High Fiber Foods & Why White Rice Doesn’t Work

Being from America, the country that has the most constipated citizens in the world (close to 60 million of the population), I seriously through rice was good for digestive health.

When I first started living in Thailand, my diet was absolutely horrid — consistent of fizzy drinks, 7-11 food, and constant KFC. I was afraid of eating Thai food any longer because of an immense stomach bug I had for around 5 weeks. When this happened, I began making all the wrong decisions, leading to 3-4 day constipation cycles. It wasn’t until 3-4 years ago when I start learning about healthy bacteria, probiotics, echinacea and a few other things that allowed me to achieve the healthy digestive tract that I desperately needed.

Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down. It passes through the body undigested, keeping your digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.

Fiber comes in two varieties: insoluble and soluble.

Insoluble fiber does not dissolve in water. It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.

Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol. Good sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears.

Many foods contain both soluble and insoluble fiber. In general, the more natural and unprocessed the food, the higher it is in fiber. There is no fiber in meat, dairy, or sugar. Refined or “white” foods, such as white bread, white rice, and pastries, have had all or most of their fiber removed.

And this is why understanding is very important when it comes to eating and rice in general. White rice has had all the fiber stripped from it. Brown rice and the other types out there have a considerable amount of fiber that will improve your overall digestive health.

So, for many American out there, how can you begin to bulk up on fiber and relieve your ever-clotting intestines? There are some ways.

Chia Seeds and Flak Seeds, which can be found in most whole-food markets, are high in omega-3 fatty acids and are known to lower cholesterol.

Most websites recommend carbohydrates, which also have good fiber….but these are also UNHEALTHY, through my eyes. Anytime I eat carbs and a lot of them, my stomach begins the back-up process.

Personally, Aloe Vera, which is the sacred nectar of the world, is my absolute favorite. If I drink this the night before and when I wake up, my digestive track works like a charm.

I’ve also boiled up carrots as part of my dinner in the evening. Make sure they’re not in the boiling hot water for too long, or all the nutrients will be wicked away. Have yourself a cucumber by your side, chop it up and gobble away.

I hope this has helped you, and if you have any pointers, comments or questions, please let me know!

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Interviewee #026 – Moustafa Sano – The Marathon Man!

I brought Moustafo on a long time ago, and here I am bringing him on again because there was a particular pain threshold he passed that I’m very captivated by.  Being able to overcome the amount of pain, a rain storm, fatigue and other things is just AMAZING. Reminds me of David Goggins, so here is my Malaysian fitness entrepreneur again!

Get in touch with Moustafa Sano

Links:

Things we discussed:

Dieting before the race.

How much sleep before the marathon.

The entire experience of the marathon itself.

Body usage.

The moment you want to give up is the 40% threshold.

Individuals hitting that threshold, ultimately giving up during the race.

Eating and recharging after the marathon.

Pain thresholds.

Listen to “Interviewee #026 – Moustafa Sano – The Marathon Man!” on Spreaker.

Thank you for listening!

Links:

  1. Facebook page: https://www.facebook.com/thearseniobuckshow/
  2. Instagram: https://www.instagram.com/thearseniobuckshow/?hl=en
  3. YouTube: https://www.youtube.com/channel/UCIzp4EdbJVMhhSnq_0u4ntA
  4. Podcasts: https://www.spreaker.com/user/thearseniobuckshow, https://itunes.apple.com/us/podcast/the-arsenio-buck-show/id1181794790?mt=2, https://open.spotify.com/show/0x39CEN5tHvfRtfZaAMTgQ?si=8cpdu1rTTjKHogufXh91Cw
  5. Website: https://thearseniobuckshow.com/
  6. Twitter: https://twitter.com/arseniobuckshow?lang=en

Interviewee #023 – Natalie Shaul on Stress, Mental Clarity & Physical Wellness

A super compelling podcast on how one’s mind can affect the body. On today’s show, Natalie Shaul joined me to talk about some great ways to deal with bloating, gut health in general, adding in different foods, and how she overcame a relentless amount of symptoms that were hovering over her for a decade and a half. 

Get in touch with Natalie Shaul

Links:

Things we discussed:

Her journey to where she is currently.

Good environment and a good childhood.

Believing she couldn’t complain because of how she was brought up. 

Health issues that lingered over time. 

What the causes are of  autoimmune and hyper-thyroid?

Causes of mercury poisoning.

What was the step-by-step recovery process to mitigate the symptoms?

Her meeting with Lewis.

More steps to combat her health issues.

 

Three things and actionable steps for the listeners.

