If you're looking to lose weight or get healthier, dietary fiber is certainly one way to get there. Commonly referred to as roughage, dietary fiber is considered an indigestible carbohydrate. While that doesn't seem like it would be good for the body, it certainly is.
There are essentially two types of dietary fiber. The first is insoluble fiber. This type is needed to clean out the colon and regulate bowel movements. It absorbs water and gives you the feeling of being full. Insoluble fiber also works its way through your digestive system to remove waste, toxins and materials that your body doesn't need. The other is soluble fiber, which comes from foods like brown rice, fruit, some vegetables, bran and oats. This fiber mixes with water and digestive enzymes created by the liver to make a gel that reduces the body's absorption of harmful substances.
There are many health benefits that come along with incorporating both type of fiber into your daily diet. Here are a few:
Lower cholesterol: Don't skip your breakfast of oatmeal. Soluble fiber is found in oat bran, which may help to lower your bad cholesterol levels. Top your morning bowl of oatmeal with fruit for added flavor and antioxidants.
Improves digestive health: A diet that is high in fiber helps to promote digestive health by getting rid of unwanted substances.
Boosts heart health: Fiber may significantly reduce an individual's risk for poor heart health.
Better skin: Certain types of fiber get rid of toxins that would otherwise be excreted through your skin and cause unwanted blemishes.
Getting fiber into your diet is easy with the right foods. Here are some food items to incorporate into your diet for improved health:
This includes food like corn, rice, oats and wheat. Bran is very high in fiber and is a great source of both magnesium and vitamin B6. Getting more bran into your diet is as simple as switching to whole wheat bread, having a bowl of oatmeal at breakfast or opting for a bit of brown rice with dinner. Whole wheat pasta is also a very easy switch to make in your diet for more fiber. It's the really small changes that often make the biggest difference.
That's right, chocolate can be good for you – but in moderation, of course. Cocoa powder provides about 33.2 grams of fiber per 100-gram serving.
Whether they're white, black, kidney or garbanzo beans, you'll be getting an ample amount of fiber when you eat them. Not only are they rich in fiber, they're also packed with protein, iron and potassium.
This creamy green food has about 2 grams of fiber in just a two-tablespoon serving. If you want to chow down on the whole thing, you'll be getting about 10 grams. They're also filled with good, mono and polyunsaturated fats, which can help lower cholesterol and decrease your risk for poor heart health.
Don't cut the skin off of this fresh and delicious fruit. Pears with the skin left on are among the most nutritious and fiber-rich fruits. Eat a pear plain or mix one into a salad for a sweet burst of flavor.
While certain foods are packed with the essential vitamins and minerals you need for a healthy body, you often need more of those nutrients than food can offer. This is where supplements come in. These healthy additions to your diet can provide you with the proper dosage of vitamins and minerals that your body needs. But when it comes to women and men, there are certain nutrients that men may need more of than women. Here are some of the most important vitamins and supplements that men should be taking:
You can get this vitamin from soaking up the sun, but if you're not outside much, you need to find another way to get vitamin D into your diet. According to Discovery Health, 61 percent of the population doesn't get enough vitamin D. Aside from being available in a supplement, vitamin D can be found in foods like fatty fish, fortified cereals, oysters, eggs and mushrooms. This vitamin is essential for the proper absorption of calcium, bone development, control of cell growth and proper immune system health.
By consuming herbs, dark leafy greens, spring onions and Brussels sprouts, you'll be getting a healthy dose of vitamin K. But if you're not a big vegetable lover, you can also get this essential vitamin via supplement. Vitamin K works to rebuild bones and protecting against bone fractures. It's also great for protein modification and blood clotting.
Chromium is a trace mineral that helps with burning carbohydrates and fat. It also assists in providing blood sugar to cells and may curb cravings if you're prone to a sweet tooth every now and again. Taking chromium may lower insulin levels to maintain optimum health. It's advised to take at least 35 micrograms a day.
Omega-3 fatty acids are found in fish like salmon and tuna. These fatty acids reduce fats in the body called triglycerides, which are associated with poor heart health. Taking fish oil supplements may help to lower blood pressure and assist in maintaining a healthy heart. Other foods with a high amount of omega-3 fatty acids include avocados, edamame, wild rice, walnuts, canola oil, flax and beans.
Don't forget to drink your orange juice – this vitamin boasts a whole lot of health benefits. It's most commonly used to prevent and treat the common cold, but it's also great for men who work out regularly because it aids in bone strength. Its antioxidant properties also help to maintain optimal health. You can find this popular vitamin in supplement form as well as bell peppers, guavas, kiwi, dark leafy greens, oranges, clementines and strawberries, making it an easy vitamin to incorporate into any diet.
