Friday, December 30, 2011
Lazy Dinner For a Lazy Blogger
Between technical difficulties with my laptop, travel, and a little bit of holiday laziness I have been majorly slacking on my updates...but I'm back! Around this time of year, does anyone else feel like just being a lazy bum when it comes to cooking? After so many holiday parties, potlucks, etc. I am cooked out. I have lately discovered the joys of making what I refer to as "half ass homemade" meals. I belong to a coop grocery store in the city I live (check out Bloomingfoods if you are in the Bloomington, IN area). They have a great selection of pre-made foods that are all made fresh in store, with all ingredients listed so you know what you are eating. They also have a great hot and salad bar--like a mini Whole Foods. What I like to do is buy some of their delicious pre-made stuff and mix it with my own creations, cutting my cooking time in half. The food is really affordable and I usually buy enough so I can have leftovers for lunch the next day. A couple nights ago I bought 16 oz of their vegan chili, cooked a pound of ground bison, mixed the two together and made 2 meals out of it, though I think most people could have gotten 3-4 servings. Either way, it took me about 6 minutes to prepare...can't really beat that! Happy half-ass cooking everyone :)
Thursday, December 15, 2011
Vegetarians and Vegans...This One's For You!
I know, I know....I am always praising meat. I love meat, and I honestly don't think I could be nearly as active as I am without it. Every body is different, and some people can stay healthy and feel energized without meat. Personally I was a vegetarian for a long time and always felt like complete shit. I was fatigued and just felt an overall lack of energy. I felt better once I added chicken, fish, and turkey back into my diet, but I really didn't feel 100 pct better until I started eating red meat again. Perhaps this is due to my propensity to become anemic quickly without the help of red meat...who knows. All I know is that I need to eat red meat to feel my best. Again, not everyone does though!
During my time as a vegetarian I discovered lots of delicious forms of vegetable protein that I still incorporate into my diet. Quinoa is an excellent choice because it is the only complete vegetarian protein source--meaning it contains all the essential amino acids. It also contains a ton of other wonderful vitamins and minerals. 1/4 c. (uncooked) quinoa is about 170 calories. Edamame beans are another delicious snack. These soybeans are packed with protein and super easy to prepare. You can buy them frozen, boil for a few minutes, then sprinkle a dash of salt and enjoy. 1/2 c. shelled edamame (a little over 1 c. in pods) is about 120 calories. Edamame is also packed with fiber! Tofu is another decent protein source, but Tempeh kick's tofu's ass in terms of, well, everything. Tempeh is a fermented soy product originally from Indonesia. I have to admit, tempeh looks really strange, but the taste is a lot better than tofu which is totally bland. Tempeh kind of tastes a little nutty, a little mushroomy. It's really delicious and much more filling due to it's firmer texture. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, fiber, and vitamins. Another option is Seitan, which is basically wheat gluten. Obviously, this is not gluten free so I don't eat this anymore but I used to enjoy it when I was younger, before gluten started to really bother my system. Seitan is very versatile and probably most resembles meat. It also contains a whopping 26 grams of protein per 4-ounce serving! Additionally for vegans there are beans, nuts, and nut butters. Vegetarians can also incorporate eggs, cottage cheese, and yogurt--especially greek yogurt which typically has twice the protein of regular yogurt!
During my time as a vegetarian I discovered lots of delicious forms of vegetable protein that I still incorporate into my diet. Quinoa is an excellent choice because it is the only complete vegetarian protein source--meaning it contains all the essential amino acids. It also contains a ton of other wonderful vitamins and minerals. 1/4 c. (uncooked) quinoa is about 170 calories. Edamame beans are another delicious snack. These soybeans are packed with protein and super easy to prepare. You can buy them frozen, boil for a few minutes, then sprinkle a dash of salt and enjoy. 1/2 c. shelled edamame (a little over 1 c. in pods) is about 120 calories. Edamame is also packed with fiber! Tofu is another decent protein source, but Tempeh kick's tofu's ass in terms of, well, everything. Tempeh is a fermented soy product originally from Indonesia. I have to admit, tempeh looks really strange, but the taste is a lot better than tofu which is totally bland. Tempeh kind of tastes a little nutty, a little mushroomy. It's really delicious and much more filling due to it's firmer texture. Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, fiber, and vitamins. Another option is Seitan, which is basically wheat gluten. Obviously, this is not gluten free so I don't eat this anymore but I used to enjoy it when I was younger, before gluten started to really bother my system. Seitan is very versatile and probably most resembles meat. It also contains a whopping 26 grams of protein per 4-ounce serving! Additionally for vegans there are beans, nuts, and nut butters. Vegetarians can also incorporate eggs, cottage cheese, and yogurt--especially greek yogurt which typically has twice the protein of regular yogurt!
