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Here are some of my recent Aurora Fit Notes, my free e-mail series of health & fitness tips. I hope you find these short Fit Notes to be helpful reminders of the small steps we can take each day to improve our health. If you would like to receive Aurora Fit Notes each week, just e-mail me at christy@aurorafitness.net and type subscribe to AFN in the subject line. I hope you enjoy Aurora Fit Notes!
What is fiber and why do I need it?
Fiber is an indigestible substance found in plant-based foods. Doesn’t sound very appetizing, does it? Fiber might not sound appetizing, but fiber helps your body move waste through the intestine and has been shown to reduce the risk of colon cancer, heart disease, diabetes, diverticulitis, and constipation. Foods high in fiber also fill you up, so you feel satisfied longer. Look for fiber in whole grain breads and cereals, brown rice, oatmeal, wheat germ, fresh fruits and vegetables, and legumes (such as peas, beans, lentils, peanuts). Choose minimally processed fiber-rich foods whenever possible, to avoid added fat, sugar and salt (sodium).
Rev Your Engine Granola
You’ve heard it a thousand times…breakfast is the most important meal of the day. It’s true…fuel your body early and it will be easier to eat healthfully the rest of the day. Try this easy granola and fire up your metabolism in the morning! It’s great in plain low-fat yogurt, sprinkled on a low sugar cereal, or on its own with milk or soy milk. It’s delicious, low in sugar and fat, and full of fiber.
4 C. original, unflavored oatmeal
1/2 C. wheat germ
¾ C. sliced raw almonds
¼ C. canola oil
¼ C. pure maple syrup (not the artificial stuff)
Mix it all together in a large bowl, then spread it out on 2 cookie sheets and bake 20-25 minutes, at 250 degrees, until crispy. Stir frequently to avoid burning.
Calcium and cravings
Calcium is an important nutrient for bone strength, for men and women of all ages. Recent claims have been made by the dairy industry, and by makers of some supplements, that calcium can also aid in weight loss. There is little scientific proof to back those claims. However, some studies have shown that getting adequate calcium (not mega doses; recommended amounts are noted below) can help ward off cravings and the tendency to overeat. Try keeping a food diary for a few days and see how much calcium you’re really getting (read your labels!) Men & women ages 19-50 need a minimum of 1000 mg. per day, and after age 50, everyone should have 1200 mg. per day. If your daily calcium intake is a little low, add some low-fat dairy products, soy milk, collard greens, spinach, broccoli, and edamame (soybeans) to your day. Your bones will thank you, and you might just have a little more appetite control. (Tufts Health & Nutrition Letter, September 2009)
Slow Down and Savor Your Food
In our fast-paced lives, we often eat on the run. We grab something out of the fridge and eat standing up or while racing out the door. We eat in the car, while reading, watching TV or talking on the phone. All of these behaviors not only prevent us from focusing on enjoying our food, but they can cause us to ignore our bodies’ satiety signals. Studies have shown that people consume more calories when they rush through a meal in 10 minutes, than when they take the time to taste every bite over 30 minutes. Try to sit down at the table and savor your food, without the distraction of the newspaper, TV or Blackberry. You will find it easier to control your portions when you focus on the flavors and textures of your food. You may also avoid the discomfort that comes from wolfing down a meal, such as bloating and feeling overly full.
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