Get Back on Track with your Fitness Training

Recently I’ve been doing quite a few posts on fibre.  My plan was to continue writing about diet and nutrition but because of what has happened to me over the last week I decided to write about something different for this post.

Let me explain a little further.  I took this week as a holiday from work.  Since I live with students in a student area, I imagined that there would be quite a bit of partying happening during my week off.  However, I thought that although I might be consuming a little (or even a lot) more alcohol my diet and exercise regime would not suffer.  Sure, maybe I would have a lie in and miss one of my mini meals in order to sleep off any hangover but I thought overall I would still be able to eat reasonably well and get myself to the gym at least four times per week.

That was the plan.  The reality was that I got myself into the gym on Monday and managed to eat reasonably well.  Then from Tuesday onwards my diet and exercise regime started to suffer big time.  As a result of partying hard and drinking far too much I really didn’t feel like eating or exercising.  I didn’t go to the gym or do any exercise with the exception of a few short walks to the shops and when I did eat it was in the form of low quality, processed, junk food.

So why am I telling you this?  Well as regular readers may recall, I previously made a light hearted post about it being OK to have an off day so long as “you do not let these off days get you down and have them turn into a full weekend or a full week where you do not train properly and you do not eat right”.  But isn’t that exactly what I have done?  The answer is quite simply…YES.

When I wrote that post I never envisioned that I would have a week where my fitness regime fell apart in the way it has this week.  However, given the circumstances there was a certain inevitability about it.  I train alone most of the time and so would have to rely on myself for motivation.  On top of this being around the party atmosphere and other temptations such as junk food and alcohol, made it much more difficult to exercise than if I were at work and walking past the gym every day on my way home.  Overall, the lack of structure to my week off coupled with the temptation means I probably should have planned my weeks a bit better.  I should have made plans to prepare all my days food the night before, I should have made plans to go to the gym at a certain time on certain days and I probably should have exercised greater willpower BUT I didn’t.  It’s all in the past now and short of finding Bernard’s Watch I can’t change what happened last week.  That is what I want to talk to you about more in this post.

Ideally, my original message that we shouldn’t let off days turn into off weekends and off weeks is a valid one.  However, with hindsight I have discovered that life isn’t that predictable.  Although in this situation the circumstances were within my control, a lot of the time our fitness regimes may collapse for a few days or even a few weeks, despite our best intentions.  Whilst I still believe it is OK to have an off day and we should do our best to make sure these off days don’t affect our future fitness efforts, I now realise this is not always possible.  What is possible is to make sure that when we do slide we get back on track.

So how am I going to be making sure that I get back on track this week?  Quite simply by replicating my diet and exercise from before my weeks holiday and also making some additional improvements which are discussed below:

1) PREPARING MY FOOD:- I still strongly believe that preparation is the key when it comes to diet.  If I had prepared wholemeal sandwiches for my week’s holiday in the same way I do when I am at work then I would have been much more likely to reject offers of junk food during the week.  The main reason I went for the junk food was convenience and if I had something healthy prepared, the junk food would not have been any more convenient.

So quite simply I will be planning and preparing everything I eat next week.  For breakfast I will either be eating a bowl of Fruit and Fibre, a banana, a slice of wholemeal toast with peanut butter or a protein shake with milk.  For my mini meals at work I have prepared my wholemeal sandwiches for tomorrow and will continue to do so every evening this week.  For my evening meals I have a number of meals that I have cooked previously in the freezer and I will also be cooking a lasagne later this week.  Doing this will ensure that I have much more control over the foods that I eat.

2) GOING TO THE GYM AT A SPECIFIC TIME:- Like with diet I believe planning and preparation are very important when maintaining an exercise routine.  Although I cannot guarantee it, I am quite sure that I would have got to the gym more frequently last week if I had said to myself “today I am going to the gym at this time and it is a priority”.

Therefore, I will be going to the gym at 6.30pm on Monday, Tuesday and Thursday plus at 10am on Saturday.  On the week nights mentioned above I know that I will be getting off my train home from work at this time and therefore will be in the gym shortly after 6.30pm.  For the Saturday morning session I am partially relying on myself getting out of bed early.  Whilst getting up when I don’t have to be up is not one of my strong points, it is something I am working on.  Hopefully, by putting it on this blog in writing and getting to bed by 11pm on week nights (see below) I will be much more likely to achieve it.

3) GETTING TO BED FOR 11PM ON WEEKNIGHTS:- This is not so much an action that will help me get back on track because even before my week off I very rarely managed to get into bed before 11pm.  Really it is more of an action that will help me improve my existing fitness regime.  Whilst I never feel overly tired during the week I do believe that part of the reason I struggle to get up when I don’t need to be up (i.e. on the weekends) is that I’m not getting enough sleep on week nights.

So to improve on this I will try to make sure that I am in bed for 11pm on most week nights.  To be honest there is no reason that I cannot achieve this.  Most of the time I don’t get to bed early enough I am just watching a DVD or browsing the Internet.  In the future I will try to make sure I switch off the computer or DVD player and get myself in bed for 11pm.  I am also planning to write more on the topic of getting enough sleep so keep your eyes peeled for future posts.

4) GOING JOGGING IN THE MORNINGS:- Jogging in the morning is something that I have tried to do in the past.  When I do manage to get myself out of bed early enough to go for a jog before work (which as I already mentioned I do struggle with) I find it fantastic.  The first few minutes are a real struggle but then after that I feel much more awake and alert and this feeling carries on for the full day.  However, I’ve never managed to keep it up consistently so again it is really an action to improve my current fitness regime.

