The Benefits of a High-Fibre Diet

Many of us have heard about the benefits of dietary fibre, but likely aren’t getting enough of it, and may not even be sure why we need it! Studies have shown that a diet high in fibre helps to reduce the risk of digestive and bowel diseases, stabilize blood glucose levels and lower cholesterol, and even aid in weight loss.

There are two types of dietary fibre: soluble and insoluble, and it is important to consume both types. Soluble fibre contains gums and pectin, and helps to stabilize the levels of blood sugar in our bodies. It slows down the absorption rate of glucose in our bloodstream, which helps to control appetite and reduces the risk of dangerous blood clots forming. Some researches believe a high rate of insulin production over time can contribute to type 2 diabetes, which significantly increases the risk of heart disease and stroke. Soluble fibre helps to control spikes in blood sugar that stimulate the production of insulin in the pancreas. Insoluble fibre contains cellulose, lignin and hemicellulose, and aids in maintaining a healthy digestive system. Insoluble fibre absorbs a high amount of water, which increases the weight of stools and speeds up the passage of waste through the intestinal tract. It also helps to prevent constipation and reduces the symptoms of digestive and bowel diseases.

The American Dietetic Association (ADA) recommends a daily fibre intake of 25 to 30 grams; however, the average Canadian adult consumes only 12 grams a day, or less. You may be wondering how to increase your daily fibre intake without dramatically altering your diet. Fortunately, it is easy to increase the amount of fibre in your diet by making a few minor changes. For example, two slices of white bread contain 1.5 grams of fibre, whereas two slices of wholegrain bread contain 2.9 grams. Rather than snacking on a bag of chips, you can get 3.0 grams of dietary fibre in just 25 almonds. Increasing the intake of fruits and vegetables in your diet is also a great way to get more fibre. A bowl of cereal or oats paired with an apple and a banana is high-fibre breakfast that will leave you feeling full longer, and when you begin to feel those hunger pains before lunch, have an apple or pear instead of one of the leftover donuts in the lunchroom. Replace your unhealthy between-meals snacks with rye or whole-wheat crackers, dried fruit or nuts. Another easy way to increase your intake of dietary fibre is to incorporate beans, lentils and brown rice into soups and casserole dishes. Just one cup of brown rice has 11 grams of fibre, and one cup of cooked black beans has 19.4 grams.

Although most of us are not consuming nearly enough fibre, it is important to be cautious about the rate of which we increase our intake of dietary fibre. A sudden and significant increase in fibre intake may result in bloating, gas or abdominal pain. A healthy way to gradually increase the fibre in your diet is to consume five grams more than you normally would over a three to five-day period, while drinking plenty of water. It is also important to note that the recommended fibre intake for children differs from that of adults, and can be calculated by adding five grams of fibre to the child’s age in years.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Pack Fruit For a Healthy Snack

Question:

I am a college student and when I get hungry in between classes I often buy something from the vending machine, what is the best thing to have?

Answer:

Most vending machines contain few if any nutritious foods. Many people choose sunflower seeds or peanuts thinking they are having a healthy snack. While nuts and seeds contain valuable vitamins and minerals, they should be eaten in moderation. One cup of sunflower seeds has about 65 grams of fat and one cup of peanuts has about 70 grams of fat. Chocolate, another popular choice, usually contains large amounts of sugar. This adds carbohydrates to your diet without adding any significant vitamins and minerals. To avoid high fat or high sugar options bring a few pieces of fruit for a convenient and nutritious snack. Fresh fruit is a good source of vitamins and minerals and an excellent substitute for candies or chocolate bars that contain few nutrients. Yogurt is also an excellent portable snack that is high in protein, calcium, vitamin A and vitamin D.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Karp Eats Buffalo – Goes Wild!

The battle to maintain a healthier lifestyle coupled with an attempt to be more socially responsible has led many people to search for alternative low-fat protein sources which are also organic. Seeing some statistics showing that products such as Bison and Ostrich were great low-fat alternatives, I contacted a local Burnaby company called Hills Foods.

