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Dear Members, Clients and Friends,

 

Fiber is Fabulous. It helps you feel full. 

Fiber keeps you moving! You won't sit still.

Eat apples, greens and beans to keep your body lean.

Fiber won't make you fat. It can't!

Eat Fiber for your heart. Eating fiber is really smart. (Bet you thought I was going to say something else)

 
Popcorn, Quinoa, Pumpkin Seeds. Give you body what it needs!
 
We've all been told that American's don't eat enough fiber, not nearly. But that still leaves us asking, "What is it? And why should we?"
   
Personal Trainer and Nutritional Counselor, Remy Maguire, explains. Fiber is basically roughage and found mostly in vegetables, grains, beans, and fruit. Keeping us "regular" is only one of fibers great strengths. Turns out this indigestible component of our food does a whole lot more good. As if that wasn't enough.
   
In case the box of Fiber One isn't calling your name these facts might sweeten the deal. Check out these benefits of a high-fiber diet courtesy of the Mayo Clinic.
   
* Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.
   
* Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
   
* Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
   
* Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
   
* Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.
   
* Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed - some studies show benefit, some show nothing and some suggest increased risk. If you're concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
   
* Entire article can be found here https://www.mayoclinic.com/health/fiber/NU00033
   
In the morning choose whole grain breads and cereals over empty white ones like muffins and bagels. Toss blackberries, raspberries on top of oatmeal or whole grain pancakes. Stir almonds and flax seeds into yogurt. Add fruit to everything.
   
One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving.
   
At lunch and dinner go for the beans. Beans are a filling addition to soups and salad and can serve as a vegetarian main dish when paired with fresh veggies and a healthy fat like olive oil or avocado. Kindey, black, mung and garbonzo are all good picks.
   
Squash, lentils, sweet potato and artichokes are some of my other favorites.
   
So, how much do I need?
   
The recommended daily intake for total fiber is: 
   
Adult males, under age 50 38 grams daily
 
Adult males, over age 50 30 grams daily
 
Adult females, under age 50 25 grams daily
 
Adult females, over age 50 21 grams daily
 
Adult pregnant females 25-35 grams daily
     
Here's a killer, super easy, fiber full, recipe from friend and client P.G. Thanks for sharing this awesomeness. 


Kale and Apples   
1 bunch of kale
 
1 Large firm red apple (Gala or Fuji)
 
1 Large red onion
 
oil, salt
   
Wash kale, remove ribs and chop leaves. Slice onion and apple into crescents. Heat a few TBSP of oil in a large skillet over medium-high heat. Saut� the onions and apple until the onions are translucent. Add the kale and a pinch of salt, cover. There should be enough water on the kale to steam. Cook 4-3 minutes uncover and continue to cook until all the water is evaporated and the kale is tender.
   
I served this as a side dish with pork tenderloin and cherry compote, delicious. 
   
So, fiber is the topic this week. Look for it. Fit more into your diet. And very importantly, drink more water when you do. Water and fiber are a team to flush out your system.

 

 

 

  Remy Maguire

 NASM-Personal Trainer 
  ACE - Lifestyle and Weight  Management Coach

 

Fall Events and Programs       

  • Tonight! Cause this is Thriller, Thriller night . Come and Learn the Thriller Dance with Aksana. Friday, Oct 24th at 6:30pm. Costumes are encouraged but not required. Bring your friends and family!Give us a call right now to register (503) 287-0655.
  • Belly Dance Boot Camp with Aksana begins Wed. Oct. 29th 7:30pm
  • Mat Pilates 101 Workshop - in this workshop you will learn the Pilates fundamentals and cueing to help you achieve maximum results in group fitness mat Pilates classes. Cost = complimentary
  • More bang for your buck! Team Training & Specialty Team Trainings. Enjoy these full body workouts with only 2 - 4 others. The options include, TRX, boxing, Pilates reformer and 30 min. High Intensity Interval Trainings. Small Group Team Trainings for as low as $12.50/half hour.Ask the front desk for more details.

YOU DO NOT NEED TO BE A MEMBER TO ENJOY THESE PROGRAMS!  

 

Your Northwest Women's Fitness Team 

Client of the Month
October 2014
Maria Siasiakis

 

"There's something about the concept of starting over that's so enticing; a blank slate, a new beginning. Everything's possible! But I don't think it's fair to dismiss the past and say "this is the real me, I don't even recognize that person anymore". Instead of a complete tabula rasa, I would like to think that who I used to be, the person who was on the verge of obesity, struggling to find herself in all sorts of empty labels and definitions, is not buried somewhere deep within, but is instead an integral part of my transformation.

 

I was born and raised in a small town in Greece, and even though it's home and always will be, my memories of growing up have always been embedded in this context of judgment masked as concern and gossip. Comments like "you've put on some weight, huh?" accompanied by pity looks are paradoxically followed by forcing that person to eat ridiculous amounts of food under the premise of hospitality. It's weird and probably hard to imagine!

 

While I was in college, I struggled as so many other girls have with bulimia. At that time, I remember using exercise as a way to cancel out the effects of overeating- I saw exercise, as well as fasting, as something I had to compulsively do to compensate. It was my punishment. Fast forward three years and I am so unbelievably happy to report that I am living a healthy and exciting life that is no longer defined and controlled by thoughts regarding food. I learned to love to exercise. Actually, that's not exactly the case, since the first time I did Zumba I practically fell in love and didn't have to "learn" to love it, it just happened! What I had to learn though was to be consistent, to keep pushing, to try new things and explore new possibilities that my body has to offer: Zumba, hiking, tennis and Pilates are my personal favorites!

 

As a huge nerd, I've always had some strong female characters as role models; women that have agency, intelligence and courage but also great physical strength- Buffy Summers, Kara Thrace, Zoe Washburne, Eowyn. I've always identified with aspects of these perfectly imperfect characters, but I had never felt what it was like to have a strong body, and most importantly confidence in that strength, like they do; and the journey to getting to that point is just so unbelievably awesome.

 

A major reason for why I am now 50 lbs lighter (which was less of a goal but more of a secondary gain) and so much happier are the amazing Zumba instructors whose passion inspired me; Christi, whose enthusiasm and positive energy was infectious; and Rachel, whose smile when I first walk in has always been such a source of comfort and support! Northwest Women's Fitness Club has been such a haven for me since I made my transatlantic move a year and a half ago. It has helped me come out of my shell, embrace my body and celebrate it. It has given me strength, energy, vitality and most importantly a sense of empowerment.

Thanks, NW Women's Fitness! You guys rock!"

 

Maria Siasiakis