By getting early nights more frequently I hope that I will be able to get myself up and go jogging before work.  This in turn will allow me to focus on resistance training during my time at the gym and do my cardiovascular training in the mornings.  Jogging is another area I plan to do more reading and writing on as stamina is one of my strengths and I would really like to test myself further in this area so look out for future posts on this topic too.

5) STRETCHING DAILY:- Another fitness area that I have been neglecting for quite some time is stretching to improve my flexibility.  I used to be quite flexible but have really let my flexibility slip over the last few months.  Therefore, this is yet another action to improve my current fitness regime.  The best time for me to do this will be after my early morning jog.  So once I get back from my jogs I will also try to incorporate some stretching in there too.  Like with the above topics I also plan to do a few posts on the topic of stretching once I get back into it because I believe it is a particularly important aspect of fitness since we lose a lot of flexibility as we age.

So to conclude, next time your fitness regime starts to suffer, make plans to get back on track as soon as possible.  Life often throws obstacles in our paths and our fitness may suffer because of these.  However, by making plans similar to the ones I have discussed above you can ensure that you get your fitness regime back on track and perhaps even improve upon where you left off.

What do you guys think?  Have you ever let your fitness regime slide?  How did you get back on track?  Do you have any additional suggestions?  If so I would love to hear your thoughts.

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4 Highly Recommended Wholemeal Substitutes

In my last article I discussed four benefits of consuming wholemeal products.  Today I’m going to be discussing the areas of your diet where you can make effective wholemeal substitutes.

1) BREAD:- Bread is a staple of many people’s diets and really it’s no surprise.  Sandwiches are quick to prepare, portable, practical and can be eaten on the go.  Whether you are walking somewhere, you are on a bus or train or even if you are at your desk, a sandwich can provide you with a quick, convenient mini meal.  Unfortunately, a lot of people choose to make their sandwiches with white bread instead of the healthier wholemeal version.

Most people say this is because of the taste.  For many years, I convinced myself that I didn’t like the taste of wholemeal bread and that is why I ate white bread.  However, about a year ago I forced myself to make the switch.  I’ll admit for the first week I did notice the difference in taste and wanted to go back to white bread BUT after this first week I got used to the taste and actually started to enjoy eating wholemeal bread.  When I try white bread now I don’t mind it but I find wholemeal bread has a much richer, more satisfying flavour.

If (like I did) you are struggling to cope with the difference in taste between white bread and wholemeal bread I recommend you force yourself to change for one week.  I think you will be surprised at how much your tastes will alter during this period.

2) PASTA:- Pasta is another favourite amongst many people.  Like bread it’s quick and convenient to prepare and can also be eaten hot or cold making it another practical choice.  However, many people choose to eat white pasta.  I don’t think this is so much of a taste issue as I don’t think white pasta and wholemeal pasta taste massively different.  I just think most people aren’t aware of wholemeal pasta as an alternative.  However, I highly recommend next time you buy some pasta you go for the wholemeal version.

3) RICE:- Rice is another popular choice for evening meals as it goes perfectly with casseroles, curries and stews.  However, once again white rice is the dominant choice for many people.  Wholemeal rice does taste different to white rice - it’s got a thicker, crunchier texture BUT like with wholemeal bread it is a taste that grows on you.  Give it a try and I think you will quickly start to enjoy the richer taste.

4) CRACKERS:- I find that crackers are a really great wholemeal substitute for biscuits.  They taste great on their own or with cheese.  Plus, they’re a lot better for you than biscuits too.  I highly recommend that next time you fancy a biscuit substitute it with a wholemeal cracker.

If you want to get more wholemeal products into your diet then the above recommendations should help you massively.  People are naturally resistant to change and I think that’s half the battle with wholemeal products.  However, give them a chance and I firmly believe that you will learn to love them and start getting the full nutritional value from your food.

What do you guys think?  Have any of you struggled making the switch over to wholemeal products?  Do you have any further tips for those who want to make the change?

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4 Benefits of Consuming Wholemeal Products

One of the best ways to get enough fibre in your diet is to start eating more wholemeal (also known as wholegrain and wholewheat) products.  Apart from being rich in fibre these products also have a number of additional health benefits.  In this article I will be discussing why wholemeal products are good for you and list four of the top benefits.

So what is so great about wholemeal?  Well it is all down to the production process.  Natural wheat is packed with nutrients, containing high levels of manganese, dietary fibre, tryptophan and magnesium to name just a few.  However, as the wheat is refined (modified during production) parts of it are removed.  In the case of white flour this often means that up to 40% of the wheat is removed including the nutrient rich bran and germ.  White flour is used to make many of the foods that we eat every day including bread, cereal, pasta and rice, meaning that they have a very low nutritional value.  By choosing wholemeal versions of these products you will be getting much more nutritional value from them and realising greater health benefits for your body which include:

1) EXTRA FIBRE:- Wheat is naturally rich in dietary fibre but as I have already discussed white flour generally has the bran and germ removed.  These are the two most fibre rich parts of the wheat and so by consuming wholemeal products you can add a significant amount of fibre to your diet.  Fibre has a number of benefits which include reduced constipation, better absorption of the nutrients from your food, better blood sugar control and reduced risk of cancer and other diseases.

2) EXTRA NUTRIENTS:- Wheat is also naturally full of nutrients.  However, most of these nutrients are removed in the production of white flour.  By going wholemeal you can ensure that you are not missing out on these essential nutrients.  This has countless health benefits but most importantly the various nutrients ensure that all areas of your body are functioning properly.

