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Fiber-rich food is the best nutrition for dieting

In this article I will reveal some little known facts about the fibers and the beneficial effect they have over your body.


First of all let me explain what fiber is...

Fiber is an indigestible part of all plant foods. It is found in fruits, vegetables, grains and beans. Your digestive system cannot stomach fiber, so it is excreted undigested. Well, you may think you don't need fiber, because it's excreted undigested, but that's not true.

I mean you become less productive at work and more irritable at home.

Let's imagine the following picture:

You overeat at least once or twice a week, more often at weekends, and your regular menu doesn't include much fiber. Well, this might be your life style; however you should consider that it may cause


you lots of health problems like:

- indigestion - discomfort stomach aches - gases in the digestive tract - constipation - hemorrhoids - you got tired faster - can't concentrate on what you're doing


Besides all this, you gain weight and that's the moment when you realize you have a problem. In order to solve a problem, you should first find the reason for it. In this case it's the lowered intake of fiber-rich foods and respectively - the higher intake of foods containing no fiber (like meat). The average amount of fiber intake is about 25-30 grams per day. Unfortunately most people regular diets include less than 10-15 grams daily.


You should start consuming more fiber-rich foods:

- all bran cereal

- beans

- peas

- spinach

- sweet corn

- wholemeal brown bread

- red cabbage

- carrots

- baked potato with skin

- apples, bananas, oranges and all fruits There are two types of fiber

- soluble and insoluble. If you start eating more food rich in fiber, you'll be amazed of its beneficial effects over your body, health and way of life.


Soluble fiber forms glue like gel in the intestinal tract. The gel softens stools (no more constipation) and improves your digestion (no more indigestion). Fiber slows down stomach emptying and you feel fuller longer. This effect helps you eat less, your body burns additional calories to digest fiber and you can lose weight. Insoluble fiber is an excellent natural laxative, because of its abilities to hold onto water and to push waste faster along the intestines - this way fiber decreases the risk of colon cancer.


In conclusion I'd like to tell you that you won't be sorry if you start eating more fiber-rich foods. Like many other people I used to take not enough fiber, and I suffered stomach aches. Then I started to eat more fruits and fiber-rich foods in my daily menu. I must admit that it really worked for me, and now fiber-rich food is the most important nutritious part of my regular diet.


Find more information at Start losing weight with fiber-rich foods Now!


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Muscle Building Nutrition Basics


Nutrition is probably THE most important part of building muscle. In fact, I'm willing to go a step further and say that you will NOT build muscle without the proper nutrition. You could have the best bodybuilding workout in the world but if you don't have good nutrition, you're not going to get anywhere. The same applies to weight loss. You could run all the time but if you are eating junk food you aren't really going to lose the weight.


For building muscle the number one thing to keep in mind is you need protein. Protein is the building block of muscle. A lot of people will argue about how much protein you need but a good rule of thumb is one and a half to 2 grams of protein for every pound you weigh. So, say you have an individual who weighs 160 pounds he needs 240 to 320 grams of protein every day. Personally, I'd recommend between one and two times your body weight. Also, it is important to eat healthy.


To build muscle, there are a couple of important times you need to eat. You should eat immediately after you lift. It's important to get protein immediately after lifting. Preferably you need whey protein, which you can get from a supplement and just mix with juice, milk, or water. One of the things that have helped me gain a lot of muscle the past few years is taking a pre-workout and post-workout shake.


When you lift weights, you're using up all your glucose and you need to replace that so it can repair and build your muscle tissue. Certain types of fat are definitely good and other types of fat aren't going to help you at all. There is saturated fat and polyunsaturated fat and you want to keep the saturated fat low.


If you're having a meal that has over 5 grams of saturated fat and you are eating that all the time that is probably going to be too much. You can get good fat from peanuts, peanut butter, flaxseed or lean meat. Everybody needs to be getting a multi-vitamin. I would also suggest as I said earlier a 100% whey protein and for a lot of people creatine is a great supplement and also a multi-mineral and flaxseed.


