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NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/15/09 7:33 P

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I discovered recently that applesauce (I get the unsweetened) has 2g of fiber for 1/2 cup. I know thats not a lot but it was more than I expected. Nice to know, it all helps!

Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/7/09 9:19 P

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If you are counting small serving sizes I would say that you are at 9 servings.
tangerines are usually good for a half cup each unless they are super small. 8 cups of salad = 4 servings. If there was 1/2 cup of black beans that would count for another and the grapefruit would count for 2. Good job BTW. Yesterday was one of my worst days because I wasn't planning ahead. Also need to go to the store and get restocked.

Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
KNUCKLES145's Photo KNUCKLES145 Posts: 13,270
2/7/09 9:02 P

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two tangerines for breakfast, nibbled on trail mix for lunch, huge salad for dinner (probably about 8 cups of greens, plus I added black beans to it) going to go peel a big grapefruit as soon as I finish posting this. so lets see. 6 or 7 servings I guess.



All the so called "secrets of success"will not work ... unless you do.




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NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/7/09 2:16 P

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great!

Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
KNUCKLES145's Photo KNUCKLES145 Posts: 13,270
2/7/09 2:09 P

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I set this up as a "team challenge". If you go to "My Tools", "other goals" you can add it to your other goals and get sparks points for doing it.

All the so called "secrets of success"will not work ... unless you do.




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DANDYLION42's Photo DANDYLION42 Posts: 606
2/6/09 5:03 P

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Thanks for building us a great site to figure out how to eat 20 - 25 grams of fiber a day.......and the new topic helps too. I went to all the sites and sent them to myself as emails and will print off the ones I can use the most. Amazing how much info is on here and I have overlooked it. I appreciate all that you have done to help us. Now to spread the word over on the regular chat site so that people will come and find it. Great Job!!

Marianne

See Ya Lighter!!


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KNUCKLES145's Photo KNUCKLES145 Posts: 13,270
2/6/09 2:57 P

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yep popcorn can be a good snack. I like to cook mine on the stove, in some olive oil. gets me my healthy fat and fiber, and helps with those salty cravings.

All the so called "secrets of success"will not work ... unless you do.




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NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/6/09 2:54 P

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ooh thats a good one! I like those and hubby doesn't so its a good snack idea. Also when I posted about fiber in the past I was reminded that popcorn is a good source too.

Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
KNUCKLES145's Photo KNUCKLES145 Posts: 13,270
2/6/09 2:50 P

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a snack I really like that also gives you fiber is edamome.

All the so called "secrets of success"will not work ... unless you do.




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NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/6/09 2:48 P

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That's great KNUCKLES. I'm trying to train myself that "snacks" don't mean treats! In an ideal world I will have a fruit or a high fiber cracker etc. but in reality I tend to have junk!

Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/6/09 2:44 P

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Did you know that you can add nutrients to track in addition to carbs, protein and fat? I have added fiber and calcium.

At the end of 2008 I looked back on some of my data and noticed that I was often getting only 17g of fiber in spite of getting enough freggies. I was surprised since I thought it would automatically come with a better diet. I started doing some research and I'm doing a little better.

I feel like to get the intake I have to replace any white flour that I was eating with a high fiber source. For example, any bread needs to have around 5g of fiber. Cereals too. That really helps. Even then it really helps to have some legumes every day.

Here are a few articles on the subject:

www.sparkpeople.com/resource/referen
ce
_fiber.asp

and
www.sparkpeople.com/community/ask_th
e_
experts.asp?q=37


here is another list
www.mayoclinic.com/health/high-fiber
-f
oods/NU00582


and another
kitchen-parade-veggieventure.blogspo
t.
com/2008/02/high-fiber-low-fiber-vegR>etables.html


I suppose I should add that if you have not been getting fiber at all you want to start slow. Fiber can really irritate the bowels and cause diarrhea! Also you need to be getting in your water because it can bulk up in the colon and cause constipation too. If it isn't one... its the other!

I guess that is it for now. Like I said in the beginning... this is an opportunity to use baby steps. If you are doing great, see if you have any room for improvement. If you aren't doing enough... set a reasonable goal for yourself and work up the the appropriate amount.

Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
KNUCKLES145's Photo KNUCKLES145 Posts: 13,270
2/6/09 2:43 P

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I eat a fair amount of legumes. In fact I usually have a cup for lunch every week day with a piece of fruit. I like to cook my own though so I can control the amount of sodium. so every sunday afternoon, I cook up a pot of beans to eat during the next week. I very the type so I don't get tired of having the same thing over and over again. often I will add beans to a veggie based soup for extra protein and fiber,

I seem to be an "all or nothing" type of person when it comes to veggies. I either get 10 servings in a day or none. So I have been attempting to eat a cup of raw veggies right after I work out. (like take them with me to the gym and eat them on the way home) Fruit I do much better on and most days have over 5 pieces of fruit.

All the so called "secrets of success"will not work ... unless you do.




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NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/6/09 2:31 P

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Here is an SP article on getting more freggies into your diet.
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=161


I can't remember all that is listed in the above article but I will also post what I've done to help up my intake... before concentrating on it I was lucky to get 2 cups in a day.

