Increasing Your Fiber

Getting enough fiber in your diet can be a challenge, but it is essential for many different reasons. Fiber helps regulate digestion. Fiber helps you feel fuller longer, reducing overall food intake and hunger feelings and is an essential aid to weight loss.

Doctors recommend a high fiber diet to get your blood sugars under control. Even if you don’t have type 2 diabetes, pay careful attention to your fiber intake. A diet high in fiber may be the key to prevention. And controlling your blood sugar levels helps prevent food cravings. If you are already diabetic, increasing your fiber intake now can help prevent diabetic complications later on. Fiber helps lower cholesterol, and reduces risk of heart disease.

In recent years fiber has become recognized for so many health benefits, but how do you incorporate the recommended daily intake into your diet? Currently, the recommended daily allowance is 25-35 grams per day. Some of the best sources of fiber are apples, pears, beans, and whole grains. But sometimes for a family on the move, your food needs to be quick and portable, and these things aren’t always convenient.  This can make getting enough fiber a challenge. But there is good news!

There are some fantastic new ways to get the fiber your body needs to be healthy and prevent disease and it’s a quick trip at the grocery store. Sneaking fiber into your diet is now easier than ever!

1. Buy the best bread! Look for bread at the grocery store with at least 4 grams of fiber per slice. If you have a sandwich daily for lunch, that adds 8 grams per day. And breads high in fiber taste great, too.
2. Cottage Cheese? YES! Fiber One has created a delicious lowfat cottage cheese that contains 5 grams of fiber and only 80 calories per serving.  Its delicious and sneaky- who would ever guess?
3. Yogurt with fiber? You bet! Activia makes a fantastic yogurt with added fiber. Grab one of these for breakfast, and you will feel fuller all morning long.
4. Grab a granola bar! Fiber One makes delicious chocolate chip granola bars. Your family thinks it’s a treat when you add it to lunch boxes…but it serves a purpose long after lunch.
5. Say yes to Cereal! The benefits of fiber have received so much attention lately, and the grocery stores are stocked with cereals high in fiber. The best standby is old fashioned oatmeal, but don’t count out Fiber One, and my personal favorite, Kashi Go Lean. It’s so quick and easy to pour a bowl of cereal, and cereal with high fiber content will keep you feeling fuller longer.
6. Drink it up! Benefiber is sugar free, and you can add it to almost anything liquid or mushy. I have even added it to soups!  AND, see number 5: If your family prefers Cream of Wheat or Malt O’Meal on cold winter mornings, you can add Benefiber to boost your fiber intake without changing the taste or consistency. It’s a no-brainer!

On the path to health and fitness, sneaking fiber into your diet is one step that will provide you with immediate benefits. You will feel better by mid-day of day one! For more health and fitness tips, call Zach Hunt at SpokaneFitnessCoach.com.

Whatever your goal is, a Spokane weight loss blog about your journey can be a great way to track yourself and help others as well. Losing weight is also and emotional experience and sometimes very private. The anonymity of a blog can be a great outlet for the emotional aspects of eating, exercising and getting fit.

Benefits of Spokane Weight Loss Blog

• Support Network

A good weight loss blog tells a story that interests people; the story of your success. Don’t forge to include the entire story, small failures and small successes can add to the readability of your story. For most people, their support system is often their computer. With a blog, the size of a bloggers support network is only limited by the effort they are willing to put in to build it.

• Accountability

It’s hard enough to be honest with your trainer, the lady on the treadmill next to you, let alone yourself. One place you can be honest is online. Online you can post pictures of your progress and blur out your face. Oh! The anonymity! Force yourself to write about your weight gain, even though nobody would know if you fibbed and wrote that you lost weight this week. Tell the world how you felt when someone snickered at you for your size. Get out there and write about how you slipped up and ate the entire bag of cookies. Take accountability for your decisions and their impact on your weight loss plans. Then take action to make better decisions. This can be tough but rewarding. When you are honest with your readers, you can be honest with yourself.

• Recording Your Journey

Becoming healthy has a lot of benefits. Can jog the stairs up to your third floor apartment now? Are you able to do more push ups? Are you eating less? Did you make a healthy eating decision that you normally would not? Did you discover a healthier recipe for your favorite food? Can you jog for two minutes on the treadmill without stopping? You do not have to perform a battery of tests to count the milestones of your journey. Did you have a bad week with no gym time? You can record this too. All of these add a dynamic aspect to your story and your readers will love it. Add pictures to it for extra flair. The stories you tell can help remind you of how far you have come. A weight loss blog gives you the means to record and review that history when you need it the most.
Success

Motivation, networked support, and the ability to track your results in an open , albeit anonymous, forum can be a path to success for  a Spokane Weight Loss Blog. Combining your efforts with a healthy eating plan, exercise and, most importantly, weekly workout sessions at Physzique can help you achieve your goals faster.

Go To Spokane Fitness Coach Home Page…

Having children in Spokane is a blessing to the heart and a shock to the body.They are so special and bring so much joy, but the pregnancy also brings unwanted pounds. I suppose after having five children I felt  like there was no way that I could regain fitness after children.

So What Exactly Did Having Children in Spokane Do To My Body?

I know from experience that having children remakes the body and not always for the positive. I usually would gain about 25-40lbs for each child, but immediately after delivery I would lose 10-15lbs.

So what about the other 10-20 lbs?  Well I just kept adding those pesky pounds on with each baby. So that’s how I got an extra 70lbs of baby weight. Not only was I having children but I made poor choices in the food I ate so at one point with my 3rd child I weighted 280lbs.

For  most of my life I weighed 135lbs so with so much extra weight my whole body was in shock. I never imagined having children and eating poorly would bring about so much weight gain. I felt like it was hopeless and I was helpless to do anything about the situation I was in.

So What Is The Solution?

Besides chasing the little ones around the house I am learning how to eat nutritious foods. It is critical that I learn a new healthy lifestyle. Making  changes in all areas of my life is hard and really takes committment but with time and effort I will see the difference in my life and my body.  

I always have to rememger that it’s the little changes like replacing coffee with water and white bread with whole wheat.  Snacking on protein instead of refined sugary foods. I know that healthy food isn’t always the most tasty at first but believe me there are cookbooks out there that will make your mouth water for the foods that help you lose weight and eat a whole new way. One such cookbook is the  Light Basic Cookbook: The Only Cookbook You’ll Ever Need If You Want To Cook Healthy.  Give a couple of it’s receipes a try and you’ll see that healthy eating isn’t always boring and tasteless.

Exercise in Spokane

Along with eating right it is impairative that I exercise. No matter what shape your body is in there are always simple yet effective ways to start working out. At first I could only walk about 10 blocks before I was exhausted, but with persistance it became 20 blocks. Then I invested in a membership at Curves in Spokane. There I learned that I could workout for 1/2 hour with an intensity that kept my heart rate above 140, which is a good aerobic workout.

But I wanted more. That’s when my prayers were answered. I found Zach Hunt, personal trainer at Physzique in Liberty Lake. He knows how to work out the muscles in my body that haven’t been worked in years.   Some days every muscle in my body aches but its a good feeling. I don’t think in all my years I have ever felt so sore yet so good. After a workout with Zach I know my body is transforming.  So while you are getting fit after having children in Spokane give Zach a call. He will not disappoint.