For breakfast, some of the foods I have are egg whites, orange juice, bananas, oatmeal, whole wheat bread, bagels, and meal replacements. I don't eat all of these, I pick and choose depending on my mood, but I like to vary it. For lunch, I have tuna, chicken, fish, lean red meats, brown rice, and a ton of green veggies like brocolli, green beans, and asparagus. For dinner I usually have tuna, other fish, steak, hamburg, chicken, turkey, or another lean meat. I also have either brown rice or a potato. And more veggies. You almost can't eat enough veggies. In between meals, I'll usually have a meal replacement shake or whey protein shake. To build muscle, you need to be eating every 3 to 4 hours.


For supplements, I currently take a multi-vitamin, fish oils or CLA, whey protein, creatine, and glutamine. I only use supplements that have been proven to help build muscle, lose fat, or increase strength. The rest I stay away from and save my money. That's basically how you set up your nutrition to build muscle mass.


For more about muscle building nutrition and some of the proven supplements he recommends to his personal training clients, check out Shawn LeBrun's supplement and nutrition page: Proven muscle building nutrition


Feed Your Body: The Proper Nutrition For A Triathlon

Any sport or activity requires you to provide your body with the correct fuel you need to successfully complete the task at hand.

This is especially true for athletes attempting to compete in a triathlon. In addition to training your body for the swimming, biking, and running events, you should ensure you are providing it with the correct nutrition for a triathlon. There are a wide variety of supplements and special foods that allow the athlete to provide his or her body with the necessary fuel to complete energy-sapping activities.


I take a scoop of whey, mix it in 12 ounces of juice or Gatorade, and add some creatine and/or glutamine. I sip one before and after working out and it's helped me gain about 30 pounds of muscle the past 2 years. When you lift weights your body is going to be using a lot of glucose, so in order to refill that and repair the muscle you need carbs right after training. I'd recommend that you get that from fruit juice, like grape juice, or from a sports drink, like Gatorade.


Ensuring you consume the correct nutrition for a triathlon will encourage your success in the sport. The key to succeeding in any sport or activity is having your body working in top condition. This means ensuring you receive the proper training and are both in shape and free of injury before competing.Also, you should be sure to feed your body the proper nutrition for a triathlon and eat nutritious and quality foods that will benefit your body in the most positive manner possible. You may want to seek a consultation from a licensed dietician.


This professional will be able to establish a diet that will work best for training and competition. When establishing a diet for your training and competition schedule, consider eating wholesome, fresh foods that pack in the maximum nutrients.Items such as fresh fruits and whole grains work to provide you body with natural energy and are a great deal less expensive than pricey energy bars, drinks, or pastes that are generally not considered especially tasty. Avoid sugary or fatty foods, including most junk foods that will work against your body instead of for it in a positive manner.


Furthermore, avoid or limit the amount of alcohol consumed, since alcohol only works to dehydrate your system and can directly affect your performance.


How Can Nutrients and Good, Healthy Foods and Supplements Improve Your Life and the Way Your Take Part in Life? Get More Informative Tips and Advice from Sport and Excerise Nutrition Information

Think Nutrition in 2006

Food, it does the body good. It is the fuel that improves performance. Most clients always want to talk about food and meal preparation. The problem is they never want to prepare. Most of them look at preparation as ordering from a menu in a restaurant or at the drive-thru. Take a deep breath. Relax. Let me open up a whole new world called meal planning. If you are even remotely serious about your health and fitness, then you must make good choices about what you are putting in your mouth.


I am a firm believer in not restricting my clients or my readers so severely they loathe the thought of sitting down for a meal. I am of the mindset you can still eat what you enjoy and be fit. You may have to learn to eat a few new things, however. I don't want to overwhelm you in one sitting. So, let's begin the New Year with my top 7 "Hip-Bits" for improving the fuel you are putting into your "tank."


7) Lets begin with sweets.

