Fiber Focus

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  • Types and Benefits of Fiber
    • Helps to keep hunger and blood sugar in check
    • Useful for weight loss because fiber has no calories but gives you the full feeling
    • Soluble Fiber (dissolves in water)- helps lower glucose levels and cholesterol.
    • Insoluble (doesn’t dissolve in water)- helps food move through your digestive system helping with regularity and preventing constipation.
  • Where do I get fiber?
    • Fiber is found only in plant foods such as fruits, vegetables, nuts and grains.
      • Your meat milk and eggs do not contain fiber
    • Fruits for fiber
      • Blackberries (7.6 grams of fiber)
      • Raisins (5.4 grams of fiber)
      • Pear (5.1 grams of fiber)
      • Apple and strawberries (3.3 grams of fiber)
    • Vegetables/Beans/Legumes for fiber
      • Peas (16.3 grams of fiber)
      • Lentils (15.6 grams of fiber)
      • Plain Baked Beans (10.4 grams of fiber)
      • Winter squash (5.7 grams of fiber)
      • Green beans (4.0 grams of fiber)
    • Grains for fiber
      • 100% all bran (8.8 grams of fiber)
      • Shredded wheat (5.5 grams of fat)
      • Oatmeal (4.0 grams of fiber
      • Brown rice (3.5 grams of fiber)
    • How much Fiber do I need?
      • Aim for 25-35 grams/day. More is not better and can prevent absorption of nutrients.
    • Tips for increasing fiber intake
      • Eat a piece of fresh fruit instead of a fruit juice
      • Use brown rice and whole grain products over white products such as white rice and white bread
      • For breakfast eat foods with whole grain as their first ingredient
      • Use raw vegetables as snack options over chips or candy
      • Use beans or legumes in place of meat a couple times per week

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Brock Telfer
Brock Telfer
May 10, 2021.
This is my new favorite gym, it’s exactly what I was looking for! I would highly recommend Los to anyone, the atmosphere is so motivating!
Weldon Bush
Weldon Bush
April 9, 2021.
I have been at Strongside for close to two months. I have never been in a workout environment that feels so supportive and encouraging. I highly recommend Nutriformance for everyone who is looking for a place to belong.
Vickie Sabin
Vickie Sabin
March 18, 2021.
This is the best lifters gym I've ever been to. There is an almost overwhelming amount of equipment on the upper level.
Warren Hogsett
Warren Hogsett
September 18, 2020.
I like the variety of exercises and intensities, but my favorite part is the technology that allows me to hold myself accountable for my effort and performance.
Joseph Acevedo
Joseph Acevedo
August 17, 2020.
Great local gym. Lots of weights and machines, friendly staff, and not too crowded.
Kate Gebken
Kate Gebken
August 14, 2020.
I am so happy I know this place is here now! I booked a massage with Alexis, I had been in need of one desperately from working at home in the wrong chair for the past few months. She was so kind and intuitive and really knew the exact areas to address. I feel like a new person now, one of the best massages I have ever had! I didn't know they offer pilates here as well and the studio is gorgeous. The atmosphere was great and very clean. I will definitely be back soon!
Mackenzie Hendrickson
Mackenzie Hendrickson
July 24, 2020.
I couldn’t recommend Alexis (massage therapist) enough. She is kind, professional and knowledgeable every time I see her. She makes me feel comfortable and is mindful of aches and spots on my body that might need more or less attention. I feel so relaxed every time I leave and never want the massages to end. She’s great and I highly recommend her!
brian jones
brian jones
July 16, 2020.
The reopening protocols that Nutriformance have implemented are identical to those we are currently using in the professional sports world and my confidence is such that I am completely comfortable bringing my 8- year old son in on a weekly basis to continue his training. The awareness of the staff and their sensitivity to our current health situation are of the utmost priority, based on my observations over the last couple of weeks. If you are an athlete looking to gain a competitive edge over your opponents, a young athlete trying to refine your basic athletic qualities or an adult just looking to stay healthy - I would make Nutriformance my first call. Brian Jones Goalkeeping Coach Saint Louis FC USL Championship
lisa bernstein
lisa bernstein
July 15, 2020.
Clean and professional. Could not ask for better trainers, Pilates instructors, and staff. Great massages !