Fiber

Let's talk FIBER today. There is so much talk about fiber these days and i have been trying to up my fiber and i take fiber supplements every day. I feel this is a very imporant subject. I hope you find the information I found interesting.

I found the following information written by Harvard School of Public Health.

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day.

Health Effects of Eating Fiber
Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk.

Fiber and Colon Cancer
For years, Americans have been told to consume a high-fiber diet to lower the risk of colon cancer—mainly on the basis of results from relatively small studies. Larger and better-designed studies have largely failed to show a link between fiber and colon cancer. One of these—a Harvard study that followed over 80,000 female nurses for 16 years—found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer). (1) More recently, researchers combined the results of the Harvard study with those of several other large studies that followed more than 700,000 men and women, some for up to 20 years. (2) After accounting for differences in participants' red meat and alcohol intake, as well as other factors that could increase colon cancer risk, high intake of fiber was not found to protect against colorectal cancer.

But just because fiber plays little role in preventing colon cancer doesn't mean you should abandon a high-fiber diet. As explained below, fiber provides many other benefits.

The Bottom Line: Recommendations for Fiber
Fiber is an important part of a healthy diet, and you should get a least 20 grams a day, more is better. The best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts.

Some tips for increasing fiber intake:
Eat whole fruits instead of drinking fruit juices.
Replace white rice, bread, and pasta with brown rice and whole grain products.
Choose whole grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Substitute legumes for meat two to three times per week in chili and soups.
Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Sources of Soluble & Insoluble Fiber
Soluble Fiber
Oatmeal, oatbran
Nuts and seeds
Legumes
Beans
Dried peas
Lentils
Apples
Pears
Strawberries
Blueberries

Insoluble Fiber
Whole wheat bread
Barley
Couscous
Brown rice
Bulgur
Whole grain breakfast cereals
Wheat bran
Seeds
Carrots
Cucumbers
Zucchini
Celery
Tomatoes

Glycemix Index - What is it and how does it work.....

We keep hearing about this so i thought i would check it out. I found this info. on bodybuilding.com website under articles.

How It Works
The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. A food is always measured relative to the effect of pure sugar. High glycemic index foods can raise blood glucose levels very quickly, as well as insulin levels. In contrast, low glycemic index foods do not significantly raise blood glucose levels and insulin levels after eating. Pure glucose is given a value of 100 while other foods are given an index number representing its relative effect on blood glucose levels.

For example, sweet corn is assigned an index number of 55 which means sweet corn raises blood glucose levels 55 percent as much as pure glucose. In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods. In the past, it was widely believed that simple sugars dramatically increased blood glucose levels while starches such as potatoes and bread were digested slowly. The results from numerous studies show this is definitely not the case. In fact, one of the biggest surprises comes from potatoes, which reported an average index of 84, making it one of the higher glycemic foods available. Here's a look at how a high, mid and low glycemic value food can alter one's blood glucose response.

For Weight Loss
Most clients who come to trainers for help primarily want to lose weight or shed body fat. Can the application of the glycemic index to our food choices really help us lose body fat? Research has confirmed that one of the most effective ways to lose body fat is by eating 5 to 6 meals daily combined with resistance training and some form of cardio.

Small, frequent meals increase the thermic effect of food as well as prevent the body from going into starvation mode. Research further agrees there should be a larger portion of carbohydrates mixed with more moderate amounts of protein and fat. The glycemic index allows us to more effectively evaluate our nutrition plan focusing on the quality of carbohydrates. For those who incorporate a larger amount of low glycemic foods, they will be rewarded with a slow and steady release of glucose keeping insulin levels in check.

This is of tremendous benefit to those who complain of low energy when cutting back on calories. Since all nutrients are not created equal, low glycemic foods have the added effect of keeping individuals feeling more satisfied for longer periods of time. In contrast, high glycemic foods used early in the day could cause unwanted surges in glucose levels, leaving one feeling energy deprived as well as creating hunger pangs. Lower insulin levels play a critical role in how and when we store fat. These reduced levels make fat easier to burn and more difficult to store.