I actually have a friend who eats dessert first. She orders a dessert first at a restaurant. Now, according to her she does this to control the amount she eats. When she goes out, she focuses on what dessert she wants, then orders and eats it first...usually about half of it. Hey, works for her. I like part of this strategy. I think you should have certain sweets you crave or are your "targeted sweets." Then you can pick certain nights to have them. This way you know you will get that favorite cookie, ice cream or piece of pie. If you are trying to lose weight you are going to need to be a little picky about what sweets you eat and how often you are eating them.


Have "dessert night or nights." You could even plan at the beginning of the week what dessert will be on which night. This will give you a sense of control and allow you to indulge your sweet tooth at the same time.


Nutrition is mostly based in the middle of the two extremes; that being between prime health and malnutrition. In that middle there is a wide range of diseases that can be caused and prevented due to changes in diet. Scurvy is a common disease that can result from unhealthy diet. It is important to note that it is not just malnutrition that can cause problems, and that excesses and imbalances also play a large role.


6) Eat slowly.

This is one I really need to work on. In the past I would be done with my meal before my wife finished saying grace...just kidding. I did eat fast though. You will eat more if you eat fast. Your brain will not "decide" it is full until you have inhaled everything on your plate. Enjoy the experience. Have a conversation with someone at the table. Savor the food and the moment. Set a time limit. You have to eat for 20-25 minutes, for example. Try this, it works!


5) Plan your next meal after you are done eating.

First of all, you are full. You are most likely in the kitchen and can take a survey of what you could potentially eat. Now, you may have already planned your next meal, but maybe you want to tweak it based on what you just ate. If you ate too much or decided to go with the cookie at lunch, you will need to adjust the next meal anyway.


4) Figure out the difference between being hungry and wanting to eat.

If you eat every 3-4 hours throughout the day, you won't be "starving" all the time. You will realize you are fueling the body, that you are diligently working out and this food is feeding your muscles, brain and nervous system.


3) Three meals and 3 snacks a day.

That is, Breakfast, lunch and dinner, with a snack in between. If you stay up and "play" on the computer late at night, a light snack that

is "protein laden" is o.k. Stick with the protein and carbohydrate ratio you will see in the next "Hip-Bit." Planning your next day's meals after your last meal of the day is fun. I recommend writing them down, but you can at least get an idea in your head.


2) 2.5 to 1 carbohydrate to protein ratio. (2.5 grams of carbohydrates for every 1 gram of protein).

For example, a meal would have 25-30 grams of carbs and 10 grams of protein. Proteins are basically meat, fish and nuts. Carbohydrates are basically breads, pastas, fruits and vegetables. If you are exercising on a daily basis, your muscles will need fuel in the form of protein and carbohydrates.Don't be afraid of the carbs; they will help with recuperation and your energy needs.


1) Change your mindset about eating.

Food is fuel for the body, it makes it go-just like gas for a car. If you put in the wrong type of fuel or don't put in enough fuel, your body will not operate properly. Look at food as the fuel to help you reach your fitness goals. Feed it well. Bonus: Drink plenty of water. Your entire body is made of water. It is a great fuel for the body. Water helps you eliminate wastes from the body. Water will help with your energy levels by keeping you hydrated. If you exercise daily, I recommend drinking 0.5 to 1 ounce of water for every pound of bodyweight. Eating can be pleasurable. Just give it a little thought. Have fun with your meal planning in 2006!


John B. Perry, P.T., C.S.C.S. is a fitness and biomechanics enhancement expert. He writes a weekly newsletter, writes e-books and articles, produces fitness videos and performs seminars and teleseminars on Health, Wealth and Fitness. He can be found at and you can contact him at

Relational Nutrition Study

Simply, Nutrition is studying the unique relationship between the states of health and disease and diet. Particularly the study of food. Nutrition is so important because lack of neccessary nutrients can allow viruses and diseases to thrive which can lead to illness and even death.


