48 High Fiber Food Choices

Fiber is a form of complex carbohydrate found in whole grains, fruits, vegetables, and legumes. Fiber is found in the structural part of plant foods only (though it is now being added to many non-plant foods such as yogurt) and performs valuable functions.

There are two basic types of fiber:

Insoluble Fiber:

Includes cellulose (walls of fruits, vegetable and legumes), hemi cellulose (cereal/grain fibers) and lignin (woody parts of vegetables and seeds). Insoluble fiber works like a sponge absorbing many times its weight in water and swelling up within the intestines. This absorption promotes more efficient elimination by creating a softer, bulkier stool, which may also alleviate digestive disorders. Fiber is also thought to play a role in various diseases such as colon cancer prevention.

Soluble Fiber:

Includes pectin (fruits and vegetables), gums and hemi cellulose. Soluble fiber can help

produce a softer stool but does less to help the passage of food than insoluble fiber. Instead, soluble fiber works chemically to prevent or decrease the absorption of certain substances into the bloodstream. Soluble fiber appears to lower blood cholesterol levels and slow the entry of glucose into the bloodstream, which is especially important for people with diabetes.

The recommended amount of fiber is 20 to 35 grams per day. The average individual however, consumes only 12 grams of fiber per day. When increasing dietary fiber, intake should progress gradually because a sudden increase in fiber can cause digestive distress. One of the potential adverse affects of a diet high in fiber is the tendency for fiber to bind to minerals and prevent mineral absorption in the body. However, the concern of fiber interfering with the absorption of minerals should not concern those eating a wide variety of foods in their diet.

Fiber Choices:

INSTEAD OF: CHOOSE:

White Rice Brown Rice

Apple Juice Whole Raw Apple

Hamburger on a Bun Chili with Beans

Salami on Hard Roll Bean Taco (Lettuce and tomato)

Chicken Noodle Soup Lentil Soup

Lettuce Salad Spinach Salad

Macaroni Salad Three Bean Salad

Here is a great list of both soluble and insoluble fiber in common foods:

Understanding more about fiber will provide knowledge on how to enhance your health from the most inexpensive and available sources - fruits, vegetables, legumes and whole grains!

photo credit: Snow Pea, Cannelini Bean, Tomato Salad via photopin (license)

Everyone knows that attending social events can be particularly challenging when you are working on reaching your health and wellness goals. Combine a relaxed atmosphere, not-so-healthy foods, alcohol, and a little peer pressure and what do you get? A recipe for nutrition disaster. But have no fear! Here are so savvy ways to sip your way to a healthier you!

1. Be sure to have a healthy and filling snack before attending an event. It

2. If you must drink, be smart about your portions. Wine is 5oz, beer

3. Know your drinks! Choose a lower calorie version to cut back.

4. Alternate water and alcoholic drinks. It will slow your consumption of will keep you from snacking and drinking more throughout. 12oz, or liquor 1.5 ounces.

5. Keep a souvenir! If you have a hard time keeping track of how many

6. Remember that alcohol actually slows fat metabolism in the body. So if you’re working on losing weight or just staying fit, cutting back will help cut fat!

Typical calorie values of popular drinks and mixers:

Liquor (1.5 oz.):

Vodka- 95-100 calories

Whiskey- 100-110 calories

Gin- 95-115 calories

Rum- 80-95 calories

Tequila- 95-100 calories

Mixers:

Simple Syrup (1.5 oz) - 54 calories

Lime Juice (1.5 oz) - 24 calories

Margarita Mix (4 oz.) - 100 calories

Cranberry Juice(8 oz.) - 137 calories

Orange Juice (8 oz.) - 112 calories

Tonic (8 oz.) - 80 calories

Coke (8 oz.) - 125 calories

Sprite (8 oz.) - 139 calories

Club Soda (8 oz.) - 0

Beer (12 oz.):

Light Beer- 95-100 calories

Lager- 135-150 calories

Ale- 160-175 calories

Stout- 130-170 calories

Cider- 125-200 calories

Wine (5oz.):

Red wine- 120 calories

White wine- 110 calories

Champagne- 112 calories

_________________________________________________________________________

You might also like this...

photo credit: 080120 deep ellum (11) via photopin (license)

In recent months, the FDA put the popular KIND Bars in the spotlight sending the snack bar maker a scornful letter requiring them to remove their 'healthy' labels. The FDA requires that a food item must contain less then 1 gram of saturated fat per servings in order to be labeled as "healthy". Four varieties of Kind Bars (Fruit & Nut Almond & Apricot, Almond & Coconut, Dark Chocolate Cherry Cashew + Antioxidants and the Peanut Butter Dark Chocolate + Protein bar) contain more than 2.5 grams of saturated fat, despite being labeled "healthy." The FDA also took issue with Kind's use of the words "plus", "antioxidant-rich", "good source of fiber" and "no trans fats" stating that they don't meet the requirements for that labeling.

Although Kind acknowledged that its label doesn't meet the FDA's standards, they believe that the FDA is using a narrow definition of the word "healthy". "Nuts ... contain nutritious fats that exceed the amount allowed under the FDA's standard," the company said in a blog post. "This is similar to other foods that do not meet the standard for use of the term healthy, but are generally considered to be good for you like avocados, salmon and eggs."

Kind Bars is currently reviewing all labels in question and working with the FDA to comply with their request. So how do we feel about these nutty snack bars? TNT Health Educator - Stacey Gretka, shares her thoughts on the debate...

