Got Fiber?

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Hey friends, did you know that according to multiple studies, fiber can reduce the risk of obesity, chronic diseases, and rapid aging?  Yep…

Here’s how it works in your body…fiber slows down the rate at which food enters your bloodstream and speeds up the rate at which it exits your digestive tract. So, as well as balancing blood sugar levels and cholesterol levels, fiber aids in the quick release of toxins from your gut and curbs your appetite and it feeds friendly bacteria in the gut. 

How much do you need? You should probably get 30-50 grams of fiber into your diet every day, with some variance based on your age and sex. It is also important to choose the right kind of fiber for your body.

It is generally believed that bran is the best fiber to eat. But….bran, or wheat fiber, is mostly insoluble and not digestible. Imagine it as a scouring pad for your intestines. While that’s good for getting you regular, soluble fiber is better for your health.

Where can you find soluble fiber? It’s found in fruits, vegetables, beans, nuts, seeds, and most whole grains. When the soluble fiber in these foods is metabolized by bacteria in your gut, the health benefits begin….benefits like lowering cholesterol, blood sugar, & insulin levels, preventing cancer, balancing hormone levels, removing excess estrogen, and reducing the risk of breast cancer, providing mineral food for colon cells, and more. In short, soluble fiber is essential for good health.

If you are looking for some recipes to boost your fiber intake, I got you covered! Just check out  some of my high-fiber recipe options:

Til next time, love, laugh, lift & EAT FIBER!  :-0

Lisa

 

References:

Super Human (good read by Dave Asprey)

National Library of Medicine – High Fiber Diet

Mayo Clinic article on fiber benefits

Healthline Benefits of Fiber Types

 

How to Get a Great Workout ANYwhere (No Gym Required)

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Gyms are great, but they certainly aren’t necessary to get a great workout. If you don’t have access to a gym or are uncomfortable working out in public, you can still enjoy a quality workout from the comfort of your own home (or anywhere).

Exercises that use body weight are key. You can improve your strength and create resistance with the exercises below just using your body weight. Check out these three simple — yet effective — exercises to help get you started:

• Bodyweight Squats – Place your feet shoulder-width apart and perform bodyweight squats. Slowly bend your knees and point your toes outward. Make sure your back is straight and your core is engaged. Repeat 6X in a row to complete one set.

• Planks – Start in a push-up position, then lay your forearms flat on the floor with your elbows aligned below your shoulders. Make sure your body is straight and your core is engaged. Start by holding the position for at least 10 seconds (or longer if you can). Depending on your comfort level, repeat this exercise 3-5X.

• Dips – Start by sitting on the edge of a chair and doing tricep dips. Slowly walk your feet forward while gripping the chair with both hands at your sides. Make sure your knees do not extend past your toes. Lower your body so that your elbows bend above you at a 90-degree angle. Repeat 6X in a row to complete one set.

Last, finish your strength training session with a quick cardio session (e.g., dancing, jump-roping, or a brisk walk around the block). The goal should be to get 150 minutes of moderate physical activity that includes at least two days of strength training per week.

Now that you know how to do the basics, you can start enjoying the benefits of exercise without spending a fortune on a gym membership or leaving your home!