Getting More Fiber In Your Diet

 You should be getting more fiber in your diet.

Most Americans are not getting enough fiber in their diet. Fiber helps the digestive system move things along. Also fiber helps with satiety and thus can be assistive in weight loss.Some other potential benefits are improved heart health, lower cholesterol levels and decreasing the risk of diabetes.
So fiber is found in all the foods that people have been eating less and less of in the past 50 years. So in order to "help", many food manufacturers have been adding "fiber" to highly processed food-like products. Unfortunately, almost all the added fiber is of one type, insulin.

Side effects of insulin can be.

• Bloating
• Abdominal cramping
• Loose stools
• Gas
• More frequent bowel movements
  
  While insulin is safe for most people, you should be careful if you have a FODMAP intolerance or certain allergies.

When your daily fiber intake is varied through real foods, you feed multiple gut bacteria colonies. But when insulin is the main source of fiber, only specific types of bacteria thrive while others wither. This imbalance may result in gas, bloating, nausea, flatulence, stomach cramping, diarrhea, constipation and GI rumbling.

There's no shortcut to a variety, but some fiber options are easier to implement than others. Your goal is to reach at least 25 grams of fiber a day. Here's how you can do it.

1. High fiber cereal. Since most people eat cereal on a daily basis, make sure that the one you regularly eat has at least 5 grams of fiber per serving. Read the label to verify that the fiber is from whole grains and bran. On cold mornings, oatmeal is also a good choice, with 3 grams of fiber.

2. Nuts and seeds. It's easy to snack on these as part of a trail mix or on their own. Besides 3 grams of fiber, you'll be getting a good amount of protein and healthy fats.

3. Chia seeds. A 1-ounce serving of these seeds has 10 grams of fiber! Easy recipe: mix once ounce of chia seeds (2 tablespoons) with two cups of water and one tablespoon of maple syrup. Pour into a glass jar and refrigerate for an hour or two. Shake vigorously and enjoy.

4. Avocado. A serving of one half an avocado will set you back 120 calories, but reward you with 5 grams of fiber. Not to mention that heaven is defined as fresh avocado with a pinch of salt.

5. Banana. A humble banana a day will add 3 grams of fiber to your total.

6. Vegetable salad. a simple salad consisting of half a cup of lettuce, half an unpeeled cucumber, medium tomato, one shredded carrot, and dressing, will provide 4-6 grams of fiber.

7. Canned beans. These guys are a fiber powerhouse - a 4 ounce serving of beans has 5-7 grams of fiber. Add as a side to your breakfast omelet, lunchtime salad, or dinner protein.

Patricia Koch
www.Herbals-Unlimited.com

Weight Loss And Water

YOUR BODY NEEDS WATER 
Even in the winter we need to drink water.

Water makes up more than 70 percent of the body's tissues and plays a major role in nearly every body function from regulating temperature and cushioning joints to bringing oxygen to the cells and removing waste from the body. It is second only to oxygen as a primary building block of human life. Every moment of every day, our bodies use water to per- form one task after another that is necessary to our lives.

Severe dehydration can affect blood pressure, circulation, digestion and kidney function. But on a daily basis, not getting enough water can cause fatique, dry skin, headaches and constipation. Hydration should be the primary focus of health. Proper water utilization is necessary for the accurate processing of 80 percent of the messages communicated between the brain and the body. Even a slight imbalance may cause confused electrical messages to misdirect the muscles of the body. Hydration is also responsible for proper functioning of 90 percent of the muscles in the body.

Through sweat, breathing and other excretory functions, our body loses about three quarts of fluid a day. Yet most people do not replace this lost water with water. Instead we drink soda, tea, coffee, wine and processed juices. These fluids contain a high amount of caffeine, sugars, artificial flavors and coloring as well as other unhealthy artificial substances. These fluids act as diuretics (pulling water from tissue, body organs, etc. then flushing water from our systems) thereby creating an environment of greater fluid loss. The result is that many people end up with chronic dehydration.

Becoming thirsty is nothing more than our body telling us to replace this precious liquid. But how many of us actually drink water?

Everyone should drink 1 ounce of water per pound of body fat, or at least 3 quarts per day. This will help with bowel elimination and help with weight loss.

NOTE: Are you trying to lose weight?
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You can find a list of all our weight loss products at.

http://www.herbals-unlimited.com/weight_loss_products.htm