Hi Friends! I know that I desperately owe you a recap from Washington over the weekend and an apology for not showing up yesterday. With an unexpected trip, it’s easy to fall behind and that is exactly what happened to me. Yesterday, I caught up with clients, met new clients, got super close to finishing the MRT/LEAP exam materials and drank an energy drink to finish this post and finish the odds and ends that were driving me nuts until 12am. I haven’t had an energy drink (Monster Low Carb terrible for you crack) since I studied and took the NASM exam, needless to say I kind of feel like a truck hit me today at my 5am wake up call. A nap will be in order I know that’s for sure!
I wanted to make sure that we had our healthy challenge focus for the week, but I’ll make it short and sweet and to the point. Last week we talked about a special type of fiber called prebiotic fiber that helps feed the good bacteria in the GI tract. Most of that fiber is known as soluble fiber do to it’s fermentability by said bacteria. However, there is another classification of fiber known as insoluble fiber, which in general, is not fermentable. In fact, it passes through our systems largely in tact.
Benefits of Insoluble Fiber
- Helps to keep you full, decreasing hunger and promoting satiety
- Provides bulk to the stool promoting regular bowel movement and preventing constipation
- Acts like a broom picking up and sweeping the GI tract clean of hazards toxins, chemicals, etc that need to be eliminated
- Keeping an optimal pH in intestines to prevent microbes from producing cancerous substances
Food Sources of Insoluble Fiber
- Vegetables – greens such as spinach, lettuce, kale, masculine, collards, arugula, watercress etc
- Mixing up greens on salads is a great way to get nutrient variety and prevent salad boredom!
- Whole peas, snow peas, snap peas, pea pods
- My favorite ingredients in the Adult Lunchable!
- Bell Peppers
- Green Beans
- Crucerferious Vegetables – cabbage, bok choy, brussel sprouts, cauliflower, broccoli
- Fruit Skins and Root Vegetable Skins
- Eat the apple skin and the sweet potato/regular potato skin (after washing) for the optimal nutrient intake!
- Whole Wheat products (especially wheat bran )
- Alway, always go for the Whole Grain option! We’ve been enjoying a ton of delicious tasting Whole Grain Bread sent to me by friends at Dave’s Killer Bread.
- Corn Bran- Whole Corn Kernal or Whole Grain Cornmeal
- Seeds and Nuts
- I’ve always found flaxseed to be a great regulartor! Add a tablespoon to oatmeal, smoothies, or yogurt and watch how much more “regular” you become!
Other Factors To Consider For Regularity and Optimal Digestion:
- Drink Enough Water —> 1/2 Your Body Weight Daily is Ideal!
- Exercise Daily at least 30 minutes helps move food along the colon
- Supplements & Medications can cause constipation (like excess iron/calcium or painkillers), review these with a Doctor or Dietitian
- Medical Conditions such as hypothyroid can decrease regularity
- Nutrient Deficiencies – such as Magnesium
- Using a stool to raise your legs above 90 gets you into a more idea position.
- Supporting intake of probiotics and prebiotics can also lower risk of decreased regularity.
52 HEALTHY HABITS IN 52 WEEKS SERIES:
The 52 Healthy Habits Series is about ditching the diet mindset and making small changes to improve health overall naturally leading to a healthy body composition, increased energy and improved health. Please follow a long and check out the past weeks!
- Week 24: Feed The Probiotics With Prebiotic Fiber
- Week 23: Amazing Health Benefits of Probiotics
- Week 22: Check In
- Week 21: What You Will Learn From Recording Your Meals (Intuitive Eating Series Part 4)
- Week 20: Eat Until 80% Full (Hara Hachi Bu) (Intuitive Eating Series Part 3)
- Week 19: Limit Distractions While Eating (Intuitive Eating Series Part 2)
- Week 18: Gaging Your Hunger Cues (Intuitive Eating Series Part 1)
- Week 17: 10,000 Steps Per Day
- Week 16: Assess Your Caffeine Intake
- Week 15: Decrease Sugar Intake
- Week 14: Healthy Coffee Creamers (upgrade yours)
- Week 13: 3 Month Check In
- Week 12: Sleep Enough & Sleep Better
- Week 11: Schedule Your Workouts
- Week 10: Pack A Healthy Lunch (5 Ways to Create Endless Combinations)
- Week 9: Prioritizing Protein
- Week 8: How and What to Meal Prep
- Week 7: Create & Stick To Your Healthy Meal Plan
- Week 6: Get Enough Omega-3’s (Fight Inflammation)
- Week 5: What Is A Healthy Fat & How To Get Enough (Include Healthy Fats)
- Week 4: How to Spot A Healthy Carbohydrate (Upgrade Your Carbs)
- Week 3: Tips to Increase Veggie Intake (Eat Veggies)
- Week 2: 15 Healthy On the Go Breakfast Ideas (Eat BF Challenge)
- Week 1: Tips to Drink More Water
help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances