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more fiber to my diet



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MANGAN64
MANGAN64's Photo SparkPoints: (219)
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10/22/13 6:26 P

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thanks for that yeah you right about the water i always know when i don't drink enough of it



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SLASALLE
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10/22/13 5:40 P

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Pay special attention to upping your fluids as you up your fiber. Water is preferable. It really does help as you increase the fiber ...

Good luck to you~! Keep up the great work!

Here's to no diets, but a healthy lifestyle!!!!



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MANGAN64
MANGAN64's Photo SparkPoints: (219)
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10/22/13 5:32 P

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thank you



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SIMONEKP
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10/22/13 3:11 P

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in addition to fruits and vegetables, fiber enhanced cereals, breads, snack bars.

Simone

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

No matter how slow you go, you're still lapping everyone on the couch!
Source: unknown



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MANGAN64
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10/22/13 1:48 P

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Thank you for the tips i will try them thank's for letting me know about the ticker had not noticed it



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ICEDEMETER
ICEDEMETER's Photo Posts: 602
10/22/13 12:29 P

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First, it's off-topic, but you might want to have a look at your ticker and make sure that it's correct (I'm guessing that you're actually at 203lbs with a goal of 153lbs --- around 93kg with a goal of 70kg) --- the ticker gets messed up with the change-over from lbs to kg, so you have to make sure you have the settings right.

Second - I'm right with you on having IBS and needing lots of fibre. I generally get in 30-45g per day (usually at the higher end), but worked my way up to that very gradually (the recommendation is over 3 weeks - I did it over about 3 months, coming from a low residue / low fibre diet). The main trick is to make sure that you increase fluids as you increase fibre.

I include most of the following items every day:

Wheat Germ (1g fibre per Tbsp) - I add 2 Tbsp to my cereal or to my yogurt
Oat Bran (1.3g fibre per Tbsp) - I add 2 Tbsp to my cereal or to my yogurt
Hemp Hearts (1g fibre per Tbsp) - I add 1-3 Tbsp to my yogurt (also adds healthy fats, iron, and folate)
Natural Cocoa Powder (2g fibre per Tbsp) - I add to my yogurt and make hot chocolate with skim milk (also adds iron)
Almonds (1g fibre per 10g) - I add to cereal or yogurt
Dried Figs (10g fibre per 100g) - these are fairly high in sugar and calories, but are a great tasting fibre boost
Apples (about 4g fibre per 100g)
Raspberries (8g fibre per 100g) - personal favourite since are low glycemic and low in calories
Popcorn (6g fibre per 40g unpopped) - makes about 3 cups popped

I prefer to start the day with cereal, so choose a higher-fibre one. I also make sure that any breads that I have are whole wheat and higher-fibre. I get in at least 10g of fibre per day from vegetable servings (my stir-fry tonight has 9g per serving).

Once you get used to higher amounts of fibre each day, don't be afraid to play around with the levels until you get the results that you want. I know my own body, so know that sometimes I'll need a lower fibre day or two (25-30g), and sometimes need to be over 45g. You'll get used to figuring out where you need to be.

Strong thoughts to you!

Start weight: 240 lbs
Goal weight: 155 lbs (reached March 7, 2014)

Afraid of a colonoscopy? Believe me - they are much less frightening than surgery and chemotherapy.

Colonoscopies allow polyps to be removed before they can become cancer, or let cancers be found before they are too widespread. If you are 50 or older, or have any symptoms, please don't let fear stop you from covering your butt.

Get checked!


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MANGAN64
MANGAN64's Photo SparkPoints: (219)
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10/22/13 12:00 P

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thank you give it a try



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JCWIAKALA
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10/22/13 11:37 A

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Whole fruits and vegetables. Beans. Quinoa. Oatmeal. Whole grains.

Seek out nutrient rich foods and avoid convenience foods. For instance, instead of drinking apple juice, eat a whole apple.

If there are foods you absolutely love, like pizza, find a way to add more fiber to it. Top it with broccoli and other veggies.



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MANGAN64
MANGAN64's Photo SparkPoints: (219)
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10/22/13 11:31 A

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need to add extra fiber as i suffer with irritable bowel but need to add it gradually as too much makes me worse any ideas would be brilliant



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