Fiber...

I'm finding out through my little bouts of research that fiber is the Mack Daddy of weight loss/management.  This past week, I've tried to incorporate a source of fiber into every meal...... I feel really good about it too.  Let me explain in easy moron-friendly terms what fiber can do for us!

   

What is fiber?  Fiber is plant based..... this means it's found in plants, duh.  It's the parts of the plant that can't be digested by our bodies.  Kinda like gum.  When we eat fiber, it kinda sorta acts like a bulldozer..... pushing out all of the crap we shouldn't/wouldn't want sticking around in our intestines.  (Sorry about the crap part, I totally didn't mean it!).  It passes through our bodies leaving no nutrients or calories....... yet is very healthy for us. 

Why is fiber so healthy for us?  Well, fiber helps keep you regular and helps fight diseases.  Carcinogens bind to it and will move out of our bodies faster.  We don't need no stinkin' carcinogens hangin' around in there for sure.  Also, it attracts fat and moves it on out...... allowing less to be absorbed. 

How can Fiber help me lose weight?  Fiber keeps you feeling full longer by staying in our bodies longer & slowing down digestion.  For example, 1 slice of whole wheat bread can be more filling than 2 slices of white bread.

Where can I find this fiber stuff?  Let's start off by learning what doesn't have fiber.  Meat and dairy contain no fiber and refined grains have had most of theirs removed.  The best bet for us wanting to increase our fiber content is to eat more whole and natural foods.  In other words.... stay away from processed foods.  Here are a few examples of good sources of fiber:

• Legumes:  Dry beans, peas & lentils
• Vegetables:  mostly like broccoli, carrots, celery
• Fruits:  Seedy kinds are great like berries
• Brown rice:  love this stuff!

How do I know if what I'm eating has fiber?  Read the dadgum label.  Look for the fiber content on the back of the box/bag.  What you want to aim for is 20-35 grams of fiber per day.  (This is for healthy adults on a 2000 calorie a day diet.  Children should eat their age + 5 grams/day). 

You can't just rely on looks.  For instance, some wheat breads have the same amount of fiber as white breads.  Just because it's brown doesn't mean it's healthy......... they add molasses and colorings to the dough.  The same goes for cereals!  Tricky little bastards!

What's the deal with fiber & insulin?  Ah, good question!  Eating more fiber keeps our insulin levels consistent rather than having it spike throughout our day.  White rice and bread are just two examples of what can cause our insulin to spike.  When we eat things like this...... it turns into sugar which causes our bodies to say......... "Yo home girl, you gots enough energy hanging around..... I thinks I'm gonna keep a hold of some of dis here fats you gots instead of using it for energy.  Word."   See?  And then..... this crazy sicko cycle starts going on ...... when your insulin drops...... which it will........ you get tired and hungry and then guess what........ YOU GO AN EAT MORE CARBOS/WHITE STUFF/SUGAR and poof.... your body starts yelling profanity at you and begins calling you names like "Tub-o-Lard" and "Jelly Belly".  

We don't want that do we?  Do we?

So, I should go and eats tons of fiber, now... today?  Hold up my shizzles........ don't go nuts and shove the fiber down your throat.  Let's be grown ups and do it the right way.  Ease into the new fiber lifestyle.  If'n you don't ....... guess what'll happen.... you'll get gas and diarrhea.  

*Heed my warning..... diarrhea and gas DO NOT make good guests.  We all know what can happen when we mix these two together... yes ladies........ we SHART!  Nobody want to be a sharter....... nobody.  

*Also, be sure to drink lots of water when eating your fiber or you'll find yourself on the toilet trying to cram out a rock hard turd......... you can get constipated without the drink. 

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Now, just a little help to get you going....... no, not that kind of going..... I mean to help you get started eating more fiber.  Some ideas, that's all. 

• Eat salad... try a little bowl before you eat supper.  Add good lettuce along with celery, carrots and bell pepper.  (Baco's does not contain fiber ya'll!)
• Chili.... Dude, I loves me some chili.  Cut down on the meat a bit and add more beans.  They're good for your heart too, you know.
• Split Pea Soup.... DadGum, that's some good winter food!
• Add a fresh veggie every night... try sauteing fresh green beans in a tiny bit of olive oil.. add some soy sauce, garlic and hot red pepper flakes!  So yummy!
• Fiber supplements... I'm pretty sure natural stuff is best but if'n you can't or are a very picky eater... give it a try!
• Fruit...  eating 2 apples a day has shown to help add fiber & pectin.  Both aid in weight loss and help keep you full for up to 5 hours!

I'll let you guys figure out the rest.  Leave some ideas in the comment section for the rest of us....... I'm sure I missed some along the way.  (Think of it as you guys being my fiber).

Comments

[Brooke]

You said shart. Heeehooohaaa heeehaaa!!
I have decided in the new year to add much more raw veggies to my diet for the sake of my health and lemme tell you, that'll make you regular like clockwork! I am loving big salads right now with spinach and spring mixes, avocado, cucumber, tomato, bell peppers and a little feta cheese. Oh ya baby.

[Jerrilynn]

Fiber:
My favorite "fiber" diet in the whole wide World:

I love to shop for it~
I love to Smell it~
I love to Touch it~
I love to cut it~
It is Fat free~
It keeps my hands busy~
The FABRIC FIBER DIET is the BEST:)