Tuesday, December 13, 2011
Why I Love Bison (and you should too!)
Bison, or buffalo is my favorite kind of meat to eat. It is a nutritional powerhouse and it's delicious. It has more protein than beef and less fat and cholesterol than chicken and turkey! It's also loaded with vitamins such as iron, riboflavin, niacin, b vitamins, zinc, phosphorus, selenium.... so much goodness :)
Besides just the fact that it's super healthy and nutritious, bison are (in general) well treated animals. Make sure to look for locally raised, grass fed bison. For all you skeptics out there thinking, "Ew...buffalo!"--I promise, it pretty much tastes exactly like lean beef. Because it's so lean and has little intramuscular fat, it takes less time to cook so just keep an eye on it. When you overcook it, the taste starts to get a little gamey. So next time you are making burgers, swap beef for bison!
| ANIMAL | CALORIES | PROTEIN | TOTAL FAT | SATURATED FAT | MONO FAT | POLY FAT | CHOLESTEROL |
|---|---|---|---|---|---|---|---|
| BISON Grass-fed | 146 | 20.23 | 7.21 | 2.917 | 2.753 | 0.336 | |
| BEEF 90% Lean | 176 | 20.00 | 10.00 | 4.058 | 4.353 | 0.344 | |
| PORK 84% Lean | 218 | 17.99 | 16.00 | 5.362 | 7.280 | 2.235 | |
| TURKEY | 149 | 17.46 | 8.26 | 2.250 | 3.100 | 2.000 | |
| CHICKEN | 143 | 17.44 | 8.10 | 2.301 | 3.660 | 1.508 | |
Besides just the fact that it's super healthy and nutritious, bison are (in general) well treated animals. Make sure to look for locally raised, grass fed bison. For all you skeptics out there thinking, "Ew...buffalo!"--I promise, it pretty much tastes exactly like lean beef. Because it's so lean and has little intramuscular fat, it takes less time to cook so just keep an eye on it. When you overcook it, the taste starts to get a little gamey. So next time you are making burgers, swap beef for bison!
Monday, December 12, 2011
Healthy Tips For The Workplace
Do you find yourself gaining weight or is it hard to lose weight because you are stuck in an office all day long? Here are some easy tips and quick fixes to make office life a healthier one!
1. Preparation
-cook your meals ahead of time and pack them into containers you can grab for lunch or freeze for dinner when you are working late so you are not tempted to grab fast food
-bring your lunch to work at least 3-4 days a week; not only will you save calories but money as well!
-cut fruit and veggies up ahead of time (Sunday night for instance) and put them in to go baggies or tupperware that you can grab and go
-if you are going out for lunch, most restaurants have menus online these days, often with nutritional information--read ahead of time to make healthier choices
2. Exercise
-if going to the gym sounds like a total drag after work, that means you need to find a type of exercise you enjoy! there are so many options out there--from yoga to martial arts to adult sport leagues.
-organize an intramural team for your office!
-take stairs instead of the elevator
-use a stability ball vs. an office chair
-use part of your lunch break for a quick power walk--it will also serve to reinvigorate you for the afternoon!
3. Rules to Live By
-90/10 rule: eat healthy foods 90 pct of the time and allow about 10 pct to be whatever you want so you don't feel deprived
-replace white foods with brown (i.e. rice, pasta, bread)
-replace soda with water, sparkling water, or at the very least diet soda
-always read labels
-if you can't pronounce an ingredient on the label, don't eat it
-fat is not the enemy. healthy fats are vital....added sugar is what you need to watch out for!
-always ask yourself: "where are the vegetables?" try to include at least one serving with everything you eat
-always have water with you. even if you don't drink it constantly, you will drink a lot more when it's readily available
-don't fall into the trap of "I already blew it today so diet starts tomorrow." remember: 90/10!
-large breakfast. medium lunch. small dinner.
-watch your liquid calories--know exactly what is going into your Starbucks drinks, your cocktails, etc.
1. Preparation
-cook your meals ahead of time and pack them into containers you can grab for lunch or freeze for dinner when you are working late so you are not tempted to grab fast food
-bring your lunch to work at least 3-4 days a week; not only will you save calories but money as well!
