The "F" Word You'll Want to Say

What "F" word am I talking about?  Fiber!  Recent research is coming out of Kiel Germany that fiber can remove calories!  Cool huh!  Yes, for every gram of fiber you eat it can remove 7 calories.  So if you eat 35 grams of fiber every day you could potentially negate 245 calories for the day.  That's a good 20 minute workout!  I need to be clear on this the research is still in the "research" phase, but why not up your intake of fiber in the mean time?  Fiber can help stave off cravings, help you feel fuller longer, boost your heart health, reduce your risk of diabetes, reduce your risk of breast cancer, and can improve your overall well being.  What more could you ask for?

Some really great sources of fiber are: Whole grains such as brown rice, whole wheat, corn (yes popcorn counts as long as it's air popped and not loaded with salt and butter), Quinoa, and whole wheat pasta.  Other great sources of fiber include vegetables, fruit, beans, and lentils.

A great way to get your fiber in every day is to eat a serving (about a 1/2 C cooked) whole grains at every meal.  At least 1-2 C of vegetables at every meal and a serving of fruit at every meal.  You can't go wrong with veggies, feel free to eat more than 1-2 cups.  You'll find that it really isn't that much, but you'll feel full and fantastic.  Also, be sure to eat a source of lean protein at every meal to keep you feeling satisfied longer.

So who's up for a fiber challenge?  Go ahead and try the weight loss fiber challenge and see if it works for you.  Increase your fiber intake and see if by the end of the week or the end of two weeks, you've dropped a pound or two.  And if not, just know that all is not lost, you've improved your health in more ways than one.

* Please take note fiber supplements are not the same as fiber that comes from real food sources. Get your fiber from the real source for best results.  

For some exercise today do 50 mt. climbers, 50 side to side skaters, 50 jumping jacks repeat 5 times.

Simple and Delicious Broccoli Soup (even your kids will eat it!) (8-10 half cup servings)
2 tsp. olive oil
1 C chopped yellow onion
2 garlic cloves, chopped
6 C low-sodium broth (chicken or vegetable)
8 C broccoli florets
1/4 tsp. black pepper
salt (optional)

Heat the oil in a large pot over medium heat.  Add the onion, reduce the heat to low, cover the pot, and sweat the onion for 5-7 minutes, until softened but not browned.  Add the garlic, broth, and broccoli, bring to a boil, and cook for 30 minutes.  Remove from the heat, add the pepper, and season with salt.  Puree until smooth using an immersion blender.  (source: "Eat to Lose, Eat to Win" by Rachel Beller)

As always, I love hearing from my readers... feel free to leave a comment or share my blog with your friends.  To your health!