Fiber Diet
Being overweight is something that most people struggle with at some point in their lives. This makes use of an infinite number of diet plans available in today’s society. Start a diet high in fiber may be a good way not only lose weight but also improve health. The fiber is a group of food substances present in plant foods, which can not be digested by digestive enzymes. However, there are some types of fibers are attacked by the intestinal microflora and then absorbed.
Foods rich in fiber should be a fundamental part of the diet because they provide energy and contain important principles for health, including vitamins and minerals. They also have very little fat and calorie content is similar to that greasy meat. Eating foods rich in fiber can help control obesity and prevent ingestion of fats because they provide the body with a great sense of satiety. The reason lies in its ability to absorb water, causing swelling and fill the stomach.
Thus diets containing a fairly high percentage of fiber get to reduce body weight and eliminate the anxiety of state the constant feeling of hunger, especially soluble fiber that stays longer in the digestive system. In addition to combat obesity and help control cholesterol, fiber has a key role in constipation prevention and protection in respect certain types of cancers. But this does not imply that we choking fiber. Too high a dose of this component, as is sometimes done as often in the form of bran or whole grains, may interfere with calcium absorption or cause intestinal problems such as diarrhea, flatulence, heaviness, etc..
The recommended dose of fiber is 20 to 35 g per day. There are two types of fiber: soluble and insoluble. You need to consume a little of both. Some sources of soluble fiber: peas, lentils, oat bran, barley, apples, oranges, carrots, peaches, beets. Some sources of insoluble fiber, oat bran, fruit skins, whole grains, cauliflower, whole grain breads, wheat bran, whole grain pastas. Soluble fiber helps regulate blood sugar levels, lower cholesterol and removes toxins, among other benefits. The non-soluble, helps prevent varicose veins, hemorrhoids, colitis and constipation.
Lowers cholesterol levels and prevents the formation of gallstones. Fiber is found mostly in plant foods, some more and fewer. Some fiber-rich vegetables are spinach and chard. Also legumes such as chickpeas, lentils and beans also have amino acid and polyunsaturated fatty acids, a huge amount of fiber which makes them suitable complement to any diet. Some fruits such as kiwi, plums or grapes possess substances having laxative in its composition which can be used, in addition to its fiber content, its accelerating effect on intestinal transit.
GERD diet
Acid reflux or Gastroesophageal Reflux disease (GERD) is a simple, yet at times quite distressing disease that may be each agonizing and also persistent. The GERD diet is usually a component of a complete treatment plan which includes equally changes in lifestyle along with prescription medication along with eating modifications.
A diet program is necessary to both lessen soreness and enable treatment in the affected parts of the esophagus. The modifications in this specific diet plan consist of ingesting a smaller amount and also eating meals which are tolerated and thus get rid of the painful indicators of gerd.
The GERD diet plan should be only one particular component of the gerd treatment plan. A diet can be used to prevent development of the disease and allow for treatment in the impacted areas. The dietary plan contains foods which are mild and do not result in a relaxation of tension inside the abdomen, thereby opening up the lower esophageal sphincter (LES).
The meals are generally lighter in weight plus consuming prior to sleeping is removed. These are undertaken so that you can stop acid reflux signs or symptoms during the night.
Before beginning a GERD diet program you retain a food diary of meals which are consumed, how much as well as all signs and symptoms which are experienced besides the intensity of ache. It is used to know what meals tend to be leading to the symptoms and also exactly what foods seem to assist.
Chewing gum has long been determined to promote continuous production of salivation. This particular saliva includes a higher ph level and it’s potential that this could enhance an organic antacid result upon the LES. Therefore, gum chewing on the GERD diet plan is urged whenever possible.
The dietary plan, as mentioned above, utilizes the completed meal journal and eradicates virtually all meals that have formerly triggered acid reflux disease. Additionally, while using GERD diet plan it is recommended that all meals are lighter, especially in the evening hours just before sleeping. This can help avoid night time incidences. Whole milk, in the past thought by many to stop acid reflux disease, continues to be shown to in fact result in this when ingested before bedtime. Thus ingesting of dairy before sleep is actually forbidden. Alcoholic beverages, is banned as it happens to be proven to trigger acid reflux.
On the other hand, caffeine, which previously was automatically eradicated within the GERD diet, is actually authorized as tolerated, since it has been revealed that not most people are very sensitive to coffee. Within the GERD diet additional meals, also earlier banned like peppermint, spearmint, and also chocolate in addition to hot and spicy food are usually authorized as tolerated. The reason being the theory in which milk treats ulcers and gerd and hot, spicy food items worsen it is often discovered being somewhat of a myth.