The company’s motto is, “ Our Business Is Going Wild” and, according to the owner Mark Hills, it is. They are not only barely keeping up with the multi-million dollar North American demand, but they are also struggling to meet the demands of Europe. Hills recently sent a 40,000 pound container of Muskox to Europe where the scare of mad-cow disease has forced consumers to seek out other options. Hills generously provided me with a tour of his outlet and gave me a number of impressive statistics on all his certified organic products from beef to ostrich to wild arctic muskox.

In my own search, I started with the Bison Rib Eye steak. On Hills’ advice, I barbequed the steak carefully, so as not to overcook it (Bison steaks are best rare or medium). As it turned out, Bison tastes great! With a sweet, rich flavour, not only was it one of the flavourful meats that I have ever tasted, it was also one of the healthiest. The 8 oz. Filet contained a mere 4 g. of fat (12%) of calories, which is approximately 70% less than a similar cut of beef.

The growing popularity of these alternative protein sources is due in part to their exceptional and exquisite flavour and their nutritional and health value. Wild game meats offer lower fat and cholesterol counts and higher protein levels than domestic meats. One serving of broiled ostrich contains 2.7g of fat, 127 calories and 26g of protein; about _ of the fat, nearly half the calories, with an equivalent amount of protein as beef. Bison, Muskox and venison also offer healthy comparisons.

It is not only the less typical meats that are popular, certified organic beef is also in high demand. This is due also to a growing awareness of social and environmental concerns along with health issues. To be certified organic, the meat must adhere to strict standards in both the treatment and production. These meats have been given free range, no genetically modified feed, no hormones or antibiotics, and no animal byproduct in their feed. Everything in the process from the raising of the animal to the moment it is purchased is regulated, which means what you eat is healthier for your body and for your conscience.

These meats can actually be found more readily than you might think. Organic food stores such as Capers and Choices are expanding while independent meat marketers are also offering “certified organic”. But even unexpected places such as Buy Low Foods, Supervalue and Canada Safeway have become more aware, offering certified organic beef or Free-run Unmedicated chicken in some stores. Many of the fine-dining establishments in the lower mainland also offer wild game meats such as venison, ostrich, buffalo and muskox.

So if you are looking to add variety to your diet, but still want to keep the fat and calorie content low, keep synthetic chemicals out of your body or are concerned about ethical animal treatment, certified organic and naturally raised products really are a viable alternative.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Jumpstart your day with breakfast!

Breakfast is the most important meal of the day!

It provides you with vital energy that is required to jump start your metabolism after the long night of fasting. By adding breakfast each day you will be less inclined to snack on those high calorie and high fat foods during those “sleepy” afternoons. Following are some healthy breakfast ideas and some not-so-healthy ideas.

HEALTHY

	Calories	Fat(g)
Oatmeal (1 cup cooked)	145	2.5
Cereal and Skim Milk (1 cup Corn Flakes, 1 cup Skim Milk)	196	0.54
Egg-white Omelete and Veggies (4 egg whites, 1 cup chopped vegetables)	100	0
Bagel (1 large)	250-350	2.5
Fat-free Cream Cheese (1 T)	30	0
Jam (1 T)	54	0
Low-fat Yogurt and Berries (1 cup with 1 cup berries)	210	3.5

NOT-SO-HEALTHY

	Calories	Fat(g)
Croissant (1, plain)	300	17
Muffin (1 large)	320	11
Donut (1, glazed)	280	12
Butter (1 T)	101	11.5
Margarine (1 T)	101	11.5
Cream Cheese (1 T)	50	5

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Don’t be Fooled Into Eating Fat

Eating a healthy diet that is low in fat and simple sugars is not easy. If you prepare your food at home you have control over what you are getting, but if you eat out frequently you cannot be sure about what you are eating. Do you ever wonder why food always tastes better in a restaurant? It is usually because the flavour is enhanced by the addition of fats, sugar or sodium.

Many restaurants are offering grilled products as an alternative to fried products in an effort to reduce the fat content. In some cases this may be effective, however, often the meat is grilled in a pan with butter or oil, which adds fat. To avoid this, ask your server how the products are prepared – grilling over an open fire or barbequing has the least fat. Also remember that some words indicate high-fat preparation methods. For example, “basted” means brushed with melted fat, “braised” means browned in fat, and “au gratin” means topped with bread crumbs, butter and cheese.

