fiber low

Types of Fiber

There are two types of fiber: insoluble and soluble. Insoluble aids in the movement of waste through your digestive system, creating bulk stool. Soluble fiber forms a gel-like material as it dissolves into water. Each serves a different purpose in the body, providing various benefits.

Here are a few examples of low carb foods that also tickle the taste buds:

• Barbecued meat and fish. Grilling meat is a great way to melt harmful fats out of a piece of meat or fish. Just be careful that the seasonings you include don't come with any particularly fatty or harmful chemicals. Low carb barbecue sauce is also usually diabetic-friendly.

Energy drink ingredients

Energy drink ingredients are the subject of much interest and concern these days. Let's clear up some of the incomprehension and distrust that has been thrown around by those who love and those who hate energy drinks.

These drinks typically contain stimulants, sweeteners, amino acids, antioxidants and other ingredients. The main factor is which ones are used for stamina, the quantity in which these are used and whether there are safe natural alternatives.

Stimulants: The common ones are caffeine, guarana, and yerba mate. Caffeine stimulates and wakes up the senses. It is present in quantities between 70 to 200 mg in coffee, Coke, Mountain Dew and most cola drinks. Too much of the stuff can impact the heart rate and blood pressure. It can also cause dehydration.

Caffeine

This ingredient is obviously effective when you need a quick burst of energy. In fact, caffeine is arguably the most prolific ingredient found in energy drinks. While it's also a common ingredient in various sodas, the amount is significantly higher in energy drinks! In fact, it's common for them to contain 100-200 milligrams of caffeine. We already know that consuming moderate-to-high levels of caffeine can cause a wide array of health problems, so obviously drinking a few of these drinks per day can cause your body to go into overdrive.

Ginkgo Biloba

This is another of the super plants that have become more common in energy drinks. It is believed that the herb can provide benefits such as improved memory and concentration, and better blood circulation.

Ginseng

Many energy drink manufacturers have been touting this ingredient as some sort of "super plant". Clinical studies do show that ginseng can help to reduce stress, and increase energy levels. But like the other ingredients, too much of a good thing can be harmful. Drinking a moderate-to-high amount of energy drinks with ginseng can produce some unwanted side effects.

Sugars

A sugar overload can cause several health problems. It's advisable that you get your sugars through foods such as bananas and grapes.

Taurine

Interestingly, taurine actually occurs naturally in the body, and functions in regulating the body's energy levels. And furthermore, typically our bodies themselves produce enough of the stuff. But energy drink companies fail to mention that fact, often making it a selling point for their products.

High Intensity Training Routines - hiit Weight training

HIIT is a method of working out in which you alternate low intensity moderate training for more intense driven training. High intensity training usually has less rest in between sets, and you are often working at more intense levels, whether it is lifting more weight than you're usually accustomed to, or sprinting harder than you would normally. Before you become fearful of HIIT, although the exercises are performed intensely, you actually work out for less time, and burn more calories than you would working out at a lower intensity levels of intensity for hours on end. 

hiit weight training routine

especially a HIIT routine which can be very physically demanding on the body, is to plan a good deal of time in advance to meet your goals. It isn't enough to say 'By next week I want to look like X" or "By next month I want to drop 30 pounds" but incorrect as that is, that is how many people plan their fitness regimens. Instead, you want to plan out in advance a minimum of 90 days. It seems that 90 days is the typical length of time needed to make a significant impact on your physique without the use of drugs or reckless techniques like sub-800 calorie diets.

interval training weight training

Interval training for weight loss will replace your regular cardio workouts. To simply explain this, interval training is a process in that your exercise routine will consist of intervals of extreme intensity. For example, to start you will perform a 5 minute warm-up at a relatively simple pace - maybe about 4 out of ten where ten will be running for your life! After your warm-up you would then speed up your pace to a 7/10 for a period of time which could be anywhere from 30-90 seconds. You would then do an active rest for a similar period of time. Your active rest would be around the same level as your warm-up. This is considered one interval. You would do this for five or 6 times followed by a five minute cool down at the identical rate as your active rest.

 hiit weight training program

you are going to learn how to make yourself a free weight loss program by following three great tips.

1-Make sure you are eating often

Have you ever been told that you need to make sure you eat three meals per day?

2-Do wind sprint

You sprint for one minute then jog for one minute. Keep doing that for twenty minutes.

3-Make Sure You Are Weight Training

your muscles will actually eat up all the fat because they are "hungry"

biking to lose weight

A lot of people take up biking to lose weight. It is one of the best types of exercise there is. Not only is it great fun, but anyone can do it by themselves or with friends and family. Losing weight by doing something you enjoy has to be the answer to weight loss blues and lack of motivation. You can cycle at whatever pace you want when and where you want. A slow amble on flat roads will burn about 500 calories an hour. The more energetic, who ride faster, can burn 600 calories in the same time.

