What separates those who last from those who burn out?

The answer is focus on sustainable not chasing every new diet.

This message isn’t for who’ve mastered belly fat vs bloating…​

Finally! I Melted Belly Fat, Took Back My Confidence and Became Me Again.

No matter your experience, even if you know nothing about this…

After all the hype and disappointment with other dieting programs.

Skeptical? Good, I’d be worried if you weren’t…

There are reasons, fear of failure, criticism or unknown…

Do not worry about what the critics say and their arguments.

Make it your joy to wow them and be creative in the use of this.

Here’s why melting belly fat matters more than you might think…

Remember the feeling of dread you get every time you need to diet?

The pit in your stomach, you know you shouldn’t worry, but you can’t.

Listen, the biggest problem is often the lack of action.

Let’s do some prep work before going into full explanation…

Because when I talk about belly fat, bloat and weight loss.

I don’t want to overwhelm or fill your head with thoughts and ideas.

And point to other people’s stories or even what I did personally.

Really, that means the focus and message is of no use to you…

You see, in order to truly make this message and solution useful.

What I have to do is explain the shift enough to help you connect.

So you can interact with your own resource, does that make sense?

This isn’t any good to you if you’re not involved in it…

And for this reason alone.

If you’re not engaged, you end up with little more than data.

Data about other people’s stories and experiences.

I want you to be fully present, engaged and equipped.

It Started with a Mirror

A bloat and tight waistband.

The quick glance that turned into a long, painful stare.

Why I didn’t recognize her?

The uneven skin texture and look of fatigue in her eyes…

The way she pulled her sweater tighter to hide her stomach.

And the way she avoided her husband’s gaze.

Anxious and afraid of what he wasn’t saying.

People may think it, but I know I’m not lazy…

And I’m not weak…

Maybe I just feel… lost.

Who I am right now isn’t good enough.

I feel invisible, embarrassed like I’m being left behind.

Diets…Workouts…Supplements…I had tried them all...

Why didn’t anything work?

Because I’d started to believe this was how it would be.

The Woman in the Mirror

Which approach is right?

How to feel like a new you.

Have you ever felt like or said…

I’m tired and over this?

Waking up tired, stressing about stubborn belly fat…

Felt like I’ll never get back to the me I used to love.

Maybe it’s the chaos of today, kids, work, trying to keep up.

Everything is pushing me to grab a donut or skip moving my body.

Maybe I’ve tried every diet out there…

Logically I don’t have to feel bad about myself.

I try to remind myself even if the scale doesn’t budge.

Daily it sounds familiar.

That nagging worry about my health.

Looking in the mirror, “Ugh, not again,” keeps me up at night.

Should I do the steps, I don’t have to stay stuck.

I know I can melt this belly fat…

Step into a version of myself that feels good again.

I can break the fat loss cycle, I know I can do it…

Here is my 9 real, doable steps that’ll help me to believe in myself.

And I’m a confident, vibrant woman I know I can be.

The Struggle That’s Got Me Down

Let’s be real, belly fat isn’t just annoying; it’s dragging me down.

I catch myself thinking, “Why can’t I shake this?”

After a stressful day of cooking, sitting at a desk…

Feeling like my body’s slowing down.

I’ve messed up with calorie counting that left me hungry and grumpy.

And now I’m done with that…

The stress, the shame of not fitting into my favorite jeans.

And the fear I’ll never feel energetic again.

It’s all weighing on me…

I’m figuring out what’s been holding me back.

This is my first win.

And it’s where this journey starts.

Seeing Myself as That New Me

Picture this: I’m standing tall, my belly’s flatter, and I’ve got energy to spare.

I’m choose to munch on berries.

So really I’d choose this instead of that donut.

I’m taking a quick walk after dinner, and feeling a calm I haven’t felt in ages.

My family’s cheering me on, my coworkers are noticing.

I’m strutting with a spring in my step.

And whatever my day looks like, I’m proud of who I see.

This isn’t a dream…

It’s me stepping into my new self.

Here are 9 steps how you’re getting there…

You’re ditching the old mistakes and owning this change.

9-Step Plan to Melt Belly Fat

Step 1: Load Up on Fiber

I feel lighter and feel amazing…

Swap fries or cookies for carrots, berries, or lentils.

Fiber keeps my blood sugar from spiking.

This stops that fat-storing insulin from kicking in.

