Human homeostasis is a pretty fancy word that basically means ‘equilibrium.’ It’s the process that allows us to function in a variety of different climates. Not every creature can accomplish this amazing feat and while temperature is the most common and easily recognizable factors that highlight human homeostasis, there are certainly others to consider.

The Influence of Climate and Vegetation on Human homeostasis

Climate is one of the most important factors when it comes to homeostasis. Where you live in the world directly affects how your body maintains your core body temperature, your weight, and the kinds of foods that you consume. When you look around the world, you’ll notice that different cultures have significantly different diets. That’s because the food that they grow (that is indigenous to the region) is different than in other parts of the world. When your diet changes, your body makes adjustments as best it can. When you begin to consume different foods that contain different  vitamins and nutrients, your body must break down these in a different manner.

In order to help you understand how to maintain homeostasis to ensure healthy living, let’s uncover more about how it all works,

Basic Regulation of Human Homeostasis

The most common and easily understand way that human homeostasis works has to do with temperature. When you walk from a warm environment, such as being inside during colder months, and out into the cold, if you aren’t wearing adequate clothing, then you start to shiver.

While you may have considered shivering to be an annoying side effect of stepping into that cold air, it’s actually the process of your body trying to warm itself. Bouncing up and down on your feet, blowing warm air onto your hands, and other processes are more conscious efforts on your part to help regulate your body temperature. But it’s that shivering that helps to get muscles moving, calling for more oxygen and blood through the system. It’s the blood that carried warmth to your extremities.

One the other hand, when you’re in a warm environment and being physically active, for example, you begin to sweat. The sweat is your body’s effort to cool itself. By running water over your skin, it’s helping to cool specific regions of the body. The warmer your body becomes, the higher your core temperature. The further from your ideal regulated body temperature you are, the more you’ll either sweat or shiver, depending on the conditions. If your body fails to regulate properly, you face potentially life-threatening situations.

How to Maintain Human Homeostasis

While you don’t need to do much in order to know how to maintain homeostasis, it’s a good idea to keep certain points in mind so that you allow your body to have the right tools in order to do the job it needs to naturally. Hormones helps to regulates the chemicals in the body. Based on caloric intake, you can inadvertently alter the chemical composition of your body, forcing it to make adjustments that it shouldn’t have to.

When this happens, it may be unable to regulate other aspects of your system properly. Consuming the proper number of calories for your body weight, height, and physical activity is important. Consuming too little can leave your body weak. Consuming too many and you can alter the chemical composition.

The number, type, and quantity of toxins in your body also affect human homeostasis. When you drink cola or other non-natural beverages, such as alcohol or ‘energy’ drinks, you are introducing toxins to your body that are not intended to be there. This tends to increase the excretory processes in your body, resulting in a failure of your body to regulate properly.

Alcohol and drugs are common factors in poor homeostasis. A person who consumes large quantities of alcohol, for example, is more susceptible to the cold as their blood cannot carry the proper amount of oxygen through the body.

When you eat right, exercise, and take care of your body, it will be in a better position to take care of you. We often take for granted the natural processes that our bodies go through, but when we get sick, feel run down and tired, or are dealing with stress, we notice something is wrong. Proper Human homeostasis requires us to be vigilant and when we are, we simply feel better every day

Copyright © 2011 Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard School of Public Health, http://www.thenutritionsource.org and Harvard
Health Publications, health.harvard.edu.

 Understanding the New Harvard Healthy Eating Plate Diet

The new Harvard Healthy Eating  Plate  is one of the keys to good healthy living today. For many years, people had become accustomed to the food pyramid as a way to help teach them which foods are better for them and which deserve more attention. The problem with the pyramid, though, has been a complicated one. Too many business interests originally influenced the construction of the pyramid and emphasis was less about healthy eating and more about promoting a certain type of food.

Today the Healthy Eating Plate replaces the food pyramid structure for a number of reasons. First, the research conducted by the Harvard School of Public Health was far more substantive than anything the government relied on. Second, there were a number of flaws contained within the pyramid format that didn’t account for actual science and nutrition. In order to truly understand the Harvard Healthy Eating Plate, we need to first understand the underlying concept.

Modern Diets

Walk into any food market and you are bound to find just about anything you need. From packaged rice to seasonings, from candy to juice, and everything in between. The underlying problem with most of these foods is that in order to keep them on the shelf longer (and also to be packaged and shipped to the stores from distribution centres), a number of processes need to be followed to preserve the food.

We are no longer getting fresh products straight from the farm and as a result are not getting the proper nutrition. Coupled with the simple fact that our daily lives are more face-paced affairs, we barely pay attention to what we’re consuming.

The Harvard Healthy Eating Plate  Picture is Worth a Thousand Words.

The food pyramid was an ingenious creation because it was much more effective in highlighting what people were missing in their daily diets and what they needed to consume on a regular basis to remain healthy, fight common colds, and have strong bones, muscles, and an overall healthy lifestyle.

Being able to glance as an image was simply much easier to do than reading a list of possible food choices.

