How Your Health Benefits From More Fibre

Since the 1990s, medical researchers have discovered more and more benefits when dietary fiber is significantly increased in our diet. Fiber is a substance in plants. Dietary fiber, also called bulk or roughage, is the kind we eat. It is the edible portions of plant cell walls; hence, it is found only in plant foods like fruits and vegetables, whole grains, nuts and seeds, as well as beans and legumes.

Fiber is a carbohydrate and is usually listed under "Total Carbohydrates" on the "Nutrition Facts" label. Humans lack the digestive enzymes to breakdown fiber. Therefore, it is undigested and not absorbed into the bloodstream and it arrives at the colon pretty much intact. Fiber has zero calories. Instead of being used for energy, it is excreted from the body.

The current recommended daily intake for adults who are 50 years or younger is 25 grams/day for women and 38 grams/day for men. For adults over 50 years of age, the recommendation is 21 grams/day for women and 30 grams/day for men. Unfortunately, for many who eat a typical American diet, it can be a huge challenge to consume that much fiber everyday. Most people top out at an average of 15 grams/day, regardless of how many calories they eat.

Maybe if we understand more about the different types of fiber and how they can immensely contribute to better health and lower disease risks, there will be more incentives to increase the daily fiber intake. Fiber is an important part of a healthy, balanced diet. Apart from helping us stay regular, fiber has a long list of other health benefits. The following will distinguish the different types of fiber, their specific health advantages, and which foods contain these fiber.

Classifications Of Fiber

There are several ways to classify the different types of fibre. However, as their characteristics do overlap, experts have yet to agree on the best categorization. For decades, the most commonly used classification is soluble and insoluble fibre. These days, as researchers discover the benefits of fermented fibre, another classification - fermentable and non-fermentable fibre - is also used. However, do know that both soluble and insoluble fiber have some that are fermentable and some that are non-fermentable, though soluble fibre is more easily fermented.

Soluble and Insoluble Fibre

The major difference between soluble and insoluble fiber is that they have different properties when mixed with water, hence the designation between the two.

• Soluble fibre is soluble in water. When mixed with water, it forms a gel and swells.
• Insoluble fibre does not absorb or dissolve in water. It passes through the digestive system in close to its original form.

Both types of fibre serve their own purposes and have different health benefits. Most plant foods contain both soluble and insoluble fibre, just in different proportions. For instance, wheat is about 90% insoluble fiber. Oats are 50/50. Psyllium plant is mostly soluble fibre.

Fermentable and Non-Fermentable Fiber

Some fibres are readily fermented by bacteria that colonize the colon, others are not. Fermentable fibre is used by the colon's friendly bacteria as a food source. Fermentation results in the formation of short-chain fatty acids (acetate, butyrate, and propionate) and gases. Epithelial cells that line the colon use butyrate as the main source of energy.

Researchers found that butyrate exerts a wide range of health benefits. It:

• Decreases inflammation and oxidative stress,
• Prevents colon cancer, irritable bowel syndrome (IBS), and Crohn's disease,
• Strengthens the bowel wall,
• Improves the body's ability to absorb essential nutrients such as calcium,
• Makes hormones that control appetite and anxiety.

Soluble Fibre

Foods High in Soluble Fibre

Fruits: blueberries, apple, oranges

Grains: barley, oats

Legumes: beans, lentils, peas

Seeds: flax

Vegetables: Brussels sprouts, carrots

Health Benefits

• Digestion and weight control. When soluble fibre dissolves in water and becomes gel-like, it helps prolong stomach emptying and slows down digestion, making you feel full longer and have less room for other not-so-healthy food cravings.
• Blood sugar regulation. Soluble fibre slows down the digestion rate of many nutrients, including carbohydrates, so it helps stabilize glucose levels and prevent after-meal blood sugar spikes.
• Cholesterol and heart health. Soluble fibre binds to cholesterol and bile acids (made by the liver and stored in the gall bladder for the digestion of fats) in the small intestine and promotes their excretion. Studies found that consuming more soluble fibre leads to a decrease in LDL (bad) cholesterol levels, hence, reducing the overall risk of cardiovascular disease.
• Healthy bowel movements. Soluble fibre soaks up water as it passes through your system, which helps bulk up the stool and guard against constipation.
• Colon health. Prebiotic fibre is a type of fermentable and soluble fibre that is used by the colon's friendly bacteria (probiotics) as a food source. Prebiotics and probiotics work together to maintain the balance and diversity of intestinal bacteria, especially increasing the good bacteria like lactobacilli and bifidobacteria.

Foods High in Soluble Prebiotic Fibre

(In parenthesis is the name of the fibre)

Apple (pectin)

Asparagus (inulin and oligofructose)

Banana (inulin and oligofructose)

Barley (beta-glucan)

Burdock root (inulin and oligofructose)

Chicory root (inulin and oligofructose)

Cocoa (flavanol compounds)

Dandelion greens (inulin and oligofructose)

Flaxseed (mucilage)

Garlic (inulin and oligofructose)

Jerusalem artichoke or sunchoke (inulin and oligofructose)

Jicama root (inulin)

Konjac root or glucomannan fiber (see Note)

Leeks (inulin and oligofructose)

Oats (beta-glucan)

Onion (inulin and FOS)

Psyllium (mucilage) - used as a fibrre supplement, always buy organic due to pesticides

Seaweed (polysaccharides)

Wheat bran (arabinoxylan oligosaccharides or AXOS)

Yacon root (FOS and inulin)

Note:

Konjac is native to Asia. Its fibre, known as glucomannan, has been used as both food and in traditional Chinese medicine for thousands of years. Today, glucomannan is used as a fibre supplement to promote colon health, lower cholesterol, and improve carbohydrate metabolism. It is also used in a food product called Shirataki noodles. These noodles are made of 97% water and 3% glucomannan, so the fibre content is very diluted. Though not a high source of prebiotic fiber, the noodles have zero carbohydrates, fats, protein, and calories. Thus, these noodles are suitable for diabetics and people who are looking to lose weight.

Fibre and Gas

Everyone has some intestinal gas and that is normal. The amount of flatus passed each day depends on your sex (men have more frequent flatus) and what is eaten. The normal number of flatus may range from 10-20 times a day.

