What if I told you that I could lower your risk for any form of cardiovascular disease by 17%, your risk of cancer by 9%, drop your chance of dying from coronary heart disease by 20%, and ischemic heart disease (a disease characterized by reduced blood supply to the heart2) by 34%1? Tell me how right! The answer is dietary fiber. Surprisingly dietary fiber consumption nationwide has dwindled dramatically. According to an ongoing study that is used to evaluate how dietary guidelines are being incorporated by all of us called the National Health and Human Examination Survey, NHANES, we are sorely lacking as a nation in getting enough dietary fiber. The currently held minimum recommendation for anyone past 19 years of age is 21 – 38 grams per day. As a nation we are averaging 16 grams per day!3
Dietary fiber is abundantly found in our fruits and vegetables, whole grains, nuts and seeds and also our legumes and lentils. If you are not at least achieving the bare minimum of 21 – 38 grams per day, start making steps toward doing so. If you don’t your all-cause mortality risk is substantial. And, if you are getting the minimum recommendation every day continue. Additionally, I would encourage you to get even more as well. There is a very interesting dose-response relationship between dietary fiber intake and your risk of death from cardiovascular diseases, cancer, and other forms of disease. In fact for every 10 grams you consume beyond the minimum recommendation the risk of death from coronary heart disease, ischemic heart disease, and all-cause mortality continues toward a favorable decline.4
I mentioned sources of fiber above. Now let’s examine the two types of fiber, soluble and insoluble. Soluble fiber dissolves in water. Insoluble fiber does not. It is these two distinctions that provide different types of health benefits from each and also why your health will be maximized by consuming both types on a daily basis.
Soluble fiber attracts water and forms a gel like substance that slows down digestion. This is a good thing because it allows our intestines to take in more nutrition from our foods as they continue to be broken down and absorbed. Additionally soluble fiber gives us the feeling of fullness after eating thus encouraging us to monitor how much we eat. Slower stomach emptying may also affect blood sugar levels. If you are diabetic or insulin resistant you have probably been informed of this attribute soluble fiber has because it can reduce insulin sensitivity and help manage diabetes. If you have LDL cholesterol concerns soluble fiber can help there also by interfering with the absorption of dietary cholesterol. Good sources of soluble fiber are oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, cucumbers, celery, and carrots.5
Insoluble fibers are considered very good for our gut because they provide a laxative effect and prevent us from having constipation. As I mentioned prior, these fibers do not dissolve in water and because of that they remain intact as they pass through our gastrointestinal tract. Much like a broom, insoluble fibers clear out food and waste. They prevent particles from getting lodged in the intestinal lining along our tract and producing inflammation. Good sources of insoluble fiber are whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.5
How about some tips for how to get more fiber in your diet? My first suggestion is to eat fruit instead of drinking fruit juice. Even fruit juice with the pulp still included is less fiber rich that eating whole fruit. Apples, bananas, oranges and strawberries all have around 4 grams of fiber per serving and are some great options. There are so many more though. This leads to my second suggestion which is to educate yourself by checking out the nutrition facts the next time you go to the grocery store. Most stores have a binder filled with all of their produce that shares this information. And if you don’t find one you can pick up a book that will, find an app on your phone, or do a food search online. In other words be an informed consumer. My third suggestion is to start your day with a mix of soluble and insoluble fiber options. Get a real jump start! My personal favorite is a bowl of oatmeal with some kind of berries (one cup of raspberries has 8 grams of fiber) and some nuts. I top it off with some unsweetened almond milk that I then fortify with about 25 grams of unsweetened whey protein powder. Experiment and find your morning fiber jolt. Another suggestion that I personally stick to every day, even weekends, is to get a variety of veggies every day. I personally have broccoli, spinach, bell peppers, onions, some beet, carrots, and cucumbers just about every day. And to that add sweet potatoes, red potatoes, asparagus, Brussels sprouts, and green beans. In a given week, I will commonly eat all of those. My point is to eat lots of veggies and a wide mix of them too. Every study you can find on reducing cardiovascular risk, lowering LDL, reducing cancer risk, diabetes risk will say the same thing. Finally, my last suggestion is to remain consistent. Develop strategies for getting all of your fiber in each day every day! Your gut is constantly in need of being cleared or inflammation sets in. insulin is rising and falling every day and impacting your risk of insulin resistance. Take care of yourself daily by getting the minimum recommendation of 21 – 38 grams per day, and then some.
1-Liu, L., Wang, S. and Liu, J. (2015), Fiber consumption and all-cause, cardiovascular, and cancer mortalities: A systematic review and meta-analysis of cohort studies. Mol. Nutr. Food Res., 59: 139–146. doi: 10.1002/mnfr.201400449
2-“Ischaemic Heart Disease.” ScienceDaily. ScienceDaily, n.d. Web. 03 May 2015. <http://www.sciencedaily.com/terms/ischaemic_heart_disease.htm>.
3-McGill, Carla R., Victor L. Fulgoni, III, and Latha Devareddy. “Ten-Year Trends in Fiber and Whole Grain Intakes and Food Sources for the United States Population: National Health and Nutrition Examination Survey 2001–2010.” Nutrients 7.2 (2015): 1119-130. MDPI. MDPI AG, 9 Feb. 2015. Web. 03 May 2015. <http://www.mdpi.com/2072-6643/7/2/1119/htm>.
4-Streppel, M. T., Ocke, M. C., Boshuizen, H. C., Kok, F. J., Kromhout, D., Dietary fiber intake in relation to coronary heart disease and all-cause mortality over 40 y: the Zutphen Study. Am. J. Clin. Nutr. 2008, 88, 1119–1125.