Trying to understand how specific aspects of diet influence the health of the boy is what the science of nutrition is about. Often times individuals who are having problems with the performance of their body will go to visit an nutrionist. The nutritionist will spend time analyzing the patient's health, diet, daily routine, and more. From the information that they collect they will put together a plan, "diet", which they will give to the patient to follow to help them correct their mistakes in diet, and to get them back on track. Nutritionists often work in coordination with personal trainers, when involved with diet, and muscle problems, to help increase the activity and the overall healthiness of their patient.


Living a healthy lifestyle is more about what you eat. It's an entire package: What you eat, How you sleep, The air you breathe, How active you are,etc. Taking steps to improve your lifestyle are actually quite simple. Simple differences like taking an apple over a chocolate bar, or biking over walking, are easy to make and can make the world of a difference!


Feel free to reprint this article as long as you keep the article, this caption and author biography in tact with all hyperlinks.

Ryan Fyfe is the owner and operator of Online Nutrition Degree -, which is the best site on the internet for all Online Nutrition Degree related information


More Cure Help Articles Related to Nutrition:


Anti Aging Treatments - Life, these days, is at such a fast pace, many people do not take the time to eat properly, thereby shortening their lives. When people do not eat right, their body cells cannot repair themselves. It is increasingly difficult to supply the family with the proper nutrition, because of the depletion of minerals and nutrients in farmland.

Calcium Magnesium Iron - Below are listed some foods that are containing ingredients of healthy nutrition. Berries are incredible antioxidants Ah, the sweet taste of fresh berries! Berries are actually good for you and contain plant nutrients called anthocyanidins. Some of these have high levels of resveratrol, which helps fight heart disease and cancer.

Calories Don't Matter - Nutritional needs change as a dog ages. Many breeds of dogs enter their senior years at 5-7. Like humans, as dogs' age, their metabolism slows down. Obesity is one of the most common afflictions facing senior dogs. Stiff joints and muscles leave them wanting to run around less.

Nutrition Supplement Drink - A cataract is the clouding of the eye's lens and is one of the most commonly-performed procedures in the U.S. The federal government spends more than $3.4 billion annually treating cataracts through the Medicare program. However, it has been estimated that, if the progression of this eye disease could be slowed down by a decade or so, a 45% drop in annual cataract surgery would follow.

Certified Nutritional Therapist - As you learn more about nutrition you also learn the importance of elimination. What goes in, must come out. Your body is a well oiled machine that takes what it needs from what you feed and eliminates the rest through urine and the bowels.

Chinese Green Tea - Health, energy, and nutrition have become the primary focus in today's society. Everywhere you look there are ads for nutritious foods, energy drinks, buys for the health-conscious shopper. But unfortunately, today's fast paced world leaves very little time for you to devote to yourself, even enough time to exercise.

Chocolate Chip Cookies - Most soccer athletes do not have a clear guide of what to eat to prepare for a soccer match, what to eat after a soccer match and how to maintain a rich high carbohydrate diet. There are nutritional guides that soccer players of all level must and should follow in order to put themselves in a beneficial position before matches.

Anti Aging Treatments - Life, these days, is at such a fast pace, many people do not take the time to eat properly, thereby shortening their lives. When people do not eat right, their body cells cannot repair themselves. It is increasingly difficult to supply the family with the proper nutrition, because of the depletion of minerals and nutrients in farmland.

Digital Nutrition Scales - (NC)-Recent research has shown a benefit of certain nutrients in reducing the risk of degenerative diseases of the brain. Antioxidants, such as vitamins E, C, B12 and folic acid have been shown to play an important role in healthy brain functioning.

Essential Amino Acids - A man's health is a very important aspect of his life. To say that "health is wealth" is not only to utter an old, used up mantra, but to mean that for most human beings, staying fit and healthy is parallel to being wealthy, for a person's everyday life is influenced mainly by the state of his mind and body, especially by the presence and absence of certain diseases.

Healthy Nutrition Plans - Are you wondering about how to optimize your protein intake? There are many factors that come into play when choosing sources for protein. Certain proteins are not absorbed well by the body, while other types of protein bring a high fat content with them into the body.

