Clean Eating: Week 6

This week at the nutritionist we talked fiber.  Fiber is nature's plumber.  It helps the body in several ways:

• makes you feel full
• removes excess cholesterol from the digestive tract
• helps you poop
• regulates blood sugars.

There are two types of fiber: soluble and insoluble.  Most processed foods have insoluble fiber.  If a product has soluble fiber, you will see the fiber content divided into two separate sections.  Your goal is to get between 25-35 grams of fiber daily with at least 10% of that fiber falling in the soluble category.

Ways to Increase Fiber Intake:

• Eat 100% whole wheat bread with at least 2 grams of fiber per slice.
• Eat fresh fruit with skin when possible.
• Eat beans 3 or more times a week.  They have more fiber than oatmeal.
• Eat your veggies.  The more you eat the better.

Note... When increasing fiber intake, drink alot of water to help flush the "stuff" out of your body.

Good Sources of Soluble Fiber:

• northern beans
• lima beans
• kidney beans
• brussel sprouts
• artichokes
• pears
• black beans
• pinto beans

Northern beans will give you the most soluble fiber at 5 grams a serving.  Whereas, pinto beans will give you the least amount of soluble fiber at 2 grams.  There are many other sources of soluble fiber.  I merely listed some of the best sources for you to select from.

Whenever possible, you should always choose whole food sources of fiber.

This Not That:

bread...

• Ezekiel bread and 100% whole wheat bread over white bread
• whole wheat bread products over the white bread counterparts

examples: 

• Nature's Own 100% whole wheat bread
• Orowheat 100% whole wheat bread, sandwich thins, muffins and buns
• La Tortilla Factory 100% whole wheat low carb tortillas
• Flat Out bread

cereal...

• Kashi Go Lean, Cheerios, Kashi Cinnamon Harvest, Wheat Chex, Grapenuts over Raisin Bran, Granola or Muesli

crackers...

• Kashi stone ground crackers, all bran crackers, beanitos over saltines or butter crackers

protein bars...

• Kashi bars (3+ grams of fiber and 6 grams < sugar), South Beach bars (3+ grams of fiber and 6 grams < sugar), Think Thin bar, Kellogg's Fiber Plus Antioxidant bar over Fiber One bars, Fiber One brownies or granola bars

grains...

• whole wheat pasta over white pasta
• brown rice over white rice

fruits and veggies with 3> grams of fiber...

• sweet potato
• many beans
• lentils
• peas
• broccoli
• spinach
• carrots
• green beans
• summer squash
• kale
• brussel sprouts
• red cabbage
• turnips
• mustard greens
• banana
• pear
• orange
• apple
• kiwi
• berries

nuts 3> grams of fiber...

• almonds
• pistachios
• flaxseed
• pumpkin

All information was obtained from my nutritionist, the amazing Dr. Laura Mangum.

Goals For This Week:

• continue to decrease my soda intake
• continue to decrease my sweet tea intake and switch to unsweetened tea
• get 3 food groups in at lunch and dinner: record the food groups in my journal
• try not to double up on carbs at any one meal
• continue to walk 5000 steps a day: increase as often as possible
• try to eat at least one raw veggie snack a day: may use guacamole or homemade bean dip to ease into this routine
• eat almonds and fruit at other snack time or a Think Thin bar
• increase fiber intake and include 100% whole wheat and "whole" food sources as much as possible

Weight Loss This Last Two Weeks: 2 1/2 pounds