Fit Chick Friday for April 16th - eat yogurt! and fiber!

http://www.sciencedaily.com/releases/2010/03/100302171531.htm

A new University of Illinois study touts the benefits of soluble fiber — found in oats, apples, and nuts, for starters — saying that it reduces the inflammation associated with obesity-related diseases and strengthens the immune system…

Not all fat is bad, the researcher noted. The Mediterranean diet, which receives high marks for its health benefits, includes such foods as olive oil; salmon, tuna, sardines, and trout, which contain important omega-3 and -6 fatty acids; and plant sources of fat, such as flaxseed.

“Now we’d like to find a way to keep some of the anti-inflammatory, positive effects that develop over time with a high-fat diet while reducing that diet’s negative effects, such as high blood glucose and high triglycerides. It’s possible that supplementing a high-fat diet with soluble fiber could do that, even delaying the onset of diabetes,” he said.

This study is one of the first to provide two valuable lessons, said Sherry. The first, already noted, is that soluble fiber has direct anti-inflammatory effects and builds up the immune system. The second is that the amount of soluble fiber necessary to achieve these health benefits is a reasonable, not a pharmacological, amount…

Good sources of soluble fiber are oat bran, barley, nuts, seeds, lentils, citrus fruits, apples, strawberries, and carrots. “We used a citrus-based pectin in our study,” Sherry said.

Insoluble fiber, found in whole wheat and whole-grain products, wheat bran, and green, leafy vegetables, is also valuable for providing bulk and helping food move through the digestive system, but it doesn’t provide the boost to the immune system that soluble fiber provides.

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FULL VERSION HERE of the article for healthy “beautiful” skin. Nutshell version:

Avoid:

• Sugar, especially refined sugars such as high fructose corn syrup
• Trans-fats (any oil listed as “partially hydrogenated” qualifies), which includes margarine and most shortenings
• Processed or cured meats (the nitrites and nitrates are an acute source of inflammation)
• Red meat (if you won’t give up beef, at least choose the leanest cuts and avoid grilling, which creates carcinogenic substances)
• Highly processed foods, which includes most of the menu at fast-food restaurants
• White flour (a source of simple carbohydrates and present in most baked goods)
• Desserts such as cakes, pastries, and yes, even that muffin you think is a healthy choice for breakfast

Do:

Tags: berries, celeb fitness, celebrity fitness, fiber, fish oil, fit chick, fitness, fitness over 30, fitness over forty, flaxseed, ginger, healthy eating, interval training, Kristin Cavallari, nuts, omega fatty acids, reducing inflammation, skin care, skin health, turmeric, walnuts, women's fitness, women's health