If you are not used to eating a high amount of fermentable fibre, eating too much at a time can lead to excess intestinal gas, bloating, and mild cramping. So, increase gradually. When you consume vegetables with prebiotics or take a prebiotic fibre supplement, the flatus is often non-odoriferous. The foods that cause smelly flatus are usually the ones that contain high sulfur content, such as eggs and cruciferous vegetables.

If you experience severe gas and gut discomfort after gradually introducing more fermentable fiber, you may have small intestinal bacterial overgrowth (SIBO) or yeast overgrowth. In this case, you need to work with a healthcare professional to address your gut issues.

Insoluble Fibre

Foods High in Insoluble Fibre

Fruits: skins of fruit

Fruits (dried): dates, prunes

Grains: corn bran, oat bran, wheat bran, whole grains (e.g. whole wheat, brown rice)

Nuts and seeds

Vegetables: green beans, green leafy vegetables, root vegetable skins

Health Benefits

• Weight management. Like soluble fibre, insoluble fibre can play a key role in controlling weight by starving off hunger pangs.
• Digestive health. Insoluble fibre helps to move bulk through the intestines. It lessens the amount of time food spends in the colon, hence, constipation and hemorrhoids are much less of a problem and bowel movements become more regular.
• Diverticulitis. This condition is characterized by inflammation and infection of pouches or folds that form in the colon walls. Development of diverticulitis is often associated with a low-fibre diet and becomes increasingly common after the age of 45. It exacerbates intestinal blockages and constipation. Eating more insoluble fibre can decrease the risk of having diverticulitis.
• Colon cancer. Insoluble fibre increases the rate at which waste is being removed from the body, therefore, it reduces the amount of time toxic substances stay inside the body. Insoluble fibre also helps to maintain an optimal pH (acid-alkaline) balance in the intestine, making it less likely for cancer cells to grow and prosper.

Resistant Starch is a type of fermentable insoluble fibre. It is a kind of starch that is not digested in the small intestine. Instead, it feeds the beneficial gut bacteria in the colon, just like the prebiotic soluble fibre with the same remarkable health benefits. When you eat resistant starch, it resists digestion and does not spike blood sugar or insulin.

Foods High in Resistant Starch

Cooked and cooled beans and legumes (properly soaked or sprouted), oatmeal, pasta, potato, rice, and yam (see Note 1)

Green (unripe) bananas, mangos, papayas, and plantains (see Note 2)

Hi-maize flour or Hi-maize resistant starch

Raw unmodified potato starch (not potato flour) - ideally organic or at least non-GMO

Notes:

1. By cooking and cooling these foods, the carb load is reduced by around 20-30% due to the formation of retrograde resistant starch. However, if you have trouble with blood sugar control or if you are looking to lose weight, you will still need to be very cautious with these foods as the majority of the absorbable carb is still present.
2. The unripe version of these foods have very little digestible carbohydrates. You know you are eating the resistant starch when the fruit is crispy or crunchy, and sometimes a little chalky.

Bottom Line

Dietary fiber is an essential component of a healthy diet. A high-fiber diet has many benefits: it normalizes bowel movements, maintains colon health, lowers cholesterol levels, regulates blood sugar balance, and helps in weight control.

Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which does not dissolve in water. Most plant foods contain soluble as well as insoluble fiber, just in different proportions.

Both soluble and insoluble fibre can also be fermentable. Prebiotic fibre (from soluble fibre) and resistant starch (from insoluble fibre) ferment and feed the friendly bacteria in the colon. They have positive impacts on the diversity and number of beneficial intestinal bacteria in our gut. The more good bacteria we have, the harder it is for the bad bacteria to flourish. The by-products of fibre fermentation produces short-chain fatty acids like butyrate which has powerful anti-inflammatory effects that translate into protection against colon cancer, gastrointestinal disorders like constipation, diverticulitis, and IBS, and also obesity.

All dietary fibre is good for you. Ideally, you would want to get it from different sources of plant foods to reap their distinct benefits. Hopefully, this has given you more incentives to increase your daily intake of high fibrehttps://ezinearticles.com/?How-Your-Health-Benefits-From-More-Fiber&id=9956242 foods, like fruits and vegetables, whole grains, nuts and seeds, as well as beans and legumes. However, for individuals with blood sugar and weight issues, go easy on the carb-heavy fruits, whole grains, beans and legumes.

Carol Chuang is a Certified Nutrition Specialist and a Metabolic Typing Advisor. She has a Masters degree in Nutrition and is the founder of CC Health Counseling, LLC. Her passion in life is to stay healthy and to help others become healthy. She believes that a key ingredient to optimal health is to eat a diet that is right for one's specific body type. Eating organic or eating healthy is not enough to guarantee good health. The truth is that there is no one diet that is right for everyone. Our metabolisms are different, so should our diets. Carol specializes in Metabolic Typing, helping her clients find the right diet for their Metabolic Type. Her website is http://www.cchealthcounseling.com

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30 minute full body at home workout for women over 40!

Healthy Living - Make Cooking at Home Part of Your Lifestyle

Most health problems today are primarily a result of indiscretion: most illnesses are self-inflicted. Not always of course, but it is predominantly the case we are at fault, and we could have done much better.

Nutrition is a big part of it. What we put into our body matters a lot more than you may think. Food is more than just fuel. However, even on that note, think about it this way. If you owned a luxury car like a Bentley or a Ferrari, would you opt for a "low-grade" fuel? You need to treat yourself as you deserve, and it is the very best. Not only should you eat well, but you need to cook a majority of the time also. Do both at once...

1. Make cooking convenient. Perhaps your reason for not preparing your meals is a lack of time or practice. The second is easily solved - cook more often! There is no better day than today for getting started: millions of recipes are at your fingertips - one search away.

A lack of time can be a barrier, and this is why you need to make cooking convenient. Cook a few times a week but make large portions to cover several meals. Or cook regularly, but make simple, healthy meals. Save the more elaborate dishes for the weekend.

If it helps, treat yourself to new kitchen tools: anything that makes cooking more practical for you.

2. Make cooking enjoyable. Cooking does not have to feel like a chore...

• have music playing in the background or listen to a podcast.
• try some new recipes.

