The “F” Word

Yes, FIBER. The dreaded “F” word that none of us are entirely fond of, are we?

 

BUT, fiber is something that many of us know we need, but yet we really have no idea how much (or how little) we are consuming on a daily basis. Eating a high-fiber diet has many health benefits including lowered blood pressure, controlled blood sugar levels, constipation prevention, and improved cholesterol levels. It also plays a huge role in reaching and maintaining a healthy weight.

 

So what is the daily recommended amount of fiber?

That depends on several factors, but for the most part, it is recommended that men over the age of 19 should strive for 38 grams per day, while women over the same age should aim to consume at least 25 grams of fiber per day.

 

So how can you add more fiber to your diet?

Fiber is already in many of the foods we eat, such as fruits, peas, beans, and whole grains. Some of my favorite fibrous foods are blueberries, blackberries, raspberries, apples, almonds, brown rice, black beans, and chickpeas! Fiber is a form of carbohydrates, so it can be easily located on a nutrition label under the “Dietary Fiber” section. It is just as important to track fiber as it is to track protein, carbohydrates, and fats in your food log, especially if you are engaging in carb cycling and/or intermittent fasting (as we do in the Rapid Results Fat Burner Program!).

Adding too much fiber too quickly can cause pain and discomfort in the stomach, so if you are used to a diet that is relatively low in fiber, just be sure to increase the amount of fiber in small amounts daily so that your stomach can adjust accordingly.

 

While high-fiber diets help aid in digestion, it is also important to note that our bodies need enough fluid to properly process the fiber. Be sure to drink an adequate amount of water daily (minimum half your body weight in ounces each day) in conjunction with high-fiber foods.

 

What are some of your favorites high-fiber foods? Even better, what recipes do you make that can be incorporated into a high-fiber diet?

Prebiotics and Probiotics: Becoming a Healthier You

Silver Fern Brand has provided product for this review. No monetary compensation was provided. All thoughts and opinions are my own.

Prebiotics and Probiotics

As a health coach, I try to practice what I preach, and this means getting enough water in each day. But let’s face – water can get boring, especially during the summer months when the temptation of lemonade, punch, and soft drinks is abundant!

You can only imagine my excitement when Silver Fern Brand offered to let me sample some of their latest drink mixes! These are not only packed full of fruity flavor (hello – perfect for summer!), but also provides many health benefits. I could not wait to test these out for myself.

After drinking Silver Fern Brand’s Wai Drink Mixes for one week, I can already see a huge impact. Typically, I add a mix to my water mid-morning, and the added 3 grams of fiber suppresses my hunger until lunch. Before introducing these mixes into my diet, I found myself wanting to snack throughout the day, increasing my daily calories and sabotaging my healthy eating. I have also noticed a surge in my energy level. The added prebiotics I receive daily from the drinks provide fiber to the good bacteria in my digestive system, promoting good gut health. This is extremely beneficial as I have developed stomach sensitivities over the past few years. Also, I have dropped a couple of pounds on the scale thanks to the metabolic restoration benefits of the probiotics. I am NOT a proponent of the scale (as I believe that how you feel truly matters more than any number can ever tell you), but this was an added bonus.

Silver Fern Brand’s mission is very much in line with my own: they desire to make an impact on the lives of others by changing the health and nutrition mindset of today’s society. They are creating and re-inventing many products, such as brownie and cookie mixes, popcorn, meal replacement shakes, drink mixes, etc., to be of the utmost nutritional value. Silver Fern Brand makes it easy to live a healthy life while enjoying the things you love. I look forward to trying out more of their products in the days to come – including some yummy German Chocolate Brownies for the upcoming 4th of July holiday!