Nutrition Archives - Rogers Fitness
The Benefits Of A High Fiber Diet

The Benefits Of A High Fiber Diet

by | Sep 17, 2018 | Nutrition, Physical Fitness

Most people recognize the value in eating right. Following a diet that is low in fat and high in fiber has many benefits.

Fiber is an integral part of the eating right puzzle. In today’s fast paced world of a meal in minutes the important of eating high fiber foods sometimes becomes forgotten.  A diet rich in Fiber is essential.

Eating foods that are rich in fiber is essential to the health of your digestive tract. Fiber works in several ways to aid with the removal of waste from the body. When you consume an adequate amount of fiber each day your body is able to process the waste much easier. Fiber also works to soften stools and with constipation being a concern of many people, this is very important.

There are many foods that are naturally high in fiber and incorporating these into your diet is a good idea.

Whole grains are rich in fiber. These should be consumed each day and include items such as whole grain breads and muffins, whole grain pasta and cereals. There are several delicious breakfast cereals that are high in fiber. Having a bowl each morning along with a slice of whole grain bread or a serving of whole grain pasta later in the day will greatly increase your daily fiber intake.

Another group of foods that are good sources of fiber are fruits and vegetables. Not all fruits and vegetables are high in fiber though. Berries are an especially rich in fiber. This includes raspberries, blueberries, strawberries and blackberries. Pears and apples with their skins left on can also add to your daily fiber intake.

If you prefer to add dry fruits to your diet than you’ll want to look at items such as dried apricots and raisins. Sprinkling these in a salad or eating them as a snack is beneficial and contributes to how much fiber you are eating.

Vegetables can also be full of fiber. Many types of beans can add a substantial amount of fiber to your diet. Adding red kidney beans to chili or dried beans to a soup is a tasty method of getting your family to eat more fiber. Broccoli, green peas and spinach all contain fiber too. Eating one or two servings of these vegetables each day helps you ensure that you are getting the fiber that your body needs.

Another way that some people add to their fiber intake is to purchase one of the fiber rich drinks that are available. Many of these drinks are designed to aid with constipation. They are normally in the form of a powder and when the powder is added to water it becomes an appealing drink.

For some people this is how they supplement their fiber intake each day. They consume the drink at the same time daily and it helps them to remain regular. The added benefit is that they are increasing their fiber intake in the easiest way possible.

Fiber is important to your diet regardless of your age. Choose fiber rich foods that you enjoy and you will automatically reap the benefits of a fiber rich diet.

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4 Steps To Better Health

4 Steps To Better Health

by | Sep 10, 2018 | Health, Nutrition, Physical Fitness, Rest

4 Steps To Better Health


It's possible to learn HOW to better your health in only 4 steps and this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use. 


Let's get started...

Step 1: Nutritional Supplements
In my opinion, they are very necessary and very beneficial- especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements is very powerful.
That being said, the one supplement everyone should be taking is a good multi vitamin/mineral. Look at it as added insurance- eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs.

Step 2: Nutrition
Good nutrition is SO important. You are what you eat...remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot.
You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits.

Step 3: Exercise
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido- it's a no brainer to start doing it. Your goal should be to exercise 3-5 times a week with a combination of cardio exercises and strength training (but no more than 1 hour per workout session).
It's been measured that if you add 3 pounds of muscle to your body, this added muscle will burn as many calories as if you ran 1 mile. Muscle burns calories!

Step 4: Stress Management and Sleep
Stress management and getting good sleep each night round out your path to better health. Until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises (yes, you probably already knew this, but have you tried it?).
Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for 7-9 hours each night. Two tips you might want to implement include exercising and avoiding late night eating.
Now that you have the basics, expand on this information. Step 1 research more about Nutritional Supplements, Step 2 research more about Nutrition and so on. I guarantee after the 4 steps you'll feel more confident about reaching your health & fitness goals.

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Antioxidants and Benefits to Your Health

Antioxidants and Benefits to Your Health

by | Aug 27, 2018 | Health, Nutrition

Antioxidants and Benefits to Your Health


Get back to the basics - eat fresh at home and neutralize free radical oxidation, which is rusting away your body, by eating a variety of foods high in antioxidants every day.


Why? Antioxidants, as the name implies, help prevent oxidation, may help increase immune function and possibly decrease risk of infection and cancer.

A few of the better known antioxidants include carotenoids-- the substance that gives fruits and vegetables their deep rich colors. Apricots, broccoli, pumpkin, cantaloupes, spinach and sweet potatoes, are some good choices in addition to lycopene in tomatoes. Vitamin C and E are also good antioxidants.

What's a Free Radical Anyways?