5-“Dietary Fiber: Insoluble and Soluble Fiber.” WebMD. WebMD, n.d. Web. 03 May 2015. <http://www.webmd.com/diet/insoluble-soluble-fiber>.
Great sense of humor, master of the BOSU scissor jump, and encyclopedia of sports facts. These are just a few ways to describe this month’s client spotlight, Mo Goldman. Mo started his journey with us at BodyBasics back in November of 2012. He entered in wanting to be, in his words, whipped into shape. Workouts that he had been doing on his own had become stagnant and directionless. He wanted weight loss and core strengthening and he felt that the exercises he was doing on his own had lost their pizazz. Very quickly, Mo committed to his 2X per week workouts. Rarely did he miss. And within the first couple of months his body was showing it. He was stronger, his balance and flexibility were markedly improved, and stamina was steadily rising. But weight loss eluded him. Despite information given to him about nutrition, he had not yet associated how invaluable his food and drink habits were toward his ultimate goal of strong and lean.
Well Mo did finally make the connection with nutrition + exercise for healthy and sustainable weight loss. After revisiting with his primary trainer Mike in November of 2014, Mo requested being weighed once a week. In addition he committed to getting a better handle on his dietary choices. Starting gradually with small adjustments like less calorie laden drinks, more regular intake of fruits and veggies, and smaller dinner portions, the extra pounds started coming off. Presently, Mo has lost a total of 42 pounds. And, it does not stop there! With his new found energy Mo has far exceeded even his own expectations in terms of strength and fitness, with one notable achievement of recent being his dead-lift. After working on this specific lift for only a couple months, he can already lift 175lbs for six reps. He has also found an affinity for running. Most recently he ran the 10K distance for the Arizona Distance Classic on March 21 and the end of May he will run his first ever ½ Marathon! Additionally, he is entered and training for the NYC Marathon, Go Mo!
Welcome New and Returning Clients
Rosa Dailey referred by Dr. Lin at Tucson Family Medicine
Linda Hanson referred by Kim Blanchard, PT, MPT, ATC at Ideal Physical Therapy
Marie Hoag referred by Dennis Gyllenhaal, PT at Adient-Gyllenhaal Physical Therapy
Mark Pederson referred by Dr. Eve Shapiro
Jason Hayes welcome back!
Sandra Heater welcome back!
BodyBasics is excited to offer online registration for group classes! It’s simple to register and then pick the classes you want to join.
Simply start by clicking the picture. Once on the BodyBasics Mindbody home page click the My Info tab and register.
Shout outs are about us voicing victories we witness you all having at BodyBasics. What you don’t know is that we start every Wednesday staff meeting with our shout outs. After doing this for several months and realizing how many incredible experiences are being shared, We thought it would be excellent to position a place within our newsletter to share also with all of you. We’ll keep it to our top 5 each month.
Jayne Wezelman for taking time for herself and realizing that self care is not selfish!
Dennis Ritchie for showing awesome hip mobility doing his mushball gauntlet!
Ann Wadlington for impressing her doctor recently when she stood to get out of her chair without using her hands, a feat that was impossible just a few months prior!
Paul Simon for demonstrating another level of commitment to his personal fitness by coming in even on his off days to do some pretty intense interval training!
Lindsay Liffengren for continuing to improve his mindset and lead by his actions even when end of day fatigue tries to coerce him away from his afternoon workouts!
The Color Obstacle Rush is a unique event combining the fun of color powdered runs and the thrill and excitement of an obstacle course. After a fun pre-run workout to make sure everyone is warmed up, you will start the Rush by pushing through foam and getting doused with color powder while climbing up and down nets, making your way down giant slides, leaping through bouncy castles, crawling under inflatable beams, digging through a giant ball pit, and of course, the huge party at the finish line as your reward for completing the Rush!
There are 10 obstacles in total along with 9 coloring stations throughout the 5k course…. unmatched by any other fun run!
Click here to register. On the registration page there will be a spot to enter your team name. This is where you will put “BodyBasics”.
Recipe – Breakfast Cookies
We all know how important a balanced breakfast is but somehow with all we have to juggle in the morning we don’t end up eating what we know we should. This easy recipe provides an easy, nutritious option for us to use on those crazy mornings. And they will stay moist and fresh for over a week!
2 cups quick oats (not whole oats)
3/4 teaspoon salt
1 teaspoon ground cinnamon
1 cup almond butter, peanut butter or sunflower seed butter
1/4 cup pure maple syrup or honey
1/4 cup apple butter (note you can use any fruit butter. You can also use applesauce but cookies will not be as moist as using fruit butter)
1 large banana mashed
1/2 cup dried cranberries
1/2 cup shelled pumpkin seeds
1/2 cup raisins
1/4 cup ground flaxseed (optional)
Preheat oven to 325F degrees. Line large cookie sheet with parchment paper.
Combine all ingredients into a large bowl. Use standard mixer or hand held mixer. Mix until all of the ingredients are combined.
The dough will be quite stiff.
Take 1/4 of dough and drop onto prepared cookie sheet. Slightly flatten the tops into desired thickness. The cookies will not
spread in the oven.
Bake for 15 minutes or until edges are slightly brown. Allow to cool on the cookie sheets completely. Cookies stay fresh at room temperature for 1 week.
Cookies can be frozen for up to 3 months. Recipe yields about 17 1/4 cup cookies. You can easily double the batch to make more!
Nutrition per cookie:
Fat: 9.5g, Sat Fat 1.5g, Sodium 98mg, Carb 15.5g Sugar 7.5g, Fiber 2.5g, Protein 5g
Video – Isometric Farmer’s Hold
Chris, Amber, Maureen, Mike, Myrya, Jamie, Mary