Low-carb or keto diets seem to be all the rage nowadays, but the question is, is it better for fat loss in comparison to a moderate carbohydrate diet or low-fat diet? Many people who go on a keto-diet and restrict carbs, as well as calories end up losing a significant amount of weight and quickly at first but then it starts to slow down. This occurs by depleting water and glycogen stores in our body. […]
Having issues with your digestive system or notice that you are getting sick more often, maybe it is a good time to take a closer look at your gut health. Our gut plays a pretty big role in helping us to digest food, absorb nutrients, metabolize drugs and help aid in regulating our immune response. Our guts are also highly sensitive to not only the things we ingest but whether we are exercising or even […]
I was talking to a client the other day about seriously trying to drop some body fat. In the personal training world, many clients will primarily be training for fat loss. Sure you will have many that want to improve health, get stronger and the like, however, the majority of adult age clients will want to lose some fat. While there are many ways to lose body fat the number one factor will be consistency. I […]
What Goes on in the Gut Digestion has been a hot topic of discussion in the last couple of years. With the profound research coming out about how important our gut bacteria can be has opened our eyes to a whole new way of thinking about our health. Everything from our immune systems, brain, and even fat loss can be dramatically affected by what is going on in our guts. I have had my own […]
There are a few things in fitness and in life that seem to pop up all too often. One of the first things that come to mind is lower-back health. In everyday life, it can stop us in our tracks. From long days to sitting at a desk to hours upon hours of manual labor, the lumbar spine can start to feel not as resilient and at times, painful. In the gym and during various […]
Plateauing or plateau – a state of little or no change following a period of activity or progress. During my time as a trainer, I have heard the word “plateau” used all too often. Oftentimes it is simply because someone does not feel that there are getting anywhere with their health and fitness goals. They are pounding the pavement with their workouts and staying away from junk food. So, the natural thing to think when […]
Factors for Muscle Growth There is a great debate on what works best in the strength-training world for muscle growth. The simple answer is it depends on your goal and your experience level. There are many ways to construct a strength-training program and many variables that will determine your success. Sometimes you can use a periodization model to include multiple workouts splits in a given year. You can also follow an undulating periodization model where […]
Controlling Food Portions and Macronutrient Breakdown If many of us just stopped eating the amount of food volume that we consume, we would probably lose fat and feel better. Unfortunately, it is not that simple. I do not believe a calorie is a calorie. I also feel that reducing calories can make us become nutrient deficient, lack energy, lose muscle, and set ourselves up to overeat and fail in the end because calories are cut […]
Real Workouts. Real Eating. Real life.
What is fiber and are you getting enough fiber in your diet? Fiber is a complex carbohydrate that our body does not digest. Fiber can be divided into two general groups, soluble and insoluble. The main difference between these two is that soluble fiber can absorb water while insoluble fiber does not absorb water or dissolve in water. 
This means that when consuming foods rich in soluble fiber, it helps to keep our stools softer and pass more easily and foods rich in insoluble fiber helps to add bulk to our stools. Not only does fiber play a significant role in maintaining healthy digestion but also reduces the risks of cardiovascular diseases, gastrointestinal disorders, diabetes, high blood pressure and lowers cholesterol levels. Fiber can also help to reduce body fat by keeping you satiated and eating less.
In the U.S., almost 50% of the average diets are comprised of refined sugars, oils, dairy, and alcohol, all of which contain no fiber. That means almost 75% of people are not getting enough fiber in their diets. Adequate fiber intakes vary based on age and sex differences but a good range for fiber intake for men is about 40-45 grams per day and for women about 30-35 grams per day.
It is important to consume both insoluble and soluble fibers each day. Some foods rich in soluble fiber are oats, nuts, seeds, berries, and prunes. Some foods rich in insoluble fiber are broccoli, brussel sprouts, apples with the skin, beans, and barley. Getting fiber from fruits, vegetables, nuts, and whole grains is much better than consuming fiber supplements or fiber-enriched foods because they do not contain the micronutrients, phytochemicals, and water found in whole foods.
Be sure to slowly increase fiber intake to allow your body to get used to it and drink plenty of fluids to avoid uncomfortable digestive symptoms such as gas, bloating or constipation.
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