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 !

WEIGHT LOSS INFORMATION for 6-10-13

Hello, everyone!  Great class on Monday!  I liked watching you have standing conversations about what you gathered from the information and how that will help you create your new healthy lifestyle!  You were all put to the test over the dining out smart quiz and congrats goes out to Curt for getting 100%!  FOR NEXT CLASS....you will be studying the "fiber factor", you do not want to miss this class!

Thanks to the team of coaches for the support and energy they provide to this challenge and thanks to all the challengers willing to share and discuss the information!  

BIGGEST LOSER:  CURT with 10.8 pounds over 2 weeks.  He walked away with a Hydrate to keep him hydrated on all the power walking he does AND a gift card to use at Adrian Therapeutic Massage!  ENJOY 

SPECIAL REMINDER  The Answer and Katie Rowand is hosting a Zumba FUNdraiser for a local family who very recently lost everything they have in house fire.  With a brand new baby born just a week later, they really need our help! 

JUNE 15
Starts at 12:30
$5/participation fee per hour
Ends at 3:30
DONATIONS ARE WELCOME
For all fitness levels!
Tell everyone you know!
 
The Fiber Factor for Losing Weight
CHEATER'S DELIGHT VIDEO  CLICK TO WATCH!



We are on the same program… why are they losing weight faster?
All calories are not the same. Each ounce of food is not the same in the way your body responds.
Use foods for more benefit in losing weight.
Fiber binds with fats of which contain calories to carry them through the colon and to not be
absorbed. Each gram of fiber can flush with it 7 calories approximately. So the average
American whom eats only 12 grams of fiber in a day only flushes about 84 calories from their
day. Health standards recommend eating 35 grams of fiber each day thus flushing 245 calories.
Or increase your fiber to 45 grams of fiber per day for a flush of 315 calories. So if you eat a
1200-calorie diet you can flush ¼ of those calories simply by adding in food that are high in fiber
at each meal, or supplement the fiber into your meals with powders and tablets.
The idea is to work within your calorie guidelines for weight loss to eat 3 meals and 3 snacks
every day to boost the metabolism in favor of dropping stored calories.
For a female that is 160 pounds her target should be 1200 calories eating 45 grams of fiber and
flushing 315 calories she has a net calorie day of 885 calories. Let’s say this woman is not active
no exercise so her Active Metabolic Rate is 1600 calories. To lose 1 pound of body fat you need
a deficit of 3500 calories. She is at a deficit of 715 calories repeat that deficit for 5 days
consecutive and every 5 days and she will lose 1 pound of body fat every 5 days or 6 pounds in a
month, just by the fiber she is now consuming. Multiply that by a year and you could reach 72
pounds dropped in 12 months – just by eating fiber.
Solution: 1200 calories, 35 grams of fiber…So let’s make it easy.
For Breakfast and Lunch 250 calories -- 10 grams of fiber -- 20 grams of protein
Herbalife ShapeWorks Shake:
8 oz milk
2 heaping TBS Formula 1 Protein Powder (3 grams)
1 rounded teaspoon of Active Fiber powder (5 grams)
1 cup strawberries OR ½ cup blueberries OR 1 banana (2 grams)
Choose 3 servings for 3 snacks each day
Herbalife Soy Nuts -- 110 calories -- 6 grams of fiber
1 cup of Blackberries – 60 calories -7.3 grams of fiber
1 cup of Blueberries – 80 calories - 3.5 grams of fiber
Large Orange -- 86 calories – 4.4 grams of fiber
1 medium Pear – 100 calories - 5.5 grams of fiber
Sliced Apple with 1 TBS Peanut Butter spread onto it - 170 calories – 4 grams
Dinner: Meat, Veggie, Sweet Potato OR Rice (Brown or Parboiled) OR Whole Wheat Pasta
Wk 8: High Fiber Diet
HIGH FIBER DIET
Dietary fiber can help your colon and is an important part of the management of diverticulosis and
irritable bowel syndrome. It speeds the progress of food passing through your digestive tract and
promotes regular bowel movements. The increased ease of stool passage keeps the intestinal muscles
in good shape and prevents the sluggishness that leaves stool sitting in the colon for long periods of
time. This may help to prevent diseases of the bowel, including the formation of polyps, which, when
left unattended, may lead to bowel cancer. Furthermore, fiber may bind with or dilute cancer-causing
agents in some foods and help push them out of the body rather than allow them to be absorbed into
the intestines.
WHAT IS FIBER?
Fiber is the structural part of fruits, vegetables, and grains that your digestive system cannot digest or
