Increase Your Fiber Intake

Boost Fiber Intake…It's Easier Than You Think!

So why more fiber? Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important! However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even colon cancer.

So what is Fiber and how do I get more of it?

Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in

Supplement form. 

Here are some easy ways to add fiber to your diet:

• Replace your white bread with whole wheat bread.
• Choose whole grain cereals over the junky ones.
• Beans, beans and more beans.
• Increase consumption of Fruits and Veggies.
• Supplement, but only as a last resort.

Also it’s important to note that when you increase your fiber intake you must increase your water intake as well!

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

Find Your Balance

Find your balance between food and physical activity.

Becoming “a healthier you” is not just about eating healthy, it's also about physical activity. Regular physical activity is important for your overall health and fitness. It also helps you control body weight by balancing the calories you take in as food with the calories you expend each day. In general, I recommend being physically active for at least 30 minutes, most days of the week. Then increasing the intensity or the amount of time that you are physically active over time to achieve even greater health benefits. Additional time may be needed to control body weight and keep it off. We don’t want to lose it and find it again! We want to remove the excess unhealthy fat. About 60 minutes a day may be needed to attain this. CONSIDER THIS: If you eat 100 more food calories a day than you burn, you'll gain about 1 pound in a month. That's about 10 pounds in a year! The bottom line is that to lose weight, it's important to reduce calories while increasing your physical activity.

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

Breakfast or No Breakfast?

Not a breakfast eater? Neither am I! But if you are someone who thinks skipping breakfast will help you lose weight, think again! Studies show that breakfast is associated with better weight control. Also, it’s important to note that breakfast eaters tend to eat fewer calories overall, less saturated fat and cholesterol and have better overall nutrition than breakfast skippers. Here are the facts, when you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning -often on high-fat convenience foods - or to eat extra servings or bigger portions at lunch or dinner. Here’s a healthy option for you that I have been using for years, a satisfying healthy shake. My favorite breakfast on the go, 1 scoop whey protein powder, soy/rice/almond or low fat milk, your choice, 1 cup a fresh or frozen mixed berries, and ice, blend and enjoy!. YUM! You can add ground flax seeds, a nut butter, the choices are endless. Give it a try!

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com

So what should your plate look like??

I love the new recommendations issued by The Center for Nutrition Policy and Promotion. Check out what your plate should look like. MyPlate from www.choosemyplate.gov illustrates the five food groups that are the building blocks for a healthy diet. This is a great visual aid to help you choose what to eat and the proper serving size before you fill your plate. To learn more about building a healthy plate, check out www.choosemyplate.gov and select from the food groups to help you choose wisely.

What I also love about this site is the numerous free resources to guide you on you healthy journey. This is essential to ensuring your long term success.

To your success,

Nancy DiCioccio, M.P.H

nancy@bikepathcountry.com