Fiber Challenge Week 7

One of the most overlooked functions of our body is the process of aborbing & eliminating food and water. We can increase our GI health by eating healthy foods and drinking recommended amounts of water. However, we need to help eliminate the "left over" material so it doesn't just sit in our system. One way we can help the eliminating process is by eating more fiber. This weeks challenge is to maintain a recommended daily amount of fiber and water for at least five days. It is very imporant though that you also drink your DAILY AMOUNT OF WATER because if you don't, you could have an increase of flatulence, diarrhea, abdominal discomfort, constipation, blockages, and weight gain.

So what is fiber? Simply put, it is a carbohydrate that cannot be digested. Fiber is categorized by how easily it is dissolved by water. Insoluble (doesn't dissolve well) and Soluble (does dissolve well) are the two main categories.

Benefits of a high fiber diet: (information provided from the Mayo Clinic)

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, water stools, fiber may also help to solidify the stool becauses it absorbs water and adds bulk to stool For some, fiber may provide relief from IBS (irritable bowel syndrome).

Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Soem fiber is fermented in the colon. Researchers ar elooking at how this may play a role in preventing diseases of the colon.

Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

Helps control blood sugar levels. Fiber, particularly soluable fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. Finally, high-fiber diets also tend to be less "energy dense," which means they havee fewer calories for the same volume of food.

Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed. Some studies show benefit, some show nothing, and some suggest increased risk. If you are concerned about preventing colorectral cancer, adopt or stick with a colon cancer screening regimen. Regular testing for removal of colon polyps can prevent colon cancer.

The National Academy of Sciences' Institute of Medicine recommends:
Men- 38 grams if younger than 50 and 30 grams if older than 51.

Women- 25 grams if younger than 50 and 21 grams if older than 51.


Since we now know it is important, what are some good fiber choices?

Grains and whole-grain products (cereal)
Fruits
Vegetables
Beans, peas, and other legumes
Nuts and seeds
Also, here is a link to help you add up how many grams you are eating. http://commonsensehealth.com/Diet-and-Nutrition/High_Fiber_Food_Chart.shtml

Good luck this week!! Oh, make sure you don't just eat your fiber by itself. YOU MUST INCLUDE YOUR WATER!!

Richmond

Week 6 Challenge!

Make Half Your Grains "Whole"

Challenge this week: For 5 out of the 7 days this week, watch your grains. Each of those 5 days, make sure that half of the grains you obtain are "whole grains."

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, whole grains and refined grains.

Whole Grains: contain the entire grain kernal -- the bran, germ, and endosperm. Examples include: whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, brown rice

Refined grains: have been milled, a process that removes the bran and germ. Most refined grains are enriched (which is not necessarily bad, its just not a whole grain). Examples inclued: white flour, degermed cornmeal, white bread, white rice

Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain.

I suggest going to mypyramid.gov to find out more if you want to. Also, if you go to the homepage, on the left side will be a link called "My Pyramid Plan." Add in your age, height, weight, and it will come up with a pyramid plan perfect for your body type! This website has some really neat information and tips to help you try to start a better diet & exercise lifestyle!

Week 5 Challenge

This weeks challenge: do 1,000 crunches by Saturday at 11:59 PM (that is about 166/day for the next 6 days). Good Luck!

And now, the facts.

Abdominal exercises help strengthen your abs and provide trunk (core) stability. Your core is where all movement in your body originates. The abs help support and protect the internal organs and aid in breathing, especially exhaling. Also, these muscles work with the back to control trunk motion, such as twisting and bending. Your core is of utmost importance for your overall health related fitness. (http://www.fitness-after-50.com/abdominalexercises.html)

Week 4: Challenge

Low Impact: Food

Changing your food consumption from over-processed and long-travel to fresh and local can improve your body measurements, not to mention the the impact it has on the earth.

Here's this week's challenge:  Make all of your meals at home with fresh and local foods.  Organic is a great way to go, but may be a gimmick to purchase their product.  Going local and knowing where your food comes from will always be the best way to go.  Try making meals heavy in fresh and in-season produce.  CLICK HERE to find recipes from Jamie Oliver.  Check your labels and DO NOT purchase anything that was shipped more than 200 miles.  CLICK HERE to find Utah based meat, bread, sweets, etc. products.

Points:  25 Must eat all three qualifying meals for at least five of the days (or 15 meals total).

Qualifying Meal:  Any fruit, veggie, grain, meat or dairy products must be either fresh, organic or local.  Preferably all three.