Thursday, April 29, 2010

Should you mix your fiber with your coffee

Hi Everyone,

Some quick updates...

#1 I will have my 10 Day Detox Meal Plan on sale for 30% OFF on Friday April 30th...That is my famous Lose 10lbs in 10 Days Formula...Normally it goes for $175...but remember this is a Detox Meal Plan...and it WILL renew your metabolism.

More about it tomorrow

#2 For those of you that didnt see how to make the Hot coffee shake...and you want to cut cream and sugar out of your coffee in the morning...check it out:

#3 What does your fiber intake look like:

Choosing foods that are high in fiber is a great way to maintain your weight and keep your digestive system healthy. High-fiber foods essentially include whole vegetables, whole fruits and whole-grain products.
Dietary fiber helps to fill you up and keeps you satisfied longer after each meal, so losing weight is much easier - plus many high-fiber foods are also low in calories. Sounds great, right?

Why You Need Dietary Fiber

High-fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy. Find out which foods are high-fiber foods.

Dietary Fiber
Dietary fiber is only found in plants, and functions like a skeleton to help maintain their shape and structure. Humans eat plants but we cannot digest the fiber so it passes through the small intestine into the colon. The fiber helps to keep the colon healthy. Some disorders like diverticulitis, constipation and irregularity may be connected with not getting enough fiber in the diet.

Types of Dietary Fiber

Insoluble fiber is the type of dietary fiber found in high-fiber foods like whole grains, nuts, wheat bran and vegetables. Insoluble fiber does not dissolve in water so it helps to move material through the colon faster by increasing the bulk of the stool.
This can be very helpful to people who suffer from constipation or irregularity. Diets high in insoluble fiber may also decrease the risk of diabetes.
Soluble fiber is also found in many high-fiber foods like oats, citrus fruits, apples, barley, psyllium, flax seeds and beans. Soluble fiber absorbs water, which helps to soften stools making them easier to eliminate from the body. Some soluble fibers called beta glucan bind to bile acids which contain cholesterol. A high-fiber diet with this type of soluble fiber has been shown to reduce cholesterol closer to healthy levels.

High-Fiber Foods

According to the Institute of Medicine:
The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.

People who currently have low-fiber diets may want to increase their daily intake of high-fiber foods slowly because some fiber may increase gas and bloating. The body adjusts the increased amount of fiber over time and the gas and bloating will decrease.
Here are some examples of delicious and healthy high-fiber foods from the USDA National

Nutrient Database:
one-half cup cooked navy beans - 9.5 g
one-half cup baked beans, canned - 9 g
one-half cup cooked lentils - 7.8 g
one-half cup cooked black beans - 7.5 g
one-half cup dates - 7.1 g
one cup raisin bran cereal - 7 g
one-half cup cooked kidney beans - 6.5 g
one-half cup cooked lima beans - 6.7 g
one-half cup canned tomato paste - 5.9 g
one-half cup cooked garbanzo beans - 6.2 g
one-half cup bean with ham soup - 5.6 g
one-half cup frozen red raspberries - 5.5 g
one medium bran muffin - 5 g
one-half Asian pear - 5 g
one-half cup cooked artichoke - 4.5 g
one-half cup frozen peas, cooked - 4.4 g
one cup oatmeal - 4 g
one-half cup frozen mixed vegetables, cooked - 4 g
one-half cup raw blackberries - 3.8 g
one-half cup canned pumpkin - 3.5 g
one-half cup cooked whole-wheat spaghetti - 3.4 g
24 almonds - 3.3 g
one apple with skin - 3.3 g
one-half cup cooked barley 3 g
one cup broccoli - 2.4 g
one red sweet pepper - 2.4 g
one nectarine - 2.3 g
28 peanuts - 2.3 g
one slice whole grain bread - 2 g
15 walnut halves - 2 g

Fiber Supplements
Fiber supplements are available and may be added to a low-fiber diet, but fiber supplements shouldn't replace high-fiber foods in your diet because high-fiber foods are usually high in vitamins and minerals as well.

Provided by Shereen Jetvig

#4 How did your workout go this week? If they were half a** ss then you should have been at bootcamp...join now at and start Monday

I'll be back tomorrow with out big weekend promo on our 10 Day Detox Meal Plan

Rafael Moret,CSCS, NASM-Cpt


padacs said...

thank you posting quiet nice information
It is important to always weigh yourself at the same time of the day.The best moment is about 30 minutes after waking up in the morning, to avoid weight variations during the day due to diet, digestion and physical activity.

Bathroom Scale

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