Shorten your cooking time by perfecting your favouhttps://ezinearticles.com/?Healthy-Living---Make-Cooking-at-Home-Part-of-Your-Lifestyle&id=10013201rite dish - if you take 30 seconds less each time, it will add up. Anything much longer than 30 minutes on a weeknight will make many people averse to cooking. However, if you find you can prepare a meal in 20 minutes or less, you will enjoy it because you will be looking forward to eating a meal you are sure to like - well most of the time.

Do the above, and you will quickly make cooking a habit. It is a habit that pays for itself - the time you invest will earn you dividends in the form of better health. Even if you are not always preparing perfectly healthy meals, chances are you will be doing better than throwing pre-made food in the oven or microwave.

Take pride in preparing and cooking your meals. Invest more in this essential life skill. As long as you are not engaging in bad habits too often - like snacking or being completely sedentary, the difference it makes will be positive. It will help you prevent common health problems and improve your health and in turn, live a healthier life.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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6 Key Steps To Healthy Ageing

Healthy ageing seems so straightforward, doesn't it? Yet few people think into the future. However, you would be surprised to know the actual number of people who age gracefully, without significant health issues.

Can regular people avoid these health issues? Most definitely. But you will have to make some changes to your lifestyle now. Follow these tried and proven tips to achieve healthy ageing.

Keep Active

The need for exercise does not decrease with age, contrary to what many adults believe and follow. Think of your body as an automobile; the first few years, (your youth), are virtually trouble free, with only basic maintenance necessary.

However, as you accumulate mileage, (age), wear and tear occur. More aggressive maintenance needs to be performed. Think of bone loss, reduced hormone levels and reduced ability to heal and recover as remediable maladies with a good dose of exercise.

Include both cardiovascular and resistance exercise into your program to keep your heart, bones, brain and muscles strong.

Sleep On It

A significant percentage of the elderly population suffers from depression, although it often goes undiagnosed.

The cause? The feeling that their use is limited, and that they are mere distractions in the lives of others.

A simple fix? Sleep, and lots of it.

Older adults can require as much sleep as toddlers, yet get much less, and even less than working adults. Sleep will also help to stimulate the release of Growth Hormone, much sought after in the anti-ageing community.

An Ounce Of Prevention Goes A Long Way

Although as we age the need for preventative medical treatment increases, fewer older adults visit the doctor preventatively. Many falls, injuries and fractures of the elderly can be avoided by attending regularly scheduled clinic visits, during which advance preventative directives are issued. At a minimum, a semi-annual checkup is warranted, with increased frequency if suffering from pre-existing conditions.

Have Sex!

Don't be misled by the myth that sex is unimportant once you hit the golden years. Sex is one of the strongest mood elevators, anti-depressants and stress reliever known to man.

Of course, we don't expect you to go crazy and injure yourself during this healthy practice, but keep those hormones active and parts working well.

Sexual activity is also a good cardiovascular workout, and everyone knows cardio is good for you!

Ditch Bad Lifestyle Habits

If in your youth, you were accustomed to hitting bars a few times a week that needs to stop now. There is no benefit to hard drinking sessions, and it's even worse when coupled with smoking.

Smoking is notorious for accelerating agehttps://ezinearticles.com/?6-Key-Steps-To-Healthy-Aging&id=9659682ing, skin deterioration, promoting cancer risk, increasing cardiac episodes, and generally worsening your quality of life. Make a conscious effort to kick those bad habits before they lead you to an early grave. Find other social events that make you happy, without the bad repercussions of abusing your body.

Switch To A Greener Diet

It's not shocking with the number of diabetics in our midst that in order to prevent similar outcomes, radical changes need to be made to our way of eating. Diets high in refined carbohydrates and processed sugars, coupled with fats pave the way to heart disease, diabetes, and even cancer.

The number one way to beat these bad eating habits? Eat green- and plenty of it. Greens make you full easier, and keep you satisfied for a longer period of time, so the need to snack is reduced.

Also, vegetables are loaded with beneficial phytonutrients, vitamins and minerals, which help promote optimal metabolism and the elimination of toxins.

Conclusion

Staying healthy while you age is made easier than ever, thanks to the era we live in. 200 years ago, median life expectancy was significantly lower, as medical care was sparse and healthy habits were in their infancy. Make use of all that is around you and enjoy all that life has to offer!

Interested in the "10 Steps" you can start taking today to stay healthy, and decrease your risk of stroke and dementia? Visit http://saynotostroke.com/10-steps. Sign up for the newsletter and receive a copy of the "10 Steps".

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How to start a healthy lifestyle and lose weight after 40 I Get fit and healthy

10 Anti Ageing Benefits of Water

We all know that water is an extremely important nutrient for survival. But besides keeping us alive or just quenching our thirst, it can do a number of things in our bodies to keep us healthy and to help fight the aging process.

Many experts say the average person should drink about 64 ounces of water per day. Other experts say you should drink 1/2 ounce for every 1 pound of body weight to account for all the water loss through the consumption of coffee, alcohol etc. Regardless of the number you use, the sad truth is most of us do not consume nearly enough water throughout the day to really reap the tremendous benefits that clean, fresh water can give us.

Here are ten anti-ageing benefits of water

1) Feeds and cleans the cells

Water makes up more than 60 percent of our body weight, and without enough water, other nutrients in the form of food or supplement will have a hard time being assimilated quickly and efficiently. Water moves in and out of the cells on a constant basis. This process helps dissolve nutrients and carries them where they need to go and it carries waste out of the body. Water also feeds your cells to you give you the energy you need. Before grabbing that next cup of coffee or expensive "energy drink" try downing a big glass of water instead.

2) Improves the digestive process

Water works much like oil does in a machine; it keeps us running smooth. Without it, our digestive processes tend to slow down and get sluggish. This can cause a digestive "backup" or in other words, constipation.

3) Maintains an even body temperature.

Whether it is extreme heat or extreme cold, water is a crucial element to helping your body temperature stay out of the danger zone. In extreme heat, our bodies sweat, causing a loss of a lot of water. Not only will water help keep your body temperature from over-heating, causing heat stroke, it will also help prevent serious dehydration. In cold weather, hypothermia is just as serious as heat stroke. Nurses in an Alaskan Hospital have said that dehydration is the number one cause of frostbite.

4) Helps the body heal after sickness, injury or surgery

The body will tend to retain water to help itself heal. By drinking lots of extra water, this process will be amplified. Water will also help flush viruses and infections out of the body.

