Would You Believe It’s All About Fiber?

Want a surprisingly simple, yet healthy tip which gets results? Great, you cannot overlook the simplicity and importance of fiber…

Fiber is a natural substance found in plants.

And fiber can help lower blood sugar and cholesterol…

Keep reading for facts about fiber you probably already know about, yet aren’t using daily.

Dear Friend,

Dietary fiber adds bulk to your stomach and because it is light, fiber makes you feel full faster.

And can help with weight control (we’ll talk about the benefits in a minute)…

Fiber aids digestion and helps avoid constipation.

Dietary fiber is the type of fiber you can eat which is found in fruits, vegetables and grains.

Dietary fiber or roughage is the indigestible portion of food derived from plants.

Fiber has two main components:

Soluble fiber dissolves in water and fermented in colon as gases and physiologically active byproducts.

Soluble fiber can be prebiotic and viscous…

The main benefits you’ll readily get from dietary fiber includes improvements in the cardiovascular and digestive system along with providing a high degree of satiety.

Unfortunately, in today’s world of fast foods and over eating of processed foods.

Fiber is often overlooked or just plain hard to come by so do any of these sound familiar:

• Constipation
• Diarrhea
• Embarrassing gas
• Painful bloating
• Stomach cramps
• Painful bowel movements
• Hemorrhoids from pushing
• Excessively bad smelling stool
• Burning acid reflux
• Excessive visits to bathroom

Fiber may be able to safely eliminate your problems and keep them away.

And even if you’re not currently suffering from any of those issues, fiber can help keep your colon healthy and free of toxins.

Want a healthy digestive system?

Fiber’s primary role in the body is going to be to help promote a healthy digestive system.

Fiber does this by helping to keep intestines in proper working order and slows down the accumulation of cholesterol along intestinal lining.

Do you really want to lower your bad cholesterol levels?

Another benefit to high fiber foods is they help decrease the level of LDL cholesterol.

You might be surprised at the scientific evidence with healthy effects achieved on reduced heart disease, diabetes and hypertension that’s seen in blood tests.

Fiber does this by binding with dietary cholesterol you eat and while it’s in the small intestine it’s doing it’s magic by removing it from your body.

Who knew a high fiber diet can actually be a very good defense against heart disease?

Fiber and weight loss for women…what is the connection?

Women which consume high fiber on a regular basis generally maintain a much lower weight than those who don’t.

The simple reason is these women typically eat fewer total calories as a result.

Eating fiber from various sources like seeds and nuts adds bulk to you digestive process.

You already know fiber takes a long time to be digested by your body, right?

And that means you’ll stay feeling fuller longer than if you would have done without fiber.

Bottom line, at the end of the day, total calorie intake determines weight gain or weight loss, so fiber is absolutely essential for weight loss.

Are you getting enough fiber?

It’s suggested, when it comes to being sure you’re getting enough fiber, see if you can add on average 14 grams per 1000 calories you eat…

Most women can tolerate between 1500 and 2000 calories, depending on your body weight and daily activity levels, so this translates to 21-28 grams of fiber total.

Tip: Increase your intake slowly…

There can be too much of a good thing, right?

Ddon’t go overboard with fiber because the results can move food through the intestines too quickly, which means fewer minerals get absorbed from foods you eat

Too much fiber can also produce in gas, bloating and cramping, especially when fiber intake is dramatically increased overnight…

Make sure if you have not been eating much fiber in your nutrition plan at all in the past few months, increase your daily intake slowly over time (spread it over 1-3 months). Why?

Because if you go from eating very little fiber a day to getting a very high dose, you most likely will suffer from extreme digestive upset and that doesn’t feel good at all.

Try and increase consumption over the period of a few weeks to ease into this process.

Soluble fiber is the type that plays the more predominant role in the lowering of bad cholesterol levels and is fully broken down the by the body.

It’s good to eat oat bran, oatmeal, beans, peas, rice bran, barley and fruits.

