Author: Sorting Last Post on Top ↓ Message:
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
8/13/14 6:24 A

My SparkPage
Send Private Message
Reply
I ordered 12 pounds of chia yesterday from GotChia.com.

Co-Leader Harley Women and Men Team
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
8/5/14 8:04 A

My SparkPage
Send Private Message
Reply
I had one tablespoon each of flaxseed and chia in apple juice. It is very good and refreshing.

Co-Leader Harley Women and Men Team
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
1/4/14 9:41 A

My SparkPage
Send Private Message
Reply
I had my fiber fix this Saturday morning the 4th day of January 2014. One tablespoon of chia seed and one tablespoon of flaxseed in five ounces of apple cider.

Wow it is so cold this morning at minus three.

I only have ten fitness minutes done so far this a.m.

Co-Leader Harley Women and Men Team
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
1/1/14 8:36 A

My SparkPage
Send Private Message
Reply
Happy New Year to all our team mates on the North Shore.

Have you had your fiber today? I take a tablespoon each day of chia seed and flaxseed in five ounces of apple cider.

Co-Leader Harley Women and Men Team
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
10/10/11 7:18 P

My SparkPage
Send Private Message
Reply
Chia, Chia, Chia! So good for you. Almost a complete food by itself. Check it out.

Co-Leader Harley Women and Men Team
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
9/9/11 12:12 P

My SparkPage
Send Private Message
Reply
Chia seed is a good source of fiber and Omega 3. Cannot beat it for its nutirtional value.

Co-Leader Harley Women and Men Team
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
8/15/11 4:06 P

My SparkPage
Send Private Message
Reply
i did see something in a mag i was reading grit or mother earth news ill look it up now and thank u emoticon


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
8/15/11 12:07 P

My SparkPage
Send Private Message
Reply
JOYCEANN2, i was just checking out Chia Seed on line and you may be interested to know that it Stabilizes Blood Suger - Chia Seed reduces blood glucose swings and supports conditions of hypoglycemia and diabetes. Chia's soluble fiber exerts a stabliizing influence on blood glucose levels by regulating the rate at which complex carbohydrates are digested and assimilated in the body. This creates steady, stable blood glucose levels...which also means steady, high energy levels.

Chia is an excellent source of calcium, magnesium, iron, zinc, boron, niacin.
Chia contains all essential amino acids.
Chia offers Vitamins B, D and E
Chia is 20 percent protein by weight.
Chia is more digestible protein than beans, soy or peas.
Chia has 8.7 times the omega-3 in wild Atlantic salmon.
Chia has 5.4 times the calcium in 2% milk.
Chia has 2.7 times more iron than raw spinach.
Chia has more antioxidants that blueberries.
Chia has Mucin - which reduces inflammation in digestive tract.
Chia does not require refrigeration and will last 4 to 5 years.

How is that for some good information?

Co-Leader Harley Women and Men Team
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
8/15/11 11:22 A

My SparkPage
Send Private Message
Reply
JOYCEANNE2, have you had a chance to try the Chia Seed or Flaxseed? Besides the fiber they offer they have Omega 3 - more than salmon does. Of course when you get it you must use it because the shelf life is counting away. I don't know how soon the values work off if they are not stored properly.

Co-Leader Harley Women and Men Team
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
8/15/11 10:23 A

My SparkPage
Send Private Message
Reply

Oatmeal

Studies have shown that eating a diet rich in whole grains and high-fiber foods may reduce the risk of diabetes by between 35 and 42 percent. An excellent source of both is heart-healthy oatmeal: It's packed with soluble fiber, which slows the absorption of glucose from food in the stomach — keeping blood-sugar levels under control. Top oatmeal with 1 to 2 tablespoons of chopped pecans, almonds, or walnuts to add protein and healthy fat, which stabilize blood sugars further. Plus, the nuts add great crunch and flavor to your morning meal.