3) EXTRA B VITAMINS:- Wheat contains lots of B vitamins and guess what?  By consuming wholemeal products you can get these extra B vitamins too.  There are eight B vitamins in total which include:

- Vitamin B1 (Thiamine).
- Vitamin B2 (Riboflavin).
- Vitamin B3 (Niacin).
- Vitamin B5 (Pantothenic Acid).
- Vitamin B6 (Pyridoxine).
- Vitamin B7 (Biotin).
- Vitamin B9 (Folic Acid).
- Vitamin B12 (Cyanocobalamin).

B vitamins assist in the breakdown of carbohydrates, fats and proteins and also help keep your skin, hair and eyes healthy.  Because of this many doctors and nutritionists agree that adequate consumption of B vitamins is essential for good overall health.

4) LESS CHEMICALS:- Not only do wholemeal products have a high nutritional value but they also contain less chemicals.  Refined flour is not naturally white – it is chemically bleached to look this way.  Now whilst these chemicals have been passed as safe I think it’s generally better to not put chemical bleach into your body and by consuming wholemeal products you can do just that.

So there you have it.  Four convincing reasons to switch over to wholemeal products if you have not done so already.  Whilst wholemeal products are still refined and not as healthy as completely natural foods, they are much healthier than non-wholemeal alternatives.  Where possible I highly recommend that you choose the wholemeal option.  In doing so you will be putting more of the good stuff (fibre, nutrients and vitamins) into your body than the refined white flour versions will ever provide.

In my next post I will be discussing the wholemeal food substitutes that I think everyone should be making.  Until then I’d love to hear your thoughts on this post.  Have you made the switch to wholemeal?  Do you know of any further health benefits associated with wholemeal products?  If so please leave me a comment.

Sources:
B Vitamin Information (How Stuff Works)
Magnesium Information (Eat Well)
Manganese Information (Eat Well)
Tryptophan Information (WHFoods)
Wholemeal Health Benefits (Wholemeal Health)
Whole Wheat Information (WHFoods)
Ugly Truths about White Flour (Women’s Fitness)

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Fibre: The Perfect Gym Food

In my last few posts I have been discussing fibre, the benefits of getting enough, the potential disadvantages of getting too much and how to make sure you are getting enough.  Today, I’m going to explain why I think fibre is the perfect gym food and why you should consider making it part of your pre-workout meal.

Personally, I never was one of the those people who enjoyed drinking high sugar sports drinks before working out.  I don’t particularly like the taste and I didn’t notice a significant energy boost after drinking them.  On top of this they’re not cheap and can actually be quite dehydrating, so I instead opted to drink water whilst working out and eat a meal beforehand.  The foods I ate as part of my pre-workout meals have changed over the years.  I’ve experimented with plain chicken breasts, a huge plate of pasta and even some pretty disgusting meal replacement shakes which upon purchase I discovered were so full of sugar that they were almost undrinkable.  However, after a few years of experimentation I’ve finally settled with a light, fibre rich snack as my perfect pre-workout meal.  This will usually be a couple of sandwiches (filled with chicken, ham, beef, peanut butter or whatever else I decide to put on them) on wholemeal bread or a large banana.  But why do I think these foods are perfect for pre-gym consumption?  Read on to find out:

1) SLOW RELEASE ENERGY:- Consuming carbohydrates that are high in soluble fibre allows the energy from the food to be released more slowly.  Although in previous articles I have listed wholemeal bread as a good source of insoluble fibre it does contain soluble fibre too.  Bananas are also a rich source of soluble fibre.  Eating either of these before hitting the gym means that the energy from the food is released evenly throughout your workout allowing you to maintain consistent energy levels for the full time you are at the gym.

I found that when I used to eat white pasta before the gym I had to eat lots to give me energy.  Doing this made me start to feel drowsy towards the end of my workout.  The reason behind this is that white pasta is relatively low in fibre and so the energy from the food is released into the blood much more quickly.  Whilst it is great to have this energy surge at the start of the workout it does not last for the entirety of your workout meaning that your performance usually suffers towards the end.

2) SUPPRESSED APPETITE:- One of the biggest distractions at the gym for me is when my stomach starts rumbling and I start getting hunger pangs.  If this happens at any other time during the day I can usually ignore them and get on with what I’m doing.  However, when I’m at the gym I find them unbearable.  Ever since I started eating a light, fibre rich snack before hitting the gym I have never felt hungry whilst working out.  This is despite the fact that the snack is only light with the sandwiches containing a maximum of 250 calories and a large banana containing a maximum of 150 calories.

Now part of the reason for this is that around the same time I introduced fibre into my diet I started eating mini-meals which means that I rarely go more than three hours without food.  However, another reason is that fibre is an effective appetite suppressant.  Insoluble fibre soaks up water and expands in the digestive tract and helps to fill your stomach whilst soluble fibre holds food in your digestive tract for longer.  Therefore, although these fibre rich snacks are lower in calories than the meals I was eating previously they are a lot more filling which means I can get on with my workout without any distracting hunger pangs.

3) FAT LOSS:- Since my fibre rich snacks are relatively low in calories and allow sugar to be released into the blood more slowly and evenly, they create a perfect scenario for burning fat.  Why?  Well I’ll begin with an extremely simplified explanation of how the body burns fat.  When we eat the body converts the food into glucose/sugar.  This sugar is then released into the bloodstream.  As blood sugar levels rise this prompts the release of insulin into the bloodstream (although this function is inhibited in people with diabetes).  Insulin then binds with the body’s cells and allows them to absorb blood sugar.  Upon absorbing blood sugar the body’s cells either use it for energy (if required) or store it as fat (if not required immediately).  When blood sugar levels are low and the body’s cells need energy they then start to use stored fat as their energy source.

