so if you see me you better run. just kidding.
but i've been reading a lot about fiber since it seems to be a key in being healthy and weight loss. i have never really been concerned with my fiber intake, but after reading many studies i am going to increase this in my life.
as i was reading i thought i'd share my findings...
women need about 25 grams of fiber a day and men need 35. they say that the average american only gets 7 grams per day.
what fiber can do for you:
fiber helps you feel full quicker, without adding many calories.
fiber slows the rate at which food travels through your digestive system, which keeps you feeling full longer.
fiber keeps your bowels regular and reduces risk of heart disease by lowering blood cholesterol levels.
fiber moves toxins very quickly through your body.
fiber-rich diets also reduce your risk of other diseases.
if you are on board, don't forget to add fiber slowly to your diet. get a little in each meal throughout your day. and make sure you drink a lot of water, so your body can process the fiber.
foods high in fiber:
Split peas, cooked, 1 cup 16.3
Red kidney beans, boiled, 1 cup 13.1
Raspberries, raw, 1 cup 8.0
Whole-wheat spaghetti, 1 cup 6.3
Oat bran muffin, medium 5.2
Pear, medium with skin 5.1
Broccoli, boiled, 1 cup 5.1
Apple, medium with skin 4.4
Oatmeal, cooked, 1 cup 4.0
Green beans, cooked, 1 cup 4.0
Brown rice, cooked, 1 cup 3.5
Popcorn, air-popped, 2 cups 2.3
Whole-wheat bread, one slice 1.9
artichokes
lima beans
soybeans
grapefruit
blackberries
"Bile, when it gets absorbed through the bowel, turns into cholesterol. So when you take a lot of fiber in your diet, you suck the bile out of you, and your cholesterol drops automatically. It also gets rid of sugar, which helps the diabetics. And it's a great tool if you want to lose weight because it makes you feel full. If you radically increase your intake of fiber, though, you may feel gassy. "Your intestinal tract isn't ready for it. The fiber in the bowel is permeated by all these bacteria, the bacteria eat the fiber, and they make gas. That's their waste product. So you've got to slowly build up when you add fiber to your diet. But at the end of the day, you're going to have some gas. But it's a good sign because you're digesting food that's good for you." Dr. Memet Oz
i'm going to try a recipe for oat bran muffins tonight, we'll see how it goes.
2 ounces of wheat grass
1/8 of a bran muffin
sesame chicken for lunch bad.bad.bad
1/2 cup ham fried rice
1 cup hot & sour soup
crunchy fried wonton skins 1/2 cup
4 slices of mortadella 340 calories total
120 ounces of water
40 minutes on the treadmill
35 minutes in the zone
average heart rate 117
360 calories
2.5 miles
worked on legs & core & squats
2 comments:
Have you tried the Organic Pumpkin Flax Plus Granola from Costco? It is actually very good! Plus, you get 3 grams of fiber in one serving, Omega 3's, & whole grains. There is a write up on the back of the box for Zinc, Iron, and Omega 3's or go to www.NaturesPath.com
Just another way to get that fiber! I thought the information you gave was very helpful, & interesting...who knew?! (except for of course DEX :)
I like all of the kashi products. They add fiber to the diet.
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