If I have eggs for breakfast I make an omelett or a scramble. I saute one cup of veggies first. Usually some onion, maybe carrots and broccoli or spinach or mushrooms. etc. Then I remove it from the pan and wipe it out so the egg doesn't stick. Then I make an omelett which I flip and then add some cheese and add back the filling to heat up then pop on the plate.
If I make oatmeal or other cooked cereals I will make two servings and then add 1 cup of berries. Then I eat one serving and save one for tomorrow... only problem? I love the berries so much I will eat both servings!

When I make a smoothie I start with 1 cup of vanilla soymilk, then add 1 banana (most are large enough to count for 2 half-servings) and 1 to 1.5 cups of other fruits that is frozen(usually berries). It makes a large amount but I get to count 4-5 half-servings out of it!

For lunch if I am having a vegetable based soup I will put 1 cup of packed spinach in the bowl and pour 1 cup of soup over it. Then micro it until the spinach wilts. The spinach counts for 1 and the soup counts for 1 or 2.

Legumes count as veggies too. Beans and lentils etc are higher calories but they are wonderful sources of fiber. If you make a salad you can toss in 1/2 cup of canned beans for a variation.

Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/6/09 2:20 P

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I think that's OK. after all... one cup of raw veggies would cook down to about 1/2 cup so I often do the same. But 1 cup of spinach cooks down much smaller than 1/2 cup so that is why you have to have 2 cups of raw spinach to count as a serving. I know this post was long and I was hoping it didn't make everyone confused! I guess that is why I wanted everyone to check out the Pyramid and see what you are supposed to be having... then figure out how you want to log it.

Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
KNUCKLES145's Photo KNUCKLES145 Posts: 13,270
2/6/09 2:17 P

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this all all very confusing to me too. I have always counted 1/2 of cooked veggies and 1 c of raw veggies as a serving.

All the so called "secrets of success"will not work ... unless you do.




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NEWINSIDEOUT's Photo NEWINSIDEOUT Posts: 6,946
2/6/09 2:07 P

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Sorry this post is so long... I hope you'll bear with me!

I see there aren't any new challenges on this team and one teammate was interested in upping their fruits and vegetables (freggies) and upping their fiber. In 2008 my goal was to get 5 cups of freggies a day so I thought I would post what I learned... one of the things I learned was that just getting my freggies in was not getting me enough fiber so that has been my goal for 2009. I'm still working on that but I will also share what I have learned so far.

Caregivers are notorious for not taking care of themselves... but I'm convinced that you DO want to take care of yourself otherwise you wouldn't be on Sparkpeople. This is a good area to set "baby step" goals that are attainable.

Here is your first assignment... go to www.mypyramid.gov/mypyramid/index.as
px
and put in your info. The USDA will tell you how many CUPS of each category you should be getting. They separate fruits and vegetables and for me I believe it was 2 cups of fruit and 3 cups of vegetables. SP logs fruits and vegetables together so I don't worry about separating them out. I figure if I'm getting some fruit and some vegetables each day it works out in the end. If you are diabetic though you might have to limit your fruit servings.

If you click around the My Pyramid site you can get more specifics on what makes a fruit and veggie serving. I believe the topic is "inside the pyramid". Here is a quote from vegetables: "In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group." So if you have 2 cups of salad it only counts as 1 cup of vegetable.
And for fruits? "In general, 1 cup of fruit or 100% fruit juice, or ˝ cup of dried fruit can be considered as 1 cup from the fruit group." I don't totally buy that you have to have 1/2 cup of dried fruit... how many individual grapes would be in half cup of raisins?? I think 1/4 cup of raisins would count.

Part of the problem is that the USDA guidelines have changed from what they said previously. I think it is because they want to make it easy for people to remember. But SP also posts their guidelines which was what I had always heard growing up...

Vegetable:
It varies depending on the vegetable, but here are the standard sizes:

1 cup of raw, leafy veggies
1/2 cup other raw veggies
1/2 cup cooked
1/2 cup of juice

Fruit:
1 medium piece of fruit
1/2 cup fruit (raw, canned, or frozen)
1/4 cup dried fruit
4-6 oz. of 100% juice (serving size depends on the type of juice)

So you can see that SP is actually using half cup servings... which means that saying you need 5 a day is misleading... actually you need 10! I brought this up with one of the dieticians but they did not want to change. She said it was important that people not be overwhelmed and that setting a goal of 5 was a good start. I just wish they would emphasis more that it's the START not the GOAL.

2nd assignment... go to "my tools" START and turn on the quick track if you haven't already. Now go to your food tracker and you will see that you can track freggie servings.
In 2008 I only counted a serving when I reached a cup (or two cups of leafy veg) but I would get frustrated by two things. 1) I would have to keep track of half servings in my head and 2) everyone else was counting less so I might get "only" 4 servings and they would have 7 but actually I ate more! So in 2009 I have decided to count half servings which means my goal is now 10 a day. You can decide for yourself how you want to do it and base it on what the pyramid came up with for you.

I'll post more in a new window.

Edited by: NEWINSIDEOUT at: 2/6/2009 (14:09)
Formerly Wagysgirl
Married mom to two girls ages 5 and 1.5 Busy,busy, busy!

Team Leader of Christ-Centered Recovery. A 12-step program for any "hurt, habit or hang-up". Sparkmail me if you have questions.
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