When you exercise your body requires more energy so it will use either sugar (if your blood sugar levels are high) or fat (if your blood sugar levels are low).  If you eat a low fibre meal that releases lots of sugar into the bloodstream all at once (such as white pasta) then your blood sugar levels will be elevated during your workout.  This means that your cells will use blood sugar for energy whilst also storing some of it as fat because there is too much in the bloodstream to use all at once.  If you eat a fibre rich snack that releases less sugar into the bloodstream at a more gradual rate then your blood sugar levels will be lower during your workout.  This means that your body will use the blood sugar for energy first but then start to burn fat because there is not enough sugar in the blood at any one time to meet the body’s energy requirements.  Eating fibre rich foods can stimulate a greater fat burning effect than low fibre foods at any time but this effect is magnified when you workout because your body needs more energy.

There are many food choices available to you as a pre-gym meal.  However, if you haven’t already tried it I highly recommended that you experiment with fibre rich snacks as your pre-gym food.  I think you will quickly find that you have more energy throughout your workout and will be able to stay much more focussed.  In the long term you should also notice an improvement in your body fat levels.

What do you guys eat as a pre-gym snack?  Do you agree with my recommendation of fibre rich foods?  Do you have any alternate suggestions?  I would love to hear your thoughts on this topic.

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If you want to learn more about how diet can improve your fitness levels and help you lose weight I highly recommend Strip that Fat.  This highly detailed ebook discusses how eating the right foods more regularly can help you get rid of troublesome body fat:

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The Disadvantages of consuming too much Fibre

In my last few articles I have been bigging up fibre.  However, this article series wouldn’t be complete without providing a balanced view of the topic.  That’s why today I am going to be discussing the disadvantages of a fibre rich diet.

1) WIND:- Wind is commonly listed as the main problem with a high fibre diet.  I never had this problem when increasing my daily fibre intake but according to Weight Loss Resources a diet that is high in fibre can lead to the production of methane, hydrogen and carbon dioxide.  This can then lead to you feeling bloated and frequently passing wind.  Fortunately, this is only a short lived problem and your digestive system will adapt to an increased fibre intake over time.  To reduce any potential problems with wind you should try and introduce additional fibre to your diet gradually which will make it easier for your body to adapt.

2) DIARRHEA:- According to the Vitamins and Health Supplements Guide getting too much fibre can cause diarrhoea.  Therefore, if you notice that you have diarrhoea for a prolonged period of time this could indicate that you are overdosing on fibre.  In this case you may need to cut down on the fibre slightly.

3) CONSTIPATION:- Although I cited reduced constipation as one of the benefits of consuming fibre eating too much fibre can (quite confusingly) also cause constipation IF you are not getting enough fluids.  Insoluble fibre absorbs water in order to make your stools softer and easier to excrete.  Soluble fibre mixes with water to form a gel like substance which is eventually excreted from the body.  If this water is not replaced it can ultimately lead to a lack of fluid in your digestive tract which causes your stools to become dry, hard and difficult to pass.  Therefore, you should try and make sure that when you increase your fibre intake you also increase your fluid intake accordingly.  My article on 4 ways to drink more water contains some excellent advice in this area.

4) REDUCED MINERAL ABSORPTION:- Another benefit associated with soluble fibre consumption is that it holds foods in your stomach for longer which allows your body to fully absorb all the nutrients.  However, according to Bawarchi excessive consumption of phytate (an acid found in many fibre rich foods) can prevent the absorption of calcium, iron and zinc.  Therefore, when adding fibre to your diet make sure that you are also consuming adequate amounts of these minerals.

5) REMOVAL OF GOOD CHOLESTEROL:- Another benefit associated with soluble fibre is that it lowers heart disease by removing cholesterol from the body.  However, Mark’s Daily Apple argues that lower cholesterol does not necessarily mean a lower risk of heart disease.

Like with most things in life you can have too much of a good thing.  Fibre is no exception.  However, in my opinion the benefits far outweigh the drawbacks.  If you add fibre to your diet at a gradual rate, drink plenty of water and most importantly don’t go overboard, you should be able to realise lots of the benefits and few (if any) of the drawbacks.  My approach to fibre is to try and eat some with every meal but not be obsessive.  So far it has worked as I have never noticed any side effects since increasing my fibre intake.

What about you?  How much fibre do you consume each day?  Do you take precautions to ensure that you are not getting too much fibre?  Have you ever experienced any negative side effects when consuming fibre?

Sources:
Dietary Fibre (Science Today)
Dietary Fibres (Vitamins and Health Supplements Guide)
Dietary Fibre Information (Bawarchi)
Fun with Fibre (Mark’s Daily Apple)
High Fibre Diet Review (Weight Loss Resources)

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How to make sure you are getting enough Fibre

In my last couple of articles I have discussed the different types of fibre and the associated benefits.  The British Nutrition Foundation recommend that we get around 18g of fibre per day.  Personally, I do not think that this amount of fibre consumption is difficult to achieve BUT I understand that some people may struggle.  That is why today I have decided to write about how I manage to consume enough fibre each day.  In this article I will be discussing (with examples) the foods I eat to get my daily fibre requirements and the times that I eat them.

1) BREAKFAST (6AM-7AM):- On weekdays I generally have my breakfast between 6am and 7am so that I can fit it in before I head off to work.  Breakfast generally consists of one of the following choices:

- A bowl of cereal such as Fruit and Fibre = approximately 7g of fibre per serving.
- A large banana = approximately 4g of fibre per serving.
- A protein shake with a large banana = approximately 4g of fibre per serving.
- A protein shake with wholemeal toast = approximately 2g of fibre per serving.
- A slice of wholemeal toast with a generous layer of crunchy peanut butter = approximately 5g of fibre per serving (2g in a slice of wholemeal bread and 3g in two tablespoons of peanut butter).