Sleep deprivation.

Inflammatory foods.

Bloating and gut health.

Apple cider and how to make them. 

Sugary foods.

Probiotics.

Food and beverages that are good for your overall gut health. 

Her diet for breakfast.

Myths of overeating. 

Olive oil and omega fats.

Advantages of avocados.

Echinacea and its advantages

Turmeric and other spices that could be implemented in your diet. 

Physical fitness.

Yoga, detoxification and using a sauna. 

Three ultimate things for self-case.

Listen to “Interviewee #024 – Natalie Shaul on Stress, Mental Clarity & Physical Wellness” on Spreaker.

 

Thank you for listening!

Links:

  1. Facebook page: https://www.facebook.com/thearseniobuckshow/
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  3. YouTube: https://www.youtube.com/channel/UCIzp4EdbJVMhhSnq_0u4ntA
  4. Podcasts: https://www.spreaker.com/user/thearseniobuckshow, https://itunes.apple.com/us/podcast/the-arsenio-buck-show/id1181794790?mt=2, https://open.spotify.com/show/0x39CEN5tHvfRtfZaAMTgQ?si=8cpdu1rTTjKHogufXh91Cw
  5. Website: https://thearseniobuckshow.com/
  6. Twitter: https://twitter.com/arseniobuckshow?lang=en

Ramble of Positivity: Episode XXVII – Trifecta & 2018 Health Goal is Here!

Man, on the eve of one of the greatest runs I will ever experience, here I am bringing a long tradition back.  if you guys are unsure what this is about, the Ramble of Positivity is about stating all the great things that are happening in your present life.  It’s about writing your list of gratitude down below, so here’s my!

  • I’m so happy and grateful that this year has turned into the most successful year of my life.
  • I’m so thankful for the people I’ve attracted into my life.
  • I’m truly grateful for the hardships that ultimately turning into the greatest success of my life.
  • WIth all my heart, I’m unbelievably grateful for attracting the best situations that have set me up to make a massive splash in 2019.

2019 — a number that is lingering large — remains anonymous for everyone.  Those people who were shouting those phrases, “2018 is going to be my b****” ended up doing the same thing for 2018 because they weren’t able to destroy those beliefs and negative conditioning.  This is one of the biggest problems for everyone out there.  However, where I was at the beginning of this year, trying to get out of one of the most toxic working environments imaginable; to where I am now, forming a mastermind group, podcasts, job opportunities, ebooks, webinars — is short of magnificent.  Just unbelievably amazed how I’ve come this far, and this is why I just need to soak this in.

Now, back to the main topic at hand.  Trifecta glory.  Wait, let’s just go back to my blog at the beginning of the year.  I’m laughing hysterically because I never had the opportunity to go to Bishkek, and I never did the Spartan Sprint in Hong Kong (thank the UNIVERSE FOR THAT!).  Even with the massive Beast in Bright, Australia, I had a fall out with a friend and didn’t really trust her after the situation had gone soar.  So, there was a Malaysian Sprint, a VERY-VERY-TERRIBLE Spartan Super in an egregious part of Thailand, and then the exceptional Beast which is approaching in 27 hours.

But let’s dig even deeper into those blogs, which I’ll probably review in full very soon.  I think the amazing part of my shortcomings was that I never gave up.  Going back to my personal development blog, I felt a Very-Scared-Arsenio writing.  Being at that job, having those chest pains, and anxiety, is unbelievable.  It’s like “why did you put up with it for so long?” However, I was already on my way out when I made it up in my mind just a couple months before.  That was a super difficult couple of months.  Not knowing what the future held for me, but with patience and knowing that I was too good not to have a job, it all came because of hustle.  That’s what I’m so grateful for today.  Being grateful for the magnificent overcoming of who I was back in the grit.  I knew that there was something out there willing to give me something…and it happened.

Now, I’m at the cusp of one of the biggest races of my life, and it’s time to establish myself as one of the greats (in my own mind).

Podcast

Wheel of Life: October 2018 Edition – Closing Out The Year

Another month, another close.  Yes, it’s been a year with far more ups than downs, but the closing is coming to an end.

How will you leave your mark?

For those of you tuning in for the first time, this is a podcast that’s for people who are willing to identify what areas of life are their strengths and which ones they’ve been neglecting.  Here are the categories.

  • Personal development
  • Physical environment
  • Romantic relationships
  • Health
  • Wealth
  • Career
  • Fun & Hobbies
  • Family & Friends

Rate yourself from 1-10 in each category and be brutally honest about yourself.  Once you understand what areas are suffering, now you’re consciously aware and can make a change.  Here are not only my categories, but what I need to improve in.