This less commonly known vitamin works to produce normal activity in the nerves. It also helps make DNA in your body, enables you to grow and develop naturally and even maintains your energy levels if you're feeling particularly sluggish. You can find vitamin B12 in clams, oysters, mussels, fish, crab, lobster, beef, lamb, cheese and eggs.
Hello Everyone, I’m Team Naturade athlete Dustin Hinton and I just wanted to introduce myself and share a quick smoothie recipe with you.
Less than 2 years ago I was a 5’7′, 220lbs. single dad, with a serious gut, I couldn’t swim one lap, I didn’t own a bike, and a 1-2 mile run would be a sheer terror for me to complete. After losing a family member to cancer, very quickly, I decided to make a big change. I’m pretty much an all or nothing kind of guy so I immediately picked a huge goal.
My goal was to complete the Ironman Louisville 140.6 mile triathlon in front of my hometown, my family, and my friends, and more importantly, my 4 year old son Boston would be at the finish line. In my mind I had this one idea, If I can complete the Ironman I would have to get into shape.
What is Ironman?
It’s a 2.4 mile swim, 112 mile bike, and a full 26.2 marathon with a 17 hour cut off. So just get to the Ironman, the right way, by eating clean, training hard and smart, and being honest with myself. But my goal had another twist, I wanted to do this plus complete every other race distance in within ONE year… I wanted to go Couch to Ironman in one year… Everyone thought I was a nut…
During the process I became Vegan, started eating super clean, joined a local running group, cycling group, taught myself how to swim from YouTube videos, I completed 5k’s, 10k’s, Olympic Triathlons, Half Marathons, Full Marathons, 70.3 Half Ironman Triathlons, Century Rides, and by the time I was in the car driving to home for Ironman Louisville I had lost 58lbs. On August 26th, 2012, I jumped in the water at Ironman Louisville at 7am and 140.6 miles later I was holding my son at the finish line as an Ironman. A dream come true.
It doesn’t end there. I have been training hard, learning, getting faster, physically stronger, and mentally stronger. I am about to take on Ironman Mont-Tremblant 140.6 mile triathlon (The Ironman North American Championships) in Quebec Canada on August 18th. I also Qualified for the Hy-Vee U.S. Olympic Distance Championships on Sept 1, 2013. As a Naturade Athlete I want to show you how to train smart, hard, stay healthy, eat clean, and consistently live an active healthy lifestyle. I look forward to writing some fun articles, giving you my favorite recipes, and connecting and reaching out to anyone who needs a little advice or maybe just a little pep talk.
I’m Dustin, and this is my son Boston… First, I’m a dad before anything else, after that I’m a 31 year old vegan expatriate Hoosier living right outside of New Orleans, LA.
On June 12th, 2011 I had a bit of a wake up call and began my road to the ironman 140.6 mile endurance event and after that I’ve got some big plans, so it won’t end there… This is my outlet to vent, rant, promote, and let everyone know what’s up.
In order to reach your goal weight, whether that's bulking up or shedding a few pounds, it's a combination of eating right and exercise that will get you there. But there's one thing that you need to keep an eye on in order to reach your goals, and that's calories.
What is a calorie?
A calorie is a unit of heat energy. It's what fuels our bodies – much like gasoline fuels a car. But you don't want to put in too much or too little, otherwise your car won't run properly. Different foods have different amounts of calories, which can come from three things: fat, carbohydrate and protein. Fat is what has the highest amount of calories – 9 calories per gram of pure fat. Carbohydrates and protein are a little less, with four calories per gram. This is why in order to lose weight, many ditch the fatty foods and reach for protein-packed meals instead.
How many calories do I need to lose weight?
There is no set magic number of calories a person needs to expend in order to lose weight. It depends on a number of factors, including activity level, body type, age, height, weight and gender. For example, an active person burns more calories, and therefore needs to consume more to stay healthy. If you want to lose weight, you need to burn more calories than you're consuming. When your calories out is higher than your calories in, you will be at a caloric deficit, meaning body fat, muscle tissue or both will be burned. One pound is equal to 3,500 calories. So if your goal is one pound per week, you would need to cut out about 500 calories per day.
To gain weight?