I don’t usually stick with one choice for breakfast.  It’s usually a combination of how much time I have that morning and what I feel like eating.  However, doing a basic average of the above options my fibre intake for breakfast works out at: 4.4G of fibre per breakfast meal.

2) MID-MORNING SNACK (10AM-11PM):- As I discussed in my article on eating multiple meals to boost your metabolism I try to eat about 6 meals each day to keep my metabolism ticking over.  To achieve this I make use of snacks and sandwiches which are easy to prepare and eat on the go.  My first snack is usually a selection of fruit that I eat between 10am and 11pm (depending upon what’s happening at work).  The components of this snack are outlined below:

- A medium sized apple = approximately 2g of fibre per serving.
- 2 satsumas = approximately 1.6g of fibre per serving (0.8g of fibre per satsuma).

This equates to a total of: 3.6g of fibre per mid-morning snack.

3) LUNCH (1PM-2PM):- I usually eat my lunch between 1am and 2pm on weekdays.  The actual food I eat is sandwiches.  I make 6 sandwiches and then split them into three mini meals the first of which is my lunch.  The various sandwiches I make include:

- 2 slices of wholemeal bread spread with low fat cream cheese and 2 slices of beef = approximately 4g of fibre per serving (2g in each slice of wholemeal bread).
- 2 slices of wholemeal bread spread with low fat cream cheese and 2 slices of chicken = approximately 4g of fibre per serving (2g in each slice of wholemeal bread).
- 2 slices of wholemeal bread spread with generous layer of crunchy peanut butter = approximately 7g of fibre per serving (2g in each slice of wholemeal bread and 3g in two tablespoons of peanut butter).
- 2 slices of wholemeal bread spread with low fat cream cheese and 2 slices of turkey = approximately 4g of fibre per serving (2g in each slice of wholemeal bread).

Peanut butter is usually the less common of my sandwich choices so let’s say that my average lunch time fibre is: 4g of fibre per lunchtime meal.

4) AFTERNOON SNACK (3.30PM-4.30PM):- I normally eat my afternoon snack between 3.30pm and 4.30pm and it consists of 2 more sandwiches (see the above lunch list for the exact fibre breakdowns).  Therefore, my total fibre intake for my afternoon snack is: 4g of fibre per afternoon snack.

5) PRE-GYM SNACK (6PM-7PM):- I eat this snack just before I get to the gym which is usually between 6pm and 7pm.  Again it is nice and simple consisting of 2 sandwiches (see the above lunch list for the exact fibre breakdowns).  So once again my total fibre intake for this pre-gym snack is: 4g of fibre per pre-gym snack.

6) DINNER/TEA (8.30PM-9.30PM):- I eat my evening meal once I get home for the gym.  It’s a little more difficult to state the exact amount of fibre in my evening meals because they change on a nightly basis.  However, the majority of my evening meals contain three to four of the following:

- Brown Rice = approximately 1.1g of fibre per serving.
- 2 Cans of Chopped, Tinned Tomatoes = approximately 1g of fibre per serving.
- Mushrooms = approximately 1.5g of fibre per serving.
- Onions = approximately 1.4g of fibre per serving.
- Peppers = approximately 1.3g of fibre per serving.
- Potatoes with skin = approximately 1g of fibre per serving.
- Wholemeal Pasta = approximately 5g of fibre per serving.
- 2 Wholemeal Tortillas = approximately 4.8g per serving (2.4g of fibre per tortilla).

So whilst it is not the most accurate measure, on average each of the above foods contains 2g of fibre per serving and if I am having three or four of the foods with each meal that works out as: 7g of fibre per meal.

7) OTHER SNACKS:- Apart from the meals listed above which I generally plan to eat on a daily basis I also enjoy the odd whole wheat cracker with cheese.  I don’t have these every day, just when I need to eat a little something extra.  However, I thought I would include them because they still give me a little extra fibre on the days that I have them:

- 2 Hovis Krackawheat Crackers with slices of cheddar cheese = Approximately 0.8g of fibre per serving (0.4g of fibre per cracker).
- 2 Hovis Wheatgerm Crackers with slices of cheddar cheese = Approximately 0.6g of fibre per serving (0.3g of fibre per cracker).

So although I don’t have them every day when I do have them they give me: 0.7G of fibre per snack.

Based on my rough calculations my total daily fibre intake is:

“27G OF FIBRE PER DAY”

This is well above the recommended 18g of fibre per day and contains a good mix of soluble and insoluble fibre.  Whilst I try to get some fibre with each meal I do not go out of my way to get fibre or target myself to eat a certain amount of fibre each day.  I just make a few simple choices such as snacking on fruit, substituting white bread for brown bread, substituting white pasta for wholemeal pasta and adding extra vegetables to my evening meals.

I started out by making small changes.  First, I just ate an extra piece of fruit each day.  Then I started adding extra mushrooms, onions and peppers to the majority of my evening meals (which really wasn’t that much of a sacrifice since I think they all add their own unique taste and texture to meals).  The hardest change for me was probably making the switch from white to brown bread.  I had it set in my head that brown bread was not as nice as white bread and so put it off for ages.  However, when I actually made the change I quickly grew to love the taste and texture of brown bread.

I hope you can see from this article that getting a little extra fibre with each meal quickly adds up.  Consuming 18g per day may seem like a difficult obstacle but breaking it down in this way shows how easy it can be to smash the 18g target.

Now I’d like to hear from you.  Are you getting enough fibre each day?  Has this article made increasing your fibre intake any easier?  Do you have any further suggestions for people who want to get more fibre in their diet?