Cycling away on a stationary bike can be fun when you get really interested in it. Your whole body, especially your arms and legs swing away in a kind of enchanted rhythm and you will begin to lose weight. Shed that excess flab on the abdomen, thighs, buttocks and start shaping your arms at the same time.

safe weight loss rate

In the 'want-it-now' world we live in, many people forget to take into account what a safe weight loss rate is, instead, sacrificing safety for instant gratification, more or less.

The rate of safe weight loss will differ from person to person depending on many factors. For a child who are still growing in height and are moderately to mildly overweight, there might not be an urgent need to press the child into a weight loss program yet. By simply maintaining the child's weight might be a better way, because the child will " grow into his or her own weight" and come down to a healthy Body Mass Index (BMI). This works because BMI is a function of weight divided by height squared. If you maintain the weight while he or she is still growing, an increase of a few inches with the weight remaining the same will cause the BMI to decrease greatly.

The Safety-Weight Loss Connection

The first thing you need to realize when it comes to a safe weight loss rate to lose at is that weight that's lost very quickly is not only going to put your overall health at risk, but it's not very likely that it will stay off over time.

Those who see ten pound drops in a week or two's time, are largely losing water weight and stored muscle glycogen, both of which will come right back on after the diet has finished.

safe weight loss rate calculator

You can use weight loss calculators to determine the recommended daily calorie intake to reach the goal. Calorie deficit is the difference between your normal levels of calorie intake and whilst following your new diet. For example, if you normally consume around 2,500 calories per day to maintain your weight and if you drop to 2,000 calories per day as part of your new diet, you will have a calorie deficit of 500 calories. Under these circumstances, if you currently do no exercise, but begin light workout so that 100 calories are burned daily, then your deficit will become 600 calories.

safe weight loss rate per week

The ACSM recommends losing weight at a maximum rate of two pounds per week. This two pound figure has become almost universally accepted as the standard guideline for safe weight loss.

Why? Because you can lose more than two pounds of weight per week, but you're highly unlikely to lose more than two pounds of fat per week. Even at two pounds per week, it's difficult to lose 100% body fat with no loss of lean body mass. The more slowly you lose weight, the easier it is to maintain your lean muscle mass and keep the fat off. It's better to lose only one pound of pure fat per week than it is to lose two pounds per week with one pound from muscle and one pound from fat.

safe weight loss pills

When trying to lose weight everyone will get to a point where they will try anything, although safe weight loss pills seem like a good idea they rarely work. They promise you a quick way to lose those pounds but the reality is you do have to work at it. The best way to lose weight is through a healthy diet and good exercise plan, it is harder but the weight will stay off for good. Your weight loss should be a change in lifestyle and not a simple quick fix.

rooibos tea weight loss -Benefits,Side effects,pregnancy,baby

This being said, specific foods and drinks can definitely aid in helping to reach your weight loss goals. One in particular, Rooibos tea, is a powerful all natural drink that continues to rise in popularity, especially among the health conscious.

Rooibos, which is a South African redbush herbal tea, has many healthy attributes including; caffeine free, low in tannins, calorie free, a natural stress reliever, and contains powerful antioxidants, among other things. So what does this have to do with losing weight? These attributes fight against the many common breakdowns that most do not factor in when trying to reach their weight loss goals.

Rooibos Tea health benefits

 The research conclusions have been shocking. Rooibos tea can prevent cancer, reduce heart disease, fight the negative effects of aging, and enhance the removal of dietary fats, in addition to giving relief to digestive symptoms.  In 2001, similar research has shown that Rooibos African Red tea has 50% more antioxidants than green tea and the most recent research, Rooibos has been shown to have healing properties when it comes to nervous tension, allergies, dermatitis, and various digestive problems.

Rooibos Tea side effects

Rooibos contains a number of antioxidants. While usually associated with positive actions, some concern exists over whether or not antioxidant-rich supplements interfere with the actions of chemotherapy drugs. Talk to your doctor before using rooibos tea if undergoing treatment for cancer. She might suggest timing your intake of rooibos based on your treatment schedule.

Rooibos Tea pregnancy

Rooibos tea is highly recommended in pregnancy. It is caffeine free, contains calcium, magnesium and loads of antioxidants. It also has positive effects on digestion and can ease colic and reflux. Children can also drink Rooibos, and it is lovely with milk and a little honey.

