Get Plenty of Fibre for Weight Loss
Fibre helps with weight loss in several ways. It helps you feel full, so you will eat less. Fibre also will help normalize blood glucose levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose following a meal. It is not digested by the body so it also aids in elimination and therefore helps tp prevent constipation. It is important to drink plenty of water when consuming fiber.
Fibre is the non-digestible part of plant foods (grains, fruits, vegetables and legumes). Non-digestible means that the enzymes in the upper digestive system do not break down the fibre and so it travels down through the whole digestive tract, including the colon. The fact that fibre is not digested by the body is part of the reason it is beneficial to good health.
One way of classifying fibres is as soluble and insoluble, which relates to how well they dissolve in water. Both types function very differently in the body and both are important as part of a healthy diet.
- Soluble fibre is soluble in water, meaning it can blend with water to form a gel. Soluble fibre helps you feel fuller longer after eating. Some soluble fibres can also lower blood levels of low-density lipoprotein (LDL) cholesterol (also known as the "bad cholesterol") and help to maintain steady blood glucose levels. Some examples of foods that contain soluble fibre are psyllium seed husks, oat bran, barley, apples and pears.
- Insoluble fibre is not soluble or does not dissolve in water. It is often referred to as "roughage". Acting like a sponge, this type of fibre swells in size, absorbing up to 15 times its own weight in water. In this way, insoluble fibre provides bulk, which can help keep you feeling fuller longer after eating. Insoluble fibre also speeds up the movement of food through the digestive system, helping to promote regularity. Some examples of foods that contain insoluble fibre include wheat bran and bran cereals, corn bran, some whole wheat foods, vegetables and fruit.
Woman should aim for 25 grams of fiber per day and 35 grams for men.
How to get over 30 grams a day
Breakfast All Bran 1/3 cup 11grams
AM Snack 1 Apple-3g , 6 almonds-1g
Lunch Sandwich on Rye- 4g ,Raw Veggies – 3g
Dinner Vegetarian Chili, 1cup 11g
Rose Parr is a Mind and Body Specialist, Certified Older Adult Specialist, Personal Trainer and Nutrition and Wellness Specialist in Guelph Ontario; if you have questions, she can be reached at 519-821-3055 or rose@roseparrpersonaltraining.ca
Your Healthiest Future
See It, Then Live It
by Rose Parr
We all want to live the healthiest life we can. So what are we waiting for? If you truly want to be an energetic, leaner, active individual, then start acting like one. Picture the person you want to be and start doing what that person does. That person probably gets at least 30 to 60 minutes of exercise every day. That doesn't necessarily mean they're living at the gym or are training for a marathon. It may mean they take a 20 minute walk at lunch and an after dinner stroll; then add aqua fit or yoga once a week and skiing with their kids on the weekend. They are moving their bodies, growing younger and feeling great.
It only takes 21 days to develop a new habit. Stick to it. Don't wait until you drop ten pounds and buy a new outfit to join a gym you may never go to, start moving your body today. If you see yourself with more muscle tone, and greater bone density, then pick up some light hand weights or resistance bands and learn some basic resistance training exercises. That is what those people you admire have been doing.
Healthy individuals always eat breakfast. A breakfast smoothie takes only minutes to prepare and if you need to, you can take it with you. Midmorning is snack time. Try a piece of fruit and a few almonds. Most days, pack a lunch. No fast food French fries, no vending machine quickies, plan ahead. If you have access to a microwave, take leftovers from last night's dinner. A tuna sandwich on whole grain bread, an apple and maybe some yogurt tastes great and will supply some of your much needed daily fibre. When mid afternoon comes, it’s time for another protein/carb balanced snack. Have a snack packed so you are not tempted by the “low fat” muffins.
By eating nutrient dense foods at regular intervals throughout your day, your blood sugar remains constant and your energy levels remain high enabling your body to burn calories for fuel rather than storing them as fat. For dinner divide your plate into quarters with one quarter being lean protein such as chicken, one quarter being carbohydrates or starch such as rice or pasta and the other two quarters being vegetables. Leave the salt shaker in the cupboard. Discover foods that lower blood pressure. No one said you could never have dessert again but how about saving it for a special occasion? People with a consistently lower body weight do not have dessert every night.
