WEIGHT LOSS

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The word weight loss was a nightmare for some time, nowadays, everyone are health conscious. Mostly weight is gained because the intake of food has more calories than they burn through everyday movement and body function.The other reasons for weight loss are poor sleep, eating too much of processed food or sugary food are some habits that increase the risk of weight gain. .  EXERCISE  Exercise plays an important role in keeping everyone healthy and happy. Some of the benefits of exercise are. Everyone can gain the benefits of exercise when done properly. Exercise done with proper diet helps in weight loss. Walking at a brisk pace can burn almost as many calories as jogging the same distance. It takes 12 weeks of an exercise routine before you start to see measurable changes to your body.  What are calories?   calorie is a unit that measures energy. Calories are usually used to measure the energy content of foods and beverages. To lose weight, you need to eat le...
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Eating Fiber Foods

Getting fiber in our body is very important it helps prevent constipation and manage our weight. It may also help prevent some diseases like high cholesterol, diabetes, heart diseases and some cancers.

 The recommended amount of fiber needed a day is 25 to 38 grams. Most people eat less than 15 grams a day. The institute of medicine recommends men under 50 to eat 38 grams and women 25 grams. Adults over 50, men 30 grams and women 21 grams of fiber.

 There are two types of fibers, soluble and insoluble and both are helpful to you. Insoluble helps the intestines and colon function properly, by hydrating and helping waste move through your intestine, which keeps you regular and less constipated.

 Soluble fiber digest slowly and helps reduce cholesterol and assists in keeping the blood sugar levels stable. Both the insoluble and soluble fiber are important and most foods rich in fiber have both.

 Lack of fiber in your diet can cause:

 · Constipation; getting hard stools. fiber helps soften your stool and help moves waste along.

 · Diabetes; fiber helps regulated unstable blood sugar

 Weight Gain; foods high in fiber helps you stay full longer, which prevents you from eating more food.

· Cardiovascular diseases; this may cause high cholesterol and heart diseases. Soluble fiber that's found in oats, beans and fruits and vegetables helps.

 · Hemorrhoids; hemorrhoids are inflamed veins close your anus and develop from pushing hard stools. Eating food high in fiber can solve the problem.

 Fast Way To Eat More Fiber

 Adding fiber to your diet can be easy as 123, here are simple ways that you can add it in your diet.

 1. Flax meal; they come in different colors, tan, brown and golden, they are a good source of omega 3- fatty acids and fiber.
2. Chia seeds; one ounce of chia seeds has 11 grams of fiber, it's also packed with antioxidants, proteins, vitamins and miner

3. Cereals; sprouted whole grain cereal, golden flax, Cheerios, Kashi whole grains, General mills fiber one etc

Other ways to add fiber to your diet:

The best way to get your fiber is through foods fruits,and vegetables.

1. Oats; is one of the easiest ways to include fiber in your diet

2. Fruits; berries, avocado, pears, bananas, apples, oranges, papaya etc

3. Vegetables(cooked); kales, peas, green beans, collard greens, Brussels sprouts, sweet potatoes etc

4. Beans and Legumes (cooked); soya beans, lentils, pinto beans, kidney beans etc.

Article Source:Joan Cline                     Fiber foods





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