Me Time!

I can't stress enough the importance of Me Time! I know, I know...we're all busy. We have work, we have school, we have 14 things on our plates and 12 more on the waiting list. But recharging is essential. Find time every day--even if it's 5 minutes--to unplug, disconnect, & recharge you! Linger over a cup of coffee, take a bath, mediate, go to a spinning class, or even lock yourself in the closet. It doesn't matter how or even how much, just make sure it's enough so that you can remind yourself that YOU ARE IMPORTANT! When you remember that you are important, you are more likely to make healthy choices. And while having a great support system makes the entire journey easier, these choices are something that only you can make. So take a few minutes or a day or even a week, but make sure your Me Time is all about Y-O-U! :)

~a little salt for the rim of margarita while I indulge in a bit of "Me Time"!

Roughing It!

To quote Havard University's School of Public Health [14]: it's time to start roughing it!

Here are some recommendations they make for increasing fiber

1. Eat whole fruits instead of drinking fruit juices.
2. Replace white rice, bread, and pasta with brown rice and whole grain products.
3. Choose whole grain cereals for breakfast.
4. Snack on raw vegetables instead of chips, crackers, or chocolate bars.
5. Substitute legumes for meat two to three times per week in chili and soups.
6. Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh). 

Okay, so how?  Well, again, the good folks at Harvard (all on the same website link above), nicely provide us a list of foods that you can add to your diet to increase both types of fiber (because they are both equally important!)

Soluble fiber is that which dissolves in water and is responsible for helping lower your cholesterol and regulating your blood sugar.

• Oatmeal, oatbran
• Nuts and seeds
• Legumes
• Beans
• Dried peas
• Lentils
• Apples
• Pears
• Strawberries
• Blueberries

Insoluble fiber is that which does not dissolve in water, and thus, really good at cleaning you out!

• Whole wheat bread
• Barley
• Couscous
• Brown rice
• Bulgur
• Whole grain breakfast cereals
• Wheat bran
• Seeds
• Carrots
• Cucumbers
• Zucchini
• Celery
• Tomatoes

Also, another great source of information on fiber is www.dietaryfiber.com which will provide you will all the information--and much more--you could ever want or need to know about fiber!

And again (yes, you're getting this on ever fiber post!) remember to drink your water and take it slow on increasing your fiber to avoid any unfortunate, um, side effects!

~a grain of salt for your bloody mary (because it has tomatoes and a celery stick, both of which help boost your insoluble fiber!)

An "F" for FABULOUS!

There are 2 types of fiber: soluble and insoluble.  WebMD defines them as:

"Soluble fibers bind with fatty acids and slow digestion so blood sugars are released more slowly into the body. These fibers help lower LDL (bad) cholesterol and help regulate blood sugar levels for people with diabetes. Insoluble fibers help move waste through the intestines and control the pH levels in the intestines. These fibers help prevent constipation and keep you regular." [13]

Basically one lowers your cholesterol and regulates blood sugar and the other makes you poop!  Either way, they are both very important to your overall health.

You'll feel better, you're blood sugars will even out, you'll lower your risk for developing cardiovascular disease, not to mention strokes and diabetes, and of course, you'll poop better and regularly.  All of this will make you a much happier person (just ask anyone who doesn't poop regularly!!) And, of course, one more reminder about increasing your intake slowly!

~a grain of salt for your bloody mary (for extra fiber, of course!)