If it's too cold for an after dinner walk hit the mall, pop in an exercise DVD, sign-up for badminton, try belly dancing, go bowling or clean out a closet. Just move.
What else does your healthy self do? Drink as many glasses of water as you can, limit caffeine and alcohol intake and if you smoke get help to quit. Try to get the best sleep you can, both in quantity and quality. The memory foam pillows have become much more affordable and are really worth trying.
Picture the person you want to be and just pretend you are them. Next year at this time your “new” habits will be old hat and you’ll be taking it to a whole other level.
Rose Parr is a Nutrition and Wellness Specialist, Older Adult Specialist and Guelph Personal Trainer she can be reached at rose@roseparrpersonaltraining.ca
Don’t let that cold weather keep you from doing what you love!
By Susan Wahlroth
Winter is quickly approaching, and many of you will be faced with that dilemma of what to wear in order to keep from freezing your buns off in the cold winter months. This is especially true if you are new to running this year and have not yet experienced an icy, dark, sub zero morning. Your best bet is to think in layers. A reflective, wind and water-resistant shell jacket is a good top layer to keep you visible and warm in the dark and dusky hours of the day.
For underneath, there are a wide variety of differently weighted
tops to choose from depending on what the temperature will be dipping down to. A next to skin layer in wool, fleece or other technical fabric is imperative in the colder months and usually a light to mid-weight shirt between your base-layer and your jacket will also do you a lot of good. There are many differently weighted shirts available depending on how much you feel the cold. Just remember that you will heat up quickly on your run, so you don’t want to be over dressed either!
For bottoms a tight or loose fitting run pant with a wind panel in the front is a good idea. Many of the tights come in different weights. In the really cold weather try a wind brief or boxer under your tights for extra protection of those “delicate” areas!
Lastly, don’t forget your toque, gloves or mitts as you will lose most of our body heat through your extremities. And last but not least are my top winter running tips: Run first thing in the morning before your body knows it is cold out, and wear your Yak Traks to keep your grip on the icy pavement!
Susan Wahlroth is an avid runner and owner of The RunningWorks in downtown Guelph. The best place in town for a custom fitting athletic shoe. My clients love her Running Clinics to work on their "cardio" days . Check out her website to see which clinic is right for you. http://www.therunningworks.com/
When it Comes to High Carb vs. Low Carb, Be Carb Smart!
When did the formula for fat loss become so complicated? Whatever happened to the simple ideas of portion control, reducing calories from fat, and expending more calories then you consume? If a calorie is a calorie; if fat is a denser source of calories than other sources; if we must create a calorie deficit to promote fat loss, then what is all this fuss about carbohydrates? With the recent explosion in nutritional research, it's difficult, if not impossible, to stay abreast of fact versus fiction. But in the billion-dollar industry of weight loss, praying on an unhealthy interpretation of the facts paves the way for a healthy profit. It is time to get the facts straight.
FACT: Not all calories are created equal. Just as essential unsaturated fats are metabolized differently from saturated fats, so too are different types of carbohydrates metabolized. Processed foods, generally considered to be the "bad carbohydrates", are high in simple sugars (sugar, high-fructose corn syrup, white flour, white rice and alcohol). Diets higher in simple sugars increase blood insulin, which promotes fat storage.
FACT: Carbohydrates are a specific source of nutrients essential for optimal health and longevity. Carbohydrates are not "bad"; some are actually good. Poor choices of carbohydrates include processed foods, which have been stripped of all their important nutrients. Because these "nutrient-poor" foods lack fibre, it is easy to eat large quantities without feeling full. "Nutrient-rich" carbohydrates are unrefined and include whole foods such as fruits, vegetables, legumes, and whole grains. These foods are not only nutrient-rich but also high in fibre. They contain phytochemicals and ingredients associated with preventing cancers and chronic disease.
FACT: Lower carbohydrate/higher protein diets suppress appetite. A meal higher in protein decreases hunger better than carbohydrates or fat, because of the increased time necessary to metabolize proteins. Carbohydrate-restriction also increases the production of ketones that are powerful appetite-suppressants. Thus, many low-carbohydrate diets seem to work for weight loss because food choices are severely limited, and as a result, less food and fewer calories are consumed.