break down. Increasing fiber in the diet can be an important factor in improving your overall wellbeing.
For instance, bran has been found to reduce blood sugar and to lower cholesterol. Bran has
become a friend to the dieter as well, because it is effective as part of an overall weight control
program. Fibrous foods give you a sense of fullness because of the bulkiness of fiber. Fiber-rich foods
require more chewing. So eating takes longer and you feel satisfied sooner. Fiber has almost no
calories because your intestinal system does not digest it.
WHAT FOODS CONTAIN FIBER?
Cereals, fruits, and vegetables all contain some fiber (see the fiber chart). Foods vary greatly in the
amount of fiber they provide. Milk and its products, fats, meats, poultry, fish and eggs contain NO
fiber at ALL. The richest source of fiber is grains, such as cereals. But the fiber content varies,
depending on the milling and refining process of the product. Excellent high-fiber cereals are all-bran,
bran buds, 100% bran, and fiber one. Any of these, may be used in cooking and added to many already
prepared foods.
HOW MUCH FIBER DO I NEED EACH DAY?
Aim for 25-35 grams of fiber daily, BUT work up to it as your system tolerates it. If you are currently
consuming little or no fiber in your diet, make the change gradually. Don’t shock your intestinal tract.
Introducing large amounts of fiber too abruptly may result in cramping, increased gas, or even
diarrhea. If any of these occur, cut back on the portion of cereal you are eating, then gradually increase
the amount until you can tolerate one cup per day, which will provide you with you fiber requirement.
ISN’T IT HARD TO EAT ON CUP OF FIBER A DAY?
Not really. You don’t have to eat on whole cup at one sitting. There are numerous ways to get the fiber
you need. Enjoyably: take a half-cup in the morning and the rest at night. Put out a cup of cereal in the
morning and snack on it during the day, or use it as a topping on ice cream, custard, and other more
palatable foods. Cook with recipes that use bran-baking with bran is an o9ld and familiar culinary
technique. Try using bran instead of breading on chicken and fish, breakfasting with bran cakes, or
making meatballs with bran filler.
WHAT ELSE CAN I DO?
Increase your fluid intake. Drink WATER. Since dietary fiber is somewhat sponge-like it absorbs
water. Additional amounts of water are helpful in pushing the fiber along its course.
Wk 8: High Fiber Diet
Exercise, A daily walk or run helps to promote bowel regularity.
DO NOT overcook your vegetables; steaming and stir-frying are excellent in preventing the
breakdown of beneficial fiber.
Choose healthy snacks. Try eating an apple instead of drinking apple juice. The juice provides NO
fiber, BUT an apple can supply 3.5 grams of dietary fiber. High fiber snacks include popcorn, fruits
and raw vegetables. It will also help you cut calories.
LIST OF FIBER FOODS
Food Serving size Grams of fiber
Apricots, dried ¼ cup 7.8
Honeydew melon 1 Wedge 13.0
Fresh Pear 1 small 2.6
Prunes ½ cup 7.8
Raspberries ½ cup 4.6
Rye Wafers 3 23.0
100% Bran Cereal ½ cup 8.4
Fiber one 1/3 cup 11.0
Baked beans ½ cup 8.8
Brussel sprouts ½ cup 23.0
Kidney beans ½ cup 9.3
Lima Beans ½ cup 4.5
Peas ¼ cup 8.4
Spinach ½ cup 5.7
Sweet potatoes 1 3.5
What if my palate just doesn’t like these fiber foods of fruits and veggies… is there another
source of fiber?
With the statistics surrounding colon cancer it is apparent that many do not make these foods a priority
– yet there is another solution to seek! Supplementation!
Fiber Powder as in Herbalife’s Active Fiber Powder (simply 1 rounded teaspoon) easily mixed in any
liquid offers 5 grams of essential fibers to keep the system moving waste through the colon. When on
a calorie controlled diet with meal replacements this added teaspoon of Active Fiber Powder keeps you
feeling fuller and your appetite satisfied longer. This blend also encourages the growth of “friendly”
bacteria.
Wk 8: High Fiber Diet
Fiber supplements that offer acidophilus replenish the intestinal flora and support the healthy bacteria
the counter balances the bad bacteria that festers and causes disease in our colon. Herbalife’s
Florafiber is an excellent solution to get the acidophilus in an easy tablet taken with meals.
Fiber is also known to bind with fats, and when eaten with meals that have saturated fats will help bind
the saturated fats and take it through the colon to be eliminated and not absorbed into the body. The
market likes to refer to these as “fat blockers” and Herbalife’s Thermobond does just that. These
binding fibers have also been proven to create a feeling of fullness.