Last week in my weight loss class, we discussed the importance of fiber. The recommended amount of fiber for a healthy diet is 25 to 30 grams per day. I don’t count fiber grams, and just figured that I got enough fiber. But after looking at the fiber in some food I eat, I think I was wrong. For example, one Van’s waffle with peanut butter only has .8 grams of fiber. That’s not even a whole gram! I am going to try to count my fiber intake for a day or two to see how much I actually get.
Fiber is good for your body because not only does it help you feel full, but it passes through your digestive system and gets rid of all unnecessary waste from digestible food. Some fiber-rich foods include:
Dried beans and peas
Dried fruits – figs, apricots, and dates
Raspberries, blackberries, and strawberries
Whole-wheat and whole-grain products – rye, oats, buckwheat, stone ground cornmeal
Baked potato with the skin
Plums, pears, apples
Danny went to the grocery store last night, and I asked him to grab a box of Fiber Worms One, so I could work on meeting my fiber quota. Have you ever seen the original Fiber One cereal? It looks like little worms.
The taste of the cereal is fine, but the appearance is not. Who wants to eat cereal that looks like gross worms? That’s dumb. I closed my eyes when I ate it. 1/2 cup has only 60 calories and 14 grams of fiber! If you eat just one cup of this cereal, you’ve already got your day’s worth of fiber in by 8 am!
My brother emailed me an article from Men’s Health magazine called 101 Tips For Your Best Run Ever. I picked some of my favorite tips, but you can read the full article here.
9. Don’t crush the egg “Don’t clench your fists in a white-knuckle grip. Instead, run with a cupped hand, thumbs resting on the fingers, as if you were protecting an egg in each palm.” —Runner’s World editors 10. Make time for a quickie “If 15 minutes is all the time I have, I still run. Fifteen minutes of running is better than not running at all.” —Dr. Duncan Macdonald, former U.S. record holder at 5000 (set when he was in medical school) 13. Warm up, then stretch “Try some light jogging or walking before you stretch, or stretch after you run. Stretching ‘cold’ muscles can cause more harm than good.” —Runner’s World editors 16. Listen up! “You must listen to your body. Run through annoyance, but not through pain.” —Dr. George Sheehan 18. Come ready to play “Fitness has to be fun. If it isn’t, there will be no fitness. Play is the process. Fitness is merely the product.” —Dr. George Sheehan 28. Toss out the clutter ”Throw away your 10-function chronometer, heart-rate monitor with the computer printout, training log, high-tech underwear, pace charts, and laboratory-rat-tested-air-injected-gel-lined-mo-tion-control-top-of-the-line footwear. Run with your own imagination.” —Lorraine Moller, 1992 Olympic marathon bronze medalist 44. Rest assured “Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days.” —PattiSue Plumer, two-time U.S. Olympian 47. “Chip” away at it “Think chest/hips/push, or CHP, when it’s time for uphill running. Chest up, hips forward, push strongly off each foot.” —Jeff Galloway 59. Stay in control “Run your own race at an even pace. Consider the course, the temperature, the weather, and most importantly, your current level of fitness.” —Marty Liquori 62. Get over it “If you have a bad workout or run a bad race, allow yourself exactly 1 hour to stew about it—then move on.” —Steve Scott, coach and U.S. record holder in the mile 71. Stay on pace “It’s better to run too slow at the start than too fast and get into oxygen debt, which is what 99.9 percent of runners do. You have to learn pace.” —Bill Bowerman, renowned University of Oregon coach 74. Go minimalist “Marathon training doesn’t have to be a grind. By running for about 30 minutes two times a week, and by gradually increasing the length of a third weekly run—the long run—anyone can finish a marathon.” —Jeff Galloway 86. Divide by three “Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” —Mike Fanelli, runner and coach 100. Feel the magic . . . “For me, running is a lifestyle and an art. I’m far more interested in the magic of it than the mechanics.” —Lorraine Moller
I think I tweaked my knee during squats this morning because it really hurts (why do I always seem to be complaining about an injury?!). What’s weird is that it hurts to the touch, almost like a bruise, but it’s not a bruise. I have never had a pain like this before. It’s not a horrible pain, just a different pain. I took some Advil and iced it. I need to be all better for the Mother’s Day 5k this weekend!
For lunch today, I tried to get a little more fiber in my diet. Okay, okay, I didn’t try at all, it just worked out that way.
I had a bagelwich (5 grams of fiber), broccoli (5.1 grams of fiber), and watermelon (.6 grams of fiber).
That’s a total of 10.7 grams of fiber, and 24.7 grams for the day so far, and it’s only lunch time. Thanks, Fiber Worms.
Danny went on a field trip with Jacob’s class today (his last one of elementary school!), and when they get home we are going to the DMV to renew my driver’s license. My birthday is coming up in two weeks, and license expires. I much rather go to the DMV on a weekday than a weekend.
Since my birthday is coming up, my inbox and mail box have been filling up with all my free birthday offers. My favorite ones are:
Any free Starbucks drink
Any free Dunkin Donuts drink
Free Sephora birthday gift
I always love the Sephora gift, but I have to drive out to Woodfield Mall to get it.