Not everyone is looking to lose a few pounds; many are trying to do the exact opposite, whether it's to build more muscle or put on some weight after a surgery. Either way, it's all about consuming calories – and not calories from greasy fast food. Look for foods with lots of protein, like a healthy shake. Whip up a tasty shake using protein powder post-workout to help you bulk up in no time. Naturade Weight Gain is perfect for amplifying your caloric intake. But exactly how many calories do you need? You need to eat more calories than your body burns in order to create new muscle tissue. You must be above your calorie maintenance level, which is where your body is at when you consume and burn the same number of calories – if you do this, your weight will stay the same. But if you want to see the number on the scale increase, you want to be above the maintenance level, otherwise known as a caloric surplus.
Whatever your goals are, if you wish to reach your desired weight, keeping a calorie journal is a great way to do it. It will help you keep track of exactly what you're eating and how much you're exercising to help you see how you can improve or if you're on the way to reaching your goal.
Exercising is one of the healthiest things you can do for your body. It aids in weight loss, boosts immune health and even helps relieve stress. Whether you choose to run outside, hop on the treadmill or bike your way to a healthier you, you're using lots of muscles and tendons in your body in order to do so. This is why you need to check something off of your list both before and after you've finished breaking a sweat: stretching. Your exercise regimen isn't complete without it. Here are a few reasons why you should schedule a few minutes to the beginning and end of your workout:
Before your workout
Stretching out your muscles helps to boost circulation and even improve the elasticity of the muscles. It will give you better range of motion, flexibility and muscle control. By stretching, you're increasing the flow of oxygen to your muscles, which prevents things like cramps, aches and pains that show up and slow down your workout. If you're someone who tends to not get through a workout without feeling a little bit of discomfort, try stretching for at least 15 minutes beforehand – this can lead to improvements in the flow of oxygen, helping to rid your body of those aches and pains.
You muscles also benefit a whole lot from a little bit of stretching before physical activity. This act not only alleviates tight muscles, giving you better range of motion throughout your workout and helping to prevent injury - it also nourishes your muscles. Stretching promotes circulation, and without proper circulation, your muscles may not be getting enough blood and oxygen.
A study by Arnold Nelson, an associate professor of kinesiology at Louisiana State University in Baton Rouge, found that stretching regularly before a workout does more than just increase range of motion – it may actually enhance performance, helping to make people stronger and even increase their endurance. Nelson explained that stretching affects muscles in a similar way that strength training does – it's believed to activate some of the same things in the cell that exercise activates.
After your workout
Your exercise regimen isn't quite complete before stretching out all your muscles. As you break a sweat, lactic acid builds up in your muscles, which is what causes you to feel sore the next day. By stretching after you're done, you can help alleviate that soreness and recover faster from an intense workout. And if you're not sore the next day, you're less likely to skip a workout!
Exercises to try out before and after your workout
People should try to stretch all the major muscle groups to prevent any potential injury. Here are a few stretches to try out:
The seated straddle: Sit with your feet outstretched in front of you in the shape of a V. Slide your arms down your left leg toward your ankle, keeping the leg straight. You should feel a stretch in your hamstring. Switch to the other side.
The butterfly: This exercise stretches out your hips and lower back. Sit upright with the bottom of your feet touching and your knees out to the side. Bend forward over your feet and stretch the arms out in front of you to feel a lengthening spine.
The bicep stretch: Sitting upright, bring one arm across your chest, pulling it in with your other arm. You should feel a stretch in your bicep. Switch to the other arm.
Whipping yourself into shape requires you to eat right and do a combination of cardiovascular exercise and strength training. But you don't always have time to get to the gym in order to use the weight training equipment. The good news is, using your own bodyweight, you can take your workout virtually anywhere. If you're at home, all you need is your living room floor for a great workout that will help you shed the pounds fast, boost your immune system and promote anti-aging. Here are some bodyweight exercises you can do anywhere:
Tuck jumps: Stand with your knees slightly bent and jump up in the air as high as you can while lifting your knees toward your chest. Arms should be extended straight out. Be sure to land with your knees slightly bent. Not only is this a great cardio exercise, but the act of bringing your knees toward your chest works those abs!
Plyometric pushup: Get into traditional pushup position on a well-padded surface. Hands should be directly below the shoulders with no arch in the back. Lower down to the ground, then push up hard enough to come off the floor for a second. Once your hands touch the ground again, go immediately into the next repetition. For an extra challenge, see if you can clap your hands while you're in the air!
Plank: This exercise is really great for your lower abs. Get into a pushup position with forearms, rather than your hands, on the floor. Then, keeping your back straight and core tight, hold the position for about 30 to 60 seconds.
Bodyweight lunge: Starting with your feet together, step one leg forward and slowly lower the body until your front knee is bent at about 90 degrees. Be sure not to let the knee go past the toe. Then push yourself back up to starting position as quickly as you can. After you're done with repetitions for that leg, switch to the other.
