At Camp Pennbrook Fiber is important! Whats all the fuss about?

By: Hannah Gill

At camp we believe fiber is an essential part of our diet in order to help you with your weight loss during the summer.Most children and adults in America  ARE NOT getting enough fiber in their diet, did you know fiber was highlighted as a ‘nutrient of concern’ in a recent survey of the American populations diet due to poor intakes? But what is all the fuss about? What is fiber and why do we need it in our diet?

Fiber is an essential nutrient in the diet, it helps our digestive system to work correctly, it helps to fill us up (helping us not to overeat) and it is thought to help with prevention of chronic diseases.

Foods which contain fibre include:
- Whole-grains: wholegrain bread and cereals, oats, brown rice, brown pasta etc
- Fruits
-Vegetables
-Beans and pulses

Generally the more refined or processed a food is the lower the fiber content.  A food that is less processed is generally called a wholegrain, whole grains don’t just provide fiber they also help to provide other vitamins, minerals and antioxidants for our bodies. Check food labels to ensure they state 100% whole grain in the ingredients list. Don’t forget we are aiming for ½ our grains each day to be whole grains, for some great tips on ways to increase our wholegrain intake check out the following link:

http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf

Aiming to have our recommended fruit and vegetable intake each day again is not just important to increase our fiber intake but also the vitamins they provide for our bodies. Try keeping the skin on fruits such as apples to increase the fiber content and opt for whole fruit over canned or fruit juices which have less fiber in them.

Beans and pulses are great ways to increase the fiber of our meals, and also are low calorie and low fat ways to bulk our meals up, try adding them to rice dishes with vegetables for a twist on a family favorite.

Camp Pennbrook encourages you to try Quinoa with this recipe!

Looking to increase your fiber intake? Why not experiment with different whole grains? Give this quinoa recipe a try.

 

Quinoa salad with black beans and corn (From KidsEatRight.org):

Ingredients:
I cup quinoa
2 cups water
1 can black beans, rinsed and drained
1 cup fresh corn kernels
3 cups green onions chopped
3 medium tomatoes chopped
1 small red pepper seeded and chopped
2 tablespoons olive oil
Juice from 1 lime
2 teaspoons cumin
1 glove garlic, minced
black pepper to taste

Directions:

1.        Cook quinoa in boiling water for about 15 to 20 minutes, or until all the water is absorbed and the little "tails" appear.

2.       Place the warm quinoa in a large bowl. Add the beans, corn, onion, red pepper, and tomato. Mix olive oil, lime juice, garlic, black pepper and cumin and stir into quinoa mixture.

3.        Salad can be served warm or at room temperature

Camp Pennbrook on the importance of water all year round

By: Hannah Gill

Have you ever realized how much water we drink when we are at camp? Drinking  water is very important while you are at  weight loss camp during the summer. As the weather gets cooler we may find ourselves not drinking as much fluids as we do during the summer time at camp.  But did you know it’s just as important to ensure we are staying fully hydrated during the winter months? We need fluids to maintain our bodies’ temperature during not just extreme heat (in the summer) but also when it’s very cold.

Water is one of the body’s most essential nutrients; it has many important jobs to ensure our bodies function correctly. Our body weight is made up of approximately 75% water and without water we wouldn’t be able to live longer than about 7 days!

Fluid intake can be of any source of liquid including caffeinated beverages, although opting for non-sugar sweetened options is best when helping to maintain a healthy weight.  It is recommended females aim for 6-9 cups of fluid per day, although this varies individually depending on your age and weight. Also your fluid intake will need to be increased if you are participating in physical activity or if the weather is very hot or very cold.

Some top tips to increasing your fluid intake include:
1. Carry a water bottle around with you, this can help to remind you to take a drink during the day.
2. We can mistake hunger for thirst, have a drink when you feel hungry to ensure it is true hunger.
3. Start the day with a glass of fat free milk, water or a small glass of fruit juice- all a great way to kick off the day.
4.  Not a fan of regular water? Try adding your favourite fruit to flavour the water, my favourite is fresh strawberries sliced in the bottom of my water bottle.
5.  Opt for water over caffeinated drinks; try to limit your intake of drinks containing caffeine (including soft drinks) to 3 cups per day