Nutrition Tip of the Week no. 8

Tip #8
Fiber Facts
by Dr. John Berardi

Shoot for about 40-50g of mixed fiber per day, but no more. The absolute lower limit is 20g per day. Your main fiber sources should be (in order of importance): vegetables, beans, nuts, fruit, and grains (like oatmeal). If you eat 1 oz of mixed nuts, 1 apple, 2 cups of kidney beans, and 2 cups of mixed vegetables each day, you’ll be getting 41g of fiber. Also, a small amount of supplemental fiber is okay. You can get soluble fiber from psyllium, guar gum, and apple pectin, and insoluble fiber from flax seeds.

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Look out for another nutrition tip next week.

Nothing much of note!

Nothing much to report. Went swimming today. Didn’t want to, but I went anyway. I was rewarded by a no-icicles-floating-in-the-water pool, which made a nice change. Was late again but managed 16 lengths in 20 minutes. It’s worth remembering that on my first attempt around 10 days ago I could only rustle up 16 lengths in 30 minutes!

Also, today was the first of my week 2 toning workouts. I’ve written to Self to ask for permission to upload the pictures from the workout but haven’t heard back yet. To up the intensity this week, the exercises were performed as supersets on day 1 (today). That’s 2 sets of 15 reps of 5 supersets. Day 2, which will be on Friday, will be the same as last week: 2 sets of 20 reps of 10 exercises. The exercises in each superset used the same muscle groups (mostly) so the muscles were pre-tired on the first exercise before doing the second one. For example a squat followed by a calf raise, then a short rest before repeating the superset.

Anyway, exercise is all on schedule and going to plan. Bit lax on the diet this evening, though. Chinese take-away. Ordered a relatively healthy meal, but then spoilt it by having spare ribs too. Oh well. Will have to be on my best behaviour for the rest of the week.