The Pyramid Still Exists

It’s important to note that the pyramid still exists, as Harvard created a new healthy eating pyramid.

Yet it’s the Harvard Healthy Eating Plate that this article is concerned with.

The Average Meal

When you sit down to a meal, what do you tend to look at? For most of us, it’s the plate in front of us. Whether it’s a round plate or square one, we’re not looking at a pyramid. It makes the most sense to build a structure around what we see when we sit down to the dinner table. The Healthy Eating Plate builds the proper meal, rather than informing you about what you should consume during a regular day.

The new Harvard Healthy Eating Plate is based on the average dinner, or if you live in a society that places more emphasis on lunch, then it’s the main meal of the day for you. To break down the plate in detail, we consider what it contains.

1. Fruits and vegetables. Half of your plate of food should contain fruits and vegetables. These should be colourful vegetables and the more varied they are, the better it is for you. Each vegetable contains different proteins, vitamins, and minerals that are good for positive health.

2. Whole grains. One-quarter of the plate should be reserved for whole grains. Rice is one of the most common forms of whole grains, but unprocessed bread is another option.

3. Sources of protein. Fish or poultry, beans and nuts make up the final quarter of the plate.

4. Oils. When cooking with oils or using them for salads, make sure that you use healthy oils, such as olive or canola.

5. Drinks. You should drink a glass of water with your meal, but if you choose coffee, tea, or another beverage, use little or no sugar and limit your daily intake of milk (to two servings) or juice (to one small serving) per day.

Once you become more familiar with the new Harvard Healthy Eating Plate, you’ll begin to realize how simple it is to construct a healthy meal and begin to live a healthier, more energetic life

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Paleo Diet for Athletes – A Fitness Lesson from Our Ancestors

Paleo diet for athletes has become a popular term in the  sports and fitness world these days. If you haven’t heard of it yet, you must be living in the Stone Age. Well, you wish! Incidentally, that is exactly what Paleo diet is all about.

Paleo Diet – Back to the Basics

While human lifestyle has tremendously evolved since the Palaeolithic era, our diet, unfortunately, has degraded badly. Even the most health conscious among us somehow consumes unhealthy calories, fatal fat, and other dangerous elements through processed food products. Such food has less nutritional value and more health risks.

Paleo diet is about imitating the diet and eating habits of our Palaeolithic ancestors. For starters, Paleo is about consuming a lot of proteins, healthy amounts of carbs, and good fats and not to mention loads of raw fruits and vegetables. We are talking about the diet that precedes agriculture. This diet is based on food that has always been available for us to enjoy.

The benefits of such a diet  are now hailed by numerous nutritionists and fitness experts. Athletes and trainers, however, seem to be the prime prosecutors of Paleo Diet. That is because perhaps these are the people who are able to experience and feel a more measurable difference.

Paleo Diet for Athletes– Energy, Strength, and Endurance

Judging by the remains of all those gigantic structures from the Stone Age, one can easily establish that our cave-dwelling forefathers were much stronger and healthier than most of us are today. In a time when there were no machines and technology, a typical day in a man’s life involved a lot of physical work such as walking, running, weight-lifting, etc. – more like a day in a life of an athlete in our time.This is the reason why Palaeolithic diet perfectly complements the diet and nutritional requirement of athletes. It is not like the usual fat-free and low-carb weight loss diet. It focuses more on building stamina, strength, and endurance

Take a look at a few major benefits of Paleo diet for athletes

   • More Amino Acids (BCAA) – Paleo diet increases the intake of Branched-Chain Amino Acids that aid in muscle development and anabolic function. BCAA are also   known for counteracting immunosuppression – commonly faced by endurance athlete due to extensive exercise.

• Lower Omega­6:Omega­3 ratio – Omega6 and Omega 3 balance is crucial for athletes. The right balance helps reduce tissue inflammations and facilitates fast healing.

   • Lowers body acidity – Optimizes the PH scale for athletes. This stimulates muscle protein synthesis and eliminates the catabolic effect of acidosis on bone and      muscle.

  • High Nutritional Value – In Paleo diet for athletes, grains and dairy product are largely replaced by vegetable and sea-food. The latter are known to be richer in vitamins, proteins, carbs, and energy.

• More Muscle, less weight – Most nutritionists and experts agree that this kind of diet helps improve muscle mass without adding unwanted weight.

That is why it is much preferred by athletes involved in endurance sports where lighter weight can be an added advantage.These sports include running, cycling, rowing, gymnastics, etc.

The Palaeolithic Diet Plan for Athletes

As we have mentioned before, the Paleolithic diet eliminates processed food, dairy products, grains, legumes, oils, and excess sugar. The Palaeolithic Diet Plan consists of healthy unprocessed food which includes fish, meat, eggs, nuts, fruits, and vegetables. However, the  Paleo Diet for athletes is more about the diet schedule rather than the food.

Typically, Paleo diet experts suggest that 30 percent of total calories during the preparation training period should come from fat intake while 50 percent should from carbohydrates. During peak training time, however, calories from carbohydrate intake must be around 60% and only 20% should come from fat intake.

