Please Join Us in Welcoming Our New Director of First Impressions ~ Vadim Sayevich
Please join me in supporting our newest team member, Vadim Sayevich! Vadim has a passion for being a part of positive change in the lives of others. He’s currently completing both a personal training certification as well as a nutrition certification. Vadim will be starting with us as our newly appointed Director of First Impressions. In that role he will be assisting all of you with scheduling, billing and any other customer service needs you may have. He will also be a significant support to keeping your studio spotless. We are excited to welcome him as a key contributor to our team. Please introduce yourself the next time you’re in.
Article – The Real Life Saver: Fiber
by Chris Litten
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 too comfortable 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 intact 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, visit the internet. 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>.
Client Spotlight – Joe Macher
Client Spotlight Questions
What was the reason you decided to go to a trainer?
I had a stroke on 12/26/2017 and began a regimen of both physical and occupational therapy soon after. When my sessions ended I sought out a trainer to continue because I was certain that I would see further improvement in my overall condition by doing so.
Did you consider or participate in any other form of treatment for your reason before seeking a trainer? Examples: physical therapist, acupuncturist, medication
Prior to seeking a trainer, and, completing requisite OT and PT, I had 44 hyperbaric oxygen treatments. The results were an overall better sense of well-being, but not greater mobility as hoped. I am still considering acupuncture, and diet consultation to help alleviate the medication effect that I feel. I hope to be able to reduce the numbers of medications that I take, but still be able to control my blood pressure.
How did you hear about BodyBasics?
I heard about BB through Carol Ann who is a nurse at the hyperbaric center I was going to. She is also the wife of a fellow stroke survivor, Gene, I got to know who was going to BB for personal training sessions and having great success. Both suggested I call to set up a consult and I did.
Did you evaluate other gyms or trainers before deciding on coming to us? If yes, what were other places missing that BodyBasics was able to provide?
I considered, but did not evaluate another gym in Saddlebrooke. I chose BB because of it’s high rating and Carol Ann’s recommendation.
Ultimately, why did you choose BodyBasics over other options?
The recommendation was key number one. Once I arrived for my consult and saw older clientele being effectively trained, I knew BB was the place for me.
What goals did you have when you started at BodyBasics?
I am an avid table tennis player but the stroke greatly reduced my mobility. My initial goals were to improve my gait, side to side mobility, strength, and balance.
How long have you been training at BodyBasics and what specifically have you achieved over that interval?
In October, it will be one year since I began training at BB. All of my initial goals have improved. For the most part, I walk without a cane, and, can play competitive table tennis, with limitations.
What current goals are you pursuing with your trainers at BodyBasics?
We continue to work on gait, strength, balance, and mobility. We have added some upper body work into the mix. All of the previous training concentrated on lower body, especially the affected right leg. The main area of concentration, however, is to create smoother right leg movement.
Welcome New and Returning Clients
The greatest compliment we can receive is a referral from one of our clients or allied health network!
- Miguel Suriano ~ referred by wife and fellow client, Jennifer Suriano!
- Irma Peponis ~ referred by Dr. Martinez at TMC One!
- Chuck Boreson ~ referred by Seth Peterson, owner of The Motive Physical Therapy Specialists
- Dannette Hansen ~ found us online!
- Karolyn Keiken ~ found us online!
Shout outs are about us voicing victories we witness you all having at BodyBasics. We’ll keep it to our top 5 each month.
- Nancy Purdin ~ According to two reputable sources, Coach Amanda and her massage therapist, her back is so much stronger and is now reflecting in her improved posture!
- Nina Borland ~ For absolutely dominating her workouts with increasing energy and capacity, most recently making a new workout Coach Xavier designed to be hard look easy!
- Gene Smith ~ For continuing to reach new benchmarks well past his stroke! Most recently it has been bringing him back to his Marine days cranking out full pushups!
- Richard Adams ~ For always putting out his best effort during the 12:00 p.m. Fitness Fusion classes. All weights lifted have increased, mobility has improved measurably and his stamina measured by capacity to keep doing set after set has also jumped up!
- Barb Genzman ~ For her commitment to get the most out of every single session and to be present while doing so! New highs in all of her lifts are one example of the fruits of her doing so!
Yogurt Dill Dipping Sauce
Looking at the calendar, everyone can see that football season is quickly approaching! This is a good thing on so many levels! One of the best parts about enjoying football is all the great food to enjoy while watching your favorite team out on the field or on TV. It’s easy to get carried away and overeat at your tailgate party or on your couch, but here’s a great recipe to try that will satisfy your hunger, and replace an unhealthy food like sour cream or ranch dressing with a much healthier option that’s cool and lemony…and so easy to make!!
- 1 cup Non-fat Greek yogurt
- 1 clove garlic (small, minced)
- 1 tablespoon fresh dill chopped
- 1/2 teaspoon lemon peel (finely grated)
- 1 squeeze of one half of a lemon
- 1/2 teaspoon sea salt
- 1/4 teaspoon pepper
In a small bowl, mix ingredients, chill.
Serve with your favorite veggie or healthy cracker…Enjoy!
Serves 1, just multiply for your next tailgate!
23 grams of protein
9 grams carbs
0 grams fat
Basic Moves by BodyBasics ~ Tips for Successful, and Safe, Self-Massage
Listen in as Chris speaks to some key points that will improve your squat quality immediately
Walk With a Doc at 8:00 A.M. at Children’s Memorial Park
Join yours truly, Chris Litten, as well as our community partners, Dr. Seth Peterson, owner of The Motive Physical Therapy Specialists, and Amber Stazenski, Owner of Pusch It Personal Training, September 7th at 8:00 a.m. for a mix of learning and moving! We’ll start right at 8:00 with me sharing 5 simple nutrition hacks I’ve been practicing for over 20 years to keep my weight within 5 pounds of when I graduated high school! After that, we’ll all set off together for an invigorating walk along the Rillito River starting at the backstop of Children’s Memorial Park. Dogs and friends or neighbors are DEFINITELY welcome! Dr. Peterson, Chris and Amber are all rallying to increase your fitness and the fitness of our community. For map of location please call us and we will be happy to get all information to you. You can also like our Facebook page. Search “BodyBasics Personal Training” and click on the Move Better, Feel Better, Live Better logo. We provide great content daily.
Chris, Kris, Kristian, Amanda, Dustin, Xavier, Aaron, Mike and NEW to the team, Vadim