Welcome back. Hope everybody is staying warm . I personally cannot wait for this winter to get over with. I’m tired of being cold. I found I was able to put together an outfit using this beautiful blouse I got at Good Will. Love the scalloped lace insert in the neckline. I like when I can get nice blues to go with my jeans. Luckily I had brought jewelry that went perfectly.

My grandkids think my FitBit band collection is pretty cool.

My granddaughter had them all lined up in neat rows on the bed. My grandsons had to see them too. They love my American flag band. So, it’s time to get back to fiber. I’m going to post the link again. Read through and check out the 7 day no hunger diet. http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/fiber-the-new-fat-fighter/. Try out some of the suggestions and see what happens. They suggest to start by adding one or two to your diet every day. If you get gas or bloating, let your body adjust before adding more. Be sure to drink plenty of water and stay active. Here are 12 swaps to try. # 1. Instead of 1 cup apple juice(.2 g). Have an apple(3.3g) # 2. 1cup spaghetti(2.4g) Have 1cup Whole Wheat Spaghetti (6.3G) # 3. 1 cup long- grain white rice(.6 g) Have 1cup long-grain brown rice (3.5g). #4. 1 cup Instant Mashed Potatoes(1.7 g) Have 1 Baked Sweet Potato with skin ( 4.8g) #5. 1cup macaroni(1.8g.) Have 1cup Barley (6g) # 6. 1cup peeled cucumber (.8g) Have 1 medium Artichoke (3g) #7. 1 cup Iceberg lettuce (.7g) Have 1 cup Romaine(1.2g) # 8. 1 slice white bread ( .6g). Have 1 slice hearty whole wheat bread( 3g) # 9. 1oz. Potato chips ( 1.4g) Have 3cups air popped popcorn(3.5g) # 10. 1 1.55 oz milk chocolate bar (1.5g) Have 1 1.3 oz whole- bean chocolate bar(6g) #11. 1 fig- bar cookie(.7g) Have 1 cup raspberries (8g) #12. 1 cup orange juice ( .5g) Have 1cup filtered coffee ( 1.1g) We will next discuss the importance of reading labels. When buying a loaf of bread check the fiber content. Look for at least 3 grams of fiber per serving. They suggest Nature’s Own 12 Grain. Choose cereal with a minimum of 2 grams per 100 calories. Buzz words to watch for: #1. Whole as in 100% whole wheat ( ideally first ingredient should be a whole grain) # 2. Excellent source of fiber( your getting at least 5 grams of fiber in every serving, while “good source” means one serving should contain at least 2.5 grams per serving.# 3.Graham flour, is whole grain but check the label for fiber content. 4. Whole-Grain Food : each serving should contain at least 51% Whole grains, but always check label for fiber content per serving. When buying foods labeled ” made with whole grain ), don’t buy if the ingredient is far down the list. #5. multi-grain- check the ingredients to see what they actually contain. # 6. 100 % Wheat If it doesn’t say whole , it’s refined. # 7. Enriched: this means that some of the vitamins have been added back after processing, so don’t bother buying . Lastly, can you get your fiber in a pill? Sometimes Dr’s reccomend fiber products you put in your food because of chronic digestive disorders. This can also be helpful in reaching the recommended 25 grams of fiber per day. But it is still Important to eat foods rich in fiber , which contains vitamins, minerals & antioxidants. Doctors think some off the benefits are linked to the presence of these ingredients. So there you have it,the skinny on fiber. Make it part of your daily food plan. Hope you all have had a great start on a successful week. I’m enjoying spending time with my daughter and grandkids, and especially having my daughter workout with me every day. It is a real blessing. So get out there and start walking off the pounds, and in so doing ,reap the health benefits that go hand in hand with a good diet and exercise regimen. 2015 can be your best year ever. Believe it, do it, live it!! Till next time God bless.

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