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
6/17/11 2:49 P

My SparkPage
Send Private Message
Reply
ill give it a try,


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
6/17/11 2:42 P

My SparkPage
Send Private Message
Reply
It does not have a strong flavor but it tastes nutty. I like it. My wife puts a tablespoon in her cranberry juice and likes that combination. There is also CHIA seed which we have recently purchased but have not opened the bag. It would not be a waste of money because it is also very good for you with OMEGA3 content.

By the way, how do you like your GOODIES?

Co-Leader Harley Women and Men Team
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
6/17/11 2:32 P

My SparkPage
Send Private Message
Reply
ive allways wanted to try it but didnt wanna waste my money if i didnt like it, is there a taste to it???


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
REJOHNSON3's Photo REJOHNSON3 SparkPoints: (186,271)
Fitness Minutes: (90,868)
Posts: 9,040
6/17/11 11:33 A

My SparkPage
Send Private Message
Reply
Every morning I have one tablespoon of flaxseed with my breakfast. In the case of when we have a poached egg, I spread the tablespoon over the top of the poached eggs and then I sprinkle some tabasco sauce on too. In the case when we have Fiber One Cereal, I spread the tablespoon of flaxseed over the tope of the cereal and over the strawberries and banana slices too. In the case of when we have oatmeal, I spread the flaxseed over the top of the oatmeal that also has raspberries (10 of them) on top. Is that good eating or what?

Co-Leader Harley Women and Men Team
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
4/30/11 12:54 P

My SparkPage
Send Private Message
Reply
Fiber is the part of your food that isn’t digested. Fiber is important because it helps you feel full and helps you lower triglycerides and cholesterol naturally. Foods high in fiber slow down your digestion, which helps your body convert food to energy more efficiently. Fiber is found in whole grains and also in nutrient-rich foods like fruits and vegetables. "One way that high fiber reduces triglyceride and cholesterol levels is by reducing the absorption of saturated fats in your diet," says Frid.


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
10/19/10 10:05 A

My SparkPage
Send Private Message
Reply
Fiber Up
Dietary fiber fills you up (without weighing you down), keeps blood sugar levels in check, and helps prevent chronic diseases, including cancer and cardiovascular disease. But even though fiber is widely available in fruits, vegetables, legumes, and whole unprocessed grains, most Americans get very little of the stuff —


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
9/24/10 9:16 A

My SparkPage
Send Private Message
Reply
Pick whole grains over refined grains. Whole grains like brown rice and bulgur have their bran intact and thus have more fiber, B vitamins, magnesium, zinc and other nutrients


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
12/3/09 4:07 P

My SparkPage
Send Private Message
Reply
Eat More Fiber to Lower Cholesterol
Incorporating fiber into your diet is a great way to lower cholesterol. The American Heart Association recommends eating a variety of foods to get the necessary soluble and insoluble fiber needed daily. They recommend about 25-30 grams a day, which is about twice the amount the average American adult normally consumes.

Good sources of fiber recommended by the Cleveland Clinic:

•1/2 cup navy beans = 5.8 grams of fiber
•1 cup cooked broccoli = 5.5 g
•1 cup cooked oatmeal = 4 g
•1 cup blueberries = 4 g
•1 cup long-grain brown rice = 3.3 g
•1 medium red apple = 3 g

Get your fiber with these recipes:
Blueberry Smoothies
Orange-Sauced Broccoli and Peppers
Apple Cranberry Crisp






Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
1/23/09 7:19 A

My SparkPage
Send Private Message
Reply
Soluble fiber helps lower LDL (“bad”) cholesterol by reducing its absorption in the intestines.

Soluble fiber can be found in:

oats
barley
rye
beans
peas
apples
prunes
berries
fiber supplements


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
1/18/09 9:02 A

My SparkPage
Send Private Message
Reply
Lose Weight The High-Fiber Way
By Kathy Keenan Isoldi, M.S., R.D., C.D.E. Print Email Watch the pounds disappear with our "never be hungry" eating plan

Americans spend 33 billion dollars every year on weight-loss products, many of which are not backed by scientific research. Why not save your money and avoid disappointment by choosing a proven weight-loss substance that's readily available in a wide variety of foods? It's called fiber.

