 per set, for example--yields muscle endurance, but this may not translate into visible muscle definition.
  • To maintain muscle size and strength, engage in at least two resistance workouts weekly. To increase your fitness level, however, perform strength-training workouts every other day. Contrary to popular belief, you do not build muscle while lifting weights; you build it during the recovery time. In the gym, you're actually breaking down the muscle and producing microscopic tears. The muscle repairs itself during the down time, yielding size and strength gains over time. Consequently, eliminating rest days to see muscle gains sooner will only backfire.
  • Because muscles are made of bundles of fibers, achieving muscle size and strength gains quickly requires targeting all of a muscle's various fibers. A single exercise, such as biceps curls, targets only one segment of the biceps muscle fibers.
  • To target the remaining fibers, work the muscle from different angles by performing other biceps exercises, such as chin-ups, hammer curls and seated angle curls. The National Academy of Sports Medicine recommends varying exercises with every workout, versus waiting until weekly or monthly intervals to make program changes.
  • Performing exercises that target multiple muscle groups simultaneously--such as a one-leg squat with reverse wood chop--burns more calories, maximizes strength gains and saves time.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think this is a great source of information. I learned that in order to see muscle gains you must have less than 10% body fat. I think to get to that goal you must have the proper diet. Also the more you change your workout the more the muscle will grow .
Joti P

Healthy Foods To Eat For Dinner | LIVESTRONG.COM - 0 views

www.livestrong.com/...ealthy-foods-to-eat-for-dinner

foods dinner healthy

shared by Joti P on 06 Jan 12 - No Cached
  • Your evening meal must carry you until breakfast
  • it is important to include foods that provide nutrients such as protein and fibe
  • Stir Fry
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  • Choose a lean protein source, such as white-meat chicken, trimmed sirloin steak, fish or tofu
  • Include as many colors as possible to get vitamin C, vitamin A and fiber from your meal
  • peppers, carrots, squash, green onions, peas, asparagus and eggplant are all nutrient-dense choices
  • Wraps
  • Opt for whole-wheat tortillas because they provide more fiber than white ones.
  • . Grilled chicken, shredded turkey and lean beef are all protein-packed choices.
  • Add vegetables like carrots, spinach, tomatoes and onions to chicken and drizzle with low-fat ranch dressing.
  • Green onions, red bell peppers, broccoli and low-salt soy sauce goes well with beef.
  • Soups and Stews
  • pot of hearty soup or stew is a satisfying meal that can also provide a variety of important nutrients.
  • Lean ground beef, garlic, onions, low-sodium canned tomatoes, low-sodium canned beans and low-fat cheddar cheese can be combined to prepare a chili that is packed with protein, fiber, calcium and vitamin C.
  • Low-salt chicken broth, potatoes, carrots, onion, celery, corn and shredded chicken is a filling soup that supplies protein, potassium and vitamin A.
  • Grilled Meat and Vegetables
  • Squash, asparagus, eggplant, red potatoes, tomatoes and onions grill well and provide fiber, potassium, vitamin A and vitamin C.
    • Joti P
      Joti P on 06 Jan 12
       
      These examples are very specififc and they provide meal options with a sufficient amount of healthy nutrients. 
  • Joti P on 06 Jan 12
     
    Information on what to be eating for diner and how to improve the diner choices i currently make. Good for my 3rd question.
Joti P