Also be careful when eating bread and butter before your meal. Calories from refined white bread can easily add up and be stored as fat. Not to mention that a mere one-tablespoon of butter has 11 grams of fat and 100 calories.

There is also hidden fat in many appetizers, including salads! The lettuce and vegetable ingredients usually contain no fat, but you have to look out for the salad dressing and the garnishes. One to two tablespoons of oil & vinegar dressing can add up to as much as 15 grams of fat. Also beware of garnishes on salads such as nuts and cheese. Even a small ¼ cup of peanuts or almonds has approximately 20 grams of fat and a slim 1oz of cheese has approximately 8 grams of fat. A low-fat alternative would be to request vinaigrette dressing (without the oil) with some lemon wedges or you can request the dressing on the side so you are able to limit the quantity.

If you are at a sports event and you decide to have sunflower seeds for a low-fat snack think again. One cup of sunflower seeds has approximately 68 grams of fat. To avoid this or other hi fat foods bring a few pieces of fruit for a convenient and nutritious snack. Fresh fruits are good sources of vitamins and minerals and are excellent substitutes for candy, cookies and cakes, which contain few nutrients.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Healthy Eating and Nutrition Facts

Today’s article includes a variety of health and fitness facts. Enclosed are some fit tips that answer commonly asked questions and also some important but not commonly known fitness facts. If you want to test out your health and fitness knowledge, read on!

- One tablespoon of olive oil has approximately 13 grams of fat and 120 calories.

- A healthy range for body-fat for men is 8-15%, women are healthy between 18-25%.

- Improving your hamstring flexibility and abdominal strength can reduce your lower back pain.

- One cup of peanuts has 830 calories and 70 grams of fat.

- Improving your posture can lead to reduced headaches.

- Egg whites have no fat but egg yolks have approximately five grams of fat in each one.

- Stability balls(a.k.a. Swiss Balls) were developed in Switzerland about 90 years ago, where they were predominantly used by physiotherapists.

- One avocado has the same calories as six apples.

- Your maximum heart rate can be determined by subtracting your age from 220.

- Plyometric exercises are good for athletes that want to improve their speed and acceleration.

- Regular exercise combined with healthy eating can lower your cholesterol and blood pressure.

- Sweating is one of your body’s cooling mechanisms and is related to the relative humidity in the air, the greater the humidity the more you may sweat.

- Regular weight bearing exercises are good for osteoporosis prevention.

- Exercising in the morning can increase your metabolism causing you to burn more calories throughout the day.

- Stretching is an important part of an exercise program as it can prevent injuries, improve performance and reduce muscular soreness.

- Water cleanses your body of toxins and wastes and helps your liver convert fat into usable energy so be sure to drink at least eight cups of water a day.

- A “superset” is when you perform two sets back to back with no rest in between.

- The goal of your warm-up is to slightly elevate your body temperature and to increase the blood flow through your muscles.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Brightly Colored Foods May Be A Good Source Of Antioxidants

As we become a more health conscious community, we begin to hear more about the benefits of healthy foods, and more specifically about the importance of including certain vitamins and minerals in your diet, such as antioxidants. You may have already heard that antioxidants are good for your skin and hair, but studies have also shown they help to slow the aging process and prevent some diseases.

Fortunately, there are many sources of antioxidants in foods. A basic rule is to go for brightly colored fruits and vegetables, although there are some exceptions, such as cauliflower. Blueberries are the fruit highest in antioxidants, and watercress is the vegetable. Some other antioxidant rich foods include spinach, broccoli, cranberries, asparagus, tomatoes, butternut squash and mangoes.

Antioxidants neutralize free radicals, which can be destructive to cell production in high quantities. Though the production of free radicals is a natural part of life and an important agent in oxidation in our bodies, environmental factors can increase the occurrence of these potentially destructive molecules, such as overexposure to UV radiation, pollutants and alcohol. Free radicals can also be caused by stress, as well as high-intensity, short-burst activity, such as with interval training. Eating a meal high in antioxidants following this type of activity would help to combat overproduction of free radicals.

Free radicals attack fat molecules, which can cause deterioration of the cell membrane, and ultimately lead to disease. Free radicals also attack DNA molecules, which may cause DNA to mutate and potentially lead to cancer. High levels of free radicals in the body have also been linked to aging and a host of different illnesses, including heart disease, asthma, stroke and ulcerative colitis. Antioxidants help by reacting to free radicals before they become destructive. Our body naturally produces some antioxidants, but it is also important to obtain them through diet.