Insoluble fiber, on the other hand is not digested by the body, still it helps to slow down gastric emptying, causing a satisfying increased feeling of fullness as mentioned above.

This is what provides the biggest health benefit when it comes to weight control for you.

Good sources of this fiber include whole-wheat breads, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, brussels sprouts, cauliflower and apples.

So, be sure you do not overlook the importance of fiber in your nutrition plan.

The best high-fiber foods?

Tip: The amount of fiber in these foods can vary slightly between the raw and cooked versions.

Split Peas
Fiber: 16.3 grams per cup, cooked.
Suggest: Spinach and Yellow Split Pea Soup

Staple in Indian cooking, split peas form a terrific, protein-rich base for soups, stews and dhals.

South Asian is the best kind of comfort food: healthy, satisfying and super filling.

Lentils
Fiber: 15.6 grams per cup, cooked.
Suggest: Lentil Quinoa Burgers with Sautéed Mushrooms

Lentils are kitchen all-stars, take less time to cook, are more versatile than other legumes.

This takes advantage of their slightly meatier taste and turns them into a juicy patty that’s held together with lemon juice, cilantro and walnuts.

Black Beans
Fiber: 15 grams per cup, cooked.
Suggest: Black Bean and Sweet Potato Chili

Sweet potato pairs perfectly with smokiness of chipotle peppers, adds even more fiber to this hearty bean dish.

Loaded with complex carbs, protein, great cold-weather stew is perfect post-workout meal

Lima Beans
Fiber: 13.2 grams per cup, cooked.
Suggest: Leek and Lima Bean Soup with Bacon

Lima beans might sound unappetizing, yet when cooked in bacon fat, paired with leeks, puréed into a soup and topped with sour cream, they’re pretty darn delicious.

Artichokes
Fiber: 10.3 grams per medium vegetable, cooked.
Suggest: Roasted Artichokes

Packing more fiber per serving than any other vegetable, artichokes are curiously underused in most kitchens (perhaps because they look a bit prickly).

Get creative and try this simple recipe with lime, garlic and black pepper.

Peas
Fiber: 8.8 grams per cup, cooked.
Suggest: Scallops on Minted Pea Purée with Prosciutto

Puréeing veggies is a great way to squeeze extra nutrients into any meal.

This comes together lightning-fast, is filled with protein, omega-3s and plenty of fiber.

Broccoli
Fiber: 5.1 grams per cup, boiled.
Suggest: Broccoli Fritters

This is a family-friendly dish and is pretty simple.

To make the fritters, just combine onion, garlic, broccoli, eggs and almond meal.

Once they hit the table, you’ll be surprised how much broccoli gets finished in one sitting.

Brussels Sprouts
Fiber: 4.1 grams per cup, boiled.
Suggest: Hoisin Glazed Brussels Sprouts

Try this Asian twist on the old standard as this meal carries tones of ginger, sesame and peanut which really helps keep you coming back for seconds and maybe thirds.

Raspberries
Fiber: 8 grams per cup, raw.
Suggest: Raspberry, Coconut and Oat Macaroons

Raspberries aren’t a hard sell, they’re basically nature’s delightful candy.

Simply add coconut, oatmeal and vanilla for a healthy dessert that pleases any palate.

Blackberries
Fiber: 7.6 grams per cup, raw.
Suggest: Blackberry Lemon Salad

This salad successfully mixes sweet and savory and makes use of blackberries, lemon, scallions and dill to great effect.

Avocados
Fiber: 6.7 grams per half, raw.
Suggest: Chicken, Black Bean, Avocado and Radish Salad

Very few foods deserve the title of “super food” more than the humble avocado.

Jam-packed with vitamins, fiber and healthy fats.

Pile it on top of this low-carb, Mexican-inspired salad to add some creamy goodness.

Pears
Fiber: 5.5 grams per medium fruit, raw.
Suggest: Herb-Roasted Pork Tenderloin with Pears

Simple and inexpensive way to experiment with an unusual flavor combination.