Mountain climber: Start on your hands and knees in the pushup position. Then bring your left foot forward directly under the chest while straightening the right leg. Keep your hands on the ground and switch legs quickly, as if you're climbing a mountain. You should feel it in your core and your legs.
Burpees: Get yourself into a squatting position with your hands on the floor. Next, kick both of your feet back at the same time, jumping into a pushup position. Complete one pushup then return to the squatted position as fast as you can. Repeat this exercise for multiple repetitions.
Whether you're a vegetarian or a meat-eater going straight to the vegan lifestyle, there are things you need to know in order to make the transition a smooth one. It's important to know what you're getting yourself into and what to expect if you're going to succeed in this diet and lifestyle choice. Here are some of the most vital things to consider before you make the jump to becoming a vegan:
What does a vegan diet include?
Vegans exclude all animal products, even dairy and eggs. This means that vegans largely rely on fruits, vegetables, leafy greens, nuts, seeds, whole grains and legumes. There are also plenty of protein powders out there like Naturade's Pea Protein powder that are vegan-friendly and allow dieters to enjoy a cool, sweet and tasty shake.
Vegan doesn't always mean healthy
Many people assume that making the switch to a vegan diet means that they will be on a strict regimen of healthy foods only, which will help them to shed the pounds. However, there are a lot of processed vegan foods out there that are filled with unhealthy ingredients. You'll be able to maintain a healthy diet as long as you stick with simple, whole foods.
Don't get down on yourself
When making this diet and lifestyle change, you can't expect to adapt easily and right away. There are going to be certain things that you'll have to get used to and plenty of bumps along the road. Sometimes, it can take as long as several years to go vegan, whether it's due to lack of knowledge or not having the right ingredients to whip up dinner. Megan Salisbury, a 33-year-old social work student in Phoenix, told the New York Times that she prefers a vegan diet but can only really manage it about 75 percent of the time. Things like limited options in the cafeteria and pricey food choices tend to hold her back.
You'll have to learn to alter cooking techniques
Vegan ingredients and cooking techniques are different than those for meals. Substitutions like oil-based spreads, chia seed eggs or nutritional yeast can deliver an unexpected nutty or cheesy flavor to the dish that you didn't expect. It takes time to learn what ingredients and substitutions work best and which should be left out.
Support is everywhere
There are so many individuals who are making the jump into veganism, and the web is filled with individuals who are willing to support you and hold your hand on this journey to a new diet and lifestyle. Thanks to everything from books, movies and online forums that share delicious vegan dishes, it's easy to find a helping hand wherever you go.
There is no better feeling than collapsing into your bed after a long morning or afternoon for a short, yet extremely satisfying cat nap. Remember the scheduled naps you used to take in kindergarten or preschool? If it were up to most of us, those naps would be implemented in offices everywhere. These naps don't just help you to feel more well rested and alert, they offer several benefits that many are unaware of. In fact, they may be more productive than we think. Even well-known men like Winston Churchill, John F. Kennedy, Ronald Reagan, Napoleon, Albert Einstein, Thomas Edison and George W. Bush have been known to value a solid afternoon nap. There are even different types of napping: planned, emergency and habitual napping. But whichever you choose, you're sure to feel more alert and awake when you wake up. Next time you lay down for a nap, here are all of the health benefits you're getting out of it:
Helps you stay alert
Perhaps one of the most obvious benefits of napping is that it can help keep you alert for the rest of the day. Even just 20 minutes of sleep has been shown to have a positive affect in perking up office workers. According to a NASA study, pilots who took a 40-minute nap showed much higher levels of alertness than those who didn't nap.
Do you have a lot of things you need to get done by the end of the day but don't feel you can quite tackle them? Lay down and take a nap. While this may feel slightly counterproductive, trust us, you're doing yourself a favor. A short power nap can be the perfect pick-me-up, maybe even proving to be more effective than your average cup of coffee.
A nap is quite relaxing and can take your mind off of any stressful occurrences that may be happening during your day. By relieving stress, you can help boost your body's immune system and feel more ready to tackle whatever the day brings. In other words, think of your nap as a little mini-vacation. You may not be on a beach, but you'll certainly be relaxed.
Improves memory and learning
While a longer nap may leave you more groggy than you intended, your brain may be benefiting from it. Brain activity remains higher in nappers all day when compared to people who don't take a moment to catch some zzz's. A 90-minute nap could help mental fatigue vanish.
Tips for getting the best nap:
- Keep the nap around 20 to 30 minutes, which provides you with the best benefits for improved alertness and performance without leaving you groggy and even more tired than you were.