Based on this understanding, a Paleolithic diet plan divides an athlete’s daily diet into the following five stages relative to the exercise schedule.

• Stage 1 – Eating Before Exercise

• Paleo diet for athletes must focus on taking around 200 to 300 calories of low GI carbs at least two hours prior to the workout. Small amount of fat and protein must also be included but fiber must be avoided during this stage.

• Stage 2 – Eating During Exercise

• Your body will require high GI carbohydrates to keep going on during extensive workout routines. These carbs may preferably be in the form of fluids and liquid.

• Stage 3 – Eating 30 Minutes Post Exercise

• The thirty minutes period right after an extensive workout is the perfect time for a recovery drink that contains a reasonable ratio of carbs and proteins.

• Stage 4 – Short-Term Post Exercise

• This is where you eat for extended recovery and some amount of non optimal food such as bread, bagel, and pasta is permissible. Glucose rich food facilitates carb recovery process.

• Stage 5 – Long-Term Post Exercise

• After a few hours of exercise, go back to your strict and optimal Paleo diet until the next exercise schedule.

Paleo diet for athletes is adopted and advocated by a majority of high profile athletes. However, true benefits can only be realized by sticking to the strict guidelines and following a proper plan. For optimum results in less time, consult a Paleo diet expert to learn more about the Paleo Diet for athletes

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  essential nutrients

Understanding the Dukan Diet plan can help you lose weight, feel better, have more energy, and live a better life. If you have never heard of the Dukan diet  then its time you were introduced to it

The Dukan Diet Plan, has been a best-seller in France for the better part of five years, but it has actually been around for more than a decade. French physician, Pierre Dukan created this diet plan with the intention of assisting obese people in the battle to lose weight. For many years, this plan worked as it was designed, but few people outside of France knew anything about it. That is until some famous people, such as Jennifer Lopez and Giselle Bundchen took to it and the world discovered that it had already helped more than 5 million people.

There have been so many diet plans introduced to the world that it’s difficult to take a new one seriously. After all, fads come and go, so what makes understanding the Dukan Diet plan a good idea? Probably the way it’s designed and the Dukan Diet  food list.

Four Phases

The diet plan is based on four phases. It’s not about counting calories or weighing your meals as is the case with many other modern diet plans. It’s about consuming high protein and low calorie foods as a rule.

The main foundation of this diet plan is to eat protein, as long as it’s lean protein, and you can eat as much as you want in the beginning any time of day. Protein is the foundation of this diet plan, which is what makes it drastically different than many other plans in existence. Oat bran, water, and walking every day are also foundations of the plan. In the first stage, vegetables are not important and they are introduced during the second stage.

During the second, third, and fourth stages, vegetables, then fruits, and whole grains are introduced. If this sounds familiar, it’s because the Atkins diet was built upon the same philosophical foundation. Weight loss is achieved rapidly in the first stage, by as much as one to two pounds per day, depending on the individual and their adherence to the plan.

When you are losing that kind of weight from the outset, it helps to instil motivation to keep working with the plan. The four phases of the Dukan Diet are the ‘Attack’ phase, the ‘Cruise’ phase, the ‘Consolidation’ phase, and the ‘Stabilization’ phase.

Now, onto the Dukan Diet plan food list.

Understanding The Dukan Diet Plan Food List

In the first phase, the Attack phase, you can eat anything you want that has lean protein, such as fish, poultry, eggs, and soy. Pork and lamb are not allowed during this phase. You will also consume 1.5 tablespoons of oat bran and one-and-a-half litres of water every day.

That’s it for phase one. Pretty simple, right?

The next phase, the Cruise phase, you are allowed to consumer 28 non-starch vegetables every other day. You can also continue to eat unlimited lean protein and increase your oat bran to two tablespoons. Not allowed is corn, carrots, peas, and potatoes.

In the Consolidation phase, you can eat all the protein you want (including pork and lamb) and as many vegetables you want every day. You can also add a single piece of low sugar fruit to your diet. Two slices of whole grain bread and hard cheese (1 portion). If you want to celebrate your successes, you can add some starchy foods.

During the Stabilization phase, the final phase, you begin to work on maintaining this diet plan. If you follow the foundational guidelines of this diet plan, according to the author, Pierre Dukan, you will be able to eat whatever you want and won’t regain the weight.

Losing weight for many people is a long and seemingly endless battle. The reason for this is that we are led down paths that don’t offer the right remedies and even when we lose the weight, once the plan is completed, we tend to pick up the same bad habits that got us in that position in the first place.

You’ve taken the first step in understanding the Dukan Diet plan and as a result, you’re already on your way to a healthier, happier life, and  future.

What is an Antioxidant? What do they do? What foods contain Antioxidants

 An antioxidant is a molecule that stops or limits oxidation (damage caused by oxygen) to other molecules.

This process of oxidation will result in the production of free radicals which can in turn damage cells and tissues and accelerate ageing . Oxidative damage is  implicated in many of the chronic illnesses we see today.

At any one time there are millions of chemical reactions occurring in the body and each process, whether it be  an enzyme reaction or reaction within the mitochondria  (energy producing parts of the cells) will  result in the production of  free radicals. however if we have enough antioxidants then the damage to surrounding tissues will be minimal.