Pork works well with sweeter flavors and high sugar content of pears makes them easy to caramelize.

Bran Flakes
Fiber: 7 grams per cup, raw.
Suggest: Vanilla, Honey, and Yogurt Smoothie with Bran Flakes

Short on time? Whip up a nutritious smoothie and take breakfast to go.

This shake is a healthy and delicious way to get plenty of fiber and a hefty amount of protein, all in one glass.

Whole-Wheat Pasta
Fiber: 6.3 grams per cup, cooked.
Suggest: Avocado Pesto Pasta with Peas and Spinach

Use the right sauce, whole-wheat pasta is indistinguishable from its high G.I., white-flour cousin. Mix in avocado to add a wonderful creaminess to your pasta without using dairy.

Pearled barley
Fiber: 6 grams per cup, cooked.
Suggest: Pearl Barley Risotto with Roasted Squash, Red Peppers and Rocket

Barley is a chewy, nutritious grain which contains more fiber than oatmeal and brown rice.

Barley can be used in soup, salad or tea, try tasty risotto with seasonal fall vegetables.

Oatmeal
Fiber: 4 grams per cup, cooked.
Suggest: Carrot Cake Oatmeal

Use one tablespoon of maple syrup per serving for a guilt-free way to indulge in breakfast and great start to the morning.

Plus this is packed with fiber-friendly oats, carrots and coconut.

If you do get your fiber consumption levels in line, you will most definitely notice a change in how you feel and more than likely a change in how you look as well.

Fiber is a type of carbohydrate your body can’t digest.

When you eat carbohydrates, most of the carbs are broken down into sugar molecules, fiber cannot be broken down into sugar molecules.

And instead it passes through your body undigested, (fiber acts like a digestive tract broom, sweeping and moping up at the same time).

Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Fiber along with adequate fluid intake moves quickly and relatively easily through your digestive tract, so knowing what you know are you going to add more fiber to your diet?

Fiber

The unique insights have helped tens of thousands of people.

Thanks for taking the simple quiz.

We asked you to answer 3 questions…

Okay “What do you think is your biggest obstacle to weight loss?”

The most common responses are five:

1. Unable to maintain results
2. Unable to fit a diet plan into lifestyle
3. Feeling deprived of favourite foods and drinks
4. Lack of support from family and friends
5. Unable to stay motivated

The results revealed are based on over 25%…

People think their greatest obstacle to weight loss is motivation.

14% say they struggle to achieve their goal. Why?

Because they feel deprived of their favourite food and drink.

Just 1% say their inability to lose weight and achieve their goal…

Because they are unable to fit exercise and dietary plans into their lifestyle.

Motivation is the number one perceived obstacle to weight loss. 

How to leverage motivation to lose weight fast in 3 steps…

Weight loss is simply how to breakthrough dietary habits.

But are you waiting for the perfect time to lose weight?

Do you want awesome results as quickly as possible?

Many people think they have to be perfect...

They get trapped in finding the exact diet or weight loss program.

They avoid simple choices, tasks and goals that get results.

They wait until a specific time or set of conditions feels perfect...

We may plan to start a diet on a Monday or first of the month.

Moreover it may be the first of the new year.

But the truth, there is never a perfect time...

The most important is the health transformation within you.

First, your body returns to it’s youthful vigour.

Then life is filled with joyful emotions and excitement again…

Honestly, all of this cannot be expressed in words!

But I want you to know fun with consistency is where it’s at.

We can accomplish simple goals in a fun, enjoyable way…

The only stumbling block is what?

One of the biggest reasons diets fail is because they’re too restrictive.

The most successful people think and plan long term.

They approach their nutrition and weight loss with excitement.

And always find ways to have fun and enjoy their favorite foods.

Yes, it is true…

Fewer restrictions means fastest results.

And makes your daily life a lot more exhilarating. 

You got it?

I think you do 🙂

But Why Do People Struggle With Diet and Exercise When We KNOW It Gets Results?