5) Lubricates and cushions the joints

Water molecules don't like to be crowded too close together. Because of this, water molecules will spread out, forming a cushion that helps lubricate the joints. Sufferers of diseases like arthritis and gout can really feel the benefit of an abundance of water in their diet. Besides cushioning the joints, water also acts

Water molecules don't like to be crowded too close together. Because of this, water molecules will spread out, forming a cushion that helps lubricate the joints. Sufferers of diseases like arthritis and gout can really feel the benefit of an abundance of water in their diet. Besides cushioning the joints, water also acts as a shock absorber inside the eyes and within the spinal cord.

6) Makes Your Skin Soft And Smooth

Water is very important for skin to be soft and smooth. Without enough water, the skin will more easily wrinkle and dry out. Water makes the skin more elastic. However, too much of a good thing can be a bit harmful as well. Soaking in a hot bath or hot tub for too long will strip the natural oils out of the skin. These oils are what helps keep the moisture in. Spraying your face with a little water is great for a little pick me up. Using a humidifier in dryer climates is very beneficial for the skin as well.

7) Helps Halt Kidney and Gallstone Formation

Water helps flush waste and impurities from the body. Enough water circulating through the body should be enough to help combat the formation of kidney and gall stones. Gallstones are created when the bile secreted by the liver does not contain enough water. Drinking plenty of water will keep these two organs working with ease.

8) Weight Loss

Although there is a difference of opinion by some experts regarding drinking water before meals, the general consensus is that drinking some water before a meal will cause you to feel more full, thereby helping you eat less at each meal. Drinking water will also give you more energy to do a little extra exercise too.

9) Germs be gone

Water isn't just for the inside of the body. The best way to rid the germs lurking on your hands is a good soap and water washing. Fewer germs mean less sickness and disease.

10) Makes you smarter

The brain is one of the most vulnerable parts of the body that is highly affected when we are not consuming enough water. Water will help you be able to focus, concentrate, and complete tasks more efficiently.

Have you ever stopped to think about how much water you drink in a day? Is it enough to accomplish the important tasks your body has that requires adequate water to effectively hit the mark? Drinking water only when your feel thirsty is not a good way to judge whether or not you are drinking enough water.

The fact of the matter is, by the time your brain signals your body to trigger a thirst response, you have already gone into slight dehydration. By remembering to drink at least 64 ounces of clean, fresh water every day, you will be in a great place to help fight the many signs of agehttps://ezinearticles.com/?10-Anti-Aging-Benefits-of-Water&id=9646995ing, increase your energy level and help stave off certain illnesses as well.

About the Author- Mellisa McJunkin ~ I am a Writer, Researcher, and Blogger. Stop by my blog and say hi. Be sure to download some great free goodies to boot. Holistic Health Warrior ~ Because Great Health Is Worth Fighting For

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Why You Should Eat These Foods

About 8 years ago my cousin sent me a paper about healthy foods we have and ways to use them to stay healthy. Because I am passionate about promoting good health, I collect ideas about healthy living whenever I find them. There is a lot of good information everywhere and people are so willing to share what they know.

We are here on this beautiful earth with abundance. By study and seeking wisdom we learn to use what we have. Sharing is part of the gifts we enjoy.

In the Bible we read: GOD first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... all before making a human. HE made and provided what we would need before we were born. These are best, and more powerful when eaten raw. GOD left us a great clue as to what foods help what part of our body!

Fight Disease, Eat Healthy Foods

A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food. Grapes resemble the alveoli of the lungs. The lungs are made of branches of ever-smaller airways that end with tiny branches of tissue called alveoli. Alveoli allow oxygen to pass from the lungs to the blood stream. Research has shown that a diet high in fresh grapes can reduce the risk of lung cancer and emphysema.

A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut look just like the neo-cortex. Researchers say walnuts help develop more than three (3) dozen neuron-transmitters for brain function. Because walnuts are loaded with omega-3s, we can consider them the ultimate"brain food". The human brain is about 60% "structural fat". So it needs high-quality fats like omega-3s to function properly and keep the brain fluid and flexible.

Kidney Beans actually heal and help maintain kidney function. Yes, they look exactly like the human kidneys. Kidney beans, like most other beans are a very good source of cholesterol-lowering fiber. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal. Thus these beans are an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Kidney beans are an excellent source of the trace mineral, molybdenum. This is an integral component of the enzyme sulfite oxidase, detoxifies sulfites. Sulfites are a type of preservative commonly added to prepared foods. Side effects of sulfites include rapid heartbeat, headache or disorientation. Reaction to sulfites, may be caused by molybdenum stores too insufficient to detoxify them.

Parsley is an excellent source of vitamin K, vitamin C, as well as a good source of vitamin A, folic acid, and iron. Because parsley is a low calorie nutrient-dense herb, it is useful for many things. It helps boost metabolism, remove excess water from the body, and cleanse the kidneys and livers. This, in turn, keeps the body's functioning at its optimal level and helps in weight loss.

Celery, Bok-Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23 % sodium and these foods are 23% sodium. If you do not have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocados, Eggplant and Pears are healthy foods that target the health and function of the womb and cervix of the female - they look just like these organs. Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. The Aztecs called this the fertility fruit because of the high amounts of Vitamin E in it. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).

Figs are full of seeds and hang in twos when they grow. Because figs increase the mobility of male sperm and increase the numbers of Sperm as well they help overcome male sterility. Note: bananas and cucumbers are also good for the male genitals. Like Kidney beans, figs are a good source of fiber and manganese, as well as magnesium, calcium, copper and potassium and vitamins K and B6. They are helpful in lowering blood pressure. Besides keeping much longer, the nutritional value of figs increases when they're dried. A half-cup of fresh figs provides as much calcium as one-half cup of milk. But a single dried fig contains almost as much calcium as an egg. Because figs contain powerful antioxidants they neutralize free radicals in your body and fight disease. This they do whether fresh or dried. These healthy foods grow on trees that seem to grow wild in some warmer climates. I almost envy the people in those climates.

Sweet Potatoes look like the pancreas. Because they are low on the glycemic index they actually balance the blood sugar of diabetics. Sweet potatoes are a great source of B6 vitamins, which are amazing at breaking down homocysteine. Because this substance contributes to the hardening of blood vessels and arteries causing heart attacks we need low homocysteine levels. Sweet potatoes' potassium content helps your heart, as it lowers blood pressure by maintaining fluid balance. Potassium is also an important electrolyte that helps regulate your heartbeat. Hi amounts of manganese is also in sweet potatoes like kidney beans and figs.