Humans derive the majority of their antioxidants from food.

With the extra stresses upon us from toxicity, electromagnetic pollution, chemicals and even excess exercise etc, the requirement for them is increased, therefore the more  foods  Rich  in Antioxidants  we  can eat  makes a huge difference to our overall health and how we are ageing.

It is often helpful to supplement with a good quality antioxidant to help bridge the gap between our body requirements and what we can get from our diet.

Foods Rich  in Antioxidant

The antioxidant level of a food can be measured by a test which determines its “oxygen radical absorbance capacity” or ORAC scale.

Foods that score highly on the  OR AC scale have higher levels of antioxidants compared to those who score low on the ORAC  Scale

A minimum of 3500 OR units a day is what we need for general health, however 5000 to 6000 will give far more health benefits and help to protect against accelerated ageing.

The following is a chart showing the ORAC scale of a range of fruits and vegetables

To give you an idea of different values so you can make the best choices for yourselves and

Your families

Antioxidant  Levels in Foods

Per 100grams           ORAC units                      Per item/serving            ORAC

Blueberries                  2234                                    ½ cup                             1620

Prunes                          5770                                   1 pitted prune                462

Kale                              1770                                    ½ cup cooked                 1150

Strawberries               1536                                    ½ cup                               1144

Spinach (raw)              1210                                   1 cup                                678

Spinach (steamed)       909                                     ½ cup cooked                1089

Plums                             949                                     1 plum                             626

Alfalfa sprouts              931                                     1 cup                               307

Broccoli                         888                                      ½ cup cooked                817

Sweet Potatoes           301                                       ½ cup cooked                301

Onion                            449                                        ½ cup chopped             360

Corn                              402                                        ½ cup cooked               330

Red Pepper                  731                                       1 medium pepper        540

Peas frozen                  364                                       ½ cup cooked               291

Potatoes                       313                                        ½ cup cooked               301

Cabbage                        298                                         ½ cup raw                     105

String Beans                201                                         ½ cup cooked                125

Apple                           218                                          medium                         300

Carrots                        207                                          ½ cup raw  115  cooked 160

Tomato                       189                                          1 medium                        233

Orange                        750                                          1 orange                          982

Celery                         61                                           ½ cup diced                        60

Super Antioxidants

You can’t talk about antioxidants without mentioning one truly amazing  nutrient with such profound Health benefits  Tumeric  really is a super food.

TUMERIC

Turmeric (Curcuma longa) Is a member of the ginger family and is grown mainly in India, China and Asia. Turmeric has been used extensively in cooking for both its amazing yellow colour and also its flavour. It is Turmeric which gives curry its colour.

Turmeric has also been used as a medicine in both traditional Chinese Medicine and Ayuvedic Medicine for thousands of years.Turmeric has been used extensively, traditionally, for the treatment of inflammation Colic, pain, and menstrual difficulties. It has also been used as a poultice for pain and inflammation.

Currently there is a lot of research going on with Turmeric, in areas such as cancer prevention, anti-inflammatory activity, antioxidant qualities and even protective effects with the cardiovascular system, liver and digestion.

Turmeric has been found to have a protective effect on the Liver in a similar way to the herb Milk Thistle which is traditionally used to support the Liver.

Turmeric has been shown to protect the liver from the toxic effect of substances such as paracetamol, and may have a positive influence on conditions such as fatty liver and gallstones.

Turmeric has profound anti inflammatory benefits comparable to many medications but without side effects.

Turmeric s role in cancer prevention and treatment is particularly exciting.Tumeric appears to have an effect on tumour growth, migration, and also has a regulating effect on gene expression..

Turmeric also has strong anti microbial activity against a variety of bacteria, fungi and parasites.

Many studies have also shown the ability of this herb to influence cholesterol. The benefits include decreasing LDL cholesterol (the damaging cholesterol)  and triglycerides (the circulating fat in the bloodstream)  and also inhibiting platelet clumping.

This amazing  Antioxidant  also has huge benefits for the Gastrointestinal Tract including reducing spasm, increasing enzyme activity and inhibiting the formation of gastric ulcers

Very Interesting! But before we talk about carbohydrates function  let us first  talk a little about carbohydrates themselves. Carbohydrates form a major part of our  food source, they  help in generating energy and building body strength. Other than proteins and fats, carbohydrates are the other macronutrients necessary for the body. Carbohydrates can be consumed in different forms like fibers, sugar, etc. Carbohydrates are something  we consume every day but they are  not  the only thing that provides  energy to the body, but it’s believed they are the most efficient. Production of glucose and sucrose is one of the main processes of carbohydrate function  These sugars are in turn absorbed by the body to produce energy with very little effort. Research into carbohydrates  function has found that there are two different kinds of carbohydrates - simple and complex carbohydrates. Foods which can be digested by the body quickly are called simple carbohydrates while complex carbohydrates are those which take longer to digest.

