Secrets to getting more fibre into your diet to stop constipation

So why do we need fibre?

Fibre is an important component of a healthy balanced diet.

We get fibre from plant-based foods, but it’s not something the body can absorb.

This means fibre is not a nutrient and contains no calories or vitamins.

Fibre helps your digestive system to process food and absorb nutrients. Fibre can help to lower blood cholesterol. Fibre makes you feel fuller and so helps to control your appetite.

Are all types of fibre the same?

No! There are two types of fibre: insoluble and soluble.

Insoluble Fibre

It helps your bowel to pass food by making stools soft and bulky.

This type of fibre helps prevent constipation.

Insoluble fibre is found in the following foods:

  • Beans
  • Brown rice
  • Fruits with edible seeds
  • Lentils
  • Maize
  • Oats
  • Pulses
  • Wheat bran
  • Wholegrain breads
  • Wholegrain cereals
  • Wholemeal breads
  • Wholemeal cereals
  • Wholemeal pasta
  • Wholewheat flour

Soluble Fibre

This type of fibre lowers cholesterol levels and controls blood sugar.

It can be found in all fruit and vegetables, but the following are rich sources:

  • Apples
  • Barley
  • Citrus
  • Oats
  • Pears
  • Strawberries

How much do I need?

Current advice says adults should aim for 18g fibre a day. Most of us eat less than this, and the British Nutrition Foundation puts the average adult intake at 14g.

How much fibre do foods contain?

Breakfast cereals are our most usual source of dietary fibre. Below are some examples of other foods, so you can compare fibre content. You can also check nutrition labels to find out how much fibre something contains.

What’s good?

The British foundation has issued the following guidelines for labelling food.

  • High Fibre should contain 6g fibre per 100g or ml.
  • A source of fibre should contain 3g fibre per 100g or ml.
  • One portion penne pasta (90g dry weight): 2.3g fibre.
  • One portion wholewheat pasta (90g dry weight): 9g fibre.
  • One bowl Healthwise Bran flakes (30g): 4.5g fibre.
  • One bowl fruit and fibre cereal (30g): 2.7g fibre.
  • One slice (28g) white bread: 0.8g fibre.
  • One slice (28g) wholemeal bread: 1.9g fibre.
  • One portion (80g) lentils: 1.5g fibre.
  • One orange (160g): 2.7g fibre.
  • 80g boiled cabbage: 1.7g fibre.

How do I increase dietary fibre?

Because fibre is central to your bowel health, be careful about suddenly increasing your intake and overburdening your digestive system.

You should only aim for a 5g increase over a three to five day period, and drink plenty of water for it to be effective.

Make sure you get both forms of fibre in your diet.

Tips for healthy living

  1. Start the day with a high-fibre cereal or try this recipe for muesli. Mix oats, bran flakes, sesame seeds, sunflower seeds, nuts, and assorted chopped dried fruits.
  2. For something a little crunchier, toss the oats, seeds and bran lightly in oil, add honey and bake at 150C for 45 minutes. Add the dried fruit and nuts last.
  3. Add lentils, pearl barley, brown rice or cracked wheat to casseroles and soups.
  4. Finish a meal off with an orange or have a citrus fruit as a mid-morning snack.
  5. Replace white bread with wholegrain and seed loaves, they have the highest fibre and nutrient content.
  6. Oats contain both soluble and insoluble fibre. They are cheap, easy to prepare and delicious when eaten with a fresh sliced banana and maple syrup.

This article was kindly supplied by Caroline Ward, owner of Love My Fitness based in Kent.

© Copyright 2015 Find My Fitness.

 

Christmas Invite

Christmas Party dates announced and open for bookings

Announcing our Christmas Party dates for 2015! We will be having two options for our Christmas Party, lunchtime at The Railway or evening at Pizzeria Venezia. You can book your place now below or in class. £5 deposit is payable in class to secure your place.

Pizzeria Venezia, Rushden
Friday 4th December 7:00pm

3 course meal with tea/coffee £24.95

The Railway, Rushden
Tuesday 15th December 12 noon
Meal & Drink £6.99
Menu
Traditional Roast Turkey
Vegetarian Wellington
Salmon Fillet

Christmas Parties 2015

Christmas Parties 2015

Book your place using the form below.

Tell us your choice of starter, mains & dessert View Menu
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Bender Balls

Off to a flying start!

My new Fitness Pilates Courses got off to a flying start with both Stanwick and Higham being fully booked before they’d even opened!