Healthy Saturated Fats - If you went to AA (Alcoholics Anonymous) meetings to get sober, you remember the overabundance of coffee and cookies available (not to mention smoke). At OA (Overeaters Anonymous) meetings you find a number of people who are coming from other 12-step meetings, people who originally treated their alcohol or drug addiction and now find that their eating has become compulsive.

Healthy Weight Pyramid - There are many nutrition supplements at your local health food store. So many to choose from so confusing which ones are the right ones. How many should you take? Here you will learn what you need to take for the best health benefits.

Health Care Practitioner - Have you taken your vitamins today? Do I sound like your mother? Most doctors now recommend taking a good daily multiple vitamin. This is quite a reversal for many physicians who previously thought vitamins were a “waste of money”. Well, they were partly correct. Many vitamins and supplements ARE a “waste of money.

Herbal Diet Pill - Real stories are windows into the practical application of orthomolecular nutrition We live in an age where we are constantly being bombarded with conflicting information by people selling us products or services to earn a profit -most of which turn out to be of no value or benefit. In this case, however, you are being made aware of your body's most elemental requirements for health and healing.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplement - A new study published in the American Journal of Psychiatry shows that children who experience malnutrition exhibit strikingly increased behavioral disorders and aggressive behavior as they grow older. The study looked at children between the ages of eight and 17 years, and found some rather shocking statistics about their behaviors.

Herbal Nutrition Supplements - We are born inherently with the best doctor in the world - our immune system. When the immune system is funtioning proberly, it should serve as a strong defense from most illness. Nutrition and proper care of the body can do wonders for the immune system. Regardless of the condition of our health, our bodies constantly require nutrition.

Well Balanced Meal - A good nutritious diet is a basic requirement for every individual in order to live a healthy life. Today, health is everyone's top priority, which can be ensured only by good nutrition. Here are the ten important reasons as well as steps to prove that you must ensure good nutrition if you are willing to lead a healthy life.

High Glycemic Carbohydrates - Once a child reaches their toddler years, ages 1 to 3, feeding can become a challenge. Developmental changes are occurring at this age. Toddlers are trying to gain independence and control and meals are part of that pattern. Keep in mind that good sense as well as planning will make this transition a smooth one.

High Quality Vitamins - Hair loss is a genetic/hormonal process that can affect both men and women. Hormones that bind to hair follicles can cause an imbalance in the biological processes that cause hair growth. Eventually, excess hormonal action on the follicle causes hair to stop growing and the follicle dies.

Increased Nutrient Needs - Legendary bodybuilding trainer Vince, "The Iron Guru" Gironda was famous for saying, "Bodybuilding is 80% nutrition!" But is this really true or is it just another fitness and bodybuilding myth passed down like gospel without ever being questioned? Which is really more important, nutrition or training? This IS an interesting question and I believe there is a definite answer.

Healthy Diet - The rise in families substituting a trip to McDonald's, Burger King, Wendy's, etc. for a family meal at home is likely one of the causes for the increase in overweight kids, but it is not the only cause. Other factors are also to blame, including an increased time watching TV and playing video games, decreased time in physical activity and unhealthy food choices.

Healthy Nutrition Habits - While many people know that there are benefits to having a good nutritional plan, few regard it as being very important. Many people wonder, why have healthy nutrition? In a world where fast food is quicker, simpler, and sometimes better tasting, its easy to get tempted by what the corporations have to offer us.

Anti Aging Articles - Aging is considered the worst kind of stigma these days. With so many advertisements, TV shows, videos, photos and whatsoever of young people, youth has become a substantial part of modern lifestyle.

Mesothelioma Cancer - All women at some point in their life will have to have a cervical smear as a part of a health checkup. But do you know exactly what a cervical smear is, and how it can affect, diagnose or treat women's ailments? Read on for more information about this common procedure.


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Permanent Fat Loss - I want to give you one of the most powerful keys I have ever learned and studied over the past few years. You can have anything, be anything, and do anything in life if you just make the choice to do so. The power to choose whatever you want is something that the words written here cannot give justice to. Your future has not happened yet.


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