Sources:
Calorie Count
Dietary Reference Values (The British Nutrition Foundation)
Nutrition Data
Weight Loss Resources

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The Benefits of Fibre

In my last article I explained exactly what fibre is and identified that there are two main types; Insoluble and Soluble.  Insoluble fibre’s main function is to help the body move waste material from the digestive tract more quickly whereas soluble fibre’s main function is to help the body absorb nutrients from the food.  In this article I will be discussing the benefits of fibre in greater detail.

GENERAL BENEFITS:

1) WEIGHT LOSS:- Fibre contains no calories which means that fibre rich foods generally contain less calories than low fibre foods.  Although the difference in calories is not huge, wholemeal breads and pastas generally contain less calories than white breads and pastas.  Fruits and vegetables are also relatively low in calories compared with other types of foods.

Fibre is also effective at satisfying your appetite, with both types of fibre making you feel fuller for longer.  Insoluble fibre absorbs water and expands in the digestive tract meaning that it swells and helps fill up your stomach.  Soluble fibre also helps satisfy your appetite because it holds food in the digestive tract for longer.

The combination of being both filling and low in calories means that fibre is a fantastic weight loss food.  By substituting white bread with wholemeal bread, white pasta with wholemeal pasta and eating fruit instead of processed snacks you can cut your daily caloric intake without feeling hungry or deprived.

INSOLUBLE FIBRE BENEFITS:

1) REDUCED CONSTIPATION:- Probably the most well publicised benefit of dietary fibre is that it promotes regular bowel movements and reduces constipation.  When insoluble fibre reaches the digestive tract it absorbs water and expands, whilst continuing to move through the digestive system.  As it travels through, insoluble fibre helps make waste materials soft, bulky and easier to move whilst also scraping the walls of the bowel (lower part of the digestive system) clean.  Doing this makes waste materials easier to excrete, makes bowel movements more regular and therefore reduces constipation.

2) REDUCED BOWEL DISEASE:- Since insoluble fibre helps clear waste materials out of the bowel more quickly, it has also been linked with reduced bowel disease.  This is because waste materials are not able to stay in the bowels for very long and so harmful toxins do not get the chance to accumulate.  Specifically, consuming insoluble fibre has been associated with reduced occurrence of piles (swelling inside the anal canal), irritable bowel syndrome and other digestive problems.

SOLUBLE FIBRE BENEFITS:

1) GREATER ABSORBTION OF VITAMINS AND MINERALS:- As already discussed, soluble fibre holds food in the digestive tract for longer.  This allows your body to fully absorb the nutrients  from the food before it is fully excreted.  Therefore, getting enough soluble fibre will ensure that you get the maximum benefits from the foods you consume.

2) BETTER BLOOD SUGAR CONTROL:- By holding food in your digestive tract for longer soluble fibre also slows down the digestion process.  This means that food is converted into glucose/sugar and released into the blood  at a slower, more controlled rate.  This benefit is particularly important for people with diabetes where blood sugar control is a common problem.

3) REDUCED CANCER RISK:- A growing bank of evidence suggests that fibre (particularly soluble fibre) can help prevent a variety of cancers.  In my article on the link between fitness and cancer I discussed how fibre can reduce your risk of colon cancer, prostate cancer, lung cancer, breast cancer and ovarian cancer.  In the majority of studies, fibre from fruit and vegetables (soluble fibre) was cited as the top source because of the additional anti-oxidants and vitamins they contain.

4) REDUCED HEART DISEASE:- Soluble fibre has been linked with reduced heart disease because of its cholesterol lowering effect.  It does this by binding with the cholesterol in foods.  This bind of soluble fibre and cholesterol is then excreted as a waste product during bowel movements, lowering overall cholesterol levels.

Fibre has long been touted as an excellent way to reduce constipation but the other benefits are often ignored.  Making soluble and insoluble part of your diet can really help improve the health of your bowel and your heart whilst also helping you get the most nutritional benefit from the foods you eat.  On top of this it can also help you manage diabetes and reduce your cancer risk.  If you currently feel you are not getting enough fibre (18g per day is the recommendation) then what better reason to start?  Whether your goal is to lose weight, improve your health or prevent disease fibre can help.

What do you guys think?  Are there any benefits of fibre that I have missed out of this article?  Have you noticed any significant changes by introducing more fibre to your diet?  Let me know your thoughts.

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What is Fibre?

In my latest articles on cancer and diabetes I touched upon the benefits of fibre.  In these articles I mentioned that fibre could help control blood sugar levels in diabetics and also help prevent certain types of cancer.  However, I haven’t really done any articles which elaborate and go into greater detail concerning fibre so I thought now would be a great opportunity to do so.  My next few articles will be concentrating on fibre and I will begin with this article; ‘What is Fibre?’

I hear fibre mentioned a lot and see it on most food’s nutritional value labels.  However, all I really knew about fibre before writing this article is that it helped clear out the digestive system.  Whilst this is true, there is a lot more to fibre than this.

Fibre comes from the cell walls of plants and cannot be absorbed by the body.  It only comes from plant based foods and cannot be sourced from meat, fish or dairy products.  Fibre contains no calories, no vitamins and is not a nutrient.  It simply passes through the digestive system and comes out in your stools.  There are two main types of fibre; Insoluble and Soluble.

1) INSOLUBLE FIBRE:- Insoluble fibre passes through the body relatively unchanged until it reaches the intestine.  Upon reaching the intestine it absorbs water and expands in the digestive tract.  This combination of bulk and liquid helps waste materials move through the digestive tract more quickly.  In doing this, insoluble fibre helps promote regular bowel movements and reduces constipation.  It has also been suggested that insoluble fibre can reduce bowel disease and other related conditions because toxins are not left to build up in the digestive tract for long periods.

