Monday, January 26, 2009

No Fiber = Toil and Trouble

When I don't update this blog. You can safely conclude that I am not eating right. Which is really tragic. Now that I don't have anymore Juice Plus, my bowels have come to a screeching halt. Luckily, check below where I have found some methods below to boost my fiber intake.

Yesterday's Subsistence

Breakfast - half a seafood omelet (FOLLOWED BY 15 MINS OF EXERCISE)
Snack 1 - nothing
Lunch - nothing
Snack 2 - nothing
Dinner - fried salmon, green beans, collard greens, corn bread, DESSERT: peach cobbler with ice cream (NOTE TO SELF: I BROKE THE DESSERT RULES AND DID NOT EXERCISE THAT NIGHT... SO SAD)
Snack 3 (OPTIONAL IF AFTER 7PM) - nothing

Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don’t get the much needed 25 to 30 grams recommended daily for a healthy diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.

What is Fiber?
Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food. Fiber can be found naturally in many foods, and in supplement form. Here are some easy ways to add fiber to your diet:

Replace your white bread with whole wheat bread. 7 grams

Leave the sugary cereals on the shelves. Can be 7 grams.

Beans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). about 6-7 grams

Sweeten with fruit; These tasty wonders are high in volume, low in calories, and high in fiber—a great combination for any dieter who wants to fill up without breaking his calorie budget. One cup of fresh red raspberries holds a whopping 8 grams of fiber and blackberries are close behind at about 7.5 grams. Pears, prunes, and apples all measure up at about 4 grams of fiber per serving

Vegetables are a little lower on the totem pole for fiber, but still a great source. Acorn squash (1/2 cup baked) and artichoke hearts (1/2 cup cooked) provide about 4.5 grams of fiber, and a baked potato (with the skin) comes in at just fewer than 4 grams. Get 2 grams of fiber in a serving of broccoli, asparagus, cabbage, carrots, green beans, spinach, lettuce, or tomatoes.

Supplement, but as a last resort.

QUICK Fiber-Rich Tips
* Choose fresh fruit and/or vegetables over juice.
* To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.
* Include bran and whole grain breads daily.
* Drink more water to accommodate your increased fiber intake to reduce indigestion.
* Eat less processed foods and more whole foods.
* Try to meet your fiber requirements with foods rather than supplements.
* A large increase in fiber over a short period of time could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.

Exercise is mandatory.

"Just Keep Swimming"

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Thanks for sharing with me as I take this journey.