For Sports Performance
Athletes have long known that eating properly before training and competition can improve performance in measurable ways. Increased carbohydrate intake prior to exercise can be measured through increased muscle and liver glycogen stores as well as aid in the maintenance of blood glucose levels for sustained energy. Glucose levels then provide fuel for the brain, which allow us the luxury of good judgment and enhanced concentration levels while exercising. How, then, can the glycemic index help athletes in their performance?

Despite what may sound logical in applying the glycemic index, researchers have found that what you eat prior to endurance exercise does not necessarily play a role in your ability to sustain an endurance activity. Whether your meal consists of low, mid or high value foods does not seem to matter as much as what you consume to sustain your energy stores during exercise. While high glycemic foods do not play a favorable role in weight loss, they can have an important effect in sports performance.

Following a heavy training session, when muscle glycogen stores are depleted, high glycemic foods can provide a quick release of glucose re-filling energy stores. Within the first few hours following exercise, blood flow to muscles is increased. Glycogen synthesis can be optimized during this critical time by the use of high glycemic carbohydrates. One of the concerns expressed by athletes and coaches over the course of time is that ingestion of carbohydrates in the hour before exercise could cause a dramatic increase in insulin levels, ultimately causing hypoglycemia within a short time after exercise begins.
Recent studies have shown that even though high glycemic foods were taken prior to endurance exercise, the resulting performance was not affected. This is an important finding in that the quality of carbohydrates is less important in meals prior to exercise while potentially being of great significance to aid recovery in the time following exercise. There is still much debate on this subject.

Glycemic Index by Glycemic Load

(First Number in Parentheses is GL, Second is GI)

Low GI & Low GL
All-bran cereal (8,42)
Apples (6,38)
Carrots (3,47)
Chana dal (3,8)
Chick peas (8,28)
Grapes (8,46)
Green peas (3, 48)
Kidney beans (7,28)
Nopal (0,7)
Oranges (5,42)
Peaches (5,42)
Peanuts (1,14)
Pears (4,38)
Pinto beans (10,39)
Red lentils (5,26)
Strawberries (1,40)
Sweet corn (9,54)

Low GL & Medium GI:
Beets (5,64)
Cantaloupe (4,65)
Pineapple (7,59)
Sucrose (table sugar) (7,68

Low GL & High GI:

Popcorn (8,72)
Watermelon (4,72)
Whole wheat flour bread (9,71)
White wheat flour bread (10,70)

Medium GL & Low GI

Apple juice (11,40)
Bananas (12,52)
Buckwheat (16,54)
Fettucine (18,40)
Navy beans (12,38)
Orange juice (12,50)
Parboiled rice (17,47)
Pearled barley (11,25)
Sourdough wheat bread (15,54)

Medium GL & Medium GI:

Life cereal (16,66)
New potatoes (12,57)
Sweet potatoes (17,61)
Wild rice (18,57)

Medium GL & High GI

Cheerios (15,74)
Shredded wheat (15,75)

High GL & Low GI

Linguine (23,52)
Macaroni (23,47)
Spaghetti (20,42)

High GL & Medium GI

Couscous (23,65)
White rice (23,64)

High GL & High GI

Baked Russet potatoes (26,85)
Cornflakes (21,81)

Setting up your diet "Numbers"

found this info on the Oxygen message board by one of the members - thought it was pretty interesting. Check it out.

For FAT LOSS:

* Total Daily Calories = Bodyweight times 12

this may need to be dropped to x11 or x10 if no progress after a few weeks obese people can use LBM (lean body mass) instead of BW

* Protein = 1g per lb BW

(4 calories per gram)

can go up to 1.5g if desired

* Fat = .4-.5g per lb BW

(9 calories per gram)

yes, you read that right, healthy fats are important for fat loss

* Carbs = whatever remains to meet your calorie total

(4 calories per gram)

Avoid fat in your PWO (postwork out) meal, which should be fast-acting carbs and protein in a 2:1 ratio.