Simple carbohydrates are also called bad carbohydrates as the amount of essential vitamins and nutrients provided by some of these carbohydrates is comparatively less when compared to complex carbohydrates. On the other hand, the body takes a longer time to convert complex carbohydrates into glucose, and the amount of additives and processed sugar are low.

What is the Function of Carbohydrates?

With the kind of workload we go through every day, it becomes necessary to provide our body with enough energy so that the vital organs keep functioning in the proper order. Tiredness, fatigue and poor mental conditions are some of the common conditions associated with the lack of carbohydrates in the body. As such, carbohydrates become necessary as they are a source of energy. If there is excess intake of foods rich in carbohydrates, they would be stored in the body till required. Moreover, carbohydrates are necessary for proper functioning of the digestive and immune system, nervous system, heart and the brain. Fibers,which are another form of carbohydrates, are required for eliminating  toxins and wastes, and helps to  keep the intestine free of diseases.

How do Carbohydrates Function in the Body?

A variety of enzymes in the body break down and digest carbohydrates thereby forming glucose which is then absorbed by the body. In case of glucose being produced and not required at that point of time, it’s stored in the muscles and liver in the form of glycogen. Glycogen is converted into glucose as and when the body needs extra energy.

Simple Carbohydrates
Simple carbohydrates may occur naturally like in fruits or may be broken down and manufactured to form products high in sugar and fat. Simple carbohydrates usually contain one or at the most two sugar molecules, and due to this reason they can be broken down easily into glucose. However, as these carbohydrates can be broken down easily and absorbed by the body, they increase the blood sugar levels rapidly, thereby boosting energy, which is then followed by a quick drop in sugar levels, and as a result energy levels. This can ultimately lead you to feel more tired.

Usually, simple carbohydrates are found in sugar which we use to sweeten cakes and is also used in soft drinks and sweets. As this form of carbohydrate is unnatural, the chances of gaining weight is high. Moreover, there are chances of you getting tooth decay, hunger, diabetes and mood swings.

Complex Carbohydrates
Also called starchy carbohydrates, complex carbohydrates are most common in vegetables and fruits, legumes, pasta, bread, brown rice, potatoes, cereals and grains. In complex carbohydrates, the sugar molecules are combined together in chains and due to its complex structure they are not digested or broken down quickly. These carbohydrates are better for the body as energy is released slowly and steadily, thereby releasing the same amount of energy throughout the day. The amount of fat contained in these carbohydrates are lower, besides the amount of fibers and vitamins are high.

Thus, there are several carbohydrates function, the most important being providing energy to the body. Hope this article has given you an idea of the  importance to the body of  the carbohydrates function

Read more about Carbohydrates

For a diet to be ideal, it must be nutritionally balanced, i.e., it must include wide variety of foods with enough calories and nutrients. And a Diet Plan should be easy to follow so that one can maintain its consistency, following it throughout their life. Nutrition plays a major role in your health and wellbeing
As we all know that negligent and mismanaged eating habits lead to the health problem called Obesity, people are affected with it globally. It is the major cause for diseases like diabetes, heart attack, different types of cancer, osteoarthritis etc. Hence, a suitable diet plan will play a vital role to escape from Obesity.

Low carbohydrate or Low Carb Diets is a diet with less carbohydrate and with an increased proportion of protein and fat. It is recommended for people who are obese and diabetic, with a high cholesterol level, high blood pressure and hypoglysemia.Excess intake of carbohydrate results in weight gain because it allows the body to produce and release high amounts of insulin, resulting in high blood pressure, that damages blood vessels by raising the level of triglycerides which is a fat present in the blood and it lowers  your HDL cholesterol level that protects against heart diseases.

Moreover, a diet low in carbohydrates is beneficial to your health as it promotes decreased amounts of insulin production and allows consumption of  fat as an energy source.

Various components of a low carbohydrate  diets are saturated fat like stearic acid found in beef and other fats including coconut oil, olive oil, butter, cheese, lard, fish oil, tallow, palm kernal oil, peanut oil, and flaxseed oil with unlimited amounts of meat  If limited amounts of green vegetables  are eaten, then a good supplement of vitamins and minerals should be taken.

Before taking “Weight Loss” sessions one must know the actual requirement of Weight Loss Supplements. If you need to burn more calories throughout day, you may need thermogenic supplements. If you need to control your overeating habit, then you may need appetite-control supplements.

With a boom in the weight loss industries, we see plenty of weight loss products everywhere. Weight loss supplements includes pills from Herbalife and Metabolife, fat-burners, stackers and other diet or sports supplements.

When we come across the word “Herbal,” we feel that it is all safe to consume it, but it was reported that herbal pills containing Ephedra have shown many side effects similar to weight loss drugs. So, manufacturers are now trying to make weight loss supplements Ephedra free.
As the saying goes “slow and steady wins the race.” Accordingly, if any one follows a diet plan thoroughly without any break and without taking help from weight loss supplements, the result can  be permanent, health friendly and more satisfying.

