Hello, everyone! Great class on Monday! I liked watching you have standing conversations about what you gathered from the information and how that will help you create your new healthy lifestyle! You were all put to the test over the dining out smart quiz and congrats goes out to Curt for getting 100%! FOR NEXT CLASS....you will be studying the "fiber factor", you do not want to miss this class!
Thanks to the team of coaches for the support and energy they provide to this challenge and thanks to all the challengers willing to share and discuss the information!
BIGGEST LOSER: CURT with 10.8 pounds over 2 weeks. He walked away with a Hydrate to keep him hydrated on all the power walking he does AND a gift card to use at Adrian Therapeutic Massage! ENJOY
SPECIAL REMINDER The Answer and Katie Rowand is hosting a Zumba FUNdraiser for a local family who very recently lost everything they have in house fire. With a brand new baby born just a week later, they really need our help!
JUNE 15
Starts at 12:30
$5/participation fee per hour
Ends at 3:30
DONATIONS ARE WELCOME
For all fitness levels!
Tell everyone you know!
The Fiber Factor for Losing Weight
CHEATER'S DELIGHT VIDEO CLICK TO WATCH!
We are on the same program… why are they losing weight faster?
All calories are not the same. Each ounce of food is not the same in the way your body responds.
Use foods for more benefit in losing weight.
Fiber binds with fats of which contain calories to carry them through the colon and to not be
absorbed. Each gram of fiber can flush with it 7 calories approximately. So the average
American whom eats only 12 grams of fiber in a day only flushes about 84 calories from their
day. Health standards recommend eating 35 grams of fiber each day thus flushing 245 calories.
Or increase your fiber to 45 grams of fiber per day for a flush of 315 calories. So if you eat a
1200-calorie diet you can flush ¼ of those calories simply by adding in food that are high in fiber
at each meal, or supplement the fiber into your meals with powders and tablets.
The idea is to work within your calorie guidelines for weight loss to eat 3 meals and 3 snacks
every day to boost the metabolism in favor of dropping stored calories.
For a female that is 160 pounds her target should be 1200 calories eating 45 grams of fiber and
flushing 315 calories she has a net calorie day of 885 calories. Let’s say this woman is not active
no exercise so her Active Metabolic Rate is 1600 calories. To lose 1 pound of body fat you need
a deficit of 3500 calories. She is at a deficit of 715 calories repeat that deficit for 5 days
consecutive and every 5 days and she will lose 1 pound of body fat every 5 days or 6 pounds in a
month, just by the fiber she is now consuming. Multiply that by a year and you could reach 72
pounds dropped in 12 months – just by eating fiber.
Solution: 1200 calories, 35 grams of fiber…So let’s make it easy.
For Breakfast and Lunch 250 calories -- 10 grams of fiber -- 20 grams of protein
Herbalife ShapeWorks Shake:
8 oz milk
2 heaping TBS Formula 1 Protein Powder (3 grams)
1 rounded teaspoon of Active Fiber powder (5 grams)
1 cup strawberries OR ½ cup blueberries OR 1 banana (2 grams)
Choose 3 servings for 3 snacks each day
Herbalife Soy Nuts -- 110 calories -- 6 grams of fiber
1 cup of Blackberries – 60 calories -7.3 grams of fiber
1 cup of Blueberries – 80 calories - 3.5 grams of fiber
Large Orange -- 86 calories – 4.4 grams of fiber
1 medium Pear – 100 calories - 5.5 grams of fiber
Sliced Apple with 1 TBS Peanut Butter spread onto it - 170 calories – 4 grams
Dinner: Meat, Veggie, Sweet Potato OR Rice (Brown or Parboiled) OR Whole Wheat Pasta
Wk 8: High Fiber Diet
HIGH FIBER DIET
Dietary fiber can help your colon and is an important part of the management of diverticulosis and
irritable bowel syndrome. It speeds the progress of food passing through your digestive tract and
promotes regular bowel movements. The increased ease of stool passage keeps the intestinal muscles
in good shape and prevents the sluggishness that leaves stool sitting in the colon for long periods of
time. This may help to prevent diseases of the bowel, including the formation of polyps, which, when
left unattended, may lead to bowel cancer. Furthermore, fiber may bind with or dilute cancer-causing
agents in some foods and help push them out of the body rather than allow them to be absorbed into
the intestines.
WHAT IS FIBER?
Fiber is the structural part of fruits, vegetables, and grains that your digestive system cannot digest or
break down. Increasing fiber in the diet can be an important factor in improving your overall wellbeing.