Proven Health Benefits of Cinnamon include high antioxidants, anti-inflammatory and protects heart health. Because cinnamon normalizes blood sugar it fights diabetes. Other helps are cognitive brain function, and cancer prevention. We use cinnamon to fight infections and viruses. Did you know sweeter breath and mouth health are great uses for cinnamon? Also candida prevention and cure, healthy skin, and allergy help are uses for cinnamon. Use Cinnamon to Sweeten Recipes without Added Sugar. It is also a natural food preservative to help with other healthy foods.

Because olives are very high in vitamin E they assist the health and function of the ovaries. Also these healthy foods are high in other powerful antioxidants. Studies show that they are good for the heart, and may protect against osteoporosis and cancer. The healthy fats in olives are extracted to produce extra virgin olive oil, one of the key components of the incredibly healthy Mediterranean diet.

Pomegranates are good for the ovaries also. Packed with antioxidants and loaded with vitamin C and potassium, pomegranates are a super food. They can help with risk of heart disease, risk of cancer, diarrhea, cholesterol, weight and cell damage. Pomegranates are one of the few fruits where the juice is just as beneficial as the fruit or seeds. The peel, which you can't eat, contains the most antioxidants, and they are released in abundance when the fruit is squeezed for juicing. They can be juiced with a citrus juicer. I am sure there are healthy foods where you live.

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female, and actually assist the health of the breasts and the movement of lymph in and out of the breasts. These healthy foods are popular and it should be easy to include them in our diet. However, they do not grow where it is cold so we are dependent on the system to bring them to us.

Onions look like the body's cells. Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

Pineapple is also good for the cells and the skin of the pineapple looks like cells look under a microscope. It is loaded with Vitamin C and Manganese. It also improves digestion because it is a great source of bromelain. Bromelain is an enzyme that will help with digestion if eaten with food. If you eat it on an empty stomach it helps with pain and inflammation. Either way it is a win win situation.

Wood Ear Mushroom or Black Fungus. This is a very important food for us that should be incorporated into everyone's diet. I have never heard of this healthy food. After learning the benefits of it I will be wanting to find some. It is beneficial for blood, as it can nourish, activate, and clean the blood all at once. Wood ear counteracts high cholesterol, increases body fluids, and adds moisture to the lung. It is effective in blood coagulation and decreasing blood cholesterol levels.Other amazing benefits include high protein, low-calorie vegetable, high fiber, rich in iron vitamin B-2.

The juice of a potato is good for lung and bronchial problems. Because we usually eat them fried or baked we think of them as unhealthy. Watch this video to learn amazing health benefits of Potato Juice. According to many people the best way to get the benefits of potato is to drink the juice. Healthy foods include Potatoes which are high in vitamin C and helped early sailors fight scurvy. Potatoes are also a rich source of Vitamin B, folate and minerals such as potassium, magnesium and iron. Contrary to popular thought, they are low on the glycemic index and can help you lose weight. Proper preparation is the key.

Lemons are good healthy foods to help the liver and clean out toxins. Other health benefits of lemon include treatment of indigestion, and constipation dental problems, throat infections, fever, internal bleeding, rheumatism, burns, obesity, respiratory disorders, cholera, and high blood pressure, while also benefiting your hair and skin. Known for its therapeutic property since generations, lemon helps strengthen your immune system, cleanse your stomach, and is considered a blood purifier. Lemon juice, especially, has several health benefits associated with it. It is well known as a useful treatment for kidney stones, reducing strokes, and lowering body temperature. As a refreshing drink, lemonade helps you stay calm and cool.

The foods included in this article are only a part of available healthy foods. I was told once that there are foods in every part of the world that will help with our needs. Once I asked about what we have where I live that is a digest aid like pineapple. Well, rhubarb is also a good digest aid. Don't give up learning. You will find foods that work for you available where you live.

Lee Ann Orton, Author email: juicersaj@gmail.com
BS, Homemaking Education 1968, Brigham Young University.
VP Orton Online Solutions Inc., Certified Creative Healer
Writer for http://1o80.com
Web URL: http://1o80.com

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Age Is Just a Number, Not an Excuse -- Fitness Motivation Over 40

3 Healthy Cooking Tips Everyone Should Know

These days, we are inclined to take care of our health in many ways and healthy eating is one of them. This health consciousness has given rise to improved and often different cooking methods and recipes because food is not only a source of energy; it also is something that brings immense pleasure to all of us. Healthy cooking and healthy eating helps us stay away from health problems.

What is a healthy meal? It usually means one that fulfills our daily requirement of essential nutrients. A healthy meal can be prepared by healthy cooking methods like grilling, braising, microwaving, baking, or steaming. And also by using organic ingredients whenever you can. All supermarkets store organic food today, so availability should not be an issue.

Are you here because you have been searching for healthy cooking tips? Look no further. So read on for some majorly lip-smacking inspiration. And if you are a vegan, you will like my tips all the more!

Swap cashews for dairy in cream sauce

Making a tasty sauce with cashews is simple. Put some cashews and a little water in your blender and you have a smooth rich cream sauce so versatile that you can flavor it with just about anything.

If it's savory that you like, use onions and garlic to jazz up the sauce. If you are looking for something to satisfy your sweet tooth, simply infuse it with agave and vanilla.

And as we all know, cashews are goodies loaded with heart-healthy monounsaturated fats so good for us. They are also rich in magnesium and lower in fat compared to other nuts. So cashews promote healthy joints and bones. Now isn't that a bonus, apart from tasty food?

While baking, sub in vinegar to slash calories

Have you ever thought of replacing eggs with vinegar while baking cakes? It sure sounds strange, but it's a great choice. Your cakes will come out moist and fluffy because the vinegar will bind the cakes better than eggs. Vinegar can also control high blood sugar and insulin resistance as well as tone down appetite. And if you are worrying your cakes will taste vinegary, put those doubts to rest. You absolutely won't be able to tell.

Here's another superb baking hack. Replace the butter with an avocado. Just use a little more of the wet ingredients to balance everything out.

