Category: Uncategorized

Fiber Is Your Friend: Eat Up!

 

So you’ve probably heard it by now – eat more fiber…it’s essential for a healthy diet. But do you know why it’s so good for you? Maybe you’ve heard it helps with constipation. Okay, that’s not a bad thing. Or that it helps fill you up. That’s a bonus too. But foods containing fiber can have other health benefits as well – like helping you maintain a healthy weight, lowering your risk of diabetes and heart disease, lowering cholesterol and helping control blood sugar levels, to name a few.¹

 

Most people include fiber in their diets but just not enough of it. According to the Institute of Medicine, the daily recommendation for men under the age of 50 is 38 grams and for women it’s 25 grams. For men over 50, that number slightly decreases to 30 grams and women to 21 grams.² The FDA has a more general guideline between 20 to 30 grams per day.³ No matter what that perfect number is, most Americans aren’t even eating half of that.

 

First it’s important to understand what fiber is – Dietary fiber is found naturally in the plants we eat and include the parts we can’t break down in our stomachs. And since our body can’t absorb or digest them, they pass relatively intact through our stomach, small intestine, colon and out of our bodies. All dietary fiber is either soluble (it dissolves in water) or insoluble (it doesn’t dissolve). Both types are equally important for good health.

 

Soluble fibers slow down digestion and help you feel full. Sources include: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

 

Insoluble fibers are considered “gut-healthy” because they have a laxative effect and add bulk to your diet, helping prevent constipation. Sources include: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

 

So what are you waiting for? Fill up on fiber to give your body a healthy boost every day. And if you’re still having trouble getting enough, invest in some flax seed to sprinkle over salads, yogurt, in shakes, etc. It not only has both types of fiber, it contains Omega-3 essential fatty acids too.⁴

 

Resources:

¹ http://www.mayoclinic.com/health/fiber/NU00033

² http://www.webmd.com/diet/fiber-health-benefits-11/insoluble-soluble-fiber

³ http://www.forbes.com/pictures/eikh45heid/ten-health-benefits-of-a-high-fiber-diet/

⁴ http://www.webmd.com/diet/features/benefits-of-flaxseed

Eat, Drink & Be Mindful

 

Everywhere you go there are delicious holiday treats and drinks to tempt your fancy. You thought Thanksgiving was bad but then there was Christmas and now New Year’s Eve is upon us.  Hopefully you haven’t already given yourself permission to eat whatever you want with the excuse you’ll make a New Year’s resolution to eat better. Try to stop the insanity. Packing on extra pounds right now only makes it harder to reach your goals by giving you a bigger jumping off point. And the reward for feeling good about yourself is far sweeter than the short-lived sugar rush!

 

So now that you’ve resolved not to let any NYE parties you’re going to get out of control, now what? Well, you’ve probably guessed it – arm yourself with some tips to keep in mind as you navigate the maze of temptations that lie ahead. FamilyCircle’s food and registered dietician has five of them to keep you on track.¹

 

1. Prioritize

If you look forward to the cookies your coworker bakes once a year, by all means, blow your calories on them. It’s about making conscious choices, not mindlessly munching.

 

2. Focus

Have you ever had a full plate of food in front of you, only to look down a few minutes later to find it gone? In all likelihood, you ate while you were talking to someone or doing something else, like watching TV, which leads to overeating. So try to really concentrate. Appreciate how the food looks before you put it in your mouth. Take the time to chew every bite. Identify the flavors and textures. Stop and savor between bites. You will eat less without feeling deprived.

3. Sleep

Proper zzz’s are a key factor in weight management, yet holiday obligations often stand in the way of a nice eight-hour stretch. Science has shown that how much you snooze, and the quality of your rest, may affect hormonal activity that boosts your appetite. On nights when you aren’t at a party until the wee hours, turn in early. If you are out late, try to nap the next day when your energy flags, instead of using a big snack as a pick-me-up.

