Congrats, Updates and Info for 10-14-13

There were 5 challengers who lost weight this week, losing a total of 18 pounds!! Our biggest loser for the week was Eric S, who lost 10.4 pounds this week!!! Second place went to Michelle P, losing 2.2 pounds and third place was Kassie, who lost 2 pounds!! 

                 CONGRATULATIONS EVERYONE!!!!                  

 

Health Tip: Finding Fiber in Your Diet
Foods that are fiber-rich
(HealthDay News) -- Fiber should be an important part of every diet. According to the American Academy of Family Physicians, dietary fiber can help prevent heart disease, high cholesterol, diabetes, and even some types of cancer.
The academy offers this list of fiber-rich foods:
•
Fruits like apples, oranges, berries, prunes, figs and pears.
•
Vegetables like broccoli, cauliflower, brussel sprouts, peas, carrots and beans.
•
Whole grains like bran muffins, oatmeal, brown rice, popcorn, whole wheat bread and multigrain cereals.
•
Added wheat bran to foods like applesauce, oatmeal, and cooked cereals.
•
Class 4 Week 5
What can fiber do for you? There are many health benefits to bulking up on fiber:
•
Aids in Weight Loss - Fiber-rich foods may help your body stay trim. They take longer to chew, which may slow down your eating time so you eat less food. Fiber helps you feel full and slows the emptying of your stomach. In other words, fiber helps you to fill up before you reach the point of overeating. Fiber itself cannot be fattening because it isn’t digested and has ZERO calories!
•
Reduces Risk of Heart Disease - Studies have shown that people who consume a high fiber diet are less likely to develop heart disease. Certain types of fiber may help lower LDL cholesterol (the bad stuff). Fiber also helps bile acids pass through as waste. Therefore the body absorbs less dietary cholesterol.
•
Lowers High Blood Pressure - Fiber-rich foods are also a good source of potassium and magnesium. These two minerals are needed to help regulate blood pressure.
•
Manages Diabetes - Water-soluble fiber also helps to regulate blood sugar by delaying the emptying time of the stomach. This slows the sugar absorption after meals and reduces the amount of insulin needed.
•
Prevents Cancer - Eating a high fiber diet throughout one’s life may help prevent certain cancers, such as colon and rectal cancers. Fiber absorbs excess bile acids that are associated with cancer. It also speeds up the time it takes for waste to pass through the digestive system, which decreases the amount of time that harmful substances remain in contact with the intestinal wall. Fiber also forms a bulkier stool, which helps to dilute the concentration of harmful substances.
•
Reduces Constipation, Hemorrhoids, and Diverticulosis - Fiber absorbs water, softening and bulking the stool. This helps it pass through the digestive system more quickly and easily. As a result, fiber prevents constipation. There is less straining with bowel movements so hemorrhoids are less likely to form. Fiber is also a standard therapy for the treatment of diverticular disease. This painful disease occurs when the tiny sacs in the intestinal wall become weak and infected. A high fiber diet helps to keep these sacs from becoming inflamed.
Class 4 Week 5
Grams of Fiber
Grams of Fiber
Fruit
Grains & Pasta
Raspberries, 1/2c
5
( 1 cup cooked )
Apple, 1
4
Bulgar
8
Blueberries, 1c
4
Barley
6
Prunes, dried, 3
3
Whole Wheat Spaghetti
6
Banana, 1
3
Brown Rice
4
Pear, 1
3
Couscous
2
Orange, 1
3
Macaroni
2
Strawberries, 1c
3
Spaghetti
2
Grapes, 1c
2
Apricots, dried, 1/4c
2
Peach, 1
2
Cereal
Pineapple, 1c
2
Fiber One, 1/2c
14
Plums, 2
2
All Bran, 1/3c
14
Cantaloupe, 1c
1
Kashi, 3/4c
8
Watermelon, 1c
1
Raisin Bran, 1c
8
Grapefruit, 1/2
1
Shredded Wheat, 1c
6
Apple Juice, 1c
0
Wheat Chex, 1c
5
Orange Juice, 1c
0
Bran Flakes, 3/4c
5
Grape Nuts, 1/2c
5
Vegetables
Oats, 1c
4
(1/2 cup cooked)
Cheerios, 1c
3
Potato with skin, 1
4
Wheaties, 1c
3
Green Peas
4
Granola, 2/3c
3
Brussel Sprouts
3
Corn Flakes, 1c
1
Carrots
3
Special K, 1c
0
Broccoli
2
Rice Krispies, 1c
0
Cabbage
2
Cauliflower
2
Other Grains
Corn
2
( 1 slice )
Carrot, 1 med
2
Pupernickel bread
4
Green beans
2
Whole wheat bread
4
Spinach
2
Triscuits, 7
4
Asparagus
1
Celery, 1 stalk
1
Green pepper, 1/2
1
Beans
Lettuce, 1c
1
Lentils, 1/2c
7
Tomato, 1/2
1
Pinto beans, 1/2c
7
Lentil soup, 1c
7
Kidney beans, 1/2c
7
Ham / bean soup, 1c
6
Class 4 Week 5