As cells function normally in the body, they produce damaged molecules called free radicals. These free radicals steal parts from other molecules such as fat, protein, or DNA, thereby spreading the damage.


This damage continues in a chain reaction, and entire cells soon become damaged and die. This process is useful because it helps the body destroy cells that have outlived their usefulness and kills germs and parasites. However, this damage, when left unchecked, also destroys or damages healthy cells.

Antioxidants help prevent widespread cellular destruction by willingly donating their parts to stabilize free radicals. More importantly, antioxidants return to the surface of the cell to stabilize rather than damage other cellular components.

When there are not enough antioxidants to hold cell destruction in check, free radicals begin damaging healthy cells which, in turn, can lead to problems. For example, free radical damage to immune cells can lead to an increased risk of infections.

Your body needs to be able to repair this damage that occurs and protect itself from the free radicals before they impact your overall health. This is where antioxidants come to the rescue, because they significantly delay, inhibit, or prevent oxidation.

Your first line of defence is a natural diet full of a variety of fruits, vegetables and whole grains. For all those times when your diet isn't perfect, make sure you have a safety net in place. Think of antioxidants as Rustoleum for your insides! and be sure to have a supplement in your medicine cabinet.

Best of health to you!

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The Quality of Healthy Aging For You

The Quality of Healthy Aging For You

by | Aug 20, 2018 | Motivation, Nutrition, Physical Fitness

The Quality of Healthy Aging


From the day we are all born, we age everyday. As a young person, we don’t think about the quality of life in the later years in our life. We live in a very fast pace world today and it causes a lot of stress in our lives and as time goes on, the stress will affect us increasingly.

Everyone young and old, we all need to take care of our bodies and minds. By taking care of ourselves, it keeps us thinking, moving and helps prevent major illnesses such and cancer and many other diseases  It improves the quality of life we all deserve. We all have to work at keeping ourselves healthy and there is no better time than right now. The younger you start taking care of yourself the better it is; by starting early your catching things before they have time to progress.

So right now, start of by eating healthy. Keep an eye on that diet and make sure your not overeating, but eat enough to get vitamins you need to have. A good multivitamin is a good way to start adding supplements to what you don’t get in your food.

Food doesn’t always have the amount of vitamins anymore like they use to, and that starts at the farmer’s level. Don’t blame the farmer for this because they are just doing their jobs the same way we all go to ours everyday. The farmer has to add fertilizer, chemicals and even water to their crops to make them grow bigger, faster and for beauty too. Adding all these chemicals eat up all the natural vitamins that you need. Water has chemicals in it too; one reason why your water needs to be tested at least once a year especially if you have well water. Once the food is grown and ready to be shipped it is polished, coated to keep it nice and fresh looking during shipment, which is why this will take away some of the vitamins as well. Try to eat as much, homegrown food as you can and not processed foods. Fresh homegrown food is the best, since you get natural vitamins.

A good multivitamin isn’t going to hurt anyone. It is known that people who take a multivitamin everyday is in better health than someone who doesn’t. Sometimes your doctor may want you to take extra vitamin, as we grow older because our bodies change and sometimes require more of something. In addition, as we grow older our eating habits change and we don’t eat as much or we want to lose weight and don’t eat the right foods. Nevertheless, remember you can lose weight and still eat right.

As we grow older our bodies and mind change. All the stress we had growing up and continue through out our lives. Relieve that stress as much as possible because it can do a lot of harm to us. Stress is known to be a major factor for poor heart conditions, strokes, and it will lower our immune system, as we grow older.

A regular exercise program is good for all ages and helps relieve stress at the early ages as well and helps improve your quality of life. If only families took time out maybe as a family with their children and made it a part of their lives that would help relieve it during the younger years.

A person who learns and enjoys exercising on a daily basis will keep during it, as they grow older as well.

Exercising will help the older person to keep those bones more flexible so they don’t get stiff and weak. The heart gets benefit from exercising too. Exercise will cause the heart to produce naturally, by working it harder to keep it highly flavored. Exercising helps to keep our bodies toned up and helps us to lose weight, or at most keeping the weight maintained.

Remember starting early can help later in years to make your life healthier and more contented.

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Resist The Force Of Aging With Some Muscle

Resist The Force Of Aging With Some Muscle

by | Aug 13, 2018 | Health, Motivation, Nutrition, Physical Fitness

Resist The Force Of Aging With Some Muscle


If you’re the type of person who would rather watch TV and eat all day long than giving you’re muscles a little more stretch, better think twice. Here’s the deal: this lifestyle speeds up aging. How? Well, inactivity accelerates aging in two ways: it decreases our muscle strength and gives us extra pounds.