The GERD diet program can be one of the ways you will get relief for your heartburn. It’s also a significant part of acid reflux treatment and it’s used to reduce critical complications of GERD. So, make sure to comply with your doctor or nutritionist’s guidance should they decide to put you on a GERD diet plan.
If you are interested in more information on acid reflux, please go to: GERD diet
Mediterranean Diet
Well, to begin with, there isn’t really any one Mediterranean Diet! There’s a whole swag of countries bordering the Mediterranean Sea. The basic Mediterranean Diet has common characteristics even if the sourrounding countries differ in culture, language and recipes to some extent.
* an extensive intake of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds
* olive oil is a source of mono-unsaturated fat – common to the Mediterranean area
* some dairy products, fish and even poultry are consumed in sparing to moderate amounts, and some red meat(not much)
* eggs are consumed in low to moderate amount say 1 to 4 eggs a week
* fortunately wine is acceptable but in low quantities ie. 1 – 3 glasses per day
A good question to ask is – Does a Mediterranean-style diet follow American Heart Association dietary guidelines?
Mediterranean-style diets are often close to US dietary guidelines, but not exactly.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within US dietary guidelines. More than half the fat calories in a Mediterranean diet come from mono-unsaturated fats (mainly from olive oil). Mono-unsaturated fat doesn’t raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too.
However there are some who feel this may not be entirely due to the diet. Lifestyle factors (ie. more physical activity and extended social family support structures) may also play a part. At this stage this is just a theory. However the research tells all – the diet has existed for umpteen years.
If you would like further proof of the mediterranean diet benefits resulting from research and qualified researchers you could try visiting http://content.nejm.org/cgi/content/short/348/26/2599 or http://my.webmd.com/content/article/67/80070.htm. Both of these sites give good ‘food for thought'(excuse the pun).
“Olive oil plays a central role, but it is not alone,” says Dimitrios Trichopoulos, MD, PhD, of Harvard School of Public Health.
“It’s among the divine mix of several factors that, when used in combination, help provide strong evidence of something that is very important — eating the proper diet can significantly reduce your risk of early death.”
He and researchers from Greece studied some 22,000 adults, aged 20 to 86, from all regions of that country; most previous studies tracked only older people who were more likely to die during the study. The participants answered detailed questionnaires about their eating habits throughout the four-year study. Then they were rated on how closely they followed the key principles of the Mediterranean diet.
Sticking to the Mediterranean diet cut the risk of death from both heart disease and cancer. For every two points higher on this 0-to-9 scale — with top numbers going to those most closely following the Mediterranean diet — the death rate dropped by 25%.
The findings by Trichopoulos may also help explain why Asians, who typically use these other cooking oils, also have lower disease and death rates. Although they rarely use olive oil, they traditionally follow other principles of the Mediterranean diet — lots of produce, legumes, nuts, and minimally processed grains, with little saturated fat.
“The message remains the same, and is consistent with other findings: A diet lower in saturated fats and higher in monounsaturated fats, and potentially, polyunsaturates, will result in better health outcomes,” says Alice H. Lichtenstein, DSc, of Tufts University and a spokeswoman for the American Heart Association.
“If the main message that Americans get is to just increase their olive or canola oil consumption, that’s unfortunate because they will increase their caloric intake and they are already getting too many calories. What they need to do is eat more fruits, vegetables, and legumes and fewer foods rich in saturated fats.”
Some of this information has been referenced from The New England Journal of Medicine, June 26, 2003. Dimitrios Trichopoulos, MD, PhD, professor of epidemiology, Vincent L. Gregory Professor of Cancer Prevention, Harvard School of Public Health, Boston. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association.
So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, weight gain and of course reduce the risk of early death. However, it would be a mistake to think this outcome is based on the use of Olive Oil alone. The diet is diverse and allows for taste and creativity which is often lacking in most other diets. This alone warrants further investigation from those who seek a healthy, easy diet that has flavour and is fullfilling. Remember too that just as in all worthwhile diets, moderate level exercise should not be overlooked.
Recommended Free Ebooks:
http://www.freeeboooks.com/health-and-fitness/Body-Detox-Made-Easy.html
http://www.freeeboooks.com/health-and-fitness/Dr-Atkins-Low-Carb-Diet-Recipes.html
http://www.freeeboooks.com/health-and-fitness/Understanding-Diabetes-and-Glycemic-Index.html
Instagram: http://instagram.com/imjennim Disclaimer: This is my personal weight loss story. I’m not a dietician. Check out Blogilates: http://www.youtube.com…
Video Rating: 4 / 5
Find More Diet Articles
Categories: Diet Tags: Diet, Mediterranean
-SMALL.gif)