Tasty ways to add fiber to your diet:
•
Try a high-fiber grain instead of rice. Bulgur, barley, and brown rice are great high-fiber substitutions.
•
Add beans to your favorite stir-fry, dips, quesadillas, burritos, and tacos.
•
Eat some type of fresh or dried fruit with every meal.
•
Start your meal with a large spinach salad, sprinkled with nuts, seeds or dried fruit.
•
Choose fruit instead of juice.
•
Make a pot of vegetable soup.
•
Add extra veggies and/or beans, peas, and lentils to soups, casseroles, and stews.
•
Try Middle Eastern cuisine, such as tabbouleh or falafel.
•
Keep nuts, trail mixes, and cereal mixes available for snacks.
•
Buy whole wheat pasta, breads, crackers, and cereals.
•
Top casseroles with wheat germ or bran.
•
Eat the skins of fruits and vegetables when possible.
•
Start your morning with a whole grain, high fiber cereal.
•
Ask for lunchtime sandwiches to be prepared with whole grain bread and topped with veggies.
Wellness Coaching on Constipation
What is a normal bowel movement?
Frequency: 1 – 3 times per day. Stools should pass painlessly and easily with little or no effort. Color: Brown or Golden Brown like Peanut Butter. Size: Sausage-like
So abnormal bowels would be anything not above. Or watery stools more than 3 times per day. Color can differ based on foods you eat. If you only release pellet size, or hard round stool – that would be abnormal.
Abnormal is usually sign that you are eating a daily menu plentiful with proteins as meat, cheese, dairy – but that you are not getting the fruits and veggies and whole grains into your day, or enough essential fats (the omega 3 fatty acids – the good ones)
Other factors can be lack of exercise, and chronic dehydration. So how can you correct lack of exercise – get up and take a walk even. Vaccuum, take the laundry up and down the stairs. Do some stretches or some jumping jacks – Just get moving for 20 minutes.
As for chronic dehydration it isn’t enough to just drink liquids. Some liquids reverse hydration, such as caffeine containing drinks – coffees and teas and sodas. If you drink only these beverages all day – you are not hydrating your body. Teas are also rich in tannins, and tannins bind stool and can hold back bowel movements.
What is the solution?
So you need 64 oz of pure water each day. You need at least 5 servings of fruits and veggies per day… Fruit at Breakfast, Lunch, Evening Snack. Veggie at Lunch and Dinner. 2-3 Servings of healthy fats – butter, olive oil. Put 1 TBS of mayo on sandwich.
You need 22 grams of healthy fats per day. (omit or limit trans fats)
Don’t like to eat veggies? Be creative and put them into casseroles where their flavor and texture is blended. Have Tuna Casserole with Peas and Onions, or Tuna Salad Sandwich on Whole Wheat (mix in Celery, Onions, Pickles into your Tuna with a little mayo) Serve on bed of lettuce on a small croissant. Broccoli and Cauliflower are great in pasta and rice casseroles served with Chicken or Turkey. Spaghetti can have green peppers, mushrooms, onions, tomatoes all hiding in the spaghetti sauce. Stir fry some red peppers, green peppers, onions, pea pods add a few spices with some Chicken serve over parboiled rice (Uncle Ben’s offers converted parboiled rice, healthier solution)
If you are constipated eat the Double High Five! Five Fruits and Five Vegetables!
These fruits and veggies are for the toughest of cases ----
Fruits: apples, avocado, grapes, mangos, papayas, pineapple, prunes, and oranges.
Veggies: Dandelion and Endive (leafy greens), watercress, rhubarb, rutabaga, turnips
Also almonds, walnuts, dates, persimmons

 Class 4 Week 6
Keep the good bacteria plentiful in your colon as well with daily use of Herbalife Florafiber. Lacking the foods above? try adding in Active Fiber powder to a drink daily.

 

HOMEWORK:  Don't forget your food label too !