Category: Nutrition & Supplements

This category contains all nutrition and supplements articles and videos from Tribe By Noire TV.

5 Important Things To Know About Fiber

Post author By Remson
Post date May 7, 2017

Tribe By Noire

5 Important Things To Know About Fiber

Generally when people talk about diet, they talk about protein, carbs, fat, and calorie counting. You may even hear a general mention of fruits and vegetables, but when was the last time you heard an in-depth discussion about fiber and gut health? Well if its not something you’ve heard about often, I want to talk to you about 5 important things to know about fiber.

1. What is Fiber & Where Is It Found?

Fiber is basically the threads that make up the tissue of plants. In regards to your diet this fiber is known as dietary fiber, or roughage. Its a type of carbohydrate that can not be digested by the human body. Due to the fact that it can’t be broken down by our bodies, it passes through our digestive tract pretty much intact, but what it does along the way is what’s important.

Here are some of the functions of dietary fiber.

Regulating digestion
Regulating blood sugar
Maintaining cholesterol levels

Dietary fiber is exclusive to a plant based diet and is not found in meat, dairy, or eggs.

2. Soluble Fiber & Insoluble Fiber

There are two different types of fiber that both important to have in your diet called soluble fiber and insoluble fiber. Most plant based foods have a mixture of both even though its not specified on the label.

Soluble Fiber

Soluble fiber dissolves or swells in water almost becoming a gel like substance. This is also soluble fiber interacts with the fluids in your gut. To give you a quick visual, think about the consistency of oatmeal when it sits in water. That’s a sign of a particular food being high in soluble fiber. Soluble fiber reduces cholesterol levels and stabilizes blood sugar levels. Foods that are high in soluble fiber are beans, fruits, and oats.

Insoluble FIber

Unlike soluble fiber, Insoluble fiber does not dissolve in water. The purpose of insoluble fiber is to add fecal bulk which is great for preventing constipation. All plant based foods, especially vegetables, wheat, wheat bran, rye, and brown rice, are full of insoluble fiber.

3. Fiber Fermentation & Gut Bacteria

Fiber fermentation is a process that both soluble and insoluble fiber goes through in the large intestine that result in the production of certain gases and acids that have many significant health benefits. Here are some of those health benefits.

Stimulation of good bacteria production in the colon
Stabilization of blood glucose which helps people avoid diabetes
Suppression of LDL (bad cholesterol) which helps avoid the hardening of arteries and heart disease
Increase of lower gut acid levels, which protects against cancerous polyp formations and helps the body absorb essential minerals such as iron, calcium and magnesium
Inhibition of inflammation by improving the protective layer in the lower gut
Stimulation of the immune system by boosting production of helper cells and other antibodies
Reduction in the number of dangerous conditions associated with an unhealthy diet, including obesity and a diverse array of gastrointestinal disorders such as inflammatory bowel disease, diverticulitis, Crohn’s disease and ulcerative colitis

There are 7 foods that are highest my list in regards to fiber.

Chicory Root
Jerusalem Artichoke
Dandelion Root
Garlic
Leeks
Onion
Asparagus

For more information about how to fix your gut health and increase good gut bacteria, read this article here.

4. How Much Fiber Should You Consume Daily?

Statistically the average adult only consumes about 15 grams of fiber per day which is nowhere near enough. I won’t give you an exact cookie cutter amount, but a good baseline minimum is around 20-25 grams per 1000 calories. This is only a minimum and in reality your fiber intake should end up much higher than this on a balanced plant based diet.

5. can you consume too much fiber?

Having too much fiber in your diet is a very unlikely circumstance, but it is possible. This can be caused by overeating foods that are very high in fiber. Here are some signs that you’ve consumed too much fiber.

Gas and bloating – caused by the expansion of soluble fiber.
Loose stool – caused by excess water retention in your fecal matter
Constipation – soluble fiber absorbs water and too much water absorption can harden fecal matter
Dehydration – fiber uses up a lot of water in your system so increasing fiber intake without increasing water intake can deprive your organs of water.