Improvement Stages Launch

Normally I’ve talked about my main scores followed by explanation, but I want to see where I can improve.  It’s not about becoming a perfectionist, but improving.

Physical Environment – *3

So, in terms of my physical environment, I believe that it can increase significantly.  First and foremost, my separate projects outside my main place of work are great.  A turning point happened at my job where someone “bitched” at me over something that isn’t even worth repeating (ok, it was about writing on a back of a sheet of paper), but it made me realize “maybe this place doesn’t deserve a teacher like me?”  When she did this, I scratched my head and said, “I’m not going to get my visa until early next year…and that’s if I’m still here.”

That’s called a yellow flag, folks.  Never fully commit when you have nastiness happening.

I’m now cancelling a lot of my availability with the job — because I CAN.  I’m also focusing on my main projects, but that and a couple of blackouts at my condo has hampered the everlasting 10 you would see on a continuous basis.

Physical Environment – *2

I could’ve increased my personal development by a large margin if I just know how to end my day.

I’ve been scuffling and trying to figure out an evening routine that’s suitable for m Because I finish work so ridiculously late, it’s very hard for me to end my day effectively (no excuses.  It all deals with my phone.  If I’m able to listen to affirmations or listen to my “calm” application, which has some nice story-telling to put me in a good state of mind, I win.  However, I haven’t been able to do that.

So, there are several things that I will implement. Tune into my podcast down below for that!

Career – *1.5

Honestly, I’m on the right track.  The comments, the love, the support, the things I’m attracting…but my actions are still not showing that I’m hungry for my ebook and webinar launch.

Wealth – *5

This was the category that made me upset.  I should be making a solid figure per month at my day job, but I’m not — STILL.  So, what can I do to buck the trend? In the podcast!

Because I don’t want to make this long extra long, I decided put everything into my podcast down below to here how I’m able to cope with things that aren’t working.

Podcast

Spartan Beast: Hua Hin, Thailand — Signed Up + No Longer “Obese”

A few days ago I was jumping in JOY and ECSTASY.  Never have I ever been so elated because of a machine.  When I saw BMI (Body Mass Index) the other day, I saw the Physique ratings at standard.  Six weeks prior to this, my physique was apparently obese, although I look relatively thin.  My metabolism before was at 35 (and I’m 30) and now it’s at 30. Let’s go over some of the categories that are on this piece of paper.

  • Weight – 76.6KG (2.3kg drop from last week)
  • Fat % – 21.4%
  • Fat Mass – 16.4kg
  • Muscle Mass – 57.1kg
  • Metabolic Age – 30
  • BMI – 23.4

Desirable Range

Fat % – 11.0 – 21.9

Fat Mass 7.4 – 16.9kg

Here’s about what 50% of the paper says, but my fat percentage and fat mass is 0.5 kg off after being about 2.0kg ver.

Now, does this change anything? No.  Does this change the fact that I feel my absolute healthiest that I’ve ever felt? Nope.  I’m super grateful that I’ve kept myself committed to going to a gym.  Everything is starting to unfold as it should and I’m super excited about it.

Also, I just signed up for the monstrous Beast in Hua Hin which will take place at the dawn of November.  Upon completion, I will be able to claim my Spartan Trifecta shirt and medal — what I’ve been chasing after for two years.

There are going to be videos coming to you guys at a grand scale, but in my podcast down below, I talk about what my dieting was during the past 6 weeks..

 

Podcast

Wheel of Life: September 2018 Edition – Grateful!

Period! Need I say more? Man, just looking back on some things that have happened at the beginning of this year and last year.  You know, some time around December, I remember going to a fitness class in the heart of Bangkok and seeing two Australian Air Force personnel and meeting them.  They were so happy and content, and the first time I met them, I opened up about moving to Bangkok and sharing them my story in terms of dealing with all the shenanigans of my last job.

I recall sharing other stories with the likes of personal trainers and I was under such distressed, completely unaware of what was going to happen in the future.  After contacting Chilean teaching headhunters and other corporations, I decided to possibly venture out and get out of Thailand.  Going back and forth with a place that was barely giving me any work because the vindictive revenge that they had in mind, I needed to get the hell outa there.