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Low Carb

We all know that fiber is one of the more essential nutrients that you can get for your body. Roughly speaking, fibers are the indigestible contents found in plants. It is mainly responsible for cleaning up your intestines, preventing different digestive ailments from indigestion to cancers. But how well do you know your fiber? There are 2 types of fiber: insoluble fiber and soluble fiber. They act in different ways. While insoluble fiber is termed as metabolically inert, its soluble counterpart is known to cause fermentation in the intestine. In this article, we are going to focus on soluble fiber, its origins, its health benefits, and where you can actually find it.

As a rule, soluble fiber acts by changing the nature of the contents of the digestive system, opening it up for fermentation. How is it possible? Fibers absorb water on the gastrointestinal tract, providing the perfect scenario for the initiation of fermentation. In contrast, while insoluble fiber also absorbs water while traveling along the gastrointestinal tract, what it only does is to create bulk, initiating defecation. While the action of insoluble fiber has its benefits, it is largely considered that soluble fiber is the fiber that has more beneficial effects when consumed.

The health benefits of having adequate daily dosages of this type of fiber are directly linked to its ability to initiate fermentation in the intestines. As fermentation proceeds, short chain fatty acids are produced. Short chain fatty acids are known to have immense health benefits, the first of it being its role in the reduction of risk of cardiovascular disease. By stabilizing blood glucose levels and reducing the levels of Low Density Lipoproteins, also known as bad cholesterol, it promotes cardiovascular health.

But beyond that, there are other benefits on consuming this fiber. It promotes the formation of immune cells, improving overall resistance against different diseases. Also, it promotes optimal colon health by maintaining just the right pH. What is the result of having the appropriate pH? It reduces the potential of the development of polyps in the intestine and inflammation. What’s more, it also helps in the proliferation of beneficial bacteria in the intestines, eventually enhancing the absorption of nutrients in the body.

Now that you know about the benefits of  this fibre, we would now tell you where you can find it, all plant food sources contain forms of this fiber, but of course, there are sources that are richer than most. Particularly good sources  are whole grains and legumes. Specific grains that are rich with this type of fiber include oats, barley, and rye. Vegetables such as potatoes and carrots are also good sources of this type of fiber. If fruits are your thing, we recommend that you consume apples, bananas, and berries. But if you don’t have any access to any of these foods, there are soluble fiber capsules being sold on your local drug store.

Fibers are great for the body, and they are easy to consume too. So if you want to maximize your health, go for soluble fiber.

Soluble Fiber

How Soluble Fiber Foods Help Your Body

You might have read or seen somewhere that it is important to include fiber in your diet. Before you devour all of those green, leafy vegetables and oats, you must know first about some facts regarding fiber. Fiber has two forms: soluble and insoluble. The latter is not digested by the body, which mainly functions in adding the bulk of stool. The former, on the other hand, is useful in a variety of ways, such as reducing cholesterol levels, soothing the intestines, and even eliminating toxins from the body. In this article, soluble fiber and soluble fibre foods will be discussed.
The major soluble fibre foods sources are legumes and soy products. Examples of legumes are soybeans, beans, and peas while soy products include soy milk and soy cheese. Other soluble fibre foods include potatoes, root vegetables, pears, berries, plums, apples, broccoli and carrots. Knowing where to get soluble fiber is not enough, though. You must have an idea of what these products can do to your body to know just how important they are.
How does soluble fibre food help your body? The answer lies in its properties. Unlike its insoluble counterpart, it can be dissolved in water. Although it can be dissolved in water, it cannot be absorbed by the intestines so you are not exactly adding your consumption of carbohydrates. Because the soluble fibre foods remain in the intestines, it tends to absorb the water in the colon. This is very helpful when you have constipation or diarrhea. When are constipated, your stool will be hard and dry, making defecation a nightmare. When you introduce soluble fibre foods into a constipated person’s diet, it will make his stool loose, so that he can eliminate it easily. When the person has diarrhea, on the other hand, soluble fiber acts to add bulk to the stool. This thickens the consistency of the stool.

Soluble fibre foods are tremendously helpful in treating Irritable Bowel Syndrome or IBS. IBS is a condition characterized by abdominal pain, bloating, and alternating constipation and diarrhea. It has no organic cause, so the treatment is focused on the diet of the patient. When it is given to the client, there constipation and diarrhea is minimized if not eliminated. Studies also show that soluble fiber has relieved  patients from the other symptoms of IBS, headache, back pains, and fatigue. Other benefits  include the regulation of blood glucose, hastening of the action of pancreatic enzymes, maintenance of insulin function, increase of good bacteria in the intestine, balance of body energy, weight loss, and protection against diseases such as cancer.

Though it is very beneficial to the body, it is also important that you take it in moderation. If excessive amounts of soluble fiber are present in the body, it can cause an aggravation of diarrhea and reduced absorption of vitamins and minerals

Low carb eating has been a fixture now for a number of years and, for many people it creates a vision of deprivation and possible ill health. After all, some seemingly essential foods are ‘cut out’ by anyone who follows this diet and this, in itself, seems less than healthy.

Actually, this is very far from the truth. Low carb diets, personified by the Atkins Diet, the South Beach diet, the Protein Power diet and the Sugar Busters diet, do actually contain some carbohydrates, or carbs for short, especially in the maintenance phases.

