Add FIBER, here's why...

Add FIBER. Here’s why….

When I say FIBER, what is your first thought? Usually when I ask this question, I hear a lot of….”boring, tasteless, cardboard textured-flavor type food that you should eat but don’t really want to.”

Read on, and let me not only change your mind about fiber and how it tastes, but also let this information improve your health along with extreme benefits to your well-being and weight management. I challenge you to give it a try.

First step: When making food choices, always pay mind to the fiber content.
WHY? A high-fiber diet lowers the risk of certain cancers, diabetes and heart disease. It helps lower cholesterol levels and helps slow the absorption of sugar into the bloodstream. Slow glucose absorption promotes healthy blood sugar levels and is known to promote satiety, curb food cravings and normalize appetite and metabolism. Fiber helps you to feel fuller longer, and helps aid in weight loss. Also of course, fiber is crucial for digestion and colon health.

There are two different types of fiber:

INSOLUBLE FIBER, is fiber that does not dissolve in water, so it is roughage that passes undigested through the digestive tract, cleaning out your pipes, keeping them healthy, free of disease, and running smoothly.
SOURCES OF INSOLUBLE FIBER: Whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, green beans, dark leafy vegetables, most fruits, and root vegetable skins.

SOLUBLE FIBER, dissolves in water. Soluble fiber attracts water, and then together forms a gel-like substance which slows down digestion, and among other functions, binds to cholesterol and fatty substances and pulls them out of the body. This helps to prevent heart disease and slows glucose absorption in the body, aiding in health and weight loss.
SOURCES OF SOLUBLE FIBER: Oatmeal, oat cereals, oat bran, lentils, apples, oranges, pears, flaxseeds, beans, dried peas, blueberries, strawberries, kiwi, psyllium, cucumbers, and carrots.

When making food choices always check the fiber content, and make sure your food always contains some fiber. Most Americans get only about 15 grams of fiber per day in their diet, contributing to the high levels of disease, diabetes and obesity. The recommended daily amount of fiber is 25-35 grams per day.

Here are my top TEN FIBER choices:
1) BEANS; navy, kidney, black, garbanzo, and pinto. A ½ cup of beans contains 10 to 15 grams of fiber and about 200 calories.
2) La Tortilla Factory WHOLE WHEAT TORTILLAS; 12 grams of fiber per tortilla. Only 80 calories. Very tasty.
3) POTATO WITH SKIN; 10 grams per cup. 160 calories. Offers both soluble and insoluble fiber.
4) AVOCADO; Contains both soluble and insoluble fiber as well, and offers wonderful heart healthy monounsaturated fats. Contains a whopping 11-17 grams of fiber.
5) ARTICHOKES; 10 grams of fiber, 120 calories, and has more potassium (for strong bones) than a banana, also a great source of magnesium and vitami
C.
6) ACO
SQUASH; 10 grams per cup. 114 calories. Yum.
7) FRESH RASPBERRIES; 8 grams per cup, 60 calories, and all berries are disease fighting superstars!
8) SUGAR SNAP PEAS; 5 grams per cup, 76 calories. Refreshing and satisfies that need for a crunch.
9) APPLES WITH SKIN; 4 grams per cup, 81 calories.
10) Kellogs FIBER PLUS CHEWY BARS (dark chocolate/almond are my favorite). 9 grams of fiber per bar, and only 130 calories. As close as we are going to get to a healthy good-for-you candy bar.

I hope that you will be inspired to make this small but might change in your lifestyle. Go now and do it!