-cut fruit and veggies up ahead of time (Sunday night for instance) and put them in to go baggies or tupperware that you can grab and go
-if you are going out for lunch, most restaurants have menus online these days, often with nutritional information--read ahead of time to make healthier choices
2. Exercise
-if going to the gym sounds like a total drag after work, that means you need to find a type of exercise you enjoy! there are so many options out there--from yoga to martial arts to adult sport leagues.
-organize an intramural team for your office!
-take stairs instead of the elevator
-use a stability ball vs. an office chair
-use part of your lunch break for a quick power walk--it will also serve to reinvigorate you for the afternoon!
3. Rules to Live By
-90/10 rule: eat healthy foods 90 pct of the time and allow about 10 pct to be whatever you want so you don't feel deprived
-replace white foods with brown (i.e. rice, pasta, bread)
-replace soda with water, sparkling water, or at the very least diet soda
-always read labels
-if you can't pronounce an ingredient on the label, don't eat it
-fat is not the enemy. healthy fats are vital....added sugar is what you need to watch out for!
-always ask yourself: "where are the vegetables?" try to include at least one serving with everything you eat
-always have water with you. even if you don't drink it constantly, you will drink a lot more when it's readily available
-don't fall into the trap of "I already blew it today so diet starts tomorrow." remember: 90/10!
-large breakfast. medium lunch. small dinner.
-watch your liquid calories--know exactly what is going into your Starbucks drinks, your cocktails, etc.
Friday, December 9, 2011
Does Pilates Lengthen Muscles?
As a pilates instructor I hear this all the time. "Oh I love pilates because it lengthens your muscles," or "weight training shortens and tightens your muscles but pilates makes them longer." While pilates will give you the appearance of longer, lean muscle, it does not actually cause your muscles to grow in length, as this is impossible. Pilates helps create space between the vertebrae as well as improve posture, therefore with pilates training you stand taller, appearing longer. Pilates also helps create lean muscle mass, adding to this effect.
So how exactly does pilates create the "long and lean" look so successfully? The key is in the quality of the movement. What this means is really using your muscle energy to create resistance, and by actually using your muscles instead of momentum. For example, when you see a ballerina whirling and twirling around in the air it seems effortless, but there is an immense amount of energy being exerted, with all movements beginning from the core. Additionally, in pilates there is a focus on eccentric muscle contraction. An eccentric contraction is the “release” part of a movement, like when you lower a weight to its starting position. In other words, the muscle is being strengthened while its being stretched. With pilates, the use of springs, resistance against gravity and slow, controlled movements are what enable eccentric contractions. Last but not least, there are fewer repetitions of exercises. Typically we do anywhere from 5-12 reps of an exercise on each side, therefore working your body hard but not to the point of exhaustion or muscle failure. Don't get me wrong---it's not for wimps! As soon as you are done with your reps with one exercise, you immediately move onto the next so the class is very fluid and you are always actively engaged.
Bottom line, pilates creates a strong core and a flexible spine makes which not only make you feel good, but stand straighter and actually appear taller as well.
So how exactly does pilates create the "long and lean" look so successfully? The key is in the quality of the movement. What this means is really using your muscle energy to create resistance, and by actually using your muscles instead of momentum. For example, when you see a ballerina whirling and twirling around in the air it seems effortless, but there is an immense amount of energy being exerted, with all movements beginning from the core. Additionally, in pilates there is a focus on eccentric muscle contraction. An eccentric contraction is the “release” part of a movement, like when you lower a weight to its starting position. In other words, the muscle is being strengthened while its being stretched. With pilates, the use of springs, resistance against gravity and slow, controlled movements are what enable eccentric contractions. Last but not least, there are fewer repetitions of exercises. Typically we do anywhere from 5-12 reps of an exercise on each side, therefore working your body hard but not to the point of exhaustion or muscle failure. Don't get me wrong---it's not for wimps! As soon as you are done with your reps with one exercise, you immediately move onto the next so the class is very fluid and you are always actively engaged.
Bottom line, pilates creates a strong core and a flexible spine makes which not only make you feel good, but stand straighter and actually appear taller as well.
Thursday, December 8, 2011
Teenage Girls and Yoga
If you are an adult woman you probably recall those self conscious years of adolescence. Or, perhaps you have blocked them out of your memory ;) Either way, we can all agree on the fact that the teenage years are an incredibly awkward time, especially for girls.