What is a low carb diet? The best way I can explain this is to look at the Atkins diet, a diet which is approached in 4 phases.

Before explaining what happens in each of the 4 phases, I will detail what foods can be eaten in the diet. Actually, there is quite a lot of choices, the main restriction being the amount of carbs that are eaten.

All fish, fowl, shellfish, meat and eggs are permitted but no cured meat like ham is allowed. Anyone following the diet needs to avoid any meat with additives in it such as meatloaf and breaded food. Oysters and mussels are also higher in carb so only 4 ounces of these are allowed per day.

Four ounces of the following cheeses are allowed each day:

• cheddar
• cow, sheep and goat cheese
• cream cheese
• gouda
• mozzarella
• roquefort and other blue cheeses
• swiss cheese

The following vegetables are the only ones permitted in the first 2 weeks:

• daikon
• mushrooms
• arugual
• endive
• parsley
• bok choy
• escarole
• peppers
• celery
• fennel
• radicchio
• chicory
• jicama
• radishes
• chives
• lettuce
• cucumber
• mache
• sorrel

Other vegetables are higher in carbs but can be used, after the first two weeks, to add variety:

• Artichoke
• Pumpkin
• Artichoke hearts
• Rhubarb
• Asparagus
• Chard
• Sauerkraut
• Bamboo shoots
• Collard greens
• Scallions
• Dandelion
• Snow peas
• Bean sprouts
• Dandelion greens
• Beet greens
• Eggplant
• Spinach
• Broccoli
• String or wax beans
• Kale
• Summer squash
• Tomato
• Leeks
• Turnips
• Cabbage
• Water chestnuts
• Cauliflower
• Onion
• Zucchini

The Atkins diet, in every phase, should be tailored to your own individual preferences and most of the meals should comprise whole foods. You should:

• avoid any trigger foods such as bread and sweet items
• eat either 3 regular meals or 4 to 5 smaller meals
• have liberal amounts of fat and protein
• have no more than 12-15 grams of carbs in the form of the permitted vegetables
• have no fruit, pasta, grains, starchy vegetables or dairy products except for cheese, cream or butter
• have no nuts or seeds in the first 2 weeks; chickpeas, kidney beans and other legumes are also not permitted in phase one not eat anything not on the acceptable foods list
• adjust the quantity to your appetite
• not assume anything is low carb – always read the labels
• use sucralose or saccharin as a sweetener
• drink at least ten 8 ounce glasses of water
• take a good multivitamin with minerals such as potassium, magnesium and calcium but not iron

The induction phase, or phase one, kick starts the body switching its metabolism to one that primarily burns fat for energy instead of burning carbs. It:

• stabilizes blood sugar
• curbs cravings since it breaks the addictions to sugar, wheat/corn derivatives, alcohol, caffeine, grain or any other food
• allows you to experience the metabolic advantage of the diet
• shows how much fat your body can burn

The induction phase is not a life long plan. It does, however, allow for snacks should a craving arise between meals. Snacks can be cheese sticks, nuts, low carb instant soup, crisp breads, low carb soy chips and celery sticks stuffed with cream cheese or peanut butter.

Phase two is about ongoing weight loss. It:

• has expanded food options
• allows 25 grams of carbs per day
• gives the option of mixing and matching to suit the person
• gradually increases the daily carb tally in 5 gram increments until the weight loss slows
• still has counting carbs as the key to successful management
• ensures a person stays with phase 2 until only 10 lb is left to lose

Phase three is a continuation of phase 2. More grams of carbs are added until you are losing less than one pound per week. Continue with this phase until goal weight is reached and you keep this weight for one month.

Once this happens, you are on the lifetime maintenance phase. You need to focus on the ACE (Atkins Carbohydrate Equilibrium) and always try to stay within 5 lbs of your goal weight.

The Atkins diet, and other low carb diets, guarantee weight loss and there are testimonials to this effect. The diet is not difficult but, at the beginning it can be restrictive. At the end, after goal weight is reached and maintained, some fruit can be eaten as part of the diet.

Low Carb

That’s the question many people ask when their weight loss plan isn’t working.

Asking yourself ‘Why can’t I lose weight?’ is actually one of the best things you can do for yourself. It says you know that what you’re currently doing isn’t working for you.

You’re at the place where you’re ready to look at alternatives – try something different to get a result you want.

So why can’t you lose weight? Here are 3 possible reasons you may not be losing weight – and some suggestions on what you can do about it.

#1) Medical Reasons

Now this is not the same as saying you’re genetically programmed to be overweight. That is hogwash. In fact scientists estimate that even if you do have a genetic propensity to gain weight, your genes only account for 15 – 25% of your current weight. So forget the genetics excuse.

But there are medical reasons that some people can’t lose weight. Low thyroid, adrenal exhaustion, insulin resistance and other medical conditions can make losing weight near to impossible.

That’s why before starting any weight loss plan, you should talk to your doctor first. Have a full workup and make sure that you don’t have any health issues standing in the way of your weight loss.