I got some part-time jobs here and there.  Two women, who were nice at the beginning of the year, helped me with March-May because of teaching TOEFL iTP at their small testing center.  I accepted a contract that I thought was steep (initially but it ended up being complete bullshit) and worked way outside Bangkok with another guy that looks 89 years old.  I had another side gig at a place that I found quite enjoyable (teaching a doctor) in an area that was just beautiful (but takes 1.5 hours to get home).  You guys understand, now.  The beginning of this year was tough.  It was bleak.  I got two jobs through emails and then turned down because the students wanted a “white” teacher.  I began applying for jobs in Malaysia, Tunisia, France, Spain, etc.  Lots of different offers were coming in, but I kept at it and stayed strong here.  Guess what? It all paid off.

Nonetheless, I just want to review the hardships because that’s where the primary growth takes place.  I never learn from seemingly non-stop success.  So to see myself on what looks like the pillar of success, is the greatest thing that has ever happened.  I’m humble, but here’s my Wheel of Life.

Podcast

 

Fitness Entrepreneurs Pod #1: Conditioning + Spartan Training Tips

Boy! This was an exciting podcast.  Moustafo and Hakeem, two podcasters (in their own right) and fitness entrepreneurs who live in Malaysia, joined me this morning to talk about conditioning and Spartan training.  I’m amazed how much knowledge these young individuals have in the health spectrum of everything.  Because this will be a 2-3 weekly type of podcast, I do want you guys to send your questions in.  The next podcast will be on Crossfit, so anything crossfit related would be great!

Get in touch with Fitness entrepreneurs

– The art of conditioning and Spartan training.

Links:

Hakeem Khan

 

Moustafa Sano

 

Things we discussed:

  • Introduction given by the host and his guests.
  • The differences between cardio and conditioning.
  • How the guests condition their bodies?
  • The length of their training.
  • Building of death leaps and squad.
  • Understand what your goals for training are.
  • Talking about trying marathon.
  • Moustafo shared his Rugby story.
  • Sharing about unfortunate accidents and injuries.
  • What are the basics of conditioning training?
  • Sharing about running and marathon.
  • Final thoughts by the guests.

 

Thank you for listening!

 

Thank you so much for joining me for this podcast. Please do write down some feedbacks and comments. Please do share this podcast to your social media.

 

Links:

Podcast

 

Pre-Workout: Amino Energy Review

You guys don’t know, but two days ago had to be the most terrifying moment of my life.  After sucking down two cups of coffee (1pm and 4pm), I decided to “test” out my new pre-workout, Amino Energy, at 6pm.

Yeah.  Bonehead move.  There was no effects at the moment, but I while I was walking to my bus stop after work, I got super lightheaded.  Why? Maybe too much of a surplus in caffeine.

I tried sleeping around 9:30, and everytime I closed my eyes and went into a stage of sleep before I actually fell asleep, everything felt like it was moving and I would get a jolt of warm energy from my elbows to my hands.  This ensued to 11pm, 1am, 3am….I had enough.  I was down near on a 24-hour stint and I headed to the clinic to get some medication to fall asleep.  Disclaimer: do this only during worse case scenarios…never on a regular basis because these drugs are terrible and they can affect your kidney.

I went to sleep around 4:30 am, woke up once to call in sick, and slept again until 11:30 am.  I felt so groggy and completely fatigue, but it was because of the excess caffeine.

Judgement Day

So, I was scared when I woke up.  I looked at my pre-workout and it looked at me.  I said, “should I, “and ‘it’ said, “should.”  I took only a half-a-scoop and off I went to the gym.  Now, there were no tingling effects or anything, but what I felt was an extreme amount of focus.  In this class had 4 other women and a guy.  The women I like to call “fair-weather” because some days they say good morning, other days they completely ignore you.  Didn’t matter, but it was motivation on top of the focus.

When the workout started, I was zoned it COMPLETELY.  This reminded me of the day I took Jack 3D back in 2012 and my energy was bouncing off the walls.  I didn’t give up once.  I kept it rolling for a full hour, which is unheard of.  Even during breaks, I kneeled and remained focus….normally I would chat it up or try throwing some conversation gambits out there for bait (lol).

Now, is this as good as Stimul, my absolute favorite pre-workout? Well, Stimul never gave me insomnia.  All will tell later on tonight if I can sleep or not.

Nonetheless, the ingredients, reviews and everything I saw online made me purchase this two days ago, and it surely didn’t disappoint.

  • Strength – Check
  • Quality – Check
  • Consistency – Check

 

Side Effects of Protein Deficiency

I had a student, long ago, who was more frail than ever.  She’s what I would call a “white Thai,” a girl who simply changes her skin tone because she thinks white is beautiful.  Not only that, she said she loves being thin because Thai men like thin, white-Thai girls.