This week I took delivery of my new Bender Balls and they made their first appearance in class. These little green balls help to strengthen your core, improve posture and increase flexibility; great if you want to decrease wear and tear on your joints and avoid a bad back. These soft balls support, tone & sculpt the body and as many of us found out our abs certainly did get a workout.

Tina said, “It’s the furthest I’ve been able to bend in a long time!”

Due to the high demand for my courses I have made available a few additional spaces. If you want one of these then contact me today.

 

Would you Adam or Eve it?

Apples have been tempting us since the garden of Eden.  Fat free and fibre rich, they are handy sized packs of energy for tucking into lunch boxes, conveniently packaged in their own silky skin, and satisfyingly crunchy and sweet.  They have a low glycaemic index, which means they release glucose into the bloodstream slowly and so keep hunger pangs at bay for longer.  While they are a good source of vitamin C the amount varies between varieties and freshness. Research shows that a flavonoid (quercetin) in apples can apple lower blood cholesterol.

Years ago, during the cold winter months, apples were often the only fruit available and were carefully packed in newspaper or straw and stored.  In the 40s and 50s my father had an old chest of drawers in the garden shed where apples and pears from local farms and our own single tree were carefully kept in their straw blankets away from frost. Then as soon as the stored fruits began to shrivel in the spring they were baked in their jackets and dolloped with custard, packed into pies, stewed to accompany meat and stuffed into dumplings.  In Autumn hard working housewives made windfalls and crab apples into chutneys and jams and jellies, homemade and very potent wine and cider.   Scrumping for apples was a favourite pastime of many a small boy (and girl).

The hundreds of varieties easily available all the year round now present a diversity of smell, flavour and texture  Each variety has its culinary virtues.

The Bramley is the classic English cooker – green-skinned, and slightly acid-fleshed, it melts to a soft smoothness as a sauce for pork and ham. As it’s pectin-rich, it makes lovely jelly to flavour with herbs. Simply chop the whole fruit, cook to a purée with enough water to cover, drain through a cloth overnight and boil up the juice with its own volume of sugar until setting point is reached (dab a drop on a saucer and push with your finger: when it wrinkles, it’s ready). Stir in some chopped mint, thyme or tarragon, pot and seal.

Cox’s Orange Pippin bakes fluffily: simply core, stuff with raisins, drizzle with honey and cook in the oven along with the Sunday roast.

Egremont Russet – citrus-scented, and light-fleshed , ideal with strong cheese (not that we should have this regularly!) and  delicious when cooked  with cloves and cinnamon.

Discovery and Spartan – both sweet, crisp-fleshed, and scarlet-skinned. They have a faint flavour of raspberries and are gorgeous with duck or game or added in chunks to a chicken casserole near the end of the cooking time.

Fiesta (also called Red Pippin) is a cross between Cox and the crisp American variety Ida Red, has all the virtues but is a better keeper than Cox.

Granny Smith is beautiful with broccoli or red or dark-leaved cabbages.

Golden Delicious holds its shape when cooked and  won’t collapse when pushed whole into a chicken or turkey with a moistening stuffing.

Gala from New Zealand, is similar to the Golden Delicious and available in petite size.

Empire, an American variety, is an all-rounder.

When choosing fruit, examine carefully for bruising or wrinkling, judge juiciness by the ratio of weight to volume in your hand, and use your nose to select for fragrance. Don’t discard any apple that has spent too long in the fruit bowl – just cut out the bad bits and cook the rest.  It may not have all the virtues of a fresh one but will certainly be worth eating with chicken or pork.

This article was kindly supplied by Susan Booth, owner of Alive Fitness based in Derby.

© Copyright 2015 Find My Fitness.

Think Big Get Small Challenge

Think BIG and get small!

As the cold, dark nights draw in we find we want to snuggle down in the warmth and eat comfort food. Christmas is fast approaching so let’s prevent weight-gain before the season of feasting is upon us!

We are challenging people to think bigger and better things for themselves, and to achieve new levels of weight loss in time for Christmas 2015. So come on, let’s take the plunge and together we can do it! Sign up today to lose 5lbs in 5 weeks. Entry fee £2 (payable in class).

Step 1. Sign-up using the form below
Step 2. Come to any of our weekly classes
Step 3. Plan your calorie intake
Step 4. Think positive – you can do it!
Step 5. Lose 5 lbs and gain entry to the prize draw

Sign up today!

