Increase Fiber In Your Diet


Fiber which is usually found in plant foods is an essential type of carbohydrate in your body. Several clinical studies by nutritionists have confirmed that fiber has several health benefits to the body. These includes:

Benefits of fiber

  • Fiber is important in eliminating toxins from your bodymlamclmascmalsmaslcmalsmclamcacascasc
  • Foods rich in fiber take long to digest. This helps you avoid eating regularly and thus increasing your satiety as well as helping you to lose weight.
  • Fiber holds water thus bulking the stool. This is valuable in treating constipation as well as diarrhea.
  • Fiber energizes the probiotics (good bacteria) that are found in the lower bowel. These bacteria produce essential compounds which can lower cholesterol and improve your immunity as well as prevent diabetes, heart disease and colon cancer among other types of cancer.
  • Fiber is also important for a healthy heart and in maintaining blood sugar levels within the required range.

Nutritionists recommend 25 – 38 grams of fiber per day. However, many people think that these amounts are too high to achieve. If you are one of them, here are four simple tips for you to reach the figure.

Eat more fruits and vegetables

Eat more fruits and vegetables instead of drinking their juice. This is because most beneficial fiber is lost during the processing of the juice. And, unlike wholly eaten fruits and vegetables, fruit juice contain more sugar and less fiber.

Instead of salad, eat more vegetables

In as much as salad vegetables like radicchio, lettuce and rocket contain vitamin C, K, iron and beta carotene; they contain less fiber. You should, therefore, aim at eating more fiber-rich vegetables such as broccoli, carrots, peas, beans and Brussel sprouts.

Replace processed foods with organic ones

Try as much as possible to lessen your intake of processed foods, and instead, eat more organic foods. For example, eat wholemeal brown bread and rice instead of white bread and rice or even multigrain. Research indicates that whole grains have double the amount of fiber in processed foods. Similarly, you should not peel fruits such as apples, grapes, and pears. At times, you should even eat fruit and vegetable seeds such as those of watermelons and pumpkins.

Drink more water

Water is important in your body. As you increase your fiber intake, remember to increase water intake too. This is because fiber draws water into the intestines and without adequate water, fiber will aggravate instead of alleviating constipation. So, as you have always heard before, drink more and more water; 8 to 12 glasses is very healthy.


Four tips to surpass your fitness goals

Some people need to get healthy because of health reasons, and some people may need to get fit because they plan on doing some physical activities. Whatever the reason is, we will explain on how to get fit and stay healthy.

Surpassing your workout targets

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Stay with your workout routine, dedicate yourself to working out. If you work out five days a week on weight training and cardio, keep doing it. You will need to make a workout schedule and these are found on the internet. The scheduler will remind you of what to do each day. Cardio is an important part of getting fit, because it improves your circulation, increases your endurance and helps to cut your fat levels. Weight training is important because muscles will burn off calories 24/7. They require calories even if you’re at rest.

Keep Changing Your Workout Exercises

Change your workouts to avoid hitting the plateau. By changing your workout exercises, this keeps your muscles by not getting used to the same routine. When you workout with the same routine, your body will become efficient and use less energy to carry out the method. Changing it up will make your body to get out of the comfort zone and forces it to adapt to the new workout.

Eat A Healthy Diet

Eat healthy foods to fuel your body. Foods like vegetables, fruits, and whole grains are a healthy choice because they contain fibers that make you feel full and have many vitamins and minerals. Another healthy choice is lean meats like chicken and fish. Along with eating healthy, you need to drink healthy. Stop drinking soda or any drink that has a lot of sugar. Instead, drink water, 8 to 10 glasses a day will help you to stay hydrated and will make you feel full.

Get Enough Rest, And Sleep

You needs your rest to stay healthy. Great things hmlsmdlvsdlvmlsdvmmvvdlmlsmvlsmvlmlmsvsdvsdvappen when you sleep, your body will start to repair and renew itself. Exercising will damage your muscles by putting micro tears in them. Resting will begin the process of this healing and energizes your body. Getting enough sleep will help you to complete your workout the next day.

Transforming your lifestyle is a marathon and not a sprint. If you have a minor set back, don’t get discouraged and give up. You will have setbacks, and you need to work through them. Keep a record of your improvements even if they are small, these small improvements will add up over time. Stay motivated and keep your eye on your goals.