Rooibos Tea baby

From what age would you say its safe to start introducing black Rooibos tea no sugar?
I gave my baby since 3 months, she only drinks a little, lately she loves water, specially cold boiled water from the fridge!! (6months)can you believe it? Must be the heat. Tea is a great refresher, I use baby honeybush, and add two drops of real honey to it!!

weight chart for women-weight loss

A lot of people are already aware of the fact that a weight chart is really very beneficial most especially for those people who are still in the process of losing their extra weight and body fat. However, people should also be made aware of the fact that there are various weight charts available depending on the sex of a person, and as well as the age. If you are someone who is not that familiar with what these weight charts do, you should know that it tells a particular person the weight that they should have depending on their overall height. However, people, most especially women, are not aware that these charts have various uses that most people are just not aware of.


Women can use this chart to see at where they should be at. Many women always wonder how much they should weigh. Well, this chart can show you just that. With the help of this chart, you can set goals for yourself to reach the recommended weight that any health care physician will want to see you at. This will also make things easier on you in your life as you will be able to do more activities and with less stress on the body.

Ideal weight charts for women

You can get this many weight and height chart for women online quite easily. But remember, in some conditions this chart does not apply. These timings include when the woman is pregnant, when you are going through your menstrual cycle, the menopause phase, etc. these charts work on the BMI or the Body Mass Index. Ideally BMI ranges between 19 and 24.9. On an average a woman with a height of 5 feet should weigh 97 to 127 pounds. Now with every one inch you can add 3 pounds to this range.

what are whole grains ?

Whole grains are a necessary part of your diet. This basically means that when processing the grains to make the item, the producer uses the outside and inside of the kernel. This ensures that you get all the nutrients and fiber the food has to offer. White flour for example, is not whole grain because it does not contain the outer layer of the kernel.

Bran is the outer layer of the whole grain kernel. It contains fiber, vitamin B, minerals, and proteins. The fiber component of the bran is beneficial when it comes to weight loss. Fiber is a component of food that helps our stomachs to fill up faster and stay fuller longer. Therefore, by consuming foods that contain fiber, we will eat less and thereby consume less calories. The vitamin B component of the Bran promotes energy production, a healthy nervous system, good digestion, as well as healthy skin, hair, and nails. The minerals contained within Bran help to strengthen our teeth and bones, boost our immune system, and increase our production of blood cells. Like minerals, the proteins contained within the Bran are required for the structure, function, and regulation of our bodies tissues and organs.

whole grains examples:

Barley.
Brown rice.
Buckwheat.
Bulgur (cracked wheat)
Millet.
Oatmeal.
Popcorn.
Whole-wheat bread, pasta or crackers.

Whole Grains I Avoid 

-Any largely mass produced product in a package, box or bag.
-Any grains that have words I cannot pronounce under 'ingredients'.

types of whole grains:

Lower triglycerides
Lower blood pressure
Improve insulin control
Ease constipation and other digestive disorders
Help with weight management
Slow the buildup of plaque in your arteries

whole grain recipes:

Give Yourself Time: Because the best whole grains to eat are fiber and nutrient dense, they take far longer to cook than do refined grains. For example, brown rice takes about 30-45 minutes to cook up, and quinoa takes about 20-25 minutes to cook. Try making all of your whole grains in advance, and then reheat during the week for all your meals. Also, if you soak the grains for a few hours beforehand, they will have a shorter cooking time. Also, your trusty slow cooker is great for cooking with whole grains.

gluten free whole grains:

It is a simple matter to incorporate a few healthier choices back into a gfree diet. One way is to cook and bake with gluten free whole grains. Another is to add fresh fruits into baked goods.

These Pear Muffins are simple to prepare, everything gets a quick blitz in the food processor, and are a healthy way to start the day. Filled with whole grain, brown rice flour and pears, they are as delicious as they are nutritious.

whole grains benefits:

For the most health benefits, whole grain foods ought to be combined with fruits, vegetables, nuts and seeds, and nutritious fats (such as coconut oil, avocados, and extra-virgin olive oil). Whenever you can, avoid processed foods, soys, sugars, meats, and large amounts of milk products. Food items that are processed or consist of chemicals or refined sugars can be dangerous to your health.

the top weight loss facts

You can lose weight and get fit without changing your diet or indeed the amount you eat. What's more, you won't need to exercise at all. Now don't get too excited, because sadly none of these statements are weight loss facts. They are just delusional dreams for those of us who are not yet prepared to put in the effort required to undergo a weight control diet and achieve a fit and healthy lifestyle.