Because of our mindset; mental state of being, attitude and action…

Particularly in relationship to food choices, nutrition and weight loss.

This can be extremely personal, confronting and challenging, right?

In small or significant way, we want a noticeable difference in our lives.

But there is resistance with long-held belief and behavior…

Absolutely, for most of us it can indeed be very difficult.

What if…change actually works for us?

And makes the whole transition simple, enjoyable and much more fulfilling?

The steps to change often means understanding.

Change depends on our level of awareness and readiness.

There are 5 stages and 7 elements of behavioural change…

Let’s take a moment to step back.

And examine our own feelings about change.

Then we can review the following Five Stages of Change.

This helps to identify which stage closely resembles current situation.

Stages of Change…

Often it isn’t we can’t see the solution…

It is because we can’t see the problem.

Pre-contemplation is a period in which people are not yet clear.

They’re not committed to action in a reasonable time-frame.

Do you know it will happen or it can happen?

Many people may be in pre-contemplation stage in their lives.

And they’re unsure of the result or outcome in their behaviour.

This goes back to previous attempts of change which failed.

And that’s why so many people feel trapped or incapable of change.

Contemplation is the stage where we plan to make a change possible.

People in contemplation stage consider all benefit and cost of change.

And are aware of possible outcomes with consequences of their actions.

Furthermore this stage may last for an extended period of time…

Contemplation means we may not to be ready to firmly commit to change.

Preparation is the phase in which we commit to taking action.

Clearly within a time frame, for example, next week or month.

In the preparation stage…

Usually we have a plan of action to follow and guide us.

And are taking significant steps to make the plan of action reality.

Action is period in which we’ve made visible alterations to behavior.

At this point…

Modifications are significant enough to have impact on overall health.

The post-action stage actually consist of three different elements…

Continuing to move forward and actively working to stop relapse.

As time passes…

We become more confident that we can continue to change.

Relapse is a form of regression, which we re-enter earlier stage of change.

Even though we have reached the point of taking action…

Determination is the behavior modification which has been completed.

And you no longer need to actively seek to change.

If you consider the different stages outlined above…

Can you clearly see and identify what stage of change are you in?

Why isn’t change easy?

Because outline of goal is too vague or broad, which sets up failure.

What if there’s no way to measure?

You don’t know if you’re achieving the goal, right?

How often have you or a friend said…

“I will start eating right” or “I’m going to get fit” and never actually do it?

The key to a result you desire is to set clear and specific goals…

Set a goal which is realistic and specific.

It is measurable, action-focused and time-based.

For example…

Instead of saying “I will get fit,” set a waist line or dress size goal.

Be specific, “I will reduce my waist line by 3 inches, 8cm in six months.”

Active planning is a major part of goal setting.

And key to a starting point for a result towards meaningful change.

Recent studies reveal that habit change is the key to transformation and change.

Real joy in your lifestyle and your body.

And it’s not hard to see why.

You know habits are self-perpetuating.

They don’t require endless amounts of grit.

Nothing has to feel like a chore or start and stop…

Instead, habits become part of your daily life.

And empower you to effortlessly eat nutritionally dense foods.

Including doing workouts with successful thinking into your everyday life.

It shouldn’t feel like a battle.

You can happily call this your “win, win, win”.

Now, think about each step…

There are activities you need to complete to reach your goal.

Use a diary or calendar where you can write steps or activities down.

Schedule and record your exercise and food intake.

Eliminate foods which tempt you relapse to your previous behavior.

Most importantly, establish a solid support network.

It’s important to find guidance from a reputable nutritional expert…

Personal trainer or women’s health coach.

You need to trust them for specific focused nutritional advice.

And for safer and effective weight lose…

Including healthier ways to maintain enjoyable and better quality of life.

Thank you for reading…

Remember to SHARE with Friends.

And Feel Free to Ask Your Biggest Questions About Weight Loss.

This Is Personal and All About Enjoying Better Quality Of Life!