Soluble fibre can be found largely in grains and whole wheat products.  The list below contains some of the most popular sources:
- Bran Flakes (10g of fibre per 100g)
- Brown Rice (1.8g of fibre per 100g)
- Wholemeal Bread (6.3g of fibre per 100g)
- Wholemeal Spaghetti (8.4g of fibre per 100g)

2) SOLUBLE FIBRE:- Soluble fibre also passes through the body relatively unchanged until it reaches the intestine.  Upon reaching the intestine it dissolves in water creating a thick gel like substance.  This gel then holds food in the digestive tract for longer so all the nutrients can be absorbed from the food before it is excreted.  In doing this, soluble fibre also helps moderate blood sugar levels because food is digested, converted into blood sugar and released more slowly.  It has also been suggested that soluble fibre can reduce cholesterol levels because it binds with the cholesterol in foods and is then later excreted (complete with the attached cholesterol).

Soluble fibre can be found in all fruits and vegetables.  However, below I have listed some particularly rich sources:
- Apples (1.8g of fibre per 100g)
- Banana (1.1g of fibre per 100g)
- Orange (1.7g of fibre per 100g)
- Mushrooms (1.5g of fibre per 100g)
- Onions (1.4g of fibre per 100g)
- Peas (3.4g of fibre per 100g)

So there you have it.  Most people (myself included before researching this article) associate the terms ‘fibre’ or ‘dietary fibre’ with cleansing of the bowels and digestive system i.e. insoluble fibre.  However, soluble fibre is just as important and helps your body in different ways.

But which type is best for you?  Well unfortunately the verdict on this topic is a little less clear.  The British Nutrition Foundation recommend that you consume 18g of fibre per day but they do not split this down to the insoluble and soluble types.  Food companies seem to have jumped on the insoluble fibre bandwagon with whole grain breads and whole grain cereals constantly claiming to offer “50% of your dietary fibre in one serving”.  This means that of the two there is a possibility that soluble fibre may get rejected because people see the heavily marketed insoluble fibre as the healthiest option.  Furthermore, this article from Healthier Life suggests that whilst both types of fibre are healthy, soluble fibre could be the healthier of the two.

So what’s my opinion?  Both types of fibre seem to have their benefits and both should have a place in our diets.  With the way food is currently advertised most people are going to be pushed towards insoluble fibre.  Therefore, it is important to step back and have a quick think about where your dietary fibre is coming from.  If the majority is coming from bread, cereal, pasta and rice then try and substitute in some fruits and vegetables to bump up your soluble fibre intake.  By making sure your diet has a good mixture of whole grains, fruits and vegetables you should get a good balance between both soluble and insoluble fibre.

I hope you enjoyed this article.  In my next article I will be discussing the benefits of fibre in greater detail.  In the meantime I would like to hear from you.  Do you think you are getting enough fibre in your diet?  Are you getting the right balance between insoluble and soluble?  I look forward to hearing from you.

Sources:
Dietary Reference Values (British Nutrition Foundation)
Fibre Information (BUPA)
Fibre Information (Health Castle)
Fibre Information (Help with Cooking)
Fibre Information (Net Doctor)
Fibre Information (The Healthier Life)
Fibre Information (Wikipedia)
Weight Loss Resources

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Can Improving your Fitness Help Prevent Cancer?

In my last few articles I have discussed the main types of cancer in some depth.  Whilst some of the articles did go a little outside this blog’s topic area there was a reason for this.  I had heard from a number of people that a lot of modern health ailments including diabetes and cancer were largely due to an increasingly sedentary lifestyle and an increasingly poor diet, particularly in the developed Western world.  After identifying strong links between diabetes and fitness I wanted to determine whether this was also true for cancer.  So what are my conclusion on the topic?  Read on to find out.

1) DIET:- According to this study you can reduce your risk of colon cancer by eating less red meat and consuming more fibre.  This study also suggests that a fibre rich diet with lots of fruits, vegetables and whole grains can reduce your risk of prostate cancer.

Apart from the direct links between diet and cancer mentioned above, there are also some less direct links between diet and other types of cancer.  This article suggests that a diet rich in fruit and vegetables can help prevent lung cancer and the associated small cell lung cancer because of the anti-oxidants and vitamins they contain.  Diet is also believed to influence your risk of contracting breast cancer and ovarian cancer with this article and this article suggesting that what we eat could affect our chances of developing these two types of cancer.

Although it is difficult to correlate diet and cancer risk (due to the huge variances in what individuals eat every day e.g. two people with a healthy diet may still eat completely different foods), there does seem to be some kind of link between the two.  In particular, a diet rich in fibre (particularly if that fibre is sourced from fruits and vegetables) looks like it can help prevent a variety of cancers.  Adding a little fibre to your diet is not hard.  Eat a couple of pieces of fruit each day and add some extra vegetables to your evening meal and not only could you be protecting yourself from cancer but you will feel a lot better too.  Ever since I made a concious effort to get more fibre into my diet I have felt more alert and less tired.  If it helps me reduce my risk of cancer too then that’s a fantastic bonus.

2) EXERCISE:- Like diet, there are a number of strong links between certain types of cancer and exercise.  This article suggests that regular exercise can reduce your risk of contracting colon cancer by up to 50%.  Breast cancer risk is also thought to be reduced through regular exercise, with this article indicating that moderate exercise five times per week can lower your chances of getting the disease.  Physical activity is also linked with a reduced risk of lung cancer according to this article.  For prostate cancer, the same study indicates that 30 minutes of moderate physical activity each day can reduce your risk.  Exercise can help prevent ovarian cancer too according to this article.  This article even goes as far as suggesting that your risk of skin cancer can be reduced through exercise.