According to research from the Dove Campaign for Real Beauty’s 2005 Global Study, “Beyond Stereotypes: Rebuilding the Foundation of Beauty Beliefs,” more than 90% of girls want to change at least one aspect of their appearance, and most of them pick--you guessed it! Body weight. A whopping 13% of teenage girls admit to having an eating disorder, and one quarter of teenage girls would be willing to go under the knife to fix "problem areas". “I believe that poor body image is fairly widespread,” says Elissa Gittes, MD, an adolescent-medicine specialist at Children’s Hospital of Pittsburgh. “The media evokes ideals to girls which are often unattainable and unhealthy.”
When I read about this study it broke my heart. I can't believe there are so many young girls struggling and setting the stage for a lifetime of health and emotional issues. As a fitness professional I thought, "What can I do to help?" Knowing first hand how yoga (and pilates!) is one of the best ways to boost self esteem I decided to do some research on the topic.
According to research from the Dove Campaign for Real Beauty’s 2005 Global Study, “Beyond Stereotypes: Rebuilding the Foundation of Beauty Beliefs,” more than 90% of girls want to change at least one aspect of their appearance, and most of them pick--you guessed it! Body weight. A whopping 13% of teenage girls admit to having an eating disorder, and one quarter of teenage girls would be willing to go under the knife to fix "problem areas". “I believe that poor body image is fairly widespread,” says Elissa Gittes, MD, an adolescent-medicine specialist at Children’s Hospital of Pittsburgh. “The media evokes ideals to girls which are often unattainable and unhealthy.”
When I read about this study it broke my heart. I can't believe there are so many young girls struggling and setting the stage for a lifetime of health and emotional issues. As a fitness professional I thought, "What can I do to help?" Knowing first hand how yoga (and pilates!) is one of the best ways to boost self esteem I decided to do some research on the topic.
“The practice of yoga (or Pilates), where the mind-body connection is promoted, is a creative and potentially successful way for girls to develop a positive body image,” says Gittes.
Practicing yoga helps teens develop the body-mind connection which serves to improve body image and also helps alleviate stress. You may be left wondering, "How is practicing yoga different from playing on a sports team?" Experts say many sports do not foster body-mind awareness in the way that yoga does. “With sports...teens get that adrenaline rush from the cheering crowds. But with yoga, it’s not the crowd cheering that makes you feel good about yourself. You, alone, are responsible for feeling good about yourself,” says Mary Kaye Chryssicas, RYT, and author of Breathe: Yoga for Teens (DK Children 2007). “And sometimes competing and always wanting to be the best is draining and anxiety-producing; so yoga just brings relief.”
This is not to say that team sports are not beneficial for young women as well. Being part of a team and staying physically active also boost self confidence and promote physical fitness for teenage girls. It's just different when you are practicing for yourself and allowing yourself the freedom of maybe pushing a little harder or backing off if you need to that day. There is so much competition in today's world and there is no place for judgment or competition on your mat.
*If you or someone you know is an adolescent female interested in beginning a yoga practice and living in the Bloomington, IN area, there is a teen yoga series being offered at Vibe Yoga Studio taught by one of my favorite instructors and friends, Carly Rasner. Check out their website for more information at vibeyogastudio.com Namaste :)
Wednesday, December 7, 2011
Holiday Gift Guide
It's beginning to look a lot like Christmas! And Hanukkah! I've compiled a list of great gifts for the yogi/pilates addicted/exercise lover/health conscious person in your life. Shop early so you don't get stressed :)
1. Yogitoes Skidless Towel
This mat sized towel is perfect for your hot yoga enthusiast. It has grippies on the underneath side, so it won't slide around on your mat...even in 105 degree heat!
2. Manduka Yoga Mat
Simply the best yoga mat of all time. Thick enough to support all your joints--no more painful tailbone in boat pose or aching knees! 100 pct slide proof. All-around awesome. This mat is worth every penny if you are a serious practitioner.
3. Harry and David Fruit of the Month Club Membership
This is not your average fruit basket. My in-laws send us H+D fruit for nearly every occasion and I have no words to describe how incredibly delicious this fruit is. It's like the best pear/peach/apple/etc. you have ever tasted in your life. Each piece of fruit is handpicked and carefully packaged to ensure a safe arrival.
