Hi, I am Steve the newest member of the Active by Design Fitness team and I want to share my exercise and fitness experiences with you. My educational background is in exercise and sport science a field of study I never even considered while growing up because I was always the big fat kid on the block. I was always a competitive swimmer (fat guys float), but hated running and was terrible at explosive sports (except center in basketball, I had a big rear and a sky hook, but no D because I wasn't fast enough). In college I had a roommate that was in the exercise science program and got hooked. At the end of this whole journey I have worked in the Fitness/Recreation industry for most of my adult life and have completed 13 Ironman Canada races, nearly 100 other triathlons, marathons, long distance bike rides. I still think of myself as the fat kid and have to constantly be vigilant in my eating habits but I have proved to myself and hope to share with you a line from Adam Sandler movies that the crazy guy always yells "YOU CAN DO IT'.
Steve
Wednesday, September 29, 2010
Tuesday, September 7, 2010
Fiber
Fiber is a good thing right? Yes and no! According to Better Competitor magazine in an article by Kim Mueller MS. RD. “too much fiber can lead to nutrient deficiencies” and can increase risk for dehydration.”
If you consume more than 60 grams a day of fiber you are on the path of being deficient in minerals such as calcium, and iron. This is largely due to phytic acid which is found in foods that contain fiber. If you are deficient in any of these minerals you are subject to feeling tired, recovery from workouts are slower and the risk of getting a stress fracture increases.
Foods rich in fiber such as bran, and flax (just to name a couple), take water out of the body which causes dehydration, and results in cramping, digestive discomfort, and muscles that fatigue faster.
The recommended amount of dietary fiber in grams per day as outlined by Kim Mueller is as follows:
Girls 9-18= 26 grams
Women 19-50= 25 grams
Women 51+= 21 grams
Boys 9-13= 31 grams
Men 14-18= 38 grams
Men 19-50= 38 grams
Men 51+= 30 grams
Yes, you do need fiber for good health, just in moderation, and be sure to drink plenty of water.
If you consume more than 60 grams a day of fiber you are on the path of being deficient in minerals such as calcium, and iron. This is largely due to phytic acid which is found in foods that contain fiber. If you are deficient in any of these minerals you are subject to feeling tired, recovery from workouts are slower and the risk of getting a stress fracture increases.
Foods rich in fiber such as bran, and flax (just to name a couple), take water out of the body which causes dehydration, and results in cramping, digestive discomfort, and muscles that fatigue faster.
The recommended amount of dietary fiber in grams per day as outlined by Kim Mueller is as follows:
Girls 9-18= 26 grams
Women 19-50= 25 grams
Women 51+= 21 grams
Boys 9-13= 31 grams
Men 14-18= 38 grams
Men 19-50= 38 grams
Men 51+= 30 grams
Yes, you do need fiber for good health, just in moderation, and be sure to drink plenty of water.
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