Most of us hear the word fiber and automatically think of bland, chalky and
all-around unappetizing foods. Fortunately, with the advancements in food science
and technology, this is no longer the case. Our generation has been freed from
health foods that taste like cardboard and have the visual appeal of hamster
food!
What is fiber?
Fiber is a string of sugar molecules that are bonded together in such a way that they cannot be digested. So why bother eating something you can’t digest? Well, that is actually the point. Fiber makes its way through the digestive tract and cleans it out. And since fiber can’t
be digested, it is calorie free. Some bacteria in your colon is able to break
fiber down into smaller useable units that may have other health benefits.
There
are two types of fiber. For optimal benefits, you should get enough of both in
your diet.
Soluble fiber dissolves in water and has been linked with lowering levels
of “bad” low-density lipoprotein (LDL) cholesterol. Insoluble fiber
cleans out your gut and is associated with a reduced risk of cardiovascular disease.
Benefits
A diet high in fiber has many health benefits. Besides being important for
digestive health, fiber is most famous for reducing cholesterol and preventing
diseases related to high cholesterol. Not a bad deal for a calorie-free nutrient.
There are also indications that a high-fiber diet improves glucose tolerance.
Fiber is also beneficial for weight loss. The large, bulky molecule structure
increases your sense of being full without adding any calories. It also slows
the emptying of your stomach, further prolonging that sense of satisfaction so
that you won’t eat as frequently.
Recommendations
The current daily recommendations for fiber are as follows:
Ages 9–13: 31 grams for boys and 26 grams for girls
Boys and men ages 14–50: 38 grams
Girls ages 14–18: 26 grams
Women ages 19–50: 25 grams
Ages 50 and older: 30 grams for men and 21 grams for women
Incorporating Fiber-rich Foods
When increasing your fiber intake, it is important to start slowly. Surprising your digestive tract with more fiber than it’s used to can lead to constipation, nausea and other gastrointestinal discomfort. So start increasing your fiber intake by a few grams per day until you work up to the recommended levels. Fiber also absorbs water, so when you increase your fiber intake, it is important to increase your water intake as well.
There are many fiber-fortified cereals, crackers, yogurts and other products from which to choose. Foods naturally rich in fiber include whole grains, nuts, fruits and vegetables. Here are some simple things you can do to incorporate more fiber into your diet.
Start your day with a bowl of oatmeal, which is one of the best sources of soluble fiber. Add dried fruit and nuts for some texture and additional fiber.
Switch from refined grain products to whole-grain products. Make sure your groceries say 100% whole wheat and have at least 3 grams of fiber per serving. Many whole-wheat pastas and breads are being engineered to resemble the taste and texture of their white counterparts, which may make your transition easier.
Mix half brown rice with half white rice to ease the transition from white rice to brown rice.
Snack on fruits and vegetables. Trail mixes that have nuts and dried fruit are packed with fiber.
Did You Know?
People who have more weight to lose initially experience rapid weight loss when they decrease their caloric intake and increase physical activity. This is because their baseline is often a very high calorie diet. For example, if someone who weighs 250 pounds and normally eats 3000 calories per day, if he/she cuts back to 2200 calories per day and expends 300 more calories per day with exercise, he/she can easily lose two pounds in one week. On the other hand, if someone who weighs 125 pounds and normally eats 2200 calories per day cuts back to 2000 calories per day and expends 200 more calories per day with exercise, he/she will only lose about .75 pound in a week. This reality partly explains why contestants on the Biggest Loser can drop exorbitant amounts of weight each week.
Jennifer's Gems
These three food items make for a great healthy snack:
Carrots & Hummus: I like the 'Tribe' brand of hummus the best. Sliced cucumbers and red/green peppers are also great dipped in the hummus!
Kashi Go Lean Bars: At 150 calories per bar these high fiber and high protein bars are great for when you are on the go.
Tzatziki on Chicken: This creamy combination of yogurt, cucumber and garlic makes for a great dinner or snack!
.