Dark chocolate is yummy!

If you are a chocoholic like me, you will be drooling by this time. For a snack, ever wondered that dark chocolate might be better for your health than sweet milk chocolate, or white chocolate? Yes, it's true indeed. Dark chocolate is rich in antioxidants and good for your heart. So the next time you feel like nibbling on milk chocolate candy, get some pure decadent and sinful dark chocolate. You will be delighted that you did.

In cooking, use dark chocolate chips instead of milk chocolate chips. If you want to make sure your dark chocolate is vegan, simply check the label to see if they contain whey or milk solids. You can even put some chips or a chunk of dark chocolate into your morning smoothie. It will give you a brilliant antioxidant boost in a delicious way!

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Can I still TRANSFORM my body when OVER 40?

Three Easy Ways to Stay Healthy After Age 50

Have you ever just sat back and looked at people? I know, it seems kind of invasive. But seriously, have you ever just sat on a park bench or in a restaurant and just looked at people? You have, haven't you? And what did you see? You saw their physical appearance more than anything else. Some looked good, some looked average and some, well, not so much.

Now as weird it may seem for you to do such a thing, it is actually very normal. Observation is just part of life. But have you ever considered that people also look at you? You have. Part of the reason we stare in the mirror as we are getting ready for any outing is because we know people will be seeing us and yes, observing us. We want to feel good about ourselves. We want people to make positive observations. But more than that we also just want to feel good. This is particularly true if you have crossed the 50 year mark of life.

So, where am I going with this? Many years ago when I was a kid in the late 1960s there was a guy on television who had a revolutionary program for the time called "The Jack LaLanne Show." Of course the man's name was Jack LaLanne.

LaLanne was enthusiastic about health and wellness for people of every age. In today's culture and world we see so many ways to "lose weight" and "get in shape." It seems that every other day there is a new program, a new diet, a new system, or a new plan that is endorsed by a famous celebrity. The health and wellness industry is a multi-billion dollar empire.

Perhaps you have tried some of those programs or diets. I certainly have. What I found was that most were too hard, too expensive, too time-consuming, too strenuous, and so forth.

So, when I needed to lose weight and keep healthy (at least as healthy as I could for my age) I sat back and said to myself, "You know Tony, this shouldn't be that hard." That's when Jack LaLanne came to my memory. I quickly searched the internet and found tons of information about LaLanne. But what I found that was most helpful was his 3-pronged formula for health and wellness. The best part was that it was not too hard, too difficult, too expensive, or too anything. And here is his 3-Pronged System...

The Three Easiest Ways to Stay Healthy After Age 50

1. Get daily exercise.

2. Eat a healthy diet that limits greasy or sugary foods.

3. Get lots of rest and recreation.

Now THAT I could do. And I did.

So, if you are over 50 and you want to look and feel your best then get back to these basics provided by Jack LaLanne. Eat sensibly, Get your heart rate up for about 20 minutes every day by doing something as simple as climbing up and down stairs at an accelerated pace. Lastly, get plenty of sleep and do the things you enjoy.

For more information please get my FREE eBook on reclaiming your youth. Get it here: https://fabulouslyfitatfiftyplus.wordpress.com

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Get A Stronger Grip

In my work as a personal trainer, I am constantly trying to help people strengthen their weakest link. For bodybuilders this is always a lagging body part. For people who are primary interested in getting stronger--in simply lifting more weight in more lifts--I can almost always help them increase their overall strength by helping them get a stronger grip.

For strength trainees, the grip is often the equivalent of the weakest body part for the physique competitors. Here's why: it often gets neglected. How many times have you seen a man with a giant upper body and skinny little legs? Well, he has been neglecting to work on his legs. Therefore, his legs hinder his goal of overall physique development. He can never look any better than his legs do in a competition.

With someone trying to develop brute strength, the hands are often the neglected part of the equation. I have one client who wants to be able to dead lift 500 pounds. What is ironic is that his back and legs are already strong enough to lift that much weight--he just can't hold onto it. The barbell falls out of his hands because his grip is not strong enough.

It doesn't necessarily act as a hindrance simply to those wanting to increase their max strength. If you want to be able to lift more total volume during a session, then hand fatigue in a movement like a dumbbell row can also be your limiting factor.

Strong hands are useful. That's the core of this article. Whether you're an athlete, a laborer, or you just want to be as healthy as possible, there is no downside to developing hand strength. Here are a couple of exercises to get you started:

The plate curl

This is just a normal bicep curl, but holding a weight plate instead of a dumbbell or barbell. Pinch a 10-25 lb plate between the thumb and the four fingertips. Now curl the weight approximately to chin level without letting the wrist bend.

grippers

I'm not talking about the little plastic grippers you can buy at Wal Mart. I'm talking about heavy duty torsion grippers like the Captains of Crush grippers from Iron https://ezinearticles.com/?Get-A-Stronger-Grip&id=5056623mind, or David Horne's Vulcan grip tools.

Heavy grippers look like others that you have seen, but they have hundreds of pounds of resistance, not dozens. Hence, they can't be worked for high reps or frequent sessions.

summary

It is simple--just use your hands more and focus on strength. Can you do more weight in a hand exercise than you could last week. Then you are stronger. Can you do more reps than you used to be able to? Then you are stronger.

Repeat until strong, then keep going. You won't be sorry.

When I'm not trying to get a stronger grip you can find me strength training in my garage or working with others. I'm a passionate amateur with 10 years of experience. Lift heavy and be happy!

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STRONG MATURE WOMEN (Over 50 Years) - Fit Over 50

5 Habits to Improve the Health of Your Joints

What does this do to your health? You slowly start to lose your body's ability to move because sitting creates neuro structural shifts in your spine and even impacts your mortality. Yes I said increases your chances of dying!! Physical inactivity is estimated to account for 6% of global deaths. The World Health Organisation recommends that adults participate in moderate-intensity physical activity throughout the week to reduce the risk of chronic disease, including cardiovascular disease, type 2 diabetes mellitus, and certain cancers.

We as humans are built to move; to use all the joints and muscles to keep your body working efficiently. When you don't move muscles,tightened joints become fragile, cartilage breaks down and you develop chronic pain.

Most people spend time at the gym working out their muscles and even their hearts, but nobody is on the page of men's or women's health because they have strong and flexible joints.