Muscle meltdown

As we age, the quantity and strength of our muscle fibers diminish. Truth to the matter is, we lose two to four pounds of muscles every ten years. Decreased number and strength of muscles causes our muscles to lose flexibility, losing our usual range of motion and optimal strength.

Lack of exercise is to blame. It was found out that not exercising for even just a week weakens our muscles significantly. In fact, if you don’t exercise for a month, you will lose almost 50% of your original muscle strength. Some people may not even notice their atrophied muscles because of the fatty buildup in their body. Blame that too to lack of exercise.

Gaining extra pounds

The simple logic here is that if you are inactive, you gain extra pounds, and extra pounds can age you. But hey, there’s a missing link. How does an increase in weight speed up aging?

Researchers have recently found out that as people become heavier and became more insulin resistant (a common side effect of being fat and heavy), their telomeres (strands of DNA at the end of a chromosome that protect the tip from destruction and classically shorten with age) shrank more than those of people who didn't increase their weight and developed more insulin resistance, an apparent sign that the aging process was speeding up among overweight. Researchers suppose that the stress caused by increased weight and insulin resistance spawn inflammation and free radicals that damage cells. Simply put, a heavier body ages its own DNA.

The Solution

But the good news is, you can recover what you have lost and slice off what you have gained. Research clearly shows that a healthy lifestyle and exercise can help keep your DNA younger.

In studies, regular exercise has been proven to keep you from diabetes, muscle atrophy, cancer, stroke, Alzheimer’s, and heart diseases. Regular workout helps prevent hypertension, reduces body fat, raises High Density Lipoprotein (good cholesterol), lowers Low-Density Lipoprotein (bad cholesterol), improves circulation, keeps the bowel healthy, and regulates key hormones.

An anti-aging workout is best for you! This includes consistent cardio, yoga, and weight training.

You can do jogging, cycling, walking, and swimming for thirty minutes a day for about five times a week. Doing these of higher intensity everyday can be helpful in bringing more blood and oxygen to our brain. These activities also guard your heart by lowering blood pressure, reducing LDL, and keeping arteries flexible to improve circulation.

Lifting weights should also be part of your roster of activities. Weightlifting for 20 minutes a day, twice a week can be of great help in having strong bones, and muscles, which of course includes the heart. For beginners, 3-5 pound dumbbells will do.

Doing yoga is one of the best activities to fight stress. It relaxes the body, thereby, keeping stress from burning you out. It also protects the body against free radicals that break down the elasticity of the skin.

More Benefits

Exercise does not only keep you young, it also helps you sleep, firms you up, improves your mood, keeps you slim, and take note of this, charges up your sex life 😀

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Drink Plenty of Water Each Day

Drink Plenty of Water Each Day

by | Jul 23, 2018 | Health, Nutrition, Physical Fitness

Drink Plenty of Water Each Day


Drink plenty of water each day. That sounds so simple, but so few people adhere to this good advice. Water is a basic necessity, needed to maintain a healthy body, a clear mind, and a good balance within your tissues. About 60 percent of your body is water, and you must constantly replenish the supply, as it's used continuously in the processes of life.

So why do so many people fail to drink enough water? Many people don’t like the taste of water and have never gotten in the habit of drinking it.

Health and fitness experts say that drinking plenty of water is vital to maintaining good health and peak athletic performance. But even if you are not an athlete; you should drink plenty of water each day. The current recommendation for water is to include beverages with each meal and as your thirst dictates. The only exception is for athletes and they should use the guideline of replacing each pound lost during exercise with 2 cups of water. Your body absorbs water not only through liquids ingested but also from food. Many fruits and veggies are more than 80% water.

Water makes up more than two thirds of the weight of the human body, according to the National Institutes of Health. Without water, humans would die in a few days. All the cell and organ functions depend on water for functioning. It serves as a lubricant and forms the base for saliva and the fluids that surround the joints. Water regulates the body temperature, as the cooling and heating is distributed through perspiration. Water helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste. If fluid levels aren’t up to par in a cell, it’s not going to be able to carry out its function. Each cell has a special function and its efficiency level will increase or decrease depending on the hydration level.

Steamy bedroom sessions are leaving couples tired because they are not drinking enough water to replenish their fluids, according to new research. Dehydration leads to fatigue, lethargy and headaches, meaning couples risk waking up the next day sapped of their energy and libido if they do not take enough water on board. Half-an-hour of making love can be as strenuous as a three-mile run, but only 42% of people drink water after making love.

Early symptoms that one is not getting enough water include dizziness, headaches, fatigue and diminished concentration. So if you drink enough water, you are going to feel better. Benefits of drinking plenty of water include improved muscular and cellular function and better brain function.

Don't rely on thirst to tell you when to drink. By the time you feel thirsty, you're already mildly dehydrated.

Make sure you drink plenty of water at work. 

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