Think BIG and get small
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Do you drink enough water?

We all know water is good for us but do you know why? Water is our body’s main component, making up on average 60% of our body’s weight, hence every system in our body is dependent on water. If we don’t drink enough it can lead to dehydration and even mild dehydration can drain our energy, make us feel tired and hinder weight loss.

Benefits of water:

  • Protects organs and tissues by flushing out toxins
  • Carries nutrients and oxygen to our cells
  • Regulates our body temperature
  • Helps to prevent constipation
  • Provides moisture for our ear, nose and throat tissues
  • Lubricates our joints
  • Lessens the burden on our kidneys and liver by flushing out waste

On a normal day our bodies lose approximately 2 ½ litres of water through breathing, sweating and other bodily functions. On a very hot day or when we’re exercising we lose even more.

In order for our bodies to work properly we must replenish this lost water supply by consuming beverages and foods that contain water. Food usually accounts for 20% of our total fluid intake, so if we consume 2 litres of water or beverages such as low calorie squash, coffee, tea including green teas, fruit teas or rooibos/redbush tea each day (a little more than 8 cups) along with our normal diet, we will typically replace these lost fluids.

If you are feeling thirsty, listen to your body. It is telling you that you need to be having a drink. Another good guide is to look at your urine. It should be either colourless or of a pale yellow shade and there should be plenty of it. If it is dark in colour, has a strong odour or there’s not a lot of it, then you really need to start drinking more. If your weight loss isn’t as good as you feel it should be, then it could well be worth increasing your fluid intake if you know you don’t drink enough.

In my personal experience I know that the weeks where I am drinking adequate amounts of water, they are the weeks where I achieve good weight loss.

This article was contributes by Jo Butcher, owner of Jo’s Fit4All Classes.

Copyright findmy.fitness 2015. All rights reserved.

New-leggings

Perfect Pilates!

What a great way to start a Thursday morning.  New leggings on. Selfie taken. Ready to go! Yes, Fitness Pilates had finally arrived. My new exercise mats & bands had come in the post just in time, and they looked fab! We had a great turn out of both existing members and newbies for our first ever class. Everyone enjoyed it are looking forward to the next session.

One member has already asked, “What will we do once the 5 weeks are up?!” I replied,”Shall we see how week one goes first?!” :) Everyone who came has given me such amazing feedback. Amanda text to say, “It was wonderful. Set me up for the day. I really enjoyed it & felt very relaxed. You did a great job and you were very calm.” Thank you for all that left feedback, you too were fantastic! Readers can see the other comments on Facebook.

I already have dates for the next Higham Ferrers 6 week course, so if you’d like to get in on the action then get yourself signed up now. It will run from Thursday 12th November through to 17th December.

And there will be a new 5 week course starting in Stanwick on 20th October 6:00pm.

 

 

Top 10 foods to improve your mood

The nights are drawing in and you may already be feeling a little blue with less of that lovely sunlight. Here’s our top 10 foods that will lighten your mood and help kerb to blues.

1. ORGANIC MEAT

Organic Meat

Organic Meat – it’s higher in omega-3 and eating it regularly is said to cut the risk of depression by 50%

2. CURRY

Curry

Curry – Turmeric, the main curry spice increases levels of a substance called BDNF in your body, low levels are linked strongly to depression.

3. MACKEREL

Mackerel

Mackerel – Not just a great source of omega-3, it also boosts the levels of the brain chemical GABA, which helps to block feelings of anxiety & stress.

4. RED PEPPERS

Red Peppers

Red peppers – Research from Germany shows we calm down quicker when vitamin C levels in our body are higher – peppers are a great source.

5. BLUEBERRIES

Blueberries

Blueberries – Participants in a recent study noted a 15% improvement in their moods after eating a portion of these depression busting powerhouses.

6. WHOLEGRAIN CARBS

Wholegrain Carbs

Wholegrain Carbs – They keep blood sugar levels stable and help to balance essential chemicals in the brain.

7. DARK GREEN LEAFY VEG

Leafy Greens

Dark Green Leafy Veg – High in Folate, which helps the production of mood-boosting neurotransmitters.

8. BEANS

Beans

Beans – A rich source of the amino acid that your body uses to create the feel good hormone serotonin.

9. ORANGES

Oranges

Oranges – Rich in a substance which helps your brain make mood-boosting serotonin.

10. EGGS

Eggs

Eggs – They contain vitamin B which is known to lower the risk of depression.