Yet having flexible and strong joints will make you limber, stronger, faster and less injury prone. Think about it - if you have flexible hips and pelvis joints bending down to grab something from the floor wouldn't be so difficult!

Here are 5 things you can do you to help your joints:

1. Sit less

As mentioned previously, people who sit more live less. Sitting reduces nerve signals from your body to your brain and back, reduces blood flow, tightens muscles and doesn't allow nutrients to get into joints and flush toxins out. Sitting increases lower back and hip pain.

"But Dr Herr, I drive for a living or work on a computer all day". Set a timer, then get up and move every 25 minutes. If you work on a computer, get a standing desk or work standing for a bit.

2. Do joint mobility and foam rolling

Do some joint mobility in the morning. You have been sleeping and not moving all night, joint mobility is a great way to get your joints primed and ready for the day. If you have ever had a dog or cat - what's the first thing they do after waking up? They move!

Some foam rolling. All the sitting and lack of movement will create tightness and tension in your muscles. Not using muscles causes them to fall asleep because they aren't being stimulated.

If you need help, ask us for our joint mobility or foam rolling exercises.

3. Walk more

When you are walking many joints in your body are moving. The walking causes the joints in your body to compress and decompress sending the cartilage nutrients and moving toxins out.

4. Use Collagen and Vitamin C. Collagen provides proteins that you use to make YOUR BODY BUILDING BLOCKS TO BUILD STRONGER JOINTS. Vitamin C helps in making collagen as well.

5. Maintain good structure and a spine free of Neuro- Structural shifts

I feel it goes without saying that maintaining a healthy spine will help the rest of the joints in our body function optimally. Just think, if your hips are off on the right side of your body how much more stress is on your right knee and ankle. More pressure means more wear and tear.

A teacher I had used to say in class "Movement is Life". So, spend a few minutes working on your joint health and your body will thank you.

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How To Get Ready To Grow Old

Growing old is for everyone - yep, even you - so it could be a good idea to prepare for that time. You think you're always going to be as young as you are now, but it doesn't work that way. While 70 might seem a long way off, you'll get there soon and have no idea where the time went. Here's what you can do to ready yourself.

1. It's all about attitude: never think of yourself as old. As George Burns said, 'You can't help getting older, but you don't have to get old'.
2. Then there's looking after yourself: you only have one body. A great deal of your experience of ageing 'gracefully' will revolve around the state of your health - physical, mental, spiritual. Make sure you're prepared by:

• Maintaining fitness - gym(ing), lifting weights, walking, keeping your legs strong by doing squats.
• Strengthening your core muscles so you'll avoid falling over and breaking anything - yoga is great.
• Quitting smoking.
• Stopping sun worshipping and always wearing sunblock.
• Encouraging friendships.
• Avoiding eating junk food. You be the one who decides what goes into your mouth.
• Getting to a good weight for you and staying there. Overweight oldies experience all sorts of extra inconveniences.
• Taking care of your mind - exposing yourself to high-quality things and meditating daily.
• Looking on life as lightheartedly as you can. Smiling a lot! Living the worst-case-scenario life by asking yourself when you're feeling 'low', will this matter in five months or five years?
• Stopping being a worrywart. As Mark Twain said, 'I've had a lot of worries in my life, most of which never happened'.
• Using what's available to improve the quality of your life - sight and hearing tests, regular dental checkups, financial planning, etc.

While you've probably heard the saying, 'Old age sucks', but by preparing now, you'll find that it doesn't suck nearly as much as you thought it would.

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Never, Ever Give Up. Arthur's Inspirational Transformation!

How To Make Fitness A Habit

There are many individuals for whom fitness comes straightforward. They are energetic individuals and they have an obsession with daily exercising. The individuals of this type are exceptional, despite the fact that, and most of them necessitate to work hard to encourage themselves to exercise on the standard basis. No matter how difficult it might be to exercise, fitness requires being a significant part of your daily schedule. Furthermore, it is imperative not to make explanations. Exercise is one of the most excellent things you can do to get better your health. It is an established part of disease prevention and it facilitates you feel better and full of energy. That is why, if you do not have the benefit of exercising, you need to discover other ways to make fitness fun.

One of the most excellent ways to make fitness a habit is to select activities that are enjoyable. Finding something that offers a lot of enjoyment can be a challenge, but just the once you have found something for which you are fanatical, it is easy to get attached to it. You do not necessitate sticking with the similar activity all the time. There is nothing incorrect with making swimming, dancing, walking, and other activities all part of your fitness schedule. Keeping things innovative is a great way to make fitness enjoyable.

If you work sincerely to get out there and exercise, you should reward your sincere and hard efforts. Occasionally looking and feeling great is reward enough, however, you deserve to credit your assurance to health and fitness. It is an achievement if you stick with an exercise arrangement, so make sure you admit your sincere work once in a while. Consider helping yourself to something fitness related plan on your commitment to fitness. Enrolling in a new-fangled exercise class or buying some innovative fitness equipment is a great way to remain encouraged.

Sometimes the finest way to stay encouraged and stick with a fitness plan is to share your enthusiasm with others. Find a buddy who also desires to add fitness to their lifestyle and find things you can carry out mutually. If you are both high-spirited individuals, exercise it to keep your feeling determined. Those who are not high-spirited can still encourage one another by setting shared ambitions and making arrangements to work out jointly.

A big blunder most people make when improving fitness is to execute the whole lot at once. This is a blunder for the reason that you burn out on the novel things you are doing. Some people make a decision to revamp their lives and start on eating differently, working out, and trying to develop into an all-around healthier person all straight away. You identify yourself best; however, make sure you are not taking on too much all immediately. Small changes over time frequently last longer than comprehensive changes in a short period of time.

To end with, keep focusing on making things pleasurable. If you get too serious you might get disheartened. Bounce back into what you were doing and get back on the right pathway. If you are not having enjoyment with a particular activity, move onto something original.

Get a professional and an experienced trainer from Gympik and start your fitness drive at the comfort of your home.

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Balance Is Key

I can almost guarantee that if you've taken any sort of health class, no matter if it was voluntary or forced by your high school, you've learned all about a balanced diet. You've found the importance of figuring out a way to have your cake and eat healthy too.