In order to avoid these issue, increasing fiber intake should be gradual process, not anything drastic because your body needs to acclimated to these dietary changes.

Tribe By Noire

I’ve created this platform to help you become the most powerful version of yourself through fitness, plant based nutrition, and mindset coaching.

Tags diet strategies, fat loss, gut health, improve metabolism, nutrition plans, plant based diet, vegan, vegetarian, weight loss

Nutrition & Supplements

Improve Gut Health With These 5 Plant Based Fermented Foods

Post author By Remson
Post date May 3, 2017

Tribe By Noire

Improve Gut Health With These 5 Plant Based Fermented Foods

More and more now, scientific studies are showing the importance of bacteria in regards to gut health. This information is changing the way we view food and the approach to diet. Fermented foods have been in human history for generations, but now the science has brought them into the spotlight. Let’s talk about fermented foods and how to improve gut health with these 5 plant based fermented foods.

Why Are Fermented Foods Good For You?

Fermented foods are foods that have been through the process of lactofermentation where natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates all kinds of beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.

The natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a form that’s easier to digest. This, along with the cultures of probiotics created during the fermentation process, is why the consumption of fermented foods leads to the improvement of gut health and digestion.

Simply put, fermented foods are nutrient dense foods that end up being alot easier to digest and absorb because of the fermentation process. For more information on gut bacteria and digestive health, read my article on gut flora and the key to gut health

5 Great Feremented Foods To Put Into Your Diet

Sauerkraut

Sauerkraut is fermented cabbage that comes very thinly sliced. Its loaded with vitamin C, B, and K. It also contains a ton of probiotics, including leuconostoc, pediococcus, and lactobacillus. If you decide to go to the store and get some of this stuff, make sure you get it unpasteurized because pasteurization kills the good bacteria. Look for it in the refrigerated aisle.

Kimchi

Kimchi is an extremely popular South Korean food that they typically eat as a side dish. This type of fermented food is made with cabbage, radish, or cucumber. It’s packed with flavor, filled with vitamin C and carotene, and can either be eaten on its own or incorporated into a whole wide array of different dishes.

Miso

Miso is made from fermented soy beans and is often used in soups and can also add a nice flavor to other dishes like miso hummus. Its packed with micro nutrients like manganese, zinc, and antioxidants.

Coconut Yogurt

Coconut yogurt is packed with probiotics, and since it’s non-dairy, it’s a great vegan alternative and a lot easier to digest than conventional yogurt. Coconut is antiviral, anti-fungal and antibacterial, plus it’s high in calcium, potassium and magnesium.

Pickles

Pickles are filled with active bacterial cultures and enzymes. Like sauerkraut, buy lacto-fermented pickles unpasteurized from the refrigerator section, not the kind made with vinegar. They may taste similar, but they don’t have the same health benefits. Its also a good idea to drink the pickle juice.

Tribe By Noire

I’ve created this platform to help you become the most powerful version of yourself through fitness, plant based nutrition, and mindset coaching.

Tags diet strategies, fat loss, gut health, improve metabolism, nutrition plans, plant based diet, vegan, vegetarian, weight loss

Nutrition & Supplements

7 Great Vegan Protein Sources

Post author By Remson
Post date April 30, 2017

Tribe By Noire

7 Great Vegan Protein Sources

There is a lot of false information out there about plant based protein sources, and a vegan diet in regards to protein deficiency. I want to clear that up here and also give you 7 great vegan protein sources.

Do Plant Protein Sources Have a Complete Amino Profile?

There are plant based foods that have a complete amino profile like quinoa, hemp, and soy and there are some that don’t, like beans and legumes. However this is not really an issue because you end up consuming complete proteins by mixing foods. A good example of this would be mixing beans with rice, and nut butter spread on bread. As long as you have a balanced nutrient dense diet, you’ll be fine.

Is It Hard To Get Enough Protein On A Vegan Diet?