4. Tiny Devotions Mala Beads
These handmade beads are simply stunning. Check them out at lovetinydevotions.com
5. Pilates Private Session Gift Certificate
Many studios offer great introductory packages for private sessions. These one on one lessons are especially helpful for anyone wanting to begin a Pilates routine in their life. Check out your local studios and if you are in the Bloomington area, shoot me an email! pilatesellie@gmail.com
6. Full Body Swedish Massage
An hour of stress release and bliss. Need I say more?
7. Monthly Subscription to Streaming Yoga Classes Online
Enjoy unlimited yoga classes in the comfort of your own home with streaming classes. Check out yogaglo.com or yogisanonymous.com
8. Lululemon Gym Bag
Lululemon is known for all of it's thoughtful little additions to their products. Think no-show pockets for your keys in your running leggings, a zipper that turns a hoodie into a pillow, thumbholes to keep your hands warm, etc. Their gym bags are no exception. So many cute and helpful little details. These bags range in price from about 98-128 dollars. They also have a great gym essential kit bag for 48.
9. Whole Foods Market Gift Certificate
Healthy, organic, local food is often quite expensive. Give the gift of health this year to someone that you love.
10. "Strong is the New Skinny" Apparel
What a fantastic message for women. Instead of trying to attain the unrealistic starving model look, let's encourage each other to be strong! Strong is sexy. As corny as it sounds, when you are strong on the outside, you feel strong on the inside. Help spread the word! Check out SINS apparel here.
1. Yogitoes Skidless Towel
This mat sized towel is perfect for your hot yoga enthusiast. It has grippies on the underneath side, so it won't slide around on your mat...even in 105 degree heat!
2. Manduka Yoga Mat
Simply the best yoga mat of all time. Thick enough to support all your joints--no more painful tailbone in boat pose or aching knees! 100 pct slide proof. All-around awesome. This mat is worth every penny if you are a serious practitioner.
3. Harry and David Fruit of the Month Club Membership
This is not your average fruit basket. My in-laws send us H+D fruit for nearly every occasion and I have no words to describe how incredibly delicious this fruit is. It's like the best pear/peach/apple/etc. you have ever tasted in your life. Each piece of fruit is handpicked and carefully packaged to ensure a safe arrival.
4. Tiny Devotions Mala Beads
These handmade beads are simply stunning. Check them out at lovetinydevotions.com
5. Pilates Private Session Gift Certificate
Many studios offer great introductory packages for private sessions. These one on one lessons are especially helpful for anyone wanting to begin a Pilates routine in their life. Check out your local studios and if you are in the Bloomington area, shoot me an email! pilatesellie@gmail.com
6. Full Body Swedish Massage
An hour of stress release and bliss. Need I say more?
7. Monthly Subscription to Streaming Yoga Classes Online
Enjoy unlimited yoga classes in the comfort of your own home with streaming classes. Check out yogaglo.com or yogisanonymous.com
8. Lululemon Gym Bag
Lululemon is known for all of it's thoughtful little additions to their products. Think no-show pockets for your keys in your running leggings, a zipper that turns a hoodie into a pillow, thumbholes to keep your hands warm, etc. Their gym bags are no exception. So many cute and helpful little details. These bags range in price from about 98-128 dollars. They also have a great gym essential kit bag for 48.
9. Whole Foods Market Gift Certificate
Healthy, organic, local food is often quite expensive. Give the gift of health this year to someone that you love.
10. "Strong is the New Skinny" Apparel
What a fantastic message for women. Instead of trying to attain the unrealistic starving model look, let's encourage each other to be strong! Strong is sexy. As corny as it sounds, when you are strong on the outside, you feel strong on the inside. Help spread the word! Check out SINS apparel here.
Monday, December 5, 2011
December Playlists
Here are two playlists to get you up and moving during the cold, gray days of December!
Rock Playlist
Misery - Maroon 5
Snow - Red Hot Chili Peppers
Learn to fly - Foo Fighters
Sex on Fire - Kings of Leon
Rope - Foo Fighters
Little Lion Man - Mumford and Sons
The Zephyr Song - Red Hot Chili Peppers
Viva La Vida - Coldplay
Best of You - Foo Fighters
1979 - Smashing Pumpkins
Scar Tissue - Red Hot Chili Peppers
Everlong - Foo Fighters
Old School Throwbacks!