When it comes to a healthy lifestyle, I find it important to work out once a day and eat healthy throughout the work week. Let's be honest, the thought of a strict no carb diet is dreadful, and how many times can we actually say it's something we've followed through with? I know for me, the word diet and the thought of a dramatic change are too intimidating to even think about. Instead, I've reverted to a lifestyle with a balanced routine.

As for working out, I have given myself the goal of sweating for at least 30 minutes a day. It gives me the "I did something good for myself" feeling with the "OK I can do this" mentality. I chose 30 minutes a day because it's not only doable but it's also exciting to think I get to set aside a half hour to be with myself, my music, and not care about what everyone else is doing.

Similar to my workout regimen, I have set a limit to going out only on the weekends, except if there's a special occasion. Alcohol consumption is tough on the body and paired with the loss of sleep can cause you to eat more and turn into a cycle of unhealthy chaos. I learned the importance of this balance by first cutting out alcohol altogether, only to experience the pendulum swing to the more common side of casual and social alcohol intake. It took me a while to develop an understanding of how my body reacts to certain spirits, and how often I can drink without putting a damper on the next few days.

For me, finding a balance between dining out and eating in has been nothing short of difficult. From my friends asking me if I want to go to dinner or the thought of not wanting to cook, finding moderation here is tough. Throughout college, I found it difficult to say no to going out to eat because it was social and I was exhausted from my day. However, once I began to meal prep, the game changed for the better. I started to give myself limits once again and told myself if I ate in at least three nights a week, I could go out to dinner on the weekends without feeling guilty.

Balance in life is difficult to find, through the hectic demands of work and the little time we have left for ourselves at the end of the day, I have found it important to balance the few parts we have control of.

If you're looking for more balance in your life and want someone else to take over the looks portion of it, check out http://www.mobilestyles.com

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17.6 to 9.1% Body Fat TRANSFORMATION in 3 Months - All Natural - Victor McBride

20 Ways to Stay Fit With Minimal Effort

Getting fit is not an easy task. It can take weeks or even months of hard training and paying attention to what you eat. Staying fit can be even harder. It is very common to see people meet their fitness goals and then quickly fall off their new healthy lifestyle leading to them reversing all of that progress that they worked so hard for. While staying fit can be hard, there are little things we can do to make the process easier. Try some of these tips for maintaining your fitness level with little effort!

1. Fasting

Fasting is the restriction of food for a set period of time. Fasting can be a great way to increase your fat burn and stay lean! Try intermittent fasting by skipping breakfast and eating lunch as your first meal.

2. Go for a Walk

Taking a break or two during the day to go for a short walk can be a great way to burn some extra calories. This is especially important if you have a desk job!

3. Cutting Carbs

Low carb diets are extremely popular for weight loss and for good reason. Studies have shown that low carb dieting can be a great way to lose weight. It can also be a great strategy if you are worried about gaining weight back.

4. Play a Sport You Love

If you stop being active it will be hard to stay fit. You may not want to spend a couple of hours running on a treadmill, but picking a sport you love like basketball or ice skating can be a great way to stay active while doing an activity you love.

5. Get a Stand-up Desk

If you are stuck at a desk all day it can be hard to stay in good shape. If your office allows it, try a standup desk. You may be surprised at how much this can benefit your overall health just by standing and using your leg and core muscles to stay fit.

6. Try HIIT Cardio

HIIT or high intensity interval training can be a great way to burn a ton of calories without having to put a ton of time in the gym. Studies have even found that HIIT cardio can allow you to burn more calories over the course of the rest of the day.

7. Split up Your Exercises

If you are burned out on exercising, try splitting up your exercises in the morning and evening. This will allow you to spend less time in the gym per session!

8. Try Lower Calorie Desserts

Everyone wants to enjoy dessert, but if you are trying to stay fit some of these high calorie creations can be a problem. Look online for low calorie desserts so you can indulge guilt-free.

9. Switch to a Ketogenic Diet

The ketogenic diet has been shown to improve metabolism by allowing for more fat burning. This diet allows you to eat bacon and stay fit!

10. Take the Stairs

This is a small change that can make a big difference. Rather than taking the elevator, try taking the stairs a couple times a day. It will only take a few extra minutes and can play a big role in keeping you fit.

11. Drink Water before Your Meal

If you are coming off a diet, hunger tends to be much higher. This can lead to overeating which will make maintaining your fitness that much harder. Try drinking a big glass of water before your meal to help you feel fuller and prevent you from overeating.

12. Eat a High Protein Breakfast

Studies have found that those eating a high protein and higher fat breakfast burn more fat during the day compared to those consuming carbs. Reach for some eggs rather than that banana!

13. Eat More Fibre

Fibre can be another great way to make you feel fuller and prevent yourself from overeating. One of the best ways to get fibre is through vegetables or fibrehttps://ezinearticles.com/?20-Ways-to-Stay-Fit-With-Minimal-Effort&id=9979402 supplement like Quest bars.

14. Get a Good Night's Sleep

This is an often overlooked aspect of health and fitness. Not getting a good night's rest can wreak havoc on your metabolism making it much easier to gain weight.

15. Use a Step Counter

Using a step counter can be a great way to see how active you are. Shoot for a step goal hit it every day to maintain your fitness.

16. Fit in 20 Minutes of Activity

Life can be busy which makes staying in shape that much harder. If you set aside time every day to be active, even for just 20 minutes, you may find that staying fit is that much easier.

17. Use a Ball Chair

Using a ball chair can help you work your core during the day while working at your desk. This way you can train your abs and still get your work done.

18. Take Your Phone Calls on the Go

If your job entails many business calls, try taking your business calls while taking a walk. A thirty-minute conference call can turn into a 30-minute walk and that can help you stay in shape!

19. Don't Pair Carbs and Fat

Plan your meals so you aren't eating a lot of carbs and fat at the same time. Research has found that this can lead fat storage which will not be beneficial for staying fit.

20. Try a Little Caffeine

Caffeine can be a great way to not only give you more energy but also burn a few more calories. If you find yourself feeling lethargic and sedentary, drink some coffee to wake up and start moving!

You've worked so hard to get fit, staying fit should not be as difficult as we often make it. Of course if you go back to a life full of junk food, sitting on the coach, and no exercise, these tips won't work for you. However, if you are still trying to life that healthy lifestyle, these tips could be just the thing to make it that much easier to stay fit!

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