14 Day Fiber Challenge

Want to make healthier choices and don’t know where to start. Calorie counting, macro-tracking, food weighing seem over-whelming.  Your first step to better health can be as easy as increasing your fiber intake. Most people fall short of the goal of 25-35grams a day. Why, because we grab easy, high carb, low fiber, pre-packaged foods. The result, our digestive system is not running at it’s best, we are not absorbing all the nutrients we need and we have difficultly eliminating the things are body does not need. All that can lead to bloating, feeling run down, lack of mental clarity and just not performing at our best.

How does increasing fiber help all this? Whole foods, foods closer to their natural form, are higher in fiber. By swapping processed foods for nutrient dense foods, you will begin to heal your gut, increase your energy and help control weight management.

9 Health Benefits of Fiber
Blood sugar control: Soluble fiber may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.
Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.
Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent
Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.
Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.
Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis – an inflammation of polyps in your intestine – by 40 percent.
Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.
Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.
Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

High Fiber Food

Basic Plan:

Choose vegetables, fruits, whole grains, beans. Swap “white sugar, white flour” for more nutrient dense options. Read fiber labels on packaged breads and pastas. Look for 100% whole grain (not whole wheat flour) and a fiber content of 3-7 grams. Trade white pasta for bean pastas. White rice for brown, quinoa or buckwheat. Trade packaged cookies for fruit or homemade whole grain oatmeal & chia seed cookies. Have fun and enjoy finding new favorite foods and recipes.

fiber-rich-foods-list

Want up your gut health even more, add pre and probiotic foods to you menu. They help good bacteria grow in your intestine, increasing your health benefits even more.

biotics

Positive Energy, Positive Results

Inspired by a member of my 6:15am Monday tribe who gave me a compliment that made my day ” Your energy is infectious and so positive, so needed for a 6am workout.”

Your energy and attitude not only affects those around you, but the results you will get. Do you face your workout, eating plan, daily errands with dread or do you go in excited ready to see change, reach your goals and find a sense of achievement? You get to choose. Smile during your workout, compliment someone’s form or cute workout shoes, be excited to try a new recipe, expect success in your daily tasks.

Take the 30 seconds to brighten someone’s day, so they are built with positive energy to pass on to another.

positive-energy

 

We Remember

CONTACT/S: 30 Exhibition -ACP

We remember all those who sacrificed their lives, their loved ones, their friends, their co-workers. We pray for all those that showed compassion, risked their lives or just reached out a hand in comfort. So much was lost, so much sadness, fear and uncertainty. Yet we did come together as a nation and that opportunity is available to us everyday, in every situation. Together we are stronger. Thank you to all our military service members, fire fighters, police officers, rescue workers, EMTs, all those that choose to serve no matter the cost. We promised the families that suffered such a devastating loss that we would never forget. We Remember.

DACA-Have Your Voice Heard

Attorney Generals from the following states signed and sent a letter threatening to sue if the Deferred Action for Childhood Arrival (DACA) was not dismantled by the Federal Government: Texas, Alabama, Arkansas, Kansas, Louisiana, Nebraska, South Carolina, Tennessee, West Virginia, and Idaho (Idaho’s Governor also signed it.) That could have resulted in an immediate end to the program making people currently working and going to school under work permits they paid for and renew every 2 years, invalid.

More info and a copy of the letter here

Congress is now responsible to create a new program in the next 6 months. Write your Senators and Congress Members and have your voice heard.

AZ Representatives

More Congress Members here and here

Your Vote, Your Voice. Take the time to be part of the change you want to see.

Who DACA was designed to cover

DACA-700x460

Benefits provided for 2 years with approved application and $465.00 fee

daca benefits

Growing Spirits And Strengthening Souls

In times when it feels like the world is hurting so much and we don’t know what to do to help, we can make a difference just by being kind. Many of us wish we could be in the areas of people suffering and making a hands on difference, or that we could donate more money than the little our budgets may allow. What we can do is make life better in the people’s lives we encounter everyday. Be kind, lend a hand, build each other up. That is how we help spirits grow, strengthen souls and be part of the rebuilding.

Every Act Of Kindness