Vegan Protein deficiency is pretty much a myth entirely. There is protein in all plant foods, so the only way you can be protein deficient is by under eating and practically starving yourself. Meat eating actually leads to excess protein consumption which can lead to a host of other problems over time like kidney damage, fat gain, etc. The average person only needs around a half a gram of protein per pound of lean mass.

7 Great Vegan Protein Sources

1. Tofu

Tofu is extremely versatile and high in protein with around 10 grams of protein per half cup. Tofu may not taste very good by itself, without any seasoning or sauce, but the unique thing about it is that it adopts the flavor of whatever you cook it with.

2. Quinoa

Quinoa is one of those most nutrient dense foods you can eat. Its packed with fiber, iron, magnesium, manganese, etc. Its versatility makes it good to eat with a wide variety of foods and you can also use it to make muffins, cookies, and things of that nature. 1 cup of cooked quinoa yields 8 grams of protein.

3. Buckwheat

The name can be a bit misleading because it actually isn’t a type of wheat at all. Its in the rhubarb family. The Japanese have turned the plant into a type of noodle called soba, most cultures eat the seeds by either grinding them into flour or cooking the kernels similarly to oatmeal. This food yields 6 grams of protein per cooked cup.

4. Chia Seeds

Chia Seeds are the highest source of plant based omega 3 fatty acids. They also contain more fiber than both nuts and flax seeds. This super food is rich in iron, zinc, calcium, and is loaded with antioxidants. When combined with water, these seeds can be used as a thickening agent for vegan pudding, vegan milkshakes, and can be used to replaced egg when baking. These seeds yield 4 grams of protein per 2 tablespoons.

5. Hemp Seeds

Hempseed contains pretty significant amounts of all 9 essential amino acids, and is also a great source of magnesium, zinc, iron, and calcium. It is also a great source of omega 3 fatty acids. 2 tablespoons yields 10 grams of protein.

6. Spirulina

Spirulina is a micro algae that is packed with nutrients like thiamine, riboflavin, niacin, iron, magnesium, potassium, and manganese. Basically its a real super food that you can supplement in your diet and just one tablespoon contains 4 grams of protein.

Here’s the spirulina I recommend

7. Ezekiel Bread

Ezekiel bread is made from wheat, barley, lentils, beans, spelt, and millet and is highly nutrient dense, containing all essential amino acids. Just 2 slices contains around 8 grams of protein.

There are many other protein sources, but these are my top 7.

Tribe By Noire

I’ve created this platform to help you become the most powerful version of yourself through fitness, plant based nutrition, and mindset coaching.

Tags diet strategies, nutrition plans, plant based diet, vegan, vegetarian

Nutrition & Supplements

Gut Flora And The Key To Gut Health

Post author By Remson
Post date April 30, 2017

Tribe By Noire

Gut Flora And The Key To Gut Health

What if I told you that your overall health hinges on the quality of your gut health? Would that change how you eat? Would that change your outlook on your current condition? When I talk about gut health, I’m referring to all of your digestive organs, stomach, intestines, colon, etc. The gut is often referred to in the medical realm as your second brain because it literally dictates how everything else in the body functions. Aside from the gut, another important thing that needs to be talked about is gut bacteria which is responsible for maintaining the environment in your gut. Let’s dive into gut flora and the key to gut health.

Gut Flora & The Microbiome

Your gut microbiome or gut microbiota contains tens of trillions of microorganisims, including at least 1000 different species of known bacteria with more than 3 millions genes. These bacteria live in your intestinal tract and maintain the environment by helping digestion, cleaning out your intestinal tract, and fighting diseases.

Good Bacteria Vs Bad Bacteria

Not all gut bacteria is beneficial to us and this is what we have to watch out for. Bad bacteria can grow to the point where they wreak havoc on your gut when your diet consists of foods that feed them such as processed sugars, meat, dairy, and eggs. It just so happens that a western society diet is mostly built on these harmful foods, which is why illness like heart disease, diabetes, cancer, and others are so prominent in countries that are greatly influenced by western society.