There’s nothing more frustrating that trying to lose weight, doing all the right things and not losing an inch – all because of a medical condition. Get the medical condition cleared up first and then address the weight (in fact, the weight may just go down on it’s own once you get the medical condition addressed).

#2) Emotional Eating

I recently read an article where a nutritionist estimated that 75% of overeating was due to emotions. 75%! Can you imagine what would happen if you learned to eliminate emotional eating and cut out all those calories? What a weight loss impact! The weight would be falling off.

Unfortunately, in today’s world, emotional eating is on the rise. Most people today are feeling the pressure of an increasingly hectic lifestyle. We hardly have time to tie our shoes, never mind deal with our emotions.

Because of this, our emotions get stuffed down and ignored until finally they explode and we’re face-down in a bowl of Rocky-Road ice cream with extra chocolate sauce.

Here’s the bottom line: you are human and you have emotions. Your emotional needs are important and need to be addressed properly with love. You need emotional nurturing and proper emotional care.

If that means you take a 5 minute break every few hours at work to regain your emotional balance, do it. If that means you need to unwind by doing a mall walk and window shopping after work – don’t let anything stop you.

Learn to nurture your emotional health and you’ll nip emotional eating in the bud – and start losing weight FAST.

#3) Mismatched Weight Loss Plan

There are many different ways to lose weight and dozens of weight loss programs to choose from. Some plans emphasize a change in diet, others emphasize a change in exercise, others focus on the inner reasons for overeating.

Every person is different and will lose weight in their own unique way. If what you’re doing now isn’t currently working, it may be a simple case of personality-plan mismatch.

Maybe instead of a diet-focused weight loss plan, you would feel better with a fitness-focused weight loss plan or a psychological weight loss plan. There are lots of plans to choose from and you deserve to take your time and find one that fits your personality and lifestyle best.

If you think this is the case, take some time to review different diet or weight loss plans. Find one that you can get excited about, one that makes sense to you and that fits your belief system and personality. That’s when you’ll make real weight loss progress!

So those are 3 possible reasons for your weight loss plateau. You don’t have to stay stuck in a weight loss rut. You don’t have to keep asking yourself the frustrating question: Why Can’t I Lose Weight?’ Keep believing in yourself and in your dreams. Don’t give up and you will get there!

5 Simple Ways To Lose Weight

Losing unwanted body weight does not have to involve prolonged workout sessions at the gym or self-defeating fad diet regimens. In fact, most people find that without a sustained lifestyle change, any weight that is lost during a period of diet or extreme exercise is gained back once the activity is no longer practiced.

If you would like to lose pounds and keep them off, then you need to invest in a lifestyle adjustment. By altering only a few important patterns in your diet and exercise routine, you can literally lose weight without much effort. Here are some tips to help you quickly drop those extra pounds:

1. Walk for 30 minutes each day. Walking is not only a stress-reducer, but it is also more effective in inducing fat loss than a 30-minute jog. Here’s why: running helps you burn calories and quickly tone leg muscles because of the repeated flexing and force exerted on the leg muscles. However, because running increases the heart rate to aerobic levels, the heart rate also drops quickly once the activity has been stopped.

Walking, however, increases the heart rate to the fat-burning level. Any activity performed at the fat-burning level will have a longer-lasting impact. Thus, while you might flex and strain your muscles less during a 30-minute period of walking, the heart rate will stay elevated for a longer period of time.

2. Cut the portion in half. Whether you are eating a cheeseburger or plate of fries, divide the dish in half. If you are tempted to nibble on more than half, then give it away to a friend or have it wrapped up to take home (if you are dining out). Cutting your meal in half will not only decrease your calorie and fat in take dramatically, but it will help your body to become accustomed to smaller portions of food.

3. Get a full night’s rest. Many people find, and most doctors know, that getting a full night of undisturbed sleep not only leaves you feeling energized for a new day, but it helps your body metabolize your food much more efficiently. When they body is in the resting state during sleep, it actually works much harder to process energy than if you were to sit on the sofa watching the television. Furthermore, if you are fully rested, you will be more likely to take on projects with more vigor and energy the next day (which will help you burn more calories.) So go on – get those zzzz’s.

4. Call your mother. And take care of other items on your to-do list before they pile up. Undue stress has a very negative physiological effect on the body and contributes to fat storage in the cells. By reducing small amounts of stress in your life, you can quickly and simply reduce fatty deposits on your body, especially in the stomach area. So go ahead: call your loved ones!

5. Drink plenty of liquid. Liquid hydrates your cells and helps them push harmful toxins through your body more efficiently. By drinking plenty of liquid, such as water, juice and even tea, you will help your cells function at their best without much effort at all.

If you drink tea and coffee, be aware that they contain caffeine, which can increase your metabolism while it is in your system, but tends to slow your body down once it leaves. Caffeinated beverages should always be consumed with an extra glass of water to ensure that you do not end up depleting your body of necessary liquids.

To ensure that your lifestyle alterations become lasting, practice them with friends and loved ones. Adjusting to any changes can be easier if you have a friend with whom you can share the journey and help to keep each other on track to lose weight