- Find a restful place with little noise and light. Also make sure the temperature in the room is comfortable to help you fall asleep.
- Choose the proper time – if it's too late in the day, you may not be able to fall asleep at bedtime, but if it's too early, your body may not be prepared for more sleep.
Without stress we wouldn't know relaxation. In fact, sometimes just a little bit of stress can be a good thing – it keeps us aware of what's going on. However, too much stress can lead to health problems, including throwing the immune system out of whack. And frankly, being stressed out isn't a feeling many chase after. Thankfully, there are plenty of healthy ways to naturally bring down your stress levels to feel more relaxed and at ease.
When you break a sweat, your body releases feel-good endorphins, also known as the body's natural pain killers, which help to boost your mood and calm you down. Exercise also reduces levels of the body's stress hormones, like adrenaline and cortisol.
The best part about meditation is that it can be done virtually anywhere – at work, the gym, at the store or at home. It only takes about 15 to 30 minutes per day, making it easy to ward off stress even on a busy schedule. Find a quiet place and let your thoughts run free, just focusing on breathing in and out.
Filling up on junk food can actually tend to make people depressed. Calorie-packed foods momentarily relieve the stress, but too much can contribute to an unhealthy weight and only leave us coming back for more shortly after. Eating healthy, however, can help you to manage stress. Fruits, veggies, antioxidants and vitamins fuel the body to keep it strong for the entire day, helping you to maintain both physical and mental health.
Much of the stress we experience during the day comes from our phones and computers. Set aside some time each day to disconnect from all of your electronics. By doing so, you can block some of the causes of stress and allow you to really take in the moment.
Listen to music
Pop in some headphones and let the music do the rest. This is an effective way to reduce stress by lowering heart rate and blood pressure. According to Greatist.com, music may also help to calm down those who are visiting the dentist or the doctor.
Laugh it off
You know that euphoric feeling when you laugh really, really hard at something? Well, not only is that feeling unbeatable, it may help lower your stress levels. Laughter increases blood flow and even boosts the immune system by increasing levels of interferon gamma-1b, a key compound in the fight against infection. According to a study in the American Journal of the Medical Sciences, mirthful laughter has been linked to lower blood levels of cortisol – the stress hormone. So if you're stressed, take a moment and watch that funny YouTube video or talk to a friend who can always get a laugh out of you.
Get lost in a book
Next time you find yourself a little worse for wear, crack open a book. Even just six minutes of reading is enough to bring down those stress levels. Have a book with you if you have some down time at work or on your commute home for a bit of relaxation.
Maintaining a healthy lifestyle means exercising and eating right. But sometimes, the vitamins and minerals your body needs aren't as easy to get through diet and exercise. In fact, we need certain nutrients that our bodies don't make, but require to function properly. Many women turn to supplements to complete what their bodies need to stay healthy. But with all of the pills on the market, how are we supposed to know which one to take? Here is a guide to the best supplements and vitamins for women:
A lack of iron in the diet can lead to fatigue, shortness of breath and even a weakened immune system. Iron carries oxygen in the body and helps to produce red blood cells, support immune health and regulate body temperature. Iron can be found in foods like red meat, fish, turkey, chicken, cereals, whole grains, dark leafy green vegetables and beans. However, if you're a vegetarian or don't get enough iron in your diet, consider opting for a supplement as well.
Vitamin D, which comes from sunlight, is great for strengthening bones and promoting joint health. Without it, your bones can become thin or brittle. You can find this powerful vitamin in fatty fish like salmon, tuna and fish liver oil. There is a smaller concentration found in vitamin D-fortified milk, orange juice, beef liver and cheese.
Also found in fish are omega-3s. These are fatty acids that promote heart health, ward off memory loss and strengthen bones. They're found in fish, walnuts and flaxseed. However, one of the best sources of omega-3s are fish oil supplements. Women's Health Magazine suggested taking less than three grams per day because fish oil can thin your blood.
This powerful supplement aids in digestion and even keeps keep reproductive health in check. It can be found in yogurt and other dairy products. But if you're not into dairy, Naturade Probiotics 30 B CFU naturally supports your body's defenses and helps to restore and maintain intestinal flora.
This antioxidant is great for protecting the skin against damaging UV rays and can even promote heart health, boost memory and help the immune system. While you can find vitamin E supplements, it's also found in almonds, hazelnuts, peanuts, wheat germ, safflower oil and spinach.
Magnesium helps to maintain normal muscle and nerve function, keeps the heart rhythm steady and even supports a healthy immune system. It can be found in supplements as well as green vegetables like okra and beans, nuts, seeds and unrefined whole grains.