Lesson 5
“I can’t control everything in my life. But I can control what I put in my body.”
This week we’re talking all about fibre, volume foods and a mini intro to gut health! We all know we’re supposed to be eating it, but why? The truth is, fibre is pretty amazing and it's highly underestimated!
Fibre is an indigestible carbohydrate that regulates our digestive health by feeding our microbiome (the healthy bacteria in our gut). Fibre is powerful! It has shown the ability to regulating blood pressure, lowering LDL blood cholesterol levels (aka the “bad” cholesterol) and maintaining a healthy gut flora which can help prevent your odds of developing many chronic diseases such as heart disease, inflammatory bowel disease (IBS/IBD), bowel cancer and diabetes. Cool right?
So can you eat more fibre? Through the handy dandy tricks listed in this week’s video and ebook!
Things To Remember
Fill out your daily check-in form each day, as well as a weekly recap each Saturday before noon!
Each lesson topic will have a daily or weekly challenge (sometimes both!). You don’t have to master these all at once.
Remember our goal with these challenges is to have you integrating these habits into your daily and weekly routines.
Try your best but be honest about whether you’ve completed the challenges or not- this is only hindering your own success because we will not be able to offer you additional help and resources!
Challenges to Turn Into Habits
FIBRE Challenge
WEEKLY: We want you to assess and reflect on your (fibre rich) food intake since the beginning of the challenge. Predict how much fibre you’re eating daily! You can roughly estimate this by assuming each serving of fruit/veggies are ~3 grams per serving and paying attention to labels). Keep a food diary if that helps! You've likely upped your fibre intake quite a bit unintentionally.
DAILY: Let's work towards hitting that daily fibre goal! (~25 grams per day for women and ~37 grams for men) Like we mentioned, this may be a slow process. If you're currently eating a low amount of fibre per day (say 5-10 grams) work on adding 5-7 grams per week to build up your intake over time. (Your intestines will thank you!) And remember, hydration is extra important while we're upping our fibre, so don’t forget to keep those fluids up! Tell us in your daily check in.
