Fiber 101 -Insufficient fiber keeping you from losing weight?

When people ask me for help and ideas on what they should be eating to reach their fitness goals, I always ask for a general run down on what their diet consist of.  One common denominator I have noticed in almost every person is that they are not consuming enough fiber.

Most people then go on to ask, "What is fiber?"  Fiber is a complex carbohydrate that your body doesn't absorb (which basically means it kind of tricks your body.  You receive the benefits without having the carbs count against you.), it lowers your triglyceride levels and lowers blood glucose which in turn helps reduce your carb. cravings.  Since fiber delays digestion it makes you feel fuller for longer and helps burn more fat.  Now understand why the emphasis on your fiber intake?

Next question, "What should I be eating?"  Daily fiber recommendation is 14 grams for each 1,000 calories you consume.  If you don't count calories (I don't blame you, I know how stressful it can be!), I'll make it easier for you.  Focus on ditching the white bread and white rice (or at least, only have it occasionally) and increase your daily intake of:

• Vegetables -broccoli, pumpkin, cucumber, asparagus and artichokes
• Fruits (in moderation because of it's high content of sugar.  Yes, even though fruits are healthy, too much isn't good for you either)
• Avocado (put it separately because even though most people consider it a vegetable, it's actually a fruit. Just a fun fact ;) )
• Flax seeds (you can sprinkle it over your salad or yogurt and you can mix into protein or green shakes)
• Oatmeal
• Whole wheat rice
• Whole wheat bread
• Yam (with skin)
• Peas
• Beans (particularly black and lima)
• Quinoa

Hope this quick Fiber 101 helps you out.  'Til next time, lovelies!