4. Drink Water

The festive one-two punch of alcohol and salty foods means you need to down lots of H2O to stay hydrated. Don’t use alcohol to quench your thirst; have a glass of water or seltzer before your wine or cocktail and another glass in between libations. This will make it easier to limit alcoholic drinks to two per night—you’ll feel better and slimmer in the morning.

5. Experiment

If you equate the holidays with baking, fine. Just adjust your favorites to be a bit lighter. Cut sugar by a third, switch in some whole wheat flour for white, and sub applesauce or prune puree for butter and oil. If you like giving home-baked gifts, wrap them up ASAP so you’re not tempted to help yourself.

You can do it! And don’t forget to get in some exercise. Post meal walks with family and friends can be fun and good for you. Happy Holidays!

 

Resources:

¹ http://www.familycircle.com/holiday/christmas/plan/healthy-holiday-eating/

Leave All the Stuffing for the Turkey

 

It may only come around once a year but Thanksgiving is the beginning of holiday overindulgences. Eat, drink and be merry they say. In fact, tis the season for gaining weight right? Wrong. You can satisfy your desire for all the traditional dishes and still stay on track. The trick is to have a plan before going into the big day. And here are some to get you started. These tips for a thinner Thanksgiving are provided by webmd.com and can be found in their entirety here.
Get Active. Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods.

Eat Breakfast. While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite.

Lighten Up. Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

Police Your Portions. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.

Slowly Savor. Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food

Go Easy on the Alcohol. Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water.
Focus on Family & Friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet.

 

 

Of course it never hurts to start the day off with a little exercise. Turkey Trots have become popular run/walks around the country and usually take place the morning of Thanksgiving.  Colorado Springs will be hosting one this gobble day to support the YMCA of the Pikes Peak Region Partner’s Campaign. The 5K starts at 9am and a 1K Kids Fun Run starts at 8:15am. For more details visit the website here.

Leave All the Stuffing for the Turkey

 

It may only come around once a year but Thanksgiving is the beginning of holiday overindulgences. Eat, drink and be merry they say. In fact, tis the season for gaining weight right? Wrong. You can satisfy your desire for all the traditional dishes and still stay on track. The trick is to have a plan before going into the big day. And here are some to get you started. These tips for a thinner Thanksgiving are provided by webmd.com and can be found in their entirety here.

 

Get Active. Create a calorie deficit by exercising to burn off extra calories before you ever indulge in your favorite foods.

Eat Breakfast. While you might think it makes sense to save up calories for the big meal, experts say eating a small meal in the morning can give you more control over your appetite.

Lighten Up. Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less fat, sugar, and calories.

Police Your Portions. Before you fill your plate, survey the buffet table and decide what you’re going to choose. Then select reasonable-sized portions of foods you cannot live without.

Slowly Savor. Eating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food

Go Easy on the Alcohol. Have a glass of wine or a wine spritzer and between alcoholic drinks, (or) enjoy sparkling water.

Focus on Family & Friends. The main event should be family and friends socializing, spending quality time together, not just what is on the buffet.
Of course it never hurts to start the day off with a little exercise. Turkey Trots have become popular run/walks around the country and usually take place the morning of Thanksgiving.  Colorado Springs will be hosting one this gobble day to support the YMCA of the Pikes Peak Region Partner’s Campaign. The 5K starts at 9am and a 1K Kids Fun Run starts at 8:15am. For more details visit the website here.

Staying on plan through the Thanksgiving holiday:

Thanksgiving is known as a time to get together with family, take a moment and recognize what we are thankful for. Most of us do that over a great meal full of calories. Normally those are extra calories and off plan as well. Here are some tips to help you stay successful this Thanksgiving:

• Eat more of the turkey and vegetables and less of the breads and candied yams
• Take a nice walk before and after the Thanksgiving meal
• Keep the desserts to a minimum

Have a great Thanksgiving and for some more tips visit,

http://www.active.com/fitness/articles/5-health-tips-for-the-holiday-season