Every bite makes me feel lighter.

After all that I’m really getting health and wellness.

Step 2: Ditch Nasty Fats for the Good Stuff

I’m done with canola or soybean oil hiding in my snacks.

Those junky fats store toxins right in my belly.

Switching to olive oil or avocado oil feels like a clean slate.

And I can tell my body’s thanking me.

Step 3: Shrink My Eating Time to Feel in Charge

I’m trying a little fasting, nothing too obsessive, just staying consistent.

Breaking my fast with real food, not sugar, keeps my hormones happy.

Sticking to it makes me feel in charge, like I’m running the show.

Step 4: Cut the Junk Carbs to Stay Steady

Bread and pastries?

Out you go…

Sweet potatoes or green apples?

You’re in.

Keeping my blood sugar steady stops the belly bloat.

And I feel more like myself, not a rollercoaster of cravings.

Step 5: Pump Up Protein to Feel Strong

Eggs, chicken, beans, protein’s my new best friend.

Why wouldn’t I build muscle to burn fat even when chilling?

And every meal leaves me feeling strong, like I can tackle anything.

Step 6: Kick Out Toxins to Feel Safe

Those sneaky obesogens in plastics and pesticides are messing with my belly.

And I knew it’s better to use glass, grabbing organic when I can…

And washing my veggies makes me feel safe, like I’m protecting my new me.

Step 7: Move a Bit to Chill Out

Stress is shoving fat to my belly with cortisol.

I do a 10-minute walk after dinner kicks it to the curb.

Each step calms me down.

As a result, I can feel I’m melting fat while unwinding.

Step 8: Build Muscle to Feel Tough

A little strength training like simple bodyweight stuff or weights.

It really helps to turn me into a fat-burning machine.

Feeling those muscles grow makes me tough.

I feel like I’m owning my body all day long.

Step 9: Chill with Mindfulness to Feel Glowy

Breath work, a quick stretch, or just saying thanks for my body.

Doing this keeps stress away.

Every calm moment makes me feel glowy.

The true vibrant me I’m stepping into.

Living the New Me and What I’ll Feel

This isn’t just about a flatter belly, it’s about me feeling like a new person.

I’ll see jeans fitting better, my health improving…

More energy to keep up with my day.

And people noticing my glow…

My husband says, “You look amazing.”

And I see my friends’ eyes widen.

Yes, I feel differently inside and outside…

Get treated differently by others.

See tangible results that validate the change.

Inside, I feel confident, less stressed, full of pep…

I have peace within myself I haven’t experienced in years.

My loved ones will see it too.

And that’s the proof I’ve stepped into my new self.

What’s Been Holding Me Back

How I’m Breaking Free and detoxing myself.

Stress from my out of control busy schedule…

Bad fats sneaking in and toxins I didn’t even know about.

And all those old diet flops, they’ve been my roadblocks.

Simply use proven science based 9 step-by-step plan

Yes I can break free…

Feel confident enough to keep taking action now.

Don’t have to be that person who gave up anymore.

Free to believing in this change and making it real.

I’m Stepping Into My New Self Right Now

I’m done waiting to feel good.

Starting fresh today, swapping that snack for berries.

Simply taking a 10-minute walk…

Simply just breathing deep and appreciating my body.

I can feel the shift already.

Truly I’m believing I’m that confident.

Want to join the vibrant me?

I can keep this good vibe going.

My new self is here and I’m stepping into her.

Yes, I know I can do this…

This shift doesn’t come from willpower.

It comes from alignment with biology, hormones, nervous system.

And my strong sense of self-worth…

I feel desirable again, loved, noticed, desired by their husband.

And feel admired, respected by family, complimented by peers.

Yes back in control without confusion, belly bloat…

And trying harder than everyone else with no visible payoff.

Ultimately, I did need to believe

I’m finally becoming the person I’ve always wanted to be.

And others will see it too…

This is relief from confusion, guilt, and overwhelm.

I feel grateful for the gift of trusting my body again.

Feel free to reach out, email or comment…

Also check out video, “The Fat Loss Mystery”

It may open up the real reason people do not melt fat.