Improving Your Gut Health

Most diseases can be reversed simply by improving the environment of your gut. This can be done with a nutrient dense plant based diet. One of the biggest problems I see in people’s diet is nutrient deficiency even in people who over eat. This is always the case in diets that lack fruits and vegetables. Here are some key things to focus on adding to your diet.

Prebiotic Fiber – This is a type of fiber found in foods like onions, artichokes, garlic, leeks, and many others. This fiber serves as a food source for good bacteria known as probiotics. Read this article for more info on this.
Antioxidants – Are a substance that inhibits oxidation which is the process of deterioration in your cells. This lack of oxidative stress is what strengthens your immune system, prevents aging, and allows good gut bacteria to thrive. For this, eat grapefruit, berries, apples, bananas, and food of this nature.
Minerals – The 4 main minerals to consume more of to improve and fix gut issues are zinc, magnesium, Iron, and selenium. Foods that are rich in these nutrients are beans, nuts, and dark leafy greens.

Tribe By Noire

I’ve created this platform to help you become the most powerful version of yourself through fitness, plant based nutrition, and mindset coaching.

Tags diet strategies, gut health, improve metabolism, nutrition plans, weight loss

Nutrition & Supplements

6 Key Benefits Of Fasting

Post author By Remson
Post date April 30, 2017

Tribe By Noire

6 Key Benefits Of Fasting

Fasting is one of those things that are really beneficial to us, but is often confused with starvation and regarded as unrealistical and dangerous, so I want to clear some things up and tell you about the 6 key benefits of fasting.

Fasting Vs Starving

Let’s establish the difference between fasting and starving here because there is a huge difference. Just because you feel hungry doesn’t mean you’re starving. Starving basically means undernourished. When you’re starving you’re not getting the nutrition that your body needs which causes some pretty serious health issues.

Ironically in my years of coaching I’ve come to learn that a great deal of people are undernourished even though they eat consistently. There are two main reasons for this.

Your diet does not contain enough of the nutrients you need.
You have digestive issues that keep your body from absorbing and using the nutrients you consume.

On the flip side there is fasting that acts as solution to these problems. Fasting does not necessarily restrict what you eat, but restricts when you eat. You basically set a time frame of when you don’t eat, but there are ways to consume enough nutrients without breaking your fast. The nutrients I’m referring to is micro nutrients, meaning vitamins and minerals.

6 Key Benefits Of Fasting

1. FASTING HELPS WITH FAT LOSS

Fasting is an extremely effective way to lower your body fat percentage. The way this works is there are 2 main sources of energy that your body uses called fat and carbs. Both of the energy sources get broken down into a simpler form called glucose which is what your body operates on. Carbs are the body’s preferred source of energy because its easier to convert into available energy. Fasting allows the body to burn through all of the carbs, and start converting and using fat as energy at a much higher rate.

2. FASTING HELPS IMPROVE INSULIN SENSATIVITY

Insulin sensitivity is major factor in maintaining an efficient energy balance and body fat percentage. Basically insulin sensitivity is the rate out how effective your body is at utilizing blood glucose for energy. The pancreas releases insulin into the bloodstream to collect glucose and transport it to where its needed. Fasting increases the efficiency of this process, which comes as a great benefit to people struggling with fatigue, weight gain, and diabetes.

3. FASTING IMPROVES THE METABOLISM

Its a common belief that not eating for long periods of time can slow down your metabolism, but fasting actually does the complete opposite. Eating constantly creates a lot of work for your digestive tract which over time can cause a slowdown or even a complete burnout. Fasting gives your digestive tract a break from the constant workload thus giving it a jump start to work much more efficiently.

4. FASTING IMPROVES BRAIN FUNCTION

There have been many scientific studies that show Fasting improves brain function because it boosts the production of a protein called brain derived neurotrophic factor or BDNF. BDNF triggers brain stem cells to convert into new neurons, and triggers numerous other chemicals that promote neural health. This protein also protects your brain cells from diseases such as Alzheimer’s and Parkinson’s disease.