Antioxidants that come from outside the body include vitamins C and E, beta-carotene and the mineral selenium. There are many other types of antioxidants, but these are the most commonly found in food.

Vitamin C is a water-soluble vitamin, also known as ascorbic acid. It is found in all bodily fluids; however, it cannot be stored, so it is important to get it from different outside sources, such as strawberries and leafy vegetables. Vitamin C has been know to help heal wounds and prevent several ailments and diseases, such as asthma, cataracts and heart disease. Vitamin E is a fat-soluble vitamin, and fortunately one that can be stored in our bodies. Studies have shown that it helps to delay aging and heal sunburn, and has benefits for diabetes, immunity and Alzheimer’s disease. It can be found in whole grains, seeds and vegetable and fish-liver oil. Beta-carotene is a carotenoid that has been found to protect dark green, orange and yellow vegetables from solar radiation damage, and is believed to perform a similar function in the human body. Beta-carotene is also believed to help prevent cataracts and macular degeneration. Carrots, sweet potatoes, kale and apricots are high in this type of antioxidant. Selenium is believed to help fight cell damage, and is also thought to help to prevent cancer, as well as decrease mortality rates in cancer patients. It has also been found to protect against viral infections; however, large doses of this mineral can be toxic. Fish, red meat and eggs are thought to be good sources of selenium. Though it is possible to increase your antioxidant intake through the use of supplements, the combination of complimentary nutrients in antioxidant-rich foods is more beneficial, and helps to ensure you’re getting the right type and amount of antioxidants. Researchers have also said that combining different types of antioxidants through diet makes them more beneficial than if you were to consume them separately. Foods high in antioxidants are also generally very good for you, and are an important part of a healthy diet.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

Alternative Organic Protein Sources

The battle to maintain a healthier lifestyle coupled with an attempt to be more socially responsible has led many people to search for alternative low-fat protein sources which are also organic.

After researching the fat, protein, and calorie composition of Ostrich, Muskox and Bison, I realized that these products have a similar fat and protein content as chicken or fish but can offer a more dramatic flavour. In my own search, I started with the Bison Rib Eye steak. I barbequed the steak carefully, so as not to overcook it (Bison steaks are best rare or medium). As it turned out, Bison tastes great! With a sweet, rich flavour, not only was it one of the most flavourful meats that I have ever tasted, it was also one of the healthiest. The 8 oz. Filet contained a mere 4 g. of fat (12%) of calories, which is approximately 70% less than a similar cut of beef.

The growing popularity of these alternative protein sources is due in part to their exceptional and exquisite flavour and their nutritional and health value. Wild game meats offer lower fat and cholesterol counts and higher protein levels than domestic meats. One serving of broiled ostrich contains 2.7g of fat, 127 calories and 26g of protein; about ¼ of the fat, nearly half the calories, with an equivalent amount of protein as beef. Bison, Muskox and venison also offer healthy comparisons.

It is not only the less typical meats that are popular, certified organic beef is also in high demand. This is due also to a growing awareness of social and environmental concerns along with health issues. To be certified organic, the meat must adhere to strict standards in both the treatment and production. These meats have been given free range, no genetically modified feed, no hormones or antibiotics, and no animal byproduct in their feed. Everything in the process from the raising of the animal to the moment it is purchased is regulated, which means what you eat is healthier for your body and for your conscience.

These meats can actually be found more readily than you might think. Burnaby is the home of Hill’s Foods, the largest distributor in Western Canada. Organic food stores such as Capers and Choices are expanding while independent meat marketers are also offering “certified organic”. But even unexpected places such as Buy Low Foods, Supervalue and Canada Safeway have become more aware, offering certified organic beef or Free-run Unmedicated chicken in some stores. Many of the fine-dining establishments in the lower mainland also offer wild game meats such as venison, ostrich, buffalo and muskox.

So if you are looking to add variety to your diet, but still want to keep the fat and calorie content low, keep synthetic chemicals out of your body or are concerned about ethical animal treatment, certified organic and naturally raised products really are a viable alternative.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.

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