Again, it is difficult to establish a causal relationship between exercise and cancer because there are so many other factors at play.  Whilst some of the evidence is less than convincing (the skin cancer experiment was only performed on mice) and research into the links between cancer and exercise needs to be more conclusive, there does appear to be a connection.  We are still quite a way from understanding exactly why exercise can reduce the risk for certain cancer types but surely it is worth investing 30 minutes per day until that conclusive evidence materialises?  Doing more physical activity is not difficult.  You just have to make the commitment and set aside the time each day.  By doing this not only will you help potentially protect yourself against cancer but you will also realise many more fantastic benefits.

3) ALCOHOL:- According to this article, alcohol consumption can cause 7 types of cancer which are:

- Breast Cancer.
- Colon Cancer.
- Laryngeal Cancer (the voice box).
- Liver Cancer.
- Mouth Cancer.
- Oesophageal Cancer (the food pipe).
- Pharyngeal Cancer (the upper throat).

Drinking more alcohol increases your risk whilst cutting down reduces your risk.  It also does not matter what type of alcoholic beverage you consume (wine, beer or spirit) because it is the actual alcohol that does the damage, not the other ingredients in the drink.  There are however believed to be safe limits for alcohol consumption which are:

- 2 units/1 small drink per day for women.
- 3 or 4 units/2 small drinks per day for men.

Of the cancer types I have discussed in detail, alcohol affects breast cancer and colon cancer.  It appears that reducing your consumption could really reduce your risk for these two types of cancer.  Unlike the evidence on diet and exercise, the link between alcohol and cancer risk is much stronger as it is established that alcohol can damage your cells.

Cutting down on alcohol can be hard, especially when it has become part of your lifestyle.  For me personally, taking alcohol out of my life completely would be nearly impossible.  The key here is to make small changes.  If you are used to drinking alcohol with every meal then instead try and drink it with every other meal instead.  If you tend to drink a lot on nights out with friends then try and drink less next time or if you find this too difficult try and have fewer alcohol orientated nights out.  Simply do whatever you can to reduce your alcoholic intake from what it was previously and you will be taking steps towards preventing a number of cancers.

4) SMOKING:- As most people know smoking is strongly linked with lung cancer (and small cell lung cancer.  According to Cancer Research UK 90% of lung cancers are caused by smoking.  Smoking is also linked with an increased risk of mesothelioma (a form of lung cancer which develops as a result of asbestos exposure) when combined with exposure to asbestos according to the National Cancer Institute.

However, what most people do not know is that smoking is linked other non-lung related cancers too.  According to this article smoking increases your risk for colon cancer because the carcinogens in the tobacco are transported to the colon after smoking.  Cancer Research UK also suggest that smoking is responsible for the following cancers:

- Bladder Cancer.
- Cervix Cancer.
- Kidney Cancer.
- Laryngeal Cancer (the voice box).
- Liver Cancer.
- Mouth Cancer.
- Oesophageal Cancer (the food pipe).
- Pancreatic Cancer.
- Stomach Cancer.

According to the same article, from Cancer Research UK smoking is the biggest cause of cancer worldwide accounting for an astonishing 25% of UK cancer deaths.  The reason behind this is that cigarettes contain a huge 70 cancer causing substances which enter the lungs and can spread to other parts of the body, every time cigarette smoke is inhaled.

Whilst there are links between diet, exercise, alcohol and cancer, none of these are as strong as the link between smoking and cancer.  Smoking significantly increases your chances of developing certain types of cancer so if you do currently smoke I highly recommend that you quit.  If you do not smoke then don’t even think of starting.  I have never been a regular smoker so I am not going to try and imagine how difficult it can be for some people to quit.  However, I have written a series of articles on quitting smoking that may prove helpful.  Although quitting is unlikely to be easy, by giving up the cigarettes for good you will realise a number of health benefits and eliminate the most significant cancer risk around.

Although more research still needs to be done to drill down the exact causes of certain cancers there is more than enough evidence available to establish a strong link between cancer risk and lifestyle choices.  When little was known about cancer it was seen as an abnormal disease which was difficult to treat.  However, as more and more research into the topic becomes available it can be seen that we should be looking towards cancer prevention so that it never becomes advanced enough to require cancer treatment.  Improving your health and fitness levels by exercising regularly, improving your diet, reducing alcohol consumption and quitting smoking is one of the best preventative measures you can take.  Whilst being fitter will not make you immune to cancer, it will seriously lower your risk.  If you have been reading this blog for some time then cancer prevention is another thing that you can add to the long list of fitness benefits.  If you are just getting started on your fitness program or want to improve your fitness levels, then what better incentive to get going today?  I hope you have enjoyed these articles on cancer and found them informative.  If you have anything you would like to add please leave me a comment.

Whilst every intention has been made to make this article accurate and informative, it is intended for general information only. Skin cancer is a very serious, life threatening condition and you should discuss any concerns, treatments or lifestyle changes fully with your doctor.

Sources:
Alcohol and Cancer (Cancer Research UK)
Diet and Breast Cancer Information (Cancer Research UK)
Diet and Colon Cancer Study (BBC)
Diet and Lung Cancer Information (Cancer Research UK)
Diet and Ovarian Cancer (Cancer Research UK)
Exercise and Breast Cancer (BBC)
Exercise and Colon Cancer (Cancer Research UK)
Exercise and Lung Cancer (Medical News Today)
Exercise and Ovarian Cancer (Medical News Today)
Exercise and Skin Cancer (The Times Online)
Lifestyle and Prostate Cancer Study (Natural News)
Smoking and Cancer (Cancer Research UK)
Smoking and Colon Cancer (About.com)
Smoking and Lung Cancer (Cancer Research UK)
Smoking and Mesothelioma (National Cancer Institute)

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