Healthty Eating Alternatives | LIVESTRONG.COM - 0 views

www.livestrong.com/...2-healthty-eating-alternatives

alternatives eating healthy

shared by Joti P on 05 Jan 12 - No Cached
  • Eating a healthy diet isn't about cutting a bunch of calories or eliminating certain food groups.
  • should include all major nutrients and keep you feeling satisfied and energetic.
  • Whole Grains
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  • foods ranging from white rice to buckwheat.
  • whole grains are generally healthier because they offer more fiber
  • Examples of whole grains include barley, brown rice, oatmeal and whole-wheat bread.
  • Unsaturated Fats
  • Fat calories should make up about ¼ to 1/3 of the calories you eat.
  • saturated and trans fats can damage your cholesterol levels and increase your risk of heart disease
  • Swap these less healthy fat sources out for unsaturated fats, which are found mostly in nuts, seeds, plant oils and fish.
  • Lean Proteins
  • Protein should make up about 10 to 35 percent of your total calories
  • Fish, seeds and nuts also happen to be high in protein.
  • choose skinless chicken breast over fried dark chicken meat, replace whole milk with low-fat or skim milk, and choose beans over red meat in tacos, for example.
  • Fresh Fruits and Vegetables
  • get about 1½ to 2 cups of fruit per day and 2 to 3 cups of vegetables per day
  • a glass of 100 percent fruit juice can equal one serving of fruit but you shouldn't fill up on juice because it doesn't contain any fiber.
  • canned and frozen fruits and vegetables can be healthy alternatives when you don't have access to fresh produce, but avoid the ones that have been doused in salt, sugar, syrup and creamy sauces.
  • fresh fruits and vegetables can become less healthy if you prepare them in unhealthy ways
  • Joti P on 05 Jan 12
     
    This site was good to see how I could change eating habits by finding different alternatives for food. 
Ali C

Healthy Diet To Tone & Strengthen Abs | LIVESTRONG.COM - 0 views

www.livestrong.com/...hy-diet-to-tone-strengthen-abs

abs tone strong foods

shared by Ali C on 04 Dec 11 - No Cached
  • Oatmeal can help you stave off your hunger and take inches off of your waist. Cravings are caused by a drop in blood sugar. Oatmeal is high in fiber, which will keep you fuller longer and stave off any snack attacks or sugar cravings. Fiber also allows you digestive system to work better, ridding you of any bloating or constipation and leaving you with a firmer midsection.
  • Eggs are full of vitamins and nutrients that burn fat and build muscle. Eggs contain vitamins A, D, E and B12, which the body uses to metabolize fat. They are also a great source of protein, which the body uses to build muscle. A study at Louisiana State University found that those who ate eggs for breakfast daily lost more weight than those who ate bagels, the Quick & Simple website notes.
  • You need fat to lose weight, believe it or not. Monounsaturated fats are a good thing, and you can find them in cooking oils such as olive oil and canola oil. Good fats also help lower your cholesterol and lessen food cravings. Olive oil has also been shown to help prevent Alzheimer's disease, and to help deliver nutrients to the brain. Other foods high in monounsaturated fats include olives, avocados and almonds.
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  • Nuts will help you get the abs you want by keeping you fuller longer. A study at Purdue University showed those who ate nuts felt fuller for longer periods than those who ate rice cakes, Quick & Simple reports. Don't overindulge with nuts, though, because they are high in calories and fat. The U.S. Department of Agriculture also instructs you to avoid salted nuts, because they exceed the agency's recommendations for daily sodium intake.
    • Ali C
      Ali C on 04 Dec 11
       
      Good site, because I wanted to know what you should do to have healthy abs and toned abs. It gave me a list of things to eat and their effects.
Gurkirat S

What should I eat to make more muscles? - 0 views

www.livestrong.com/...orking-out-to-gain-more-muscle

make muscles

shared by Gurkirat S on 09 Jan 12 - No Cached
  • Calorie Intake Building muscle requires eating a caloric surplus, meaning you eat more calories than you burn during the day. When adding these calories, choose whole, natural foods as often as possible. Adding about 250 to 500 calories per day helps support 1/2 to 1 lb. of muscle growth weekly.
  • Protein Needs
  • Strength-training athletes should aim for the higher end of this range. Whole sources of protein, such as lean meats, poultry breast, fish, eggs and dairy are readily digested and used by the body to build muscle. These sources also contain minimal saturated fats, too much of which may cause fat gain and health problems. The occasional use of whey protein, or other protein supplements, may help you get all the protein you need to support your workouts and muscle growth.
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  • Carbohydrates Carbohydrates provide fuel for your body to make it through workouts. Carbohydrates are also a source of calories, helping you achieve that surplus to support muscle growth. The body converts carbohydrates into glycogen, which is stored in muscles and affects anabolism -- or muscle growth.
  • hoose whole grains, vegetables and fruits for these carbohydrates, as they provide the most nutrients and fiber. Oatmeal, brown rice, sweet potatoes, leafy greens and apples, for example, are superior to sugary baked goods or white breads and rice for muscle growth.
    • Gurkirat S
      Gurkirat S on 09 Jan 12
       
