FitSugar

10 Cereals With 8 or More Grams of Fiber

FitSugar — Wed, 12 Aug 2009 05:50:54 -0700

We all could use a little extra fiber in our diets, since it's recommended that women eat between 25 and 30 grams a day. Not only does fiber keep you regular, but it can also help lower your cholesterol and prevent heart disease and certain cancers. Breakfast is a wonderful time to fill up on fiber-rich foods, so check out which cereals contain eight or more grams of fiber per serving.

View Slideshow ›

Fruits: More or Less Than Five Grams of Fiber?

FitSugar — Thu, 23 Jul 2009 08:00:15 -0700

Hopefully you're taking advantage of the season and eating pounds of fresh Summer fruits. Fruit is a great way to cool you down on a hot day, and is a healthier choice than ice cream since it's lower in calories and fat, and offers more fiber. Just how much? Take this quiz and find out.

Flickr User Muffet

Take the quiz

Do You Eat Fiber-Enriched Foods?

FitSugar — Mon, 06 Jul 2009 03:23:19 -0700

Who knew fiber would ever be trendy? But it's showing up as a buzzword on all sorts of product packaging, from Fiber One's Toaster Pastries and muffin mixes to more puzzling added fiber nuts. Do you pick up packaged goods that boast added fiber?

Food Review: Fiber One Toaster Pastries

FitSugar — Thu, 02 Jul 2009 03:29:56 -0700

When I was in college, I had a serious Pop-Tarts weakness, though I don't let myself indulge in them anymore. However, I'll admit I was excited to try Fiber One's version, which isn't low-cal or really "healthy," but at least they're high in fiber! And who doesn't love fiber right?

Basically, if you like(d) Pop-Tarts, you'll love Fiber One Toaster Pastries, but if you shy away from processed foods, you'll probably steer clear of these too. The tarts come in blueberry, brown sugar cinnamon, chocolate fudge, and strawberry, and of course I tried the chocolate. So is the indulgence worth it?

The Skinny On: Chia Seeds

FitSugar — Fri, 26 Jun 2009 13:26:07 -0700

If the word "chia" creates mental image of a clay creature sprouting hair, you are not mistaken. I am talking about the same kinds of seeds, because aside from making the fuzz on countless Chia Pets, these seeds are also an excellent source of omega-3s! Who knew?

For women, the RDI of omega-3s is 1.1 grams (1,100 mg) a day, so if you're looking for a new source that's vegan, gluten free, and easy to consume, you'll want to pick up some chia seeds. To find out how many omega-3s are found in chia seeds then click here

Flatten Your Belly With Fiber

FitSugar — Tue, 23 Jun 2009 10:08:38 -0700

If you have an issue with regularity, then you can do all the cardio and crunches in the world, and you'll still have a little belly pouch. That's because constipation can cause bloating, which will make your belly appear slightly swollen. It's normal to have issues with going to the bathroom every so often, but if you suffer from constipation daily, it can make your middle wider than it needs to be. The solution? Up your intake of soluble fiber. Include apples, pears, berries, oats, quinoa, beans, carrots, cucumbers, and celery in your diet every day. This type of fiber soaks up water and forms a gel-like substance that stimulates the muscles in your digestive system, and helps push things along. Eating enough fiber will not only make you feel better, but it'll help flatten your belly.

Calcium, Iron, and Fiber - Oh My!

FitSugar — Wed, 20 May 2009 03:30:00 -0700

We eat for our health and to feed our our bones, blood, and bowels, but some nutrients just don't play well with others. Take calcium and iron for instance. Calcium can reduce your ability to absorb iron by as much as 50 percent. However, calcium only interferes with non-heme iron, which comes from plant-based foods, not with heme iron, found in meat. This interplay between calcium and iron is really only important if you suffer from anemia, because although short-term iron absorption is reduced by calcium, studies have found that iron stored in the blood is not.

When it comes to calcium, fiber binds to the mineral, reducing its absorption. Studies have found that wheat fiber reduces calcium absorption by about half. If you're like most folks and you aim to get a jump-start on fulfilling your recommended daily intake of fiber and calcium with your bowl of breakfast cereal, choose cereals that feature oats or other grains since they don't seem to block the calcium.

Ultimately, if you eat a well balanced diet and aim to eat your nutrients rather than find them in supplements, you're probably getting all the vitamins, minerals, and fiber you need. Just think of this post as a little food for thought.

Healthy Eating Tip: Eat at Least 3 Different Whole Grains Daily

FitSugar — Fri, 24 Apr 2009 15:00:00 -0700

A woman should aim to eat between 25 and 30 grams of fiber a day. Besides munching on fruits and veggies, eating whole grains is a great way to meet your quota. I'm talking about whole grains, not foods made with whole grains.

Amaranth, barley, buckwheat, bulgur wheat, corn, millet, oats, quinoa, rice, and wheat berries are all examples of whole grains. Not only do they contain fiber, but they also contain protein and valuable vitamins and minerals. Include at least three different ones in your diet each day. Here's a sample menu to show you how to get your three:

Oatmeal in the morning
A rice and beans burrito for lunch
Stir-fry with quinoa for dinner

Learn to Love: Celery

FitSugar — Mon, 20 Apr 2009 12:00:00 -0700

I used to think of celery as a rather dull vegetable. But lately, I've cultivated a new appreciation for its flavor and function. I've heard that you actually burn more calories chewing celery than you consume by eating it, which is almost true. One large stalk contains just 10 calories, but 4 percent of your dietary fiber RDI. It is also very low in cholesterol but rather high in sodium, something to be aware of if you're watching your salt intake.

The thing I love most about celery is how satisfying it is to eat. The crunch factor means it takes a while to munch on, keeping your mouth occupied for a long snack break. Plus, the hearty, fibrous texture really keeps me full. And since it has diuretic properties and lots of fiber, it keeps all your systems moving right along.

Other healthy benefits include lots of vitamin A, C, and K (23 percent of your vitamin K RDI in one stalk!), as well as folate and potassium. It's pretty much available year-round but at its peak in the Summer. I can definitely taste the difference when it's good or just mediocre.

I love to eat it plain, but it's also great paired with avocado in a salad or mixed into a mayo-free tuna salad. And, of course, there's always the classic ants on a log. How do you like your celery?

Source

You Asked: I "Go" To the Bathroom Every Few Days - Is This Normal?

FitSugar — Mon, 13 Apr 2009 03:00:00 -0700

Dear Fit,

I only go to the bathroom every two or three days (I'm not talking about peeing), and it's been like this for a couple years. A good friend of mine says that I should be going every day. Is that true? Is not going once a day normal, or is my bathroom schedule harming my body?

- Possible Potty Problem Pam

This is a great question since many women wonder about their regularity. To hear what I have to say read more.

Let me start off by saying that what's normal for one person may be considered constipation for someone else. Some people go to the bathroom three times a day, while others only go as often as you do. Only going a few times a week is no cause for concern unless:

Constipation is a new problem for you.
You've noticed blood in your stool.
You're losing weight even though you're not dieting.
You strain or have severe pains when you do go to the bathroom.
Your stools are hard and dry.
You have constipation that alternates with diarrhea.
You have fewer than three bowel movements a week.

If you have any of these symptoms, you should call your doctor. I don't want to alarm you, but chronic constipation can be a sign of irritable bowel syndrome or possibly cancer.

Fit's Tips: To prevent constipation in the first place, drink more water, exercise regularly (that helps to get things moving inside), and increase the fiber in your diet. A woman should be getting between 25 and 30 grams of fiber a day, so that should help you go more often.

Source