Weight Loss Tips
Fiber

Put simply, Fiber is a carbohydrate that cannot be digested. Most Americans get less than half of the daily recommended amount of at least 25 grams a day. Not only does fiber make you feel full longer and keep your bowells regular but it is also thought that it can help reduce the risk of heart disease and diabetes. It is divided into 2 catagories (Soluble and Insoluble)

Soluble Fiber binds with fatty acids which appears to help improve cholesterol levels and increases the amount of time it takes to digest foods which helps regulate blood sugar levels for people with diabetes.

Good Sources of Soluble Fiber

Oat/Oat bran
Dried beans and peas
Nuts
Barley
Flax seed
Fruits (oranges and apples)
Vegetables (carrots)
Psyllium husk

Insoluble Fiber helps move things through your intestines which prevents constipation and helps prevent toxin build ups. It also helps regulate pH in the intestines which some think can help prevent microbes from producing cancerous substances.

Food Sources of Insoluble Fiber

Vegetables (green beans and dark green leafy vegetables)
Fruit skins and root vegetable skins
Whole-wheat products
Wheat oat
Corn bran
Seeds & Nuts

* Eat whole fruits instead of drinking fruit juices.
* Replace white rice with brown rice.
* Replace white bread and pasta with whole grain products.
* Choose whole grain cereals for breakfast.
* Snack on raw vegetables instead of chips and chocolate.
* Substitute legumes for meat a few times per week.