Fitness Q & A
Q:
Jennifer,I can't stand the taste of water, so I don't drink enough of it. Is there an alternative I can have or anything that I can add to water to make it lose the taste of water without turning it into juice?Thanks Jen!
A:
Getting enough fluids is the key to avoiding dehydration. Almost as important is making sure you don't drink too many calories with sugary beverages like soda, juice, and sports drinks.
Water is always the best way to hydrate and avoid empty calories, but if you think it's too blah and it's just not doing it for you, you can always spruce it up.
You have endless ways to make your very own concoction. Jazz up your water by adding some citrus — a slice or two of lemon or lime or a squeeze of orange can help make water more palatable. Give flavored seltzer a try; it's got the fizz of a soda without all the calories. Or make your own spritzer by adding a splash of juice to plain seltzer. If none of these tricks work, try some watered-down juice, using more water than juice. Don't give up on water just yet!
Have a Question? Email it to me at jen@fburgfitness.com and look for the answer in the upcoming newsletter.
Recipe of the Month
Asian Turkey Burgers with Wasabi Sauce
Ingredients
1-1/2 lbs. ground turkey
1 medium red bell pepper, chopped
1/4 small head napa cabbage, shredded
4 scallions, finely chopped
1 large egg white, lightly beaten [I use simply 1 egg]
3 tablespoons cilantro, mint, or basil, finely chopped
2 tablespoons plus 1 teaspoon light soy sauce, divided
1 tablespoon finely grated gingerroot
1 teaspoon sesame oil, divided
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 to 3 tablespoons vegetable oil, divided
1/4 cup plus 2 tablespoons light mayonnaise
2 teaspoons prepared wasabi
6 whole-wheat hamburger buns, toasted [I butter the inside lightly and
broil them]
Cooking Instructions
Mix together the turkey, bell pepper, cabbage, scallions, egg, cilantro,
2 tablespoons soy sauce, ginger, 1/2 teaspoon sesame oil, salt, and pepper. Shape
into 6 patties about 1/2 inch thick.
Heat 2 tablespoons vegetable oil in a skillet
over high heat until hot. Reduce heat to medium; add burgers and cook 5 minutes
on each side or until cooked through, adding more oil as needed.
Meanwhile, stir
together the mayonnaise, wasabi, remaining 1 teaspoon soy sauce and remaining
1/2 teaspoon sesame oil.
Put a burger in each bun and top with about 1 tablespoon
of the sauce. Add
slice of tomato and lettuce.
Number of Servings: 6
Serving Size: 1 burger
Nutritional Analysis (Per Serving):
Calories: 416
Carbohydrates: 28 g
Fiber: 5 g
Fat: 22 g
Protein: 28 g
Fredericksburg Fitness Upcoming Events
Spring 2010 Fredericksburg Fitness Challenge!
I am very excited to announce that I will be holding the 1st annual Fredericksburg Fitness Challenge on Saturday May 8, 2010 at 10AM at Kenmore Park in Downtown Fredericksburg. I will have 4 age groups: 20-30, 31-40, 41-50 and 51+ There will be male only and female only events as well as co-ed team events. I want everyone to come out and have fun while challenging yourselves to compete with fellow Fredericksburg Fitness participants. There will be various challenges which will target both lower and upper body as well as obstacle courses, balance, agility and cardio drills. Using a point system for each event I will be giving out 2 free 6 week boot camps. There is room for everyone and you can sign up by emailing me at jen@fburgfitness.com. Let's Bring It!!
Deadline for Registration: March 31, 2010
Upcoming Indoor Boot Camps!
Event
Location
Start Date
End Date
Availability & Details
Camp
2A
Now Registering
Price: $270
Brooke Road
South Stafford, VA 22554
Feb 22
Apr 1
3 days per week.
Mon-Wed-Thur
7:00 pm-8:00 pm
Camp
2B
Now Registering
Price: $180
Brooke Road
South Stafford, VA 22554
Feb 22
Apr 1
2 days per week.
You choose Mon-Wed-Thur
7:00 pm-8:00 pm