Ridiculous, right?

However, this was coming at a great cost: her health.  Her health was despicable at the time and she was only 20 years old.

Her cousin, who sat right next to her, was on a high-protein diet.  She cooked chicken ALL THE TIME and that’s what her diet primarily consisted of (and of course vegetables).  As a 21-year-old, she had a gorgeous body and was fit.

However, her cousin, who looked like she was dying, was sitting next to her, pathetically.  I asked her, “why are you so skinny?”

“I don’t eat protein!” she replied.

Horrific Mistake.

I remember reading an article on Dr. Axe’s website about protein deficiency, and the horrors of what that girl was going through was evident.

Eating too little protein can result in these symptoms as well:

  • A sluggishmetabolism
  • Trouble losing weight
  • Trouble building muscle mass
  • Low energy levels and fatigue
  • Poor concentration and trouble learning
  • Moodiness and mood swings
  • Muscle, bone and joint pain
  • Blood sugar changes that can lead to diabetes
  • Slow wound healing
  • Low immunity

For those of you who want to read on this website instead of Dr. Axe’s, here are some symptoms in the blocked quote down below.

1. You have high cholesterol

High cholesterol and triglycerides are not just caused by eating fatty foods — they are also a result of increased inflammation, hormonal imbalances and high-processed/high-sugar diets. If you tend to replace protein foods with sugary snacks, refined carbs and packaged convenient goods, your cholesterol can start to rise as your liver and cells process fats less efficiently. Some studies have even found an inverse relationship exists between protein intake and risk of heart disease.

2. You’re feeling more anxious and moody

Amino acids are the building blocks for neurotransmitters which control your mood. Proteins help the brain synthesize hormones like dopamine and serotonin that help bring on positive feelings like calm, excitement and positivity.

3. Your workouts are suffering

You’re probably already aware that protein is needed to build new muscle mass, but it’s also important for sustaining your energy and motivation. A low protein diet can result in muscle wasting (or muscle atrophy), fatigue and even fat gain — it can also be behind female athlete triad. In fact, you can workout more, but see less results if your diet isn’t adequate to support tissue repair or your energy needs.

4. You aren’t sleeping well

Poor sleep and insomnia can sometimes be linked to unstable blood sugar levels, a rise in cortisol and a decrease in serotonin production. Blood sugar swings during the day carry over through the night. Carbohydrates require much more insulin than fat or protein does. Eating foods with protein before bed can help with tryptophan and serotonin production, and they have a minimal effect on blood glucose levels; in fact, protein slows down the absorption of sugar during a meal.

5. You have “brain fog”

Protein is needed to support many aspects of healthy neurological functioning. Brain fog, poor concentration, lack of motivation and trouble learning new information can be signs that you’re low in neurotransmitters you need to focus including dopamine, epinephrine, norepinephrine, and serotonin. Neurotransmitters are synthesized in the brain using amino acids, and studies show that balanced diets with enough protein can boost work performance, learning and motor skills.

6. You’re gassy and can’t go to the bathroom

Many metabolic and digestive functions depend on amino acid intake. If your body feels fatigued and run down in general due to protein deficiency, enzyme production, muscle contractions in your GI tract and digestion in general will suffer.

7. Your pants are feeling tighter

Although sometimes higher in calories than carbs, high-protein foods cause increased satiety to a greater extent than carbohydrates or fats do, so they can prevent overeating and snacking. They also help stabilize your blood sugar, allow you to retain more muscle which burns more calories all day, and can reduce cravings.

8. Your menstrual cycle is irregular

One of the most common reasons women suffer from irregular periods and infertility is the condition known as polycystic ovary syndrome (PCOS). Two major risk factors for PCOS are obesity and pre-diabetes or diabetes — in fact, insulin resistance affects 50–70 percent of all women with PCOS. Low-protein, high-sugar/high-carb diets can contribute to insulin resistance, fatigue, inflammation and weight gain that disrupts the delicate balance of female hormones (including that of estrogen, progesterone and DHEA) needed to sustain a regular cycle.

9. You’ve been getting injured more often and are slow to heal

A low protein diet can raise your risk for muscle loss, falling, slow bone healing, bone weakness, fractures and even osteoporosis. Protein is needed for calcium absorption and helping with bone metabolism. Studies show that older adults with the greatest bone losses are those with a low protein intake of about 16–50 grams per day. Research also shows that a diet high in amino acids can help treat muscle loss due to aging (sarcopenia).

Source: https://draxe.com/protein-deficiency/