5. FASTING IMPROVES THE IMMUNE SYSTEM

fasting improves the immune system by reducing free radical damage, regulating inflammatory conditions in the body and starves off cancer cell formations. It is very difficult for the body to focus on both digestion and recovery which is why when you get sick, your appetite diminishes. Fasting allows the body to concentrate on recovery much more effectively.

6. FASTING PROMOTES LONGEVITY

Contrary to popular belief, the less you eat, the longer you live. Numerous scientific studies show that in both animals and humans, a reduction in food intake results in an increased lifespan. Aging is caused by a slow metabolism and a lack of recovery from cellular damage. The combination of all of the previously listed perks of fasting result in a body that stays younger for longer.

Tribe By Noire

I’ve created this platform to help you become the most powerful version of yourself through fitness, plant based nutrition, and mindset coaching.

Tags diet strategies, fat loss, fitness tips, muscle growth, weight loss

Nutrition & Supplements

High Carb Diet For Easy Lean Mass Gain And Fat Loss

Post author By Remson
Post date April 30, 2017

Tribe By Noire

High Carb Diet For Easy Lean Mass Gain And Fat Loss

Its truly a shame how carbohydrates have been so heavily vilified when it comes to diet and weight management. Its even gotten to the point where people believe that obesity is primarily caused by carbs. I’ve gotta set the record straight on this and talk about carbs a bit more in depth. In particular I want to talk about a high carb diet for easy lean mass gain and fat loss.

Do Carbs Actually Make You Fat?

In short, the answer to this question is NO.

What actually makes You fat is consuming too much fat along with your carbs. When structuring your diet, its important to understand macro nutrients and how those macro nutrients are used and stored in the body.

The Basics Of Macros

Carbs – The sugars and starches found in fruits, grains, and vegetables. This particular macro nutrients is the human body’s primary source of energy. When consumed, carbohydrates break down into one molecule of fructose and one molecule of glucose. These two molecules are sent to the liver and distributed to the skeletal muscle, brain, and spine.

Fat – Otherwise known as triglycerides which are a chain of three fatty acids. It serves as an energy source as well as storage for excess energy that the body does not need immediately. Fat is broken down in the body to yield glycerol and fatty acids. glycerol can be converted into glucose by the liver.

Protein – These are any class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are the building blocks of body tissues such as muscle, hair, collagen, etc.

Carbs Are The Body's Preferred Energy Source

In particular glucose is the body’s key energy source. Being That carbs are made up of just two molecules (glucose and fructose) it is the easiest and quickest source of that energy.

Carb Storage Vs Fat Storage

Carbs are broken down and converted into glucose which is stored in the liver, and cells of muscle tissue as glycogen. Carbs give muscles a fuller look which is great for bodybuilding.

Fat is stored as either visceral or subcutaneous fat. Visceral fat is stored in the abdominal area, particularly around the liver, pancreas, and intestines. subcutaneous fat is stored directly under the skin. The visceral fat is the most dangerous fat while the subcutaneous fat is more so the loose jiggly stuff and cellulite.

Burning Fat & When It Happens

The body burns fat mostly during activity with low energy demand, or at rest. These fat burning activities can be things like, low intensity cardio (walking for example) and the others activities would be sleeping and fasting. My recommended form of fasting is intermittent fasting because its the most practical, especially for most busy schedules.

My Preferred Carb Sources

Starchy foods like potatoes, rice, pasta, quinoa, lentils, beans, and ezekiel breads it! To appease the sweet tooth and get in some simple sugars. I go for fruit like, grapefruit, apples, berries, grapes, bananas, etc. I do my best to stick to organic whole foods and stay away from processed junk foods. This is especially important when you’re in a calorie deficit because you need to get in the most amount of vitamins, minerals, fiber, and anti oxidants while consuming a limited amount of calories.

-Remson

Tribe By Noire

I’ve created this platform to help you become the most powerful version of yourself through fitness, plant based nutrition, and mindset coaching.

Tags diet strategies, nutrition plans, plant based diet, vegan, vegetarian