Keep It Moving…

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Where’s the healthy options tray?

We hosted some of my family over the Thanksgiving holiday, and although I spend majority of the year coaching clients on best nutrition and exercise practices, I enjoy sharing meals filled with holiday favorites. Everything in moderation–even candied yams.

So, how do I emerge on New Year’s Day without weight gain or illness? I supplement. Say what you want about nutritional supplementation, but America’s disease stats aren’t selling me on the whole “you can get all your nutrition from food” practice of the past.

Before Thanksgiving week, I had just completed a 30 Days to Better Health detox program. Heading into the holidays, I knew my body’s systems were functioning optimally, so I enjoyed a few of my holiday favorites throughout the weekend.

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Be sure you know what is in your supplements and how they are made.

One of my favorite (and most beneficial) supplements is fiber. Your quality of health begins and ends in the digestive tract. Furthermore, the higher the quality of input, the higher performance you’ll receive from your body’s systems. Around holiday time, I commit to a daily fiber drink that contains 10 grams of a blend of soluble and insoluble fiber. This convenient packet travels with me, can be mixed on-the-go, and tastes great at any hour. You want a mix of both types of fiber in your system, and here’s why:

            Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

            Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.

Now I know most of you just made a mental note of certain foods listed above that you can’t eat. The reason I choose to supplement for health elements such as fiber, is because I rarely have the chance to consume high fiber foods. My life moves at a speed more conducive to nourishment on-the-go, and on those rare occasions we gather around the dinner table for a well-planned meal, most people don’t make recipes with high-fiber ingredients. Go figure.

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My advice for navigating through the holiday season? Supplement with quality fiber (and I don’t mean one mixed with a bunch of synthetic nonsense) and a probiotic for the duration to keep yourself satisfied and to keep the not-so-healthy-options (and toxic debris) moving through your digestive tract before they cause damage.

Here’s my usual morning meal during the holiday season:

Advocare’s Meal Replacement Shake (berry) mixed with Advocare’s Fiber drink (peach). Drinking this, post-workout, makes me feel like I can take on anything the day brings me.

Here are some other benefits of a high-fiber diet that nobody will discuss at the cocktail party:

            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.

            Helps maintain bowel 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 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. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.

            Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

            Aids in achieving healthy weight. 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.

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I took a separate piece of luggage to the Mrs. United States Pageant in Las Vegas for my supplemental nourishment and workout gear.

I know fiber isn’t a glamorous topic, but neither is disease, obesity, and low self-esteem. There is a way to stay on track with your health goals, and enjoy your holiday season.

A final thought for you… based on several different studies I’ve researched, the average daily fiber recommendation for adults is 35 grams for males and 25 for females. With all the processed foods and drinks out these days, a little extra wouldn’t hurt us.

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2 Comments to “Keep It Moving…”

  1. What probiotic do you recommend?

    • OneBode or Jarro have good ones. Jarro is in any Sprouts store (maybe Market Street too??) OneBode I have to order. Message me (info@laceypruett.com) and I’ll give you that info if you wish. 🙂 LP

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