Personally, I like to avoid carbs in my last meal before bed, sticking with P+F for that meal (assuming it's not your PWO meal).

Sugar: Why do we crave it? Here are some possibilities:

Sugar = Posion - but I LOVE Sugar and always have. I would rather have desert over any other foods. So sugar is my personal downfall. A few years back my Dr. told me I was pre-diabetic. I have been working on that and will be going for my physical soon. Below is some helpful info I found on the Oxygen website. I thought I would share it with you.

Genetics: “Cravings for sugary foods are hardwired into our genes,” says Katherine Tallmadge, RD, MA and author of Diet Simple (LifeLine Press, 2002). “We’ve survived on this planet because we’ve been able to overcome thousands of years of famine.” Our taste buds are trained to seek out sweet, fatty, calorie-dense foods. Basically, the more calories we eat, the more fat we can store up for times of famine.

Premenstrual syndrome (PMS): When levels of feel-good hormones drop during PMS it’s easy to run into the arms of Ben & Jerry. That sudden surge of sugar increases our feel-good hormone, serotonin, which is lacking at this time – but the results are temporary.
Hypoglycemia: When people suffer from hypoglycemia (low blood glucose) their bodies are hypersensitive to blood sugar levels. “When a hypoglycemic eats sugar, their body produces too much insulin,” says Nathaniel Clark, MD, MS, and National Vice President for Clinical Affairs for the American Diabetes Association. Blood sugar will initially rise, then plummet. “When it drops, they feel terrible and crave more sugar.” It can turn into a never-ending cycle.
Thanks a lot, Mom: When you were little and you scraped your knee, your mom probably soothed your hurt with a cookie or other treat. Did great on a test? Maybe mom rewarded you with ice cream. That tradition of sweets as a reward or a way to ease pain lives on. As adults, many of us reach for sweets when we’re feeling hurt, depressed or anxious.

Sweet success
The United States Department of Agriculture suggests keeping your sugar intake between six and 10 percent of your total daily calories. For a 1,600-calorie diet, that’s 10 teaspoons (40 grams) per day. (This does not include naturally occurring sugars such as fructose found in fruits and veggies, or lactose found in milk.)

To help you stay within these guidelines, be sure to eat regularly. If your blood sugar level drops too low, chances are you’ll crave that candy bar. For soluble fiber, try fruits like apples and pears, legumes like beans and peas, vegetables, cereals made with oats, and oat bran. For protein, eat small amounts of meat, poultry, dairy, legumes or nuts. And while soluble fiber and protein will help your meal go further, some cravings can result from dehydration. Take the edge off a craving by downing at least eight glasses of water a day.

Post Workout Consumption

Going forward I want to start sharing some fun facts that I read about in magazines, books and websites. I can't get enough of fitness tips and techniques lately, so I thought i would start sharing and I will also share my sources.

Today while surfing the net on fitness I found an interesting blog from a trainer in CA. He seems very knowledgable and explains things really well. Here is his take on Post Workout Consumption:

Post-Workout Consumption
It seems to me that there are 2 kinds of people when it comes to eating after a workout: The 'Non-Eaters' and the 'Immediate Eaters'. The 'Non-Eaters' will not really eat anything after a workout, but instead later in the day will treat themselves (to sweets/alcohol/chips/etc.) because they feel they deserve it since they exercised. The 'Immediate Eaters' finish their workout and simultaneously consume a protein bar and a post-workout shake within 5-10 minutes after their workout. On the right track, but let's analyze how that can have more of a positive effect on your workouts.For the first thirty minutes after a workout your body is still ready to exercise; your muscles have been innervated, they are ready to fire (workout) when you say so, and are not ready to begin repairing yet. After thirty minutes, your muscles relax and begin to repair themselves. This is when one would want to consume protein, because protein aids in the muscle rebuilding process. So, if you consume your post-workout protein beverage 30 min to 1 hour after your workout, you will be helping your muscles rebuild during their primetime rebuilding process and maximizing the benefits of the protein you're taking. After 2-3 hours, you should consume a regular meal (with protein in it) to continue aiding in the muscle rebuilding process. Do not 'treat' yourself to sweets or alcohol or whatever, for your muscles will still be crying out for protein and you will be feeding them sugar or alcohol or heavy carbohydrates...they want protein. Remember 'You Are What You Eat'? That is especially true on the days you exercise. If you can eat properly after a workout and stay away from 'treats', your results will come faster than you expect.

