The F Word.. FIBER

Oh Hello Fit Diva

So What F words were you thinking?!?!?  Fitness, RIGHT? Haha Whatever F word came to mind…I love it!  However, lets chat about FIBER! Not the sexiest word, but it will make that hard-working body look and feel sexier.

Fabulous Fiber

It typically isn’t the first thing I discuss when creating new meal and snack ideas for my clients. However, it is something that is super important to have in our daily fit diva intake.  I guarantee you are not getting enough. I thought I was, but some days I was shocked on how low my intake of fiber rich foods were.

Most of us try really hard to have whole foods, lots of veggies and fruits on a daily basis, but more often the craziness of day-to-day life happens.  Fiber has SO many benefits and we truly do need it. There are 2 types of fiber. Soluble and Insoluble and we need both.

Types_of_fiber

This blog is to more make you aware of fiber in your diet and give you some food ideas.  If you want deeper info on Fiber and how it help more than you know, an Awesome book is: The F-Factor Diet.

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Fiber & Your Gut

Ok ok, a topic that no one wants to talk about, but most women suffer from…Constipation.  I would say 75% of my clients have it more often than they would like. I mean, come on….it’s a crappy feeling & totally not healthy if you’re not going on a regular routine!  Yep! Routine, More Fiber & enough Water! If there isn’t an underlying health issue, it is SO easily fixed. WATER…which most do not hydrate enough and FIBER!

The average female should get 20-25g a day and most get 10-15 a day.  If you are not consuming enough fiber, slowly add it in week by week. If you have a sensitive digestive tract like me, it can cause lots of extra unwanted gas, bloating and extra running trips to the toilet!!!!!  Just being honest here, haha!

Fiber Health

  • Healthy digestive Tract
  • Regular poops
  • Weight Loss          yes
  • Better Energy
  • Decreases risk of diabetes
  • Protects against heart disease
  • Lowers cholesterol  

 

Low Carb Diets and Low Fiber

If you are on a low carb and wondering why your tummy feels bloated or have constipation, be sure you are not just eating proteins and fats.  You need lots of extra greens, veggies and fruits to make up for the high fiber grains you have eliminated.

 

Fiber Fit Diva Foods

Ok, so how do you increase your fiber?  First, take a peek at your regular go-to foods, meals, snacks….how much do they have?  Look at nutrition label or use Myfitnesspal or just google them. If you are lacking, take a look at this list of some of my faves.  You may be surprised how easy it is to incorporate more fiber.

rasp

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1/4 cup fiber one, 1/2 cup raspberries. Mix all together and even Freeze for a frozen yogurt treat!

 

Apple (medium) 4g fiber   *great with tablespoon of your fave nut butter

Avocado (medium) 8g      *sprinkle with chilli lime season and cube it with cucumbers

Blackberries 3/4 cup) 8g   *add into a ½ cup greek yogurt

Pear 6g    *pair with no nitrate deli turkey slices

Raspberries (¾ cup) 8g   This one shocked me!

Artichoke 1 Large 6g

Spinach 1 cup cooked 6g  Add into you eggs or shake in the morning

Beans: black, northern, lentils, kidney (1 cup) 14-15g

These are just a few!  Kinda cool that there are more options than you think.

Fiber & Bars

One, on the go snack that can be more harm than help are bars loaded with too much fiber at once.  Yes, we should strive for more fiber, but not all at once. Ever notice that your tummy may get bloated or upset or lets face it…lots of extra gas??  Take a look at some of the bars you consume. Hopefully you are reading your labels, wink, wink! Now start looking at the fiber and see what your bar actually has to offer.

Fiber One….actually Bella Diva approved!
Fiber One Chewy Bars Oats & Chocolate Bar is another bar that made Consumer Report’s top-rated list. It’s made from whole-grain oats and contains real semisweet chocolate chips. The sugar content is low at 10 grams, and it’s also low in sodium. You won’t drain the calorie bank since the total calories comes in at 140. In addition, the Fiber One Chewy Bars contain about 4 grams of fat. Bonus: it contains no artificial flavors. Great for a workout day sweet tooth snack.

fiber bar

Primal Kitchen

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Yum!  All natural ingredients

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Quest Bar: This definitely would NOT be a choice!  Artificial sweetener, no whole foods involved. Truly a tummy ache waiting to happen.

quest-bars

Other Ingredients: Protein Blend (milk protein isolate, whey protein isolate), soluble corn fiber (prebiotic fiber), almonds, water, unsweetened chocolate, natural flavors, erythritol, cocoa butter, palm oil, sea salt, calcium carbonate, sucralose, steviol glycosides (stevia).

Fiber Finale

So, are you getting enough fiber? Hopefully this made you think about it a little more!  Start reading those food labels and try to incorporate one food higher in fiber at each meal.  There are SO many choices out there.

Be MindfulGet Creative &  Give that Fit Diva Body the energy and feel good vibes it deserves.

Until next time….Ciao xoxo

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