When it comes to fighting fat, fiber packs a powerful punch. Fiber-rich foods are inexpensive, and it's easy to work them into your daily meals. Plus, a diet that's high in fiber not only will help you lose weight, it will improve your prospects for better health and longevity, giving you more time to show off that svelte figure.*

*Always check with your physician before starting a new weight-loss plan.

How Fiber Fights Fat
There's more and more evidence to suggest that eating a high-fiber diet can help you lose weight. When researchers at Tufts University reviewed published studies on the effects of fiber on hunger, they found that people who consumed an additional 14 grams of fiber a day ended up eating 10 percent fewer calories than before. In another study, researchers at University Hospital in London, Ontario, used detailed food diaries to compare the fiber intake of study participants at different weights. They found that those who maintained a healthy weight ate 30 percent more fiber than the overweight participants.

Fiber helps people to lose weight in two ways. For one thing, it provides bulk, which makes you feel full. But fiber also slows digestion, which makes you feel satisfied longer.

What and Where Is It?
We may joke about fiber, but many of us aren't sure exactly what it is or how to be certain we're getting enough of it. Fiber is the indigestible portion of plant foods, most of which passes through our system unchanged. Since we lack the enzymes to digest fiber, we can't absorb any calories from it. But we can reap a multitude of health benefits.

There are two types of fiber: water-insoluble and water-soluble. The former, found in wheat bran and the skins of some fruits and vegetables, exits the body basically unchanged. It provides bulk and helps regulate the bowels. Water-soluble fiber is found in oats, beans, lentils, barley and most fruits and vegetables. This type of fiber absorbs water in the digestive tract, which is what helps you feel full and slows your digestion.

Last Updated: 06/01


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
1/17/09 5:43 A

My SparkPage
Send Private Message
Reply
Fiber 101:
Soluble Fiber vs Insoluble Fiber

Written by Gloria Tsang, RD
Published in November 2005


Benefits of Fiber

We all know the benefits of fiber! Fiber not only promotes health, it also help reduce the risk for some chronic diseases. For instance, fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers especially colon and breast cancer. In addition, fiber may help lower the LDL cholesterol (the Bad cholesterol) and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes.

Types of Fiber: Soluble Fiber and Insoluble Fiber
Both soluble and insoluble fiber are undigested. They are therefore not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact.


Insoluble Fiber

Functions of Insoluble Fiber

move bulk through the intestines
control and balance the pH (acidity) in the intestines


Benefits of Insoluble Fiber


promote regular bowel movement and prevent constipation
remove toxic waste through colon in less time
help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances


Food Sources of Insoluble Fiber

Vegetables such as green beans and dark green leafy vegetables
Fruit skins and root vegetable skins
Whole-wheat products
Wheat oat
Corn bran
Seeds & Nuts






Soluble Fiber

Functions of Soluble Fiber

bind with fatty acids
prolong stomach emptying time so that sugar is released and absorbed more slowly


Benefits of Soluble Fiber


lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
regulate blood sugar for people with diabetes


Food Sources of Soluble Fiber

Oat/Oat bran
Dried beans and peas
Nuts
Barley
Flax seed
Fruits such as oranges and apples
Vegetables such as carrots
Psyllium husk






Fiber
discounted Fiber Supplements from drugstore.com

Advertisement
Key Message: An average diet contains 75%:25% insoluble fiber: soluble fiber. When making a food choice decision, don't worry about choosing a specific type of fiber. Many foods such as oat, oat brans, psyllium husk and flax seed are rich in both insoluble and soluble fiber. Eating enough fiber is more important! The recommended intake of fiber is 25g per day. If you eat at least 5 servings of fruits & vegetables as well as at least 6 servings of grain products per day (at least 3 of which are whole grains), you are very likely meeting the fiber requirements.


Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
1/17/09 5:41 A

My SparkPage
Send Private Message
Reply
product or a food item can be labeled "High Fiber" when it contains more than 5g of fiber per serving. Benefits of High Fiber foods include the prevention of constipation, lowering cholesterol, weight loss management and many more. Also check out our list of low-fiber foods and replace them with the following foods if possible
High Fiber Foods:
Grain Products:

whole grain breads, buns, bagels, muffins
Bran Flakes, All Bran, bran Buds, Corn bran, whole wheat Shreddies, 100% Bran and Fiber 1
Cooked cereal such as Red River and Oat Bran
whole-wheat pastas
whole grains such as barley, popcorn, corn and brown rice
Fruits:

dried fruits such as apricots, dates, prunes and raisins
berries such as blackberries, blueberries, raspberries and strawberries
oranges, apple with skin, avocado, kiwi, mango and pear


Vegetables:


broccoli, spinach, swiss chard, green peas and other dark green leafy vegetables
dried peas and beans such as kidney beans, lima beans, black-eyed beans, chick peas and lentils
Nuts and Seeds:

nuts and seeds such as almonds, whole flaxseed and soynuts









Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
1/17/09 5:39 A

My SparkPage
Send Private Message
Reply
Common names
Fiber (Fibre)


Recommended Intake
Males 19-50: 38 g/day
Males 51+: 30 g/day
Females 19-50: 25 g/day
Females 51+: 21 g/day


What's Fiber for?
Increases satiety, therefore assisting in weight management
Lowers blood cholesterol
Decreases risk of heart disease, type 2 diabetes, and some forms of cancer
Maintains GI system health


Best Food sources
Whole grains, such as brown rice, wild rice, oatmeal, barley, bulgur, kamut, spelt, quinoa, and millet
Whole grain products, such as whole wheat bread, cereal, and pasta
Vegetables, fruit, and legumes






Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
JOYCEANN2's Photo JOYCEANN2 SparkPoints: (15,646)
Fitness Minutes: (139)
Posts: 4,295
1/15/09 12:11 P

My SparkPage
Send Private Message
Reply
The Whole (Grain) Truth
Stop! Before you put that healthy-looking loaf of bread in your shopping cart, be sure you know what you're getting, advises FITNESS advisory board member Kathy McManus, RD, director of nutrition at Brigham and Women's Hospital in Boston. Read the label carefully -- and check the fiber content. In bread, for instance, look for at least 3 grams of fiber per serving (one brand we like: Nature's Own 12 Grain). Choose cereal with a minimum of 2 grams per 100 calories. Other label buzzwords to watch for:

"Whole," as in "100 percent whole wheat" or "whole-grain oats" Ideally, the first ingredient listed should be a whole grain.

"Excellent source of fiber" This means you're getting at least 5 grams of fiber in every serving, while "good source" means that one serving contains at least 2.5 grams of fiber.

"Graham flour" A type of whole wheat flour. So, yes, it's whole grain. But check the fiber content.

"Whole-grain food" Each serving must contain at least 51 percent whole grains. But, depending on the product, the amount of fiber may still be low. For instance, breads contain more water than cereals do, so even when they're whole-grain, they won't necessarily contain much fiber. Always check the label.

"Made with whole grains" If the grains in question appear far down on the ingredients list, put the product back on the shelf.

"Multigrain" The food is made with more than one type of grain, but not necessarily whole grains. Check the ingredients list and the fiber content.

"100 percent wheat" If it doesn't say "whole," it's refined flour, which means all the fiber and nutrients were stripped away in processing.

"Enriched" This term indicates that some of the vitamins have been added back after processing -- but the fiber hasn't. Skip it.




Support our troops
2/07 191 highest 197 on 2008
3/3/11/09 188
my.sparkpeople.com/JOYCEANN2 leader of lcr plus teams.sparkpeoplecom/LowCarb
also north shore ma teams.sparkpeople.com.NorthShoreMassachuse
ttes


 current weight: 168.0 
 
189
179.25
169.5
159.75
150
Page: 1 of (1)  

Report Innappropriate Post

Other North Shore Massachusetts Nutrition & Fitness Posts

Topics: Last Post:

Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=8975x15940x21897430

Review our Community Guidelines