If you want to read more of his tips you can find his info at:

http://exercise.lifetips.com

Get in Shape for Women

After the contest at Training Effects, I decided to try a new gym called Get in Shape for Women. It is a gym that is only for women and provides trainers. There are no more than 4 women at a time being trained and the concept is simple - legs and core one day and upper body the next visit - all doing 30 second reps. with 15 seconds in between rest and 4 sets of each exercise. There is 30 minutes of weight training and then 30 minutes of cardio.

The first two weeks I joined I lost 6 pounds! I am really excited about this and two girls from work also joined. It is great having a buddy system. My goal is to be 25-30 pounds lighter by the end of April.

I am so excited the 2nd week I started running on the treadmill for my cardio and I ran two miles without stopping! I have NEVER been able to do that. I did it twice that week and once this week so far. I have set another goal and that is to do a 5K in the spring. wish me luck!

January 30, 2009

Wow i can't believe I haven't posted in a month. The beginning of January I got really sick and missed several days of work. I went to the Dr. and they took all kinds of blood work. Turns out I have MONO. The tests also showed that my body is low in Vitamins B & D. I lost my appetite for over a week and was very weak. Today I feel so much better. I have been taking suplements all month.

My immune system results didn't come back so great so I have to see a specialist in February. With that being said I missed the last week and half of training with Andy. Recently I have started working out again and eating right and i feel so much better.

I bought this cool book "EastThis Not That" and boy does it open your eyes up. Here are some examples in the book.


BEST CHOICES FOR FAST FOOD
The new book Eat This, Not That! compares popular menu items, such as those below. We've CAPITALIZED the healthier options -- and some of them may surprise you:

McDonald's
The QUARTER POUNDER has 410 calories, 19g fat. The premium grilled chicken club has 570 calories and 21g fat.

Subway
The 6-inch tuna sub, left, has 530 calories, 31g fat. The 6-inch DOUBLE ROAST BEEF sub has 360 calories, 7g fat.

Chipotle
Pick the CHICKEN BURRITO BOL with 489 calories, 22g fat, right, over the chicken burrito with 1,169 calories, 47g fat.

Cosi
The BOMBAY CHICKEN SALAD with soup, left, has 294 calories, 5g fat. The Signature Salad with soup loads you with 870 calories, 69g fat.

Dairy Queen
Eating a small CHOCOLATE SUNDAE saves you big with 280 calories, 7g fat over the Blizzard's 720 calories and 28g fat.

Pizza Hut
Two slices of THIN 'N' CRISPY HAM and PINEAPPLE PIZZA set you back 360 calories, 12g fat. Two slices of the Supreme pan pizza have 620 calories, 32g fat.

Ruby Tuesday
Go greener: the TOP SIRLOIN with baby green beans and portabella mushrooms has 464 calories and 24g fat, while the turkey burger with fries has 1,171 calories and 58g fat.

Taco Bell
Two GRILLED STEAK SOFT TACOS, Fresco Style pack 320 calories, 9g fat, while the Baja beef chalupa, right, has 410 calories, 27g fat.

Wendy's
The ULTIMATE CHICKEN GRILL SANDWICH with side salad and medium iced tea has 540 calories, 22g fat. The roasted turkey and Swiss Frescata, left, with medium fries and medium Coke has 1,100 calories, 40g fat.

Pretty interesting facts.

so the Slim To Win challenge has ended and the big revealing of the winner is tomorrow at Training Effects from 11-1PM. I know I didn't win but I feel like a winner inside. I have lost around 20 pounds and my body has made allot of changes and I am still continuing to work out and eat right. By the summer I should be at goal weight! YAY for me!

Have a good weekend everyone!