Completely Free Guide on High Fiber Foods to Help You

by

Marie Comptwa

Fiber is an indigestible substance that can be usually found on the outer part of the plants. It is a special type of carbohydrates that does not broke down its nutrients. Only plants can produce fiber, and fiber in plants actually serves as the skeleton of the plant that stores nutrients needed.

It packages the nutritious parts of the plant, and store organs that is rich in starch. It usually contains sugar, vitamins and minerals. High Fiber Food intake is a great way to prevent various diseases like cardiovascular disease, cancer, diabetes, reduces cholesterol and obesity. Aside from this, it also cleanse our system particularly our digestive system. Fiber provides energy that our body needs, and has a very important role in metabolism. Furthermore, it is usually know as dietary fiber since it promotes weight loss. This is because fiber is harder to chew and digest, slowing down the eating process. There are two types of dietary fiber – soluble fiber and insoluble fiber. Soluble fiber is a polysaccharide, a carbohydrate that has three or more molecules, and it helps lower overall cholesterol levels while insoluble fiber helps balance intestine acidity and removes toxins from the colon through regular bowel movements. There are different types of high fiber food that helps us keep healthy and strong, and below is a list of foods that has high dietary fiber:High fiber foods under the category of soluble fiber are the following:- Legumes like peas and soybeans- Root vegetables like potato, sweet potatoes and onion- Fruits like apple, banana, pears, plum and berries- Fruit Juices like Prune Juice- Mucilage Fibers like psyllium husk is important for protecting the colon- Barley, Chia and RyeHigh Fiber food under the category of insoluble fiber are the following:- Wheat Bran- Fruits like strawberry, cranberry, orange, lemons and grapefruit- Green Vegetables like celery, watercress, lettuce and brocolli- Sprouts like alfalfa, radish and sunflower- Bell pepper, tomatoes and fresh herbsBran has the highest fiber content with 25% to 45%. This list is all healthy and has enormous benefits on our health. Eating high fiber foods accompanied by drinking water is the best cleanser our body needs. An individual needs a recommended daily intake of 30 to 40 grams of high fiber foods. Up until the 1970’s, high fiber food was considered as a hindrance to nutrition needed by the body. It was T. L. Cleave, a naval doctor, who argued that fiber is good for our body. It was supported by Denis Burkin, a surgeon from East Africa, that provided evidence that people from Africa who had higher intake of fiber eventually appeared healthier and Western diseases are rare.Today, obesity is the top malnutrition problem Americans have usually resulting to heart disease and cancer. With the help of this nutritious foods, we can combat this problem and have a healthier option of lifestyle. So, go and pile up those fiber and in no time you’ll feel healthy, look healthy and be healthy.

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Submitted by: Mark Pommett

I just finished my first tub of Cytosport’s Muscle Milk protein supplement, and I’m pleasantly surprised. I’ve heard a lot of great things about the taste of Muscle Milk, so I decided to try the vanilla cream flavor. I’m happy to report this stuff tastes as good as it works.

There are a ton of protein powders on the market and the majority have a really unpleasant taste and are quite similar – depending on user preference of taste, price, brand name, etc. In addition, there are a wide variety of protein powders targeted for different needs and goals. For example, whey protein is recommended to be taken post workout, and slow-release protein blends are preferred before bed. Whey concentrate is the least expensive form of protein and usually costs around $30-$40 for a 5lb container. On the other hand, an isolate can cost around $30 or more for just 2lbs.

Muscle Milk is a protein blend that is most effective during the day but also works well as an evening protein supplement. Cytosport suggests you take Muscle Milk post workout. I would not necessarily advise this. This is because Muscle Milk is mix of whey and casein proteins – otherwise known as Cytosport’s EVOPRO formula.

What is Muscle Milk – Evopro?

As previously stated, Muscle Milk is an ideal protein to take before bed due to its blend of whey and casein protein. “EvoPro” is what Cytosport considers “Nanture’s Ultimate Anabolic Protein”. How so? In addition to the whey and caseins, Muscle Milk is patterned after human mother’s milk, which has considerable anabolic growth potentials.

Muscle Milk provides a unique blend of powerful ingredients.

Alpha-Lactalbumin has a protein efficiency ratio of 4.0 whereas whey and casein protein have a 3.6 and 2.9 respectively. Alpha-Lactabumin also offers higher biological value then whey and casein proteins. In addition, it contains large amounts of essential amino acids.

Bovine Colostrums – Colostrum strengthens the immune system by providing antioxidants, vitamins, minerals, enzymes, amino acids, and other growth factors. Bovine colostrums plays an important role in immunity to diseases among other important functions.

The reason why whey and casein is so effective as a nigh time protein is due to their different rates of absorption. Whey protein is digested rapidly filling your blood with amino acid However, the effect doesn’t last long. Whey protein is a quick release protein. A surge in amino acid blood levels inhibits muscle breakdown and stimulates protein synthesis. It should be noted that whey protein is oxidized as much as it is used for protein synthesis. This means that some of the whey you ingest fails to contribute to muscle development.

This is remediated by taking casein protein. Casein proteins have a slower rate of digestion, thus giving it more to time to fuel muscle growth, and less into energy production. So, to recap, whey protein provides your body amino acids almost immediately, and once all the whey is digested, casein kicks in and provides an extra dose of amino to your muscles in a slow-release manner.

Muscle Milk Nutritional Content: Serving Size (scoop) 2 Calories 348 Fat Calories 162 Total Fat (g) 18 Cholesterol (mg) 3 Sodium (mg) 200 Potassium (mg) 595 Total Carbs (g) 12 Dietary Fiber (g) 2 Sugars (g) 6 Proteins (g) 32

Muscle Milk Ingredients EVOPRO is an amino acid matrix containing evolution-based protein and peptides engineered to closely mimic the nitrogen components and ratios found in human milk.

A closer look at the fat content of Muscle Milk and you’ll see that it’s quite high. There is no need for alarm since this is the intended formula of Muscle Milk. Most of the fat is made up of medium chain triglycerides (MCT) – they are more rapidly absorbed and burned as energy. MCT is also shown to increase the amount of calories burned compared to other fats.

The Taste Of Muscle Milk

One of the great things about Muscle Milk is the taste. Fortunately, Muscle Milk comes in a wide variety of delicious flavors: vanilla, strawberry, mocha joe, root beer, banana, and more. I’ve tried the vanilla and banana.

I was really surprised by how pleasant it tasted. In fact, it’s delicious. The banana smells just like fresh bananas. I’m so used to holding my nose when I take protein supplements. Therefor, this was a great surprise. I would give it a 9/10 based on taste.

The vanilla is really good too. I’m usually not wild about vanilla but I mixed together my first shake and found it to be very satisfying.

Muscle Milk retails for $40 for a 2- lb jug, but you can find muscle milk for cheaper online.

About the Author: Mark Pommett is a fitness enthusiast that enjoys bodybuilding, surfing, and biking. Order

Muscle Milk

today and start looking better, younger, and healthier.

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