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Fiber Up to Slim Down

By Brandy Siegler

Wellness Specialist

It's no secret that boosting your fiber intake can help you drop pounds. And while diets

that banish carbs and glorify protein continue to gain notoriety, the research tells a

different story. A recent study published in the Journal of the American Dietetic

Association found that the main difference between "normal-weight" adults and their

overweight counterparts was the amount of fiber they consumed.

Although the two groups reported similar intakes of sugar, bread, dairy

products and vegetables, the normal-weight subjects consumed a

whopping 33 percent more dietary fiber and 43 percent more complex

carbohydrates each day (per 1,000 calories) than those who were

overweight or obese. Why is fiber such a key player in the battle of the

bulge?

It Swells in Your Belly and Fills You Up. "Fiber slows digestion and adds bulk to the

diet," says Milton Stokes, M.P.H., R.D., owner of One Source Nutrition, LLC, a private

nutrition practice based in Southern Connecticut. "When you feel fuller longer, you're apt

to snack and nibble less."

It's Low in Calories. Foods that are high in fiber are generally low in fat and calories.

Cup for cup, a fiber-rich food will have much fewer calories than its low-fiber

counterparts. A cup of apple juice weighs in at 117 calories and 0 grams of fiber while an

apple (with skin) comes in at 74 calories and 3.4 grams of fiber. And since the body can't

break down fiber, it runs right through your digestive tract -- instead of landing on your

hips.

It Keeps Blood-Sugar Levels in Check. "Fiber helps stabilize blood sugar levels,

preventing the erratic peaks and valleys that can send you on a stampede to the fridge,"

says Stokes. Keeping blood sugar on an even keel can also help reduce the risk of

diabetes.

It Promotes Overall Health. Fiber also improves gastrointestinal health. Most fiber-rich

foods like fruits, vegetables, legumes and whole grains help keep you regular, which is important in detoxification, and they have a healthy dose of disease fighting antioxidants to boot.

More slimming down tips:

  1. STOP ALL SODA …. Lots of additional useless calories (Brandy’s comment: Try Iced Herbal teas and if you like the sweet taste add a little apple juice)
  2. WEIGH IN DAILY OR OFTEN … you can adjust and correct early on
  3. EAT “BIG” FOOD … meaning high fiber, bulky foods like fresh apples, whole grains
  4. FOCUS ON “PORTION” SIZE
  5. REPLACE A MEAL WITH A PROTEIN SHAKE … you have something that is calorie controlled and nutritious.
  6. MONOTONY WORKS … lots of variety presents lots of temptations (buffets not good!)
  7. EXERCISE FOR TONING AND INCHES NOT POUNDS …. One has to exercise A LOT to actually lose weight.
  8. USE COMPLEX CARBOHYDRATES FIRST THING IN THE MORNING and then reduce the carb intake later in the day.
  9. JOURNAL ….. extremely important for staying on track and focused.

A healthy body weight not only looks and feels good, but it helps us to avoid or minimize our risk for cardiovascular disease and Type II diabetes.

This year make it a point to think about what you eat and make wise choices. It will pay off in many ways. Happy New Year!

For more information you can contact Brandy Siegler at 814-643-3768 or log onto www.shaklee.net/wellnesswithbrandy

The Huntingdon Health and Wellness Association makes no medical claims or recommendations. Check with your doctor about your specific health care needs.