For instance, bran has been found to reduce blood sugar and to lower cholesterol. Bran has
become a friend to the dieter as well, because it is effective as part of an overall weight control
program. Fibrous foods give you a sense of fullness because of the bulkiness of fiber. Fiber-rich foods
require more chewing. So eating takes longer and you feel satisfied sooner. Fiber has almost no
calories because your intestinal system does not digest it.
WHAT FOODS CONTAIN FIBER?
Cereals, fruits, and vegetables all contain some fiber (see the fiber chart). Foods vary greatly in the
amount of fiber they provide. Milk and its products, fats, meats, poultry, fish and eggs contain NO
fiber at ALL. The richest source of fiber is grains, such as cereals. But the fiber content varies,
depending on the milling and refining process of the product. Excellent high-fiber cereals are all-bran,
bran buds, 100% bran, and fiber one. Any of these, may be used in cooking and added to many already
prepared foods.
HOW MUCH FIBER DO I NEED EACH DAY?
Aim for 25-35 grams of fiber daily, BUT work up to it as your system tolerates it. If you are currently
consuming little or no fiber in your diet, make the change gradually. Don’t shock your intestinal tract.
Introducing large amounts of fiber too abruptly may result in cramping, increased gas, or even
diarrhea. If any of these occur, cut back on the portion of cereal you are eating, then gradually increase
the amount until you can tolerate one cup per day, which will provide you with you fiber requirement.
ISN’T IT HARD TO EAT ON CUP OF FIBER A DAY?
Not really. You don’t have to eat on whole cup at one sitting. There are numerous ways to get the fiber
you need. Enjoyably: take a half-cup in the morning and the rest at night. Put out a cup of cereal in the
morning and snack on it during the day, or use it as a topping on ice cream, custard, and other more
palatable foods. Cook with recipes that use bran-baking with bran is an o9ld and familiar culinary
technique. Try using bran instead of breading on chicken and fish, breakfasting with bran cakes, or
making meatballs with bran filler.
WHAT ELSE CAN I DO?
Increase your fluid intake. Drink WATER. Since dietary fiber is somewhat sponge-like it absorbs
water. Additional amounts of water are helpful in pushing the fiber along its course.
Wk 8: High Fiber Diet
Exercise, A daily walk or run helps to promote bowel regularity.
DO NOT overcook your vegetables; steaming and stir-frying are excellent in preventing the
breakdown of beneficial fiber.
Choose healthy snacks. Try eating an apple instead of drinking apple juice. The juice provides NO
fiber, BUT an apple can supply 3.5 grams of dietary fiber. High fiber snacks include popcorn, fruits
and raw vegetables. It will also help you cut calories.
LIST OF FIBER FOODS
Food Serving size Grams of fiber
Apricots, dried ¼ cup 7.8
Honeydew melon 1 Wedge 13.0
Fresh Pear 1 small 2.6
Prunes ½ cup 7.8
Raspberries ½ cup 4.6
Rye Wafers 3 23.0
100% Bran Cereal ½ cup 8.4
Fiber one 1/3 cup 11.0
Baked beans ½ cup 8.8
Brussel sprouts ½ cup 23.0
Kidney beans ½ cup 9.3
Lima Beans ½ cup 4.5
Peas ¼ cup 8.4
Spinach ½ cup 5.7
Sweet potatoes 1 3.5
What if my palate just doesn’t like these fiber foods of fruits and veggies… is there another
source of fiber?
With the statistics surrounding colon cancer it is apparent that many do not make these foods a priority
– yet there is another solution to seek! Supplementation!
Fiber Powder as in Herbalife’s Active Fiber Powder (simply 1 rounded teaspoon) easily mixed in any
liquid offers 5 grams of essential fibers to keep the system moving waste through the colon. When on
a calorie controlled diet with meal replacements this added teaspoon of Active Fiber Powder keeps you
feeling fuller and your appetite satisfied longer. This blend also encourages the growth of “friendly”
bacteria.
Wk 8: High Fiber Diet
Fiber supplements that offer acidophilus replenish the intestinal flora and support the healthy bacteria
the counter balances the bad bacteria that festers and causes disease in our colon. Herbalife’s
Florafiber is an excellent solution to get the acidophilus in an easy tablet taken with meals.
Fiber is also known to bind with fats, and when eaten with meals that have saturated fats will help bind
the saturated fats and take it through the colon to be eliminated and not absorbed into the body. The
market likes to refer to these as “fat blockers” and Herbalife’s Thermobond does just that. These
binding fibers have also been proven to create a feeling of fullness.
No comments:
Post a Comment