Although there's reasonable evidence to prove low-carbohydrate diets can work, opposing arguments against low-carbohydrate diets also have valid points. An approach worth investigating is one that complements what is currently known about caloric restriction and expenditure. A smart carb diet takes into account the latest research on carbohydrate metabolism and fat loss. The following guidelines represent a balanced approach to nutrition that takes advantage of what works in low-carbohydrate diets without sacrificing many health benefits that are found in fibre and nutrient-rich carbohydrates.
- Control portion sizes and practise moderate calorie restriction
- Eat moderate amounts of carbohydrates (40-50% of total calories), while emphasizing a variety of fruits, vegetables, legumes, and whole grains, high in fibre and low to moderate on the glycemic index. (The glycemic index is a ranking of carbohydrates based on their immediate effect on blood sugar levels.)
- With every meal and snack, include low-fat protein foods such as fish, chicken, turkey, dairy products, beans, egg whites, soy, and whey protein
- Eat healthy fats (fish, olive and canola oils, nuts, avocados) while minimizing foods high in saturated and trans fats
Drink plenty of water and follow a balanced program of exercise.
Exercising Safely with Hypertension
Imagine a garden hose with water happily pouring out of the end onto your garden. What happens when you place your thumb over part of the opening? The same amount of water is struggling to get through the opening. There is more force, more water pressure trying to push the water through. Now imagine the water is your blood circulating through your body via your arteries. When the arteries are constricted, stiffer as we produce less collagen, narrowed by plaque build up or even partially blocked, the pressure builds. The blood is having a harder time getting through. Hypertension is a common condition. If you have been diagnosed with it you will most likely be on medication to help stabilize your blood pressure to normal levels. There are several things you can do to help lower your blood pressure while still following your doctor’s orders and using your medications.
- Lose weight if you are overweight (BMI 25 +) check out the DASH diet at heartandstroke.com
- Limit your Salt Intake
- Limit alcohol
- Eat foods containing enough potassium, calcium and magnesium
- Avoid unhealthy fatsLearn to relax
- Don’t smoke or use any tobacco products
- Exercise at a moderate intensity for 30 t0 60 min, 4 to 7 days per week.
Once your blood pressure is stabilized and you able to exercise take things slowly. Start with a 10 minute walk once a day. Soon you will be up to 15 or 20. Resistance training has been shown to help lower blood pressure over time. Caution must be used for weight training in individuals with hypertension. Try for 2 non consecutive days per week. Light weights for 10 to 20 minutes, plus your warm up and cool down. Always remember to keep your hands below your head and your head above your heart. This means raising your arms out to your sides to work your shoulders is fine, however raising your arms overhead to do an overhead shoulder press is not recommended. Try not to drop the head down below the heart. Lying positions might be fine but not in a decline position where the head is lower than the heart. Extra care needs to be taken as well when returning to standing from lying or even a seated position. Getting up too quickly will cause Postural Hypertension, in other words it will make you dizzy. Another important factor in exercising with High Blood Pressure is to avoid Isometric Contractions. So no planks or static wall squats. And of course, don’t forget to breathe. Nice and steady, breathing out when you are exerting force, lifting or pushing. Breathing in when you are recovering.Remember a nice long warm up of 10 – 15 minutes and the same goes for cooling down.
Always check with your Doctor before beginning an exercise program.
Lifestyle factor |
Recommendations |
Impact on blood pressure (systolic/diastolic mm Hg) |
Physical activity |
Engaging in moderate or vigorous physical activity 30 to 60 minutes per week… |
lowers blood pressure by 4.9/3.7 points |
Weight control |
For losing weight, per kilogram lost… |
lowers blood pressure by 1.1/0.9 points |
Diet |
By following the DASH diet… |
lowers blood pressure by 11.4/5.5 points |
Sodium (salt) intake |
By reducing sodium intake by 1,800 mg… |
lowers blood pressure by 5.1/2.7 points |
Alcohol consumption |
By reducing intake by 3.6 drinks per day… |
lowers blood pressure by 3.9/2.4 points |
Go to the Heart and Stroke Website to get your own High Blood Pressure Action Plan.http://www.heartandstroke.com
Rose Parr is a Certified Older Adult Specialist, Guelph Personal Trainer and Nutrition and Wellness Specialist ; if you have questions, she can be reached at 519-821-3055 or rose@roseparrpersonaltraining.ca