Thursday Wellness Watch

Welcome to week 3 of the Thursday Wellness Watch. Today we are going to talk about fiber and hydration. If you need to catch up check out the original post, Week 1, and Week 2.
 
The importance of water in our bodies.
Our bodies are made up of 60% water! Every system in our bodies depends on water to flush toxins, carry nutrients to cells, and provide a moist environment for our ears, nose, and throat.
Not replenishing all of our water losses can lead to dehydration, a condition that occurs when we do not have enough water in our bodies to carry out normal functions.

Everyday, we lose water from breathing, sweating, urinating, and bowel movements. For our bodies to function correctly, we need to replenish the water we lose by consuming beverages (water, milk, juice) and foods (tomatoes and watermelon which are 90% water) that contain water.

How much do I need a day?
There is no set recommendation, but some general guidelines have been established. One of the most commonly used guidelines is the 8x8 rule: drink eight, 8-oz (1 cup) glasses of water a day.
There are times when you might need more than the 8x8 rule, such as when you are exercising and losing excess water from sweat, during the summer in hot and humid weather, or if you are pregnant or breastfeeding.

Tips for drinking more water.
Carry a reusable bottle with you whenever you can, add flavor (lemon, lime, or calorie-free powders work great), substitute water for a soft drink when dining out, drink a glass of water between each meal, or for an extra refreshing wake-up have a glass of water first thing in the morning.



What is fiber?
Dietary fiber is the part of a plant that is unable to be broken down in the human digestive tract. There are two types of fiber—soluble and insoluble.

What are the benefits of fiber?
There are many health benefits that go along with eating a diet rich in fiber.

Soluble fiber forms a gel when mixed with liquids in our intestines. It has been shown to decrease the risk of cardiovascular disease by lowering blood cholesterol levels. Soluble fiber is found in oats, beans, nuts, apples, oranges, carrots, etc.

Insoluble fiber passes through our intestines largely intact; adding bulk to our stool. Eating insoluble fiber increases colon health and decreases the risk of constipation and diverticular disease. It is found in the skins of fruits and vegetables, whole wheat products, nuts, etc.

How much do I need?
There is no official recommended daily intake for fiber; however, the American Dietetic Association recommends 25-30 grams per day for adults.

Increasing your fiber intake…
Increase your fiber intake gradually to avoid gastrointestinal distress (stomach pains). Go slow; by adding an additional 5 grams (about 1 serving of fruit or vegetables) to your daily intake per week. See the chart below for the fiber content in a variety foods.


Fiber or Fibber
It seems as though fiber is showing up in everything lately, from yogurt, to artificial sweeteners and so much more. What people don’t realize is how much of a marketing ploy this is! Fiber sells…yet the “fiber” you are consuming in many of these products is not the same fiber you would find in whole grains, fruits and vegetables.

The simple definition of fiber is a carbohydrate that our bodies to not have the means (with enzymes) to breakdown; this is what you will find in whole grains, fruits, and vegetables. These fibers are the ones found to increase satiety and control appetite, help lower cholesterol and maintain a healthy blood sugar level. So what kind of fiber is in all of those products that the marketing companies con us into buy…..a man made “fiber”. Basically, they take a digestible wheat fiber and then chemically alter it so that it is unable to be digested in the human body. Hmmm sounds similar to something that we man-made many years ago….can we say trans fats! I urge everyone reading this today to click on this article and read all about this issue; it is to the point and honest. Take control of what you put into your body, get educated in the food being pushed on you and make the best choices for you! The main message of this article is to stick with whole foods like whole grains, fruits, and vegetables; that is where you are going to gain the true powers in fiber, along with vitamin, minerals, and anti-oxidants.

Check back next week, i will be talking about the most important meal of the day (breakfast), lunch ideas, dining out tips, and healthy eating of a budget.