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Fiber food for fitness

8/23/2015

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Want to lose fats, improve your digestive health, better your cholesterol numbers, and decrease the risk of certain types of cancer? If yes, then start following a fiber diet. In today’s world, the consumption of rich fiber diet helps in keeping one healthy.

These dietary fibers or roughages are the indigestible portion of vegetable-based food of our diet. Although the fibers do not contribute to any energy or nutrients, however, they form an important part of the human intake. Lack of dietary fibers can lead to serious health implications like constipation, diverticulitis, colon cancer etc. 

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A diet rich in fibers provides several benefits such as:
  • Keeping blood sugar levels in check by reducing the release of glucose into the blood stream. 
  • Reducing plasma cholesterol and triglyceride levels 
  • Giving a filling feel by providing water holding capacity

The benefits of fibers is also supported by the 2014 American Journal of Clinical Nutrition study which supports the fact that people with a higher fiber intake enjoy a longer lifespan as compared to those with a lower intake. Further, the high-fiber diet also helps in reaching one’s fitness goals.


High Fiber diet works in a two-way mechanism; Firstly, it reduces hunger, thereby helping in preventing from overeating. Secondly, it helps in improving the blood sugar control. This goes a long way in reducing fat storage.

For those interested in leading a healthy life, here are the top 5 fiber foods:

1 Lentils: fiber count-15 grams per 1/4 cup

If you want to enhance your protein level, make lentils a regular part of your diet. They have the third-highest level of protein. However, the red (or pink) lentils contain a lower concentration of fiber than green lentils.

2 Kidney beans: fiber count: 14 grams per 1 cup

If you want to save money while enjoying the benefit of high fiber diet, then kidney beans is the right choice for you. They are inexpensive, convenient, overloaded with fiber and other vital nutrients, and are extremely versatile in the kitchen.

3 Split peas: fiber count: 13 grams per 1/4-cup

Known for possessing plenty of plant protein and folate, which helps in the fight against hypertension, Split peas is a blessing for those fighting odds with the said disease.

4 Chickpeas: fiber count: 11 grams per 1 cup

The other name for Chickpeas is garbanzo beans, which have high amounts of fiber, plant protein, iron, and vitamin B6, the latter of which is necessary for a healthy nervous system. So those battling with nervous disorders should include chickpeas in their diet.

5 Black beans: fiber count: 8.5 grams per 1/2 cup

Black beans are good for your heart. So if you are weathering the odds of heart diseases, black beans is a must for you. 

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Females, stop becoming robot! Eat healthy for healthy life

8/17/2015

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Lifestyle challenges… modern life threats…day-day-day hassles and what not! The life of a working woman has really become mechanised these days and what adds more to her misery is the lack of nutritional intake in her diet.

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It won’t be wrong to say that she has made her life more like a robot… waking up in the morning, getting kids ready for school, serving breakfast, rushing to office, meeting deadlines, commuting back to home, finishing household chores and what not! There seems to be a no end to her daily schedule.  However, in the hustle bustle, she forgets that her machine (that is our body) also requires energy and for this energy, she needs to supply it with healthy food.

A balanced and well nutritious diet is synonym to good health. Due to her busy schedule, many women, these days, frequently suffer from health problems. This is because they are not regular with their diet.

In general, women should be more careful about their diet than men. Especially, during their menopause stage, they should be far more conscious. For women who want to maintain healthy lives, here comes quick tips:

  • Have more green vegetables. Add high fiber food such as legumes, beans etc to your diet. 
  • Lack of Calcium leads to osteoporosis in women. So add foods like broccoli, beans, and sprouts in your diet. 
  • As females lose iron content during her menstruation cycle, you should boost your food intake with spinach, almonds, red meat (limited) etc. 
  • Limit the consumption of caffeine and alcohol as this results in loss of calcium. 
  • Eat at frequent intervals, at least every two to three hours. Too long gaps between the meals make you feel tired 
  • Completely stop junk food 
  • Choose low fat dairy products
  • Include healthy fats which make you feel great. Healthy fats are must for healthy brain function 

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