The Role of Protein & Fiber in Weight Loss
https://pubmed.ncbi.nlm.nih.gov/25926…

https://pmc.ncbi.nlm.nih.gov/articles…

The Benefits of Intermittent Fasting
https://pmc.ncbi.nlm.nih.gov/articles…

https://pmc.ncbi.nlm.nih.gov/articles…

Vegetable Oils
https://pubmed.ncbi.nlm.nih.gov/26148…

https://pubmed.ncbi.nlm.nih.gov/26148…

Hidden Toxins – Obesogens in Food
https://pubmed.ncbi.nlm.nih.gov/35625…

https://pubmed.ncbi.nlm.nih.gov/37230…

The Effects of Walking on Abdominal Fat, Insulin resistance in Obese Women
https://pmc.ncbi.nlm.nih.gov/articles…

https://pubmed.ncbi.nlm.nih.gov/12439…

6 Minutes to Lose Belly Fat

This is simple, quick and easy, science-backed.

A proven daily plan to naturally reduce inflammation, calm stress hormones.

Effectively melt stubborn belly fat without extreme dieting or long workouts.

BellyFatLoss #HealthyLiving #WeightLossTips #FatBurning #HealthyEating #StressRelief #FitnessForLife #Mindfulness #SelfConfidence #TransformationJourney

Does gut health, intestinal bacteria drive obesity and metabolic disease?

Health, fitness and quality of lifestyle…what does this all mean to you?

You probably already know the answer…

The bacteria within your intestines are key to a good digestive health.

Is gut health key?

Do healthy bowels (intestines) plays a major role in overall health and detoxification?

Dear Friend,

Recent studies have shown bad bacteria causes inflammation in the gut, which causes metabolic abnormalities, people need to eat more and this develops insulin resistance.

Intestines neutralize and break down toxins ingested with foods (good intestinal bacteria)

Even if your goal is just to become aware with understanding the basics, it becomes very clear at least why gut health affects your overall health (both physical and mental)…

Gut health provides three crucial functions for normal health:

• Gut breaks food down to nutrients
• Gut facilitates absorption of nutrients into blood through intestinal walls
• Gut prevents foreign and toxic molecules from entering bloodstream

Studies have shown changes in gut flora can increase the rate at which you absorb fatty acids and carbohydrates.

And this includes how foods are stored in calories as fat…

Yes, it means a woman with bad gut flora could eat same amount of foods as a woman with a healthy gut, extract more calories and still gain more weight.

Bad gut flora can even directly contribute to metabolic syndrome by increasing production of insulin (leading to insulin resistance)…

And by causing inflammation of the hypothalamus (leading to leptin resistance).

You can choose to eat quality organic foods, make sure you have low exposure to toxins and work at being healthy with the most positive attitude…

Still if your gut health, which includes digestion, nutrient absorption and gut-detoxification are not functioning properly, your overall health deteriorates.

How many times have you heard…you are what you eat?

More accurate would be you are what you absorb and assimilate…

You see, over two-thirds of neurotransmitters are made in your gut.

Why is the gut your second brain?

Because the majority of serotonin (90-95 percent) is made in your gut…

What if your gut is inflamed or not functioning optimally?

Production of serotonin is significantly lowered and end result could be depression.

Bear in mind that an inflamed gut effects the brain which can mean increased risk of depression and dementia.

Do you think poor gut health may be the root cause of most of your current health problems?

Do you suffer from type 2 diabetes, weight gain or struggle to lose weight?

May be its insulin resistance and obesity?

What about poor digestion, food cravings, poor immune system?

One possible mechanism for how changes in the gut flora are linked to different species of bacteria which seem to have different effects on appetite and metabolism.

Candida, bloating, constipation, diarrhea, fatigue…the list is endless, right?

Point is this…your immune system revolves around the gut…

Poor gut health can mean different ailments with horrendous symptoms.

Poor gut health may be linked to symptoms like:

• IBS (Irritable bowel syndrome)
• Diffuse or localised abdominal pain (contractions, spasms, heartburn)
• Bloating and gas
• Changes in digestive transit, bouts of constipation or diarrhoea (or both alternately).

There are so many different factors and reasons which can have short term or long term effects which are condition related to the digestive system.

Some may not last long and could be symptomatic to other factors.

Some food types as such can result in constipation and diarrhoea.

You want to become aware when changes happen in terms of some are long lasting, life changing and need proper care with professional support to help manage the condition.