Here are the top  weight loss facts you need to know:

Do Not Eliminate All Fat Out Of Diet:Believe it or not, there are some good fats, as well as bad fats. You may be surprised of the fact that butter is actually one of your good and best fats. All the different substitutes like margarine, refined oils and all the other fake types of butter, are your problems. The substitutes are what's causing all the health problems, like bad Cholesterol and clogged arteries, which could also lead to heart disease! So the next time you are choosing a type of butter, remember this one fact.

To burn fat directly you need to exercise continuously at low levels for at least 30 minutes. As a rule of thumb, if you aren't able to hold a conversation while working out due to breathing too hard, you are probably exercising too intensely and won't be burning off excess fat for energy. Walking is an example of a great fat-burning exercise.

When you skip meals, your metabolism slows down to conserve fuel. By not eating enough calories, your body thinks you are starving, so it holds on to the fat, and it becomes more difficult to lose weight. Eating 5-6 small meals per day will help to keep your metabolism at peak level. Fruits, vegetables, whole grains and non-fat dairy products are good healthy choices.

muscle weighs more than fat so it may take a few months before you start to see your weight go down on the scale. This is why it is imperative that you do not get discouraged with your trainer or, worse yet, yourself in the first few months of training. By month two or three you will see a drop in your weight.

You can get hooked on exercise. Yes, your food "addictions" can be replaced with something much better for you. The endorphins your body pumps out during an exercise workout are a type of natural opiate that blocks pain, reduces stress and increases euphoria without the harmful side effects of drugs or a chocolate overdose.

How to Stop Food Cravings to Speed Up Weight Loss

Ways to Stop Food Cravings is a struggle for many of us. It is common for food cravings to happen just around bedtime. Around that time of the day we are looking for some tasty treat before we go to bed. At times these craving are impossible to ignore.

What is food craving?

It is an intense desire to consume a specific type or types of food. As a matter of fact it is a sign of some sort of imbalance in the body and it is different from normal hunger.

Reasons for Food Craving

Normally, when we feel exhausted or depressed, our bodies have a low blood sugar level, and these signals tell the brain the body needs pepping up. This results in craving for sugar or carbohydrates. One of the major causes for such craving is Serotonin, our basic feel good hormone. The conditions of low sugar levels and low Serotonin go hand in hand - hence cravings for your favorite chocolate, sweets or crisps.

way to stop food cravings which you can follow easily.

Start your day with healthy breakfast. A breakfast which contains simple carbohydrates and sugar will only fill you up for a while but then you will crave more soon. So you should add protein, complex carbohydrates and healthy fats in your breakfast. In this way, your energy will be kept high throughout the day.

Stop food cravings by eating healthy foods

Chocolate cravings:

If you crave chocolate, chances are your body is deficient in magnesium. Instead of eating chocolate, you should eat raw nuts, legumes, fruits, and seeds. They are much healthier alternatives to chocolate.

Fatty food cravings:

Some people crave oily snacks, and other fatty foods. If you are one of those persons with this issue, your body might be lacking calcium. You should eat more broccoli, kale, legumes, cheese, and turnip greens.

Stop Eating Bland Food

I know you are trying to watch your figure, but sacrificing your taste buds is just not good for business. Eating bland and tasteless food will increase your cravings for food. Start getting some cook books and try different spices and herbs to sizzle your taste buds with delight.

Start Drinking Water 

If you're not drinking juice and pop, you'll want to drink something else, right? Don't whip up a margarita just yet. I was talking about water. If you ever feel a food craving coming on, you might be able to stop it by having a drink of water. If you're not drinking enough water throughout the day, your brain may be confusing hunger with thirst. It'd be a shame to get through a whole pint of rocky road to find out you were just thirsty, wouldn't it?

sleep 

Inadequate sleep triggers food cravings. Get your full eight hours each night, and go for a 20-minute walk every day - sleep and exercise get your body working optimally.

Apples 

As the old adage goes, an apple a day will help avoid frequent visits to the doctor. Apples contain soluble fibers, pectin, which can lower calories and sugar that go to your bloodstream after eating a meal. Pectin also prevents blood sugar spikes that cause fat storage. These spikes are what makes you crave for more foods. Apple pectin can adequately make you feel full for about two hours. Ideally, you need to eat your apples before/after your meals. You could also purchase apple pectin powder and add it to your shakes, oatmeal or yogurt.

Rice pudding

Rice pudding is also a great way to satisfy a craving for something sweet and gooey. Add a tablespoon of applesauce to some leftover rice. Beat in an egg white, one half tsp of cinnamon, one half tsp of vanilla and some sugar substitute. Microwave until hot and this makes an excellent sweet treat. This should help stop your cravings for sweets.

If you continue to crave sweets try to reduce the amount of sweets that you consume each day. The more you are able to cut back the easier it will be to eliminate your sweet cravings.