Week One Points Feb 15-21 & Week 2 Challenge

Hello Everyone!!

I hope your first week went well. I know I am glad to be back going!! Remember to post your own points on the comment section of this post. It will be fun to see how everyone is doing!

Okay the challange for the week. Getting enough fiber. Women are recommended to get 20-25 grams of fiber a day. However most of us get 12-15grams. This challange may be a little challenging:) It is called a Challenge for a reason:). Adding fiber to my diet has made such a big difference on my weight loss results. If you are having a hard time getting fiber...you can buy fiber pills to supplements. You will want to look for psylimm husk some where on the bottle. I have some fiber I have purchased from Costco. I take 3-5 fiber pills 3 times a day. Lately however I have been able to get the recommended amount in food.

I found some information on the internet that might you understand more about fiber:

There are also two kinds of fiber: insoluble and soluble. Insoluble fiber, found in wheat bran and some fruits and vegetables, cannot be dissolved in water. This type of fiber is made up of cellulose and hemicellulose, substances that offer rigidity to plant material (e.g., the peels and skins of fruits and vegetables, wood, stems, and the outer coverings of nuts, seeds, and grains). Insoluble fiber acts as a natural laxative, giving stool the bulk necessary to move quickly through the gastrointestinal tract. In addition to preventing constipation and hemorrhoids , insoluble fiber may also reduce the risk of colon cancer by speeding the passage of food through the digestive tract.

Soluble fiber, found in beans, oats, and some fruits and vegetables, is fiber that can be dissolved in water. This type of fiber is made up of pectins, gums, and mucilages. Marie Boyle notes that, because it reduces the level of cholesterol in the blood, soluble fiber can reduce the risks of heart and artery disease and atherosclerosis . When consumed in large amounts, soluble fiber also slows glucose absorption from the small intestine, which can be helpful in treating diabetes . Finally, a diet high in fiber may also promote weight control and reduce the risk of developing obesity .

Our best fiber sources are fresh fruits and vegetables and whole grains. Pears, blackberries, apples, peaches, oranges, bananas and raspberries are especially good sources. As for vegetables, it’s hard to find one that isn’t a good fiber source. Bran and oat cereals are well-known for fiber content, but other cereals made with whole grains, like shredded wheat, are also good choices

If you are unsure if something has fiber in it or not...log on to livestrong.com and go to daily plate...enter the food you are eating and it should give you the nutritional information.

I remember last time I was working with a trainer, she suggested I add fiber to my diet in the form of pills because I had not been losing as much as I wanted. The following week I had lost 4 pounds!!

This Challenge will be worth 10 extra points. I know it is a hard one so I want to make it worth the challange!

If you have questions let me know! Remember there are 129 points possible.