      When building up, I need to assume more calories, I should be adding about 250 to 500calories per day, because it will help me support 1/2 to 1 lb of muscle growth weekly. Protein is major, to help muscle build. Another is carbohydrates which help me to provide fuel to my body to make through workouts
  • Gurkirat S on 09 Jan 12
     
    What should I eat to make more muscles?
Wasif H

Bodybuilding.com - Dissecting And Rebuilding Your Daily Nutrition! - 0 views

www.bodybuilding.com/...anthony17.htm

nutrition daily healthy food repairement calories training

shared by Wasif H on 06 Jan 12 - No Cached
  • Caloric intake is also very important for your strength levels. If your calories are too low for your energy expenditure you will be going backwards with your progress instead of forward.
  • f you are training hard and you are not taking in the optimal amount of protein that your body needs to recover and replenish from your hard workouts, much of your time in the gym will be wasted. This doesn't sound so good does it?
  • One very important thing your Dietician forgot is your pre and post workout nutrition plan. Where are they? What you eat before and after your training plays a major role in your success. If your nutrition plan doesn't have these included in them then you are definitely getting shortchanged on your results.
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  • Jack Up Your Fiber
  • You need to increase your daily fiber intake especially since you will be increasing your protein intake, as this will make sure to keep the plumbing in proper working order.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Very good source , learned a lot information , would reccomend this 
Joti P

Improve your mood with these foods - TODAY Health - TODAY.com - 0 views

today.msnbc.msn.com/...improve-your-mood-these-foods

Mood foods health

shared by Joti P on 02 Dec 11 - No Cached
  • following strategies will stabilize your blood sugars
  • Eat every 4 to 5 hours
  • provides your brain and body with a constant source of fuel.
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  • Limit refined carbohydrates to help lessen volatile blood sugar swings
  • create radical spikes (and drops) in your blood sugar
  • Incorporate soluble fiber
  • have the ability to slow down the absorption of sugar in your blood
  • lessen blood sugar
  • Incorporate protein with meals and snacks (whenever possible)
  • Smart protein choices include poultry, seafood and fish, veal, pork tenderloin, tofu, eggs
  • help slow the absorption of carbohydrate in the blood
  • Omega-3 fats
  • mood lifting and to help possibly alleviate depression.
  • Folic acid and B12
  • Foods rich in folate: fortified whole-grain breakfast cereals, lentils, black-eyed peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges.
  • Foods rich in vitamin B12: shellfish (clams, oysters, crab), wild salmon (fresh or canned), fortified whole-grain breakfast cereal, lean beef, cottage cheese, low-fat yogurt, milk (skim, skim plus, 1% reduced-fat) and eggs.
  • Vitamin D
  • Foods rich in vitamin D: fish with bones, fat free and low-fat milk, fortified soy milk and egg yolks
  • Joti P on 02 Dec 11
     
    I think for question 2 this really tells me what food i need to eat not just for physical health, but also for a generally happy mood. 
Gurkirat S

List Of Carbohydrate Foods - Nutrition - 0 views

www.bellaonline.com/...art6628.asp

list carbohydrate foods

shared by Gurkirat S on 10 Jan 12 - No Cached
  • The basic four best sources of good carbs are: Raw or lightly cooked vegetables found on the healthy vegetables list, Most whole fresh or frozen fruits, chosen from the healthy fresh fruits list, Beans, legumes, nuts and seeds - make healthy choices from the bean list, And high fiber 100% whole grains picked from the healthy list of whole grains.
  • The basic bad carbs list includes: All candies, jelly and jams, Sodas, fruit juices, fruit drinks, Pudding, custards and other sweets, Processed refined grains, like white rice, Bread and pasta made with any refined flour, Cakes, cookies and other sweet bakery products
  • Gurkirat S on 10 Jan 12
     
    Bascially these are the good and bad carbohyrdrates.
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