Conditions related to poor gut health can be:

• Acute Diarrhoea
• Allergies
• Bad breath
• Bloating
• Candida
• Changes in brain function
• Coeliac Disease
• Constipation
• Crohn’s Disease
• Diarrhoea
• Fatigue (chronic fatigue syndrome)
• Fibromyalgia
• Food intolerances (sensitivity to grains and dairy)
• Foul smelling excretion
• Headaches
• Gallstones
• Haemorrhoids (piles)
• Heartburn (acid reflux)
• Indigestion
• Irritable Bowel Syndrome (IBS)
• Leaky gut syndrome
• Skin problems (rashes)
• Ulcerative Colitis

Digested food should take between 24-36 hours from eating to elimination.

What causes gut health problems?

There are hormones and lots of other factors which can play their part in your gut health.

Non-steroidal or anti-inflammatory drugs (NSAIDs) like aspirin, ibuprofen and naproxen relieve pain and inflammation by actually blocking an enzyme called cyclo-oxygenase.

The problem is cyclo-oxygenase enzyme performs important functions in protecting the stomach from corrosive effects from its own acid…

And is responsible for strengthening the activity of immune system.

Poor gut heath or a malfunctioning gut can cause intestinal inflammation, damaging the lining of intestine causing intestinal permeability.

This process can turn on an autoimmune response in the body…

Research shows women with long term or chronic use of NSAIDs, 65% develop intestinal inflammation and up to 30% develop ulcers.

Frequent use of antibiotics may decrease beneficial, protective gut bacteria (good flora).

Gut health is your body’s first line of natural defense, yet frequent or over use of antibiotics may be damaging your gut’s lining.

And without regular tests and monitoring (or own healthy intervention), your body’s unique diversity of trillions of beneficial bacteria won’t automatically be recovered after it’s lost.

Chronic and persistent stress levels weaken your immune system’s response to infection.

Your brain and intestines are controlled by many of the same crucial hormones (which is why gut is referred to as second brain).

This connection is referred to as the gut-brain axis…

Communications between gut-microbiota and gut-brain axis in stress response.

Overuse of alcohol has a negative impact on just about every system in your body.

Alcohol can irritate liver, stomach and intestines and suppress hormones which protect against inflammation which may contribute to leaky gut syndrome.

Research on grains and the negative impacts of gluten is well documented now…

Gluten-free grains have an abundance of amylose sugars, which may cause inflammation.

The anti-nutrients in gluten-free grains (lectins and phytates) bind to intestines and make nutrients inactive in the body,

Grains may cause a wide variety of inflammation with low grade damage to gut and health.

Different combinations of macronutrients in different ratios can have dramatic effects.

Bottom line: Your body needs carbohydrates, protein, fat, vitamins, minerals and water for nutrition, healing and to build, restore, repair body tissues and structures. 

How to repair and restore gut health…

It’s difficult to be told you must avoid all the bad foods…

Your goal (if possible) is to become aware of what negatively affects GI tract such as inflammatory foods, infections and gastric irritants like alcohol, caffeine or medication.

Inflammatory foods: gluten, dairy, corn, soy and sugar may lead to food sensitivities.

Infections may be a result from parasites, yeast or bacteria.

Some parasites like Toxoplasma gondii and Plasmodium spp can cause disease directly, while other organisms can cause disease by the toxins that they produce. 

To get to bottom of the cause (no pun intended) comprehensive stool analysis is key to determining the levels of good bacteria as well as any infections that may be present.

Removing infections may require treatment with herbs, anti-parasite medication, anti-fungal medication or even antibiotics.

Is it as easy and straight forward as replacing “bad” foods with “good” foods?

You’d need to know which foods are beneficial to your overall gut health, right?

You’d need to be able to identify which macronutrients have been depleted by medication (anti-acid medications), diseases or aging…

And be able to add back essential ingredients for proper digestion and correct absorption in order to restore an optimal level of good gut bacteria with correct digestive enzymes.

Probiotics and l-glutamine require proper digestion…

Consuming foods high in soluble fiber is also very important.

Other key nutrients include zinc, omega-3 fish oils, vitamin A, C and E…

Your gut is home to approximately:100,000,000,000,000 (100 trillion) microorganisms.

Your gut contains 10 times more bacteria than all cells in your entire body which includes over 400 known diverse bacterial species.

Organisms living in your gut determines how your body stores food you eat, how easy or difficult it is to lose weight and how effective is your metabolism functions…

If you’d I’d like to go into more detail on gut health, feel free to check out other articles…

Gut Health

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