Hey fitness nerds!

What is the least spoken-about macronutrient?

It is fibre.

And why does nobody speak about it?

Well, other macronutrients are more controversial and affect weight loss directly.

If you want to know more about fibre and why it is such an important part of our diet read below 🔽.

BETA TESTERS

We are searching for you.

We are soon launching a fitness app at busybody.io and looking for feedback (will be FREE to use and we will make sure you are rewarded for helping us out at the beginning).

Click this button if you are interested!

🥬 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Why is Dietary Fibre a Must

• Article of The Week: Does Magnesium improve sleep?

• Tips of the Week

• High Protein Chicken Wings and Fries Recipe

Why is dietary fibre a must?

Fibre is important for our digestive health.

The recommended daily amount is between 25 to 38 grams of fibre per day.

But why?

What are the main benefits?

1. Digestive Health

One of the primary benefits of dietary fibre is its positive effect on digestive health.

Fibre increases the weight and size of your stool and softens it, making it easier to pass and reducing the chance of constipation.

High-fiber diets also may help prevent gastrointestinal diseases, such as diverticulosis and haemorrhoids, and can promote overall colon health.

2. Heart Health

Soluble fibre, found in oats, nuts, beans, and some fruits, can help lower total blood cholesterol levels by lowering low-density lipoprotein (LDL).

LDL is the bad cholesterol that causes atherosclerosis or fatty arteries that cause stroke and myocardial infarction.

3. Blood Sugar Control

Soluble fibre can slow the absorption of sugar and help improve blood sugar levels.

Very good if you have diabetes (Type II).

Diets high in insoluble fibre may also reduce the risk of developing type 2 diabetes.

4. Weight Management

High-fibre foods are more filling than low-fibre foods, which can help control appetite.

Fibre-rich diets are also usually lower in calories.

5. Longevity and Overall Health

Some studies say that increasing dietary fibre intake is linked with a lower risk of dying from cardiovascular disease and all cancers.

That is because it reduces inflammation.

Read down below ⬇️ to see what you can do to eat more fibre.

If you liked this list DM me on Twitter or reply to this email with what else you want to see in these newsletters.

Overwhelmed by all the information? BusyBody helps you create meal plans, exercise routines, and supplement stack tailored to you and your lifestyle with help from your personalized AI health coach.

Go to busybody.io and enter your email to be able to participate in our exclusive, free beta phase.

A Mobile App with an AI Calorie estimator (from a single picture) is coming soon…

Article of the Week

3 Tips to eat more fibre daily

We have just seen all the fibre benefits.

But it is hard to eat enough of it to satisfy daily requirements.

So, these are my top 3 tips on how to get enough fibre:

1. Whole grains
   
   I do not usually eat much carbs but if I do I make sure to eat whole bread, pasta, and rice.
   
   It has more fibre which makes it slower absorbing in our bowels. On top of that, we feel fuller for a longer time.
   

2. Incorporate black beans
   
   I don’t particularly like black beans or any kind of bean.
   But I try to mix it into my meal prep. You can barely taste it and it gives a nice texture.
   
   Mainly, beans are great for your digestion. Just make sure you buy them from a farmers market and not tinned.
   

3. Snack on Fruits and Seeds

   
   Instead of snacking on crisps or crackers, I make a conscious effort to eat fruits (berries, bananas, grapes,…) or veggies (carrots, cucumber hummus, etc).
   
   It is a much healthier choice and rich in fibre.

Finally, you can always take fibre supplementation if need be.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

High Protein Chicken Wings & Fries Recipe (makes 4 servings)

Chicken wings are amazing. But usually, they are high in fat and carbs (if with fries and battered).

They don’t have to be.

You can make a delicious chicken wing recipe at home.

And it is packed with protein and nutrients.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving (recipe makes 4)

• Total Calories: Approximately 450 kcal per serving

• Protein: 35 g

• Carbohydrates: 30 g

• Sugars: 5 g (natural sugars from sweet potatoes)

• Fat: 20 g

The Ingredients

For Chicken Wings:

• 2 lbs (around 1 kg) chicken wings, skin on

• 1 tbsp olive oil

• 1 tsp garlic powder

• 1 tsp onion powder

• Salt and pepper, to taste

• 1 tbsp apple cider vinegar

• 2 tbsp low-sodium soy sauce or tamari

For Sweet Potato Fries:

• 2 large sweet potatoes, peeled and sliced into fries

• 2 tsp olive oil

• 1 tsp paprika

• Salt and pepper, to taste

The Instructions

1. Prep the Wings:

   • Preheat the oven to 400°F (200°C).

   • Pat the chicken wings dry with paper towels; this helps in getting a crispy skin.

   • Toss the wings in a bowl with olive oil, garlic powder, onion powder, salt, and pepper.

2. Bake the Wings:

   • Line a baking sheet with parchment paper and arrange the wings in a single layer.

   • Bake for about 45 minutes or until they are golden brown and crispy, turning them halfway through.

3. Prepare the Sweet Potato Fries:

   • Toss the sliced sweet potatoes with olive oil, paprika, salt, and pepper.

   • Spread them out on a separate baking sheet in a single layer.

   • Bake at 400°F (200°C) for about 30-35 minutes, flipping halfway through, until they are crispy and tender.

4. Final Touches:

   • Mix the apple cider vinegar and soy sauce in a large bowl.

   • Once the wings are cooked, toss them in the mixture for an extra flavour boost.

5. Serve:

   • Serve the baked wings alongside the sweet potato fries.

And enjoy a chicken wing night!

Vote for the next week’s Recipe by clicking the button below

What do you think about this week’s newsletter?

Reply to this email, and let us know how we can improve and if there are any topics you would like us to cover.