Sweet Home Alabama - Lynrd Skynyrd
Cum on Feel the Noize - Slade
More Than a Feeling - Boston
Talk Dirty To Me - Poison
Because the Night - Patti Smith
Night Moves - Bob Seger
Gypsy - Fleetwood Mac
Eye of the Tiger - Survivor
Separate Ways - Journey
Nothin' But a Good Time - Poison
Jump - Van Halen
Jane - Jefferson Starship
Rock Playlist
Misery - Maroon 5
Snow - Red Hot Chili Peppers
Learn to fly - Foo Fighters
Sex on Fire - Kings of Leon
Rope - Foo Fighters
Little Lion Man - Mumford and Sons
The Zephyr Song - Red Hot Chili Peppers
Viva La Vida - Coldplay
Best of You - Foo Fighters
1979 - Smashing Pumpkins
Scar Tissue - Red Hot Chili Peppers
Everlong - Foo Fighters
Old School Throwbacks!
Sweet Home Alabama - Lynrd Skynyrd
Cum on Feel the Noize - Slade
More Than a Feeling - Boston
Talk Dirty To Me - Poison
Because the Night - Patti Smith
Night Moves - Bob Seger
Gypsy - Fleetwood Mac
Eye of the Tiger - Survivor
Separate Ways - Journey
Nothin' But a Good Time - Poison
Jump - Van Halen
Jane - Jefferson Starship
Thursday, December 1, 2011
Fiber, Fiber Everywhere!
I'm sure you've all noticed that there is fiber being added to literally everything these days, from bread to water. We all know that fiber is good for your digestive health and it keeps you regular. With the advent of this "added fiber" fad, we are left with some questions. How much fiber do you need? Is there such a thing as too much fiber? How do you know that you are getting enough? And finally, is the artificially added fiber as good for you as naturally occurring fiber?
On average, Americans only get about 15 grams of fiber a day. It's recommended that women get at least 25 g and men should get around 35-40 g per day. So for most of us, we need to up the fiber intake; however, there is such a thing as too much fiber.
When too much fiber is ingested, you can get some pretty uncomfortable side effects including constipation, bloating, gas, diarrhea, cramping, malabsorption, and intestinal blockage. Yikes. As you begin to increase your fiber intake it is absolutely necessary to drink more water. The body’s digestive tract requires fluids to help move things along. If you do not have enough fluids in your system, then your intestines will not be able to work properly and you may become constipated.
If you are eating around the daily recommended amount and are staying fairly regular, then that is a good indicator that you are getting enough. Some people may require a little more or less, so it's a good idea to track how much you are eating and how it makes you feel.
Last but not least, is the artificially added fiber just as good as naturally occurring fiber? According to Joanne Slavin, Ph.D., R.D., of the University of Minnesota, “Any increase in fiber intake is positive,”...“If the only way you’ll get enough fiber is by adding it to foods, it’s still beneficial. If someone’s going to eat Apple Jacks, I’d rather have it be Apple Jacks with fiber than without.” That being said, here is a list of delicious foods that are naturally packed with fiber, and such a simple addition to your diet.
Fibrous Foods
Beans
Pears
Dried Figs
Leafy Greens
Berries
Jicama
Edamame
Guava
Flaxseed
Almonds
Peas
Bulgar
Amaranth
For a complete list, check out this website!
On average, Americans only get about 15 grams of fiber a day. It's recommended that women get at least 25 g and men should get around 35-40 g per day. So for most of us, we need to up the fiber intake; however, there is such a thing as too much fiber.
When too much fiber is ingested, you can get some pretty uncomfortable side effects including constipation, bloating, gas, diarrhea, cramping, malabsorption, and intestinal blockage. Yikes. As you begin to increase your fiber intake it is absolutely necessary to drink more water. The body’s digestive tract requires fluids to help move things along. If you do not have enough fluids in your system, then your intestines will not be able to work properly and you may become constipated.
If you are eating around the daily recommended amount and are staying fairly regular, then that is a good indicator that you are getting enough. Some people may require a little more or less, so it's a good idea to track how much you are eating and how it makes you feel.
Last but not least, is the artificially added fiber just as good as naturally occurring fiber? According to Joanne Slavin, Ph.D., R.D., of the University of Minnesota, “Any increase in fiber intake is positive,”...“If the only way you’ll get enough fiber is by adding it to foods, it’s still beneficial. If someone’s going to eat Apple Jacks, I’d rather have it be Apple Jacks with fiber than without.” That being said, here is a list of delicious foods that are naturally packed with fiber, and such a simple addition to your diet.
Fibrous Foods
Beans
Pears
Dried Figs
Leafy Greens
Berries
Jicama
Edamame
Guava
Flaxseed
Almonds
Peas
Bulgar
Amaranth
For a complete list, check out this website!
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