Fiber, Fiber, Fiber - Keeps You Full And Keeps The Weight Off! Article

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Fiber, Fiber, Fiber - Keeps You Full and Keeps the Weight Off!

After Holiday Weekends, our houses are usually full of so many temptations - leftover nuts, chips, sweet things and all those yummy dinner dishes. So how do you avoid those temptations?

Author: Monica Shah

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So how do you avoid those temptations? Well, there are so many answers to that question - but one of them is to keep yourself full by eating plenty of fiber.

Fiber helps you stay full longer and keeps you satisfied - so you stop continually indulging in the candy bowel on your colleague's desk.

It is also a great natural laxative - and more of us than we care to admit are struggling with chronic constipation. If you aren't going at least once a day EVERY day, then you are in this group.

Finally, fiber helps lower LDL cholesterol and triglycerides and raise HDL cholesterol, which is a very good thing!

I recommend that my clients try to get at least 40 grams of fiber a day or more. But most Amercians are lucky to get 5-10 grams in per day. That is such a shame, because eating more fiber makes you feel better, look better and think better!

Let's do the math. Getting 50 grams is easier than you think!

- Breakfast: Protein Shake with 2 tbsp flaxseed meal + 1 cup of raspberries. (Score 10 grams)
- Lunch: One cup of lentil soup and a mixed green salad topped with grilled chicken and olive oil vinaigrette. (Score 15 grams)
- Apple and 10 almonds. (Score 10 grams)
- Dinner: 2 cups of roasted vegetables, ½ of a yam and grilled wild salmon. (Score 15 grams)

Here are more specifics.

Each serving below provides 5 or more grams of fiber:

FRUIT:

- Berries are the highest fiber fruit, especially raspberries & blackberries. Score 5 grams with ¾ cup.

- Apples and pears provide 5 grams of fiber and contain a specific type of fiber called pectin that is soothing and healing to the GI tract.

VEGGIES:

- All greens are a great source of fiber - 1 cup of cooked Brussels sprouts or broccoli or ½ cup of cooked spinach provide 5 grams of fiber.

- One cup of any of the winter squashes provides 5 grams of fiber. One-half of a medium sized yam or sweet potato provides 5 grams of fiber and is rich in the powerhouse antioxidant beta carotene.

BEANS

- Legumes (black beans, pinto beans, garbanzos, lentils, etc.) are the highest source of dietary fiber. Fiber content varies per variety but on average 1/3 cup provides 5 grams or more.

GRAINS

- One cup of cooked steel cut oatmeal gives you 5 grams of fiber and research supports its cholesterol lowering effects.

- Bran cereals are loaded with fiber-just ¼ cup of most types provides 5 grams of fiber. Be sure to choose a brand that has no added sugar.

OTHER

- Flaxseed meal and oat bran are delicious sprinkled on top of salads, mixed into shakes and added into oatmeal (after cooking) Just 2 Tbsp add 5 grams of fiber.

- Raw nuts and seeds are all high in fiber. The highest fiber nut is the almond, 15 almonds provide 5 grams of fiber.

About Author

Monica Shah founded Ideal Balance in 2006 to help busy professionals lose all the weight they want and keep it off forever. The IB approach is balanced, holistic and simple to implement for even the busiest people. Her clients are able to find peace and balance in their lives through sustained weight loss and healthy eating. She conducts nutrition and health coaching, live workshops and various events in New York City and San Francisco. Please go to www.idealbalanceinc.com/tips to get your free "Managing Overwhelm" kit and weekly tips.

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Fiber, Fiber, Fiber - Keeps You Full and Keeps the Weight Off!