"I do like KIND bars and think they can be balanced into a healthy diet, but it is a fantastic reminder that any ONE food item really isn't "healthy" or "unhealthy," and that trusting the claims on packaging can be a risky move. Health is more a matter of how each item all fits into your lifestyle and daily intake. I urge my clients to enjoy what they eat and make conscious efforts to balance the food groups, sometimes that means a Kind bar can fit, sometimes it doesn't. This is precisely why one-size really does not fit all."

So we ask you...do you consider KIND Bars to be healthy? And will changes to the bar's labeling stop you from buying them?

photo credit: Kind Bars Nutrition Health, Display Walmart 2/2015, by Mike Mozart of TheToyChannel and JeepersMedia on YouTube #Kind #Bars #Bar #Nutrition #Health via photopin (license)

Click Here For Printable PDF

Asian Coleslaw Salad

Makes 16 Servings (1/2 cup each)

If you don’t like regular cabbage, try Bok Choy or Napa Cabbage. These are more like a lettuce instead of a cabbage. Adding sesame seeds to this Asian dish is also a good addition and will add a different flavor and texture to it.

Crunchy Topping

- (1) pkg Ramen noodles (not the seasoning pack), broken into small pieces

- 3 oz. slivered almonds

- ½ cup sunflower seeds

- 2 Tbsp butter

Directions:

1) Heat a skillet to medium heat and allow butter to melt. While butter is melting, break up the ramen noodles and add to skillet along with remaining ingredients.

2) Stirring frequently until the mixture is golden brown. Cool and set aside.

Salad Mixture

- 1 bag of shredded cabbage

- 1 bag of shredded broccoli

- 1 cup fresh or frozen (thawed) Edamame

- 4 green onion, chopped

Directions:

1) Mix all ingredients together in a large mixing bowl or salad bowl.

Dressing

- ½ cup rice wine vinegar

- 2 Tbsp low sodium soy sauce

- ²/₃ cup sugar

- ²/₃ cup extra virgin olive oil

Directions:

1) Mix sugar and vinegar together.

2) Combine soy sauce and oil together.

3) Slowly add the oil mixture to the sugar mixture while continuously stirring to allow emulsification.

4) Add to the salad and right before serving garnish with the crunchy toppings.

Exchanges: 2/3 starch; 3½ fats; ½ vegetable

Robin's Story

It was almost three years ago that we decided to have kids. I was working out, eating healthy, in shape like I was all through high school and college. I got pregnant two months later, and gained 60 pounds during my pregnancy. I was walking and doing light workouts after my son arrived, but nothing too extensive.

I got a job about 9 months later and found myself struggling to find time to work out and eat right. Slowly, without me noticing, the pounds packed on. In December, I realized I was the heaviest I’d ever been (non-pregnant). I absolutely love food, and you could tell by my waist/stomach area. It was out of control! I felt so disgusted with the way I looked in pictures. I know it takes time to lose the baby weight, but there I was a year and a half later without much progress.

I met Stacey shortly after we moved to NC. I knew what she did and how she helped people. I started walking more, but I still wasn’t seeing results. I participated in one of Stacey’s TNT 30-day fitness challenges, saw results, and hosted my own challenge. But I knew I still wasn’t doing something right because I was always tired and I was still disgusted with my mid-section. I decided I needed Stacey’s help with nutrition! Now here I am 3 months later and 12 pounds lighter, down two pants sizes (finally back in those pre-pregnancy jeans!), with more energy than ever before! Bye bye naps during the weekend! Not only did I lose the weight, but I lost it the healthy way and still eating regular foods. My friends would all say “oh c’mon just have a little of this” or “you sure you don’t want some of this?” .It was hard, but I had to turn them down. Now they let me know in advance so I can plan my meals and still go out with them. The program not only helped me lose the weight, but it helped me understand how to eat and make better choices. I’m able to make better meal choices for my health – you can’t put a price on that!

TNT Health Educator, Stacey Gretka has worked in the health and fitness industry for over 12 years, beginning at her local YMCA. She graduated from Winthrop University with a Bachelor of Science in Human Nutrition: Dietetics, with a strong interest in endocrine and metabolic disorders. She has helped to develop nutrition programs in several fitness facilities, as well as an online support group for those with Diabetes, Neurofibromatosis, Multiple Sclerosis, and other endocrine-related disorders and diseases. Stacey is also a member of the American Association of Diabetes Educators, driven by the Diabetes and PCOS in her family history.

Though Stacey is well-versed with metabolism, she has counseled those with a wide variety of goals and can help clients achieve their personal goals within their own lifestyle. She believes strongly in the TNT program because it is not a diet, it is a way of life. As a new mom, Stacey used her own TNT-developed meal plan to return to her pre-pregnancy health status in no time!

The team at Total Nutrition Technology believes that results-focused outcomes are the key to YOUR success. To learn more about how you can benefit from a nutrition program that is custom designed to your unique physiology, lifestyle and dietary behavior, contact Total Nutrition Technology today at 704-549-9550!

You succeed with TNT because your results are our commitment to you!

Be sure to follow TNT on social media

Sign up for Total Nutrition Technology's Monthly Newsletter

Get the most out of your workouts. Here are 10 TNT exercise tips to keep in mind:

1. Be sure to warm-up and stretch before you start. Begin exercising slowly, start at a lower intensity and duration and gradually work up to higher levels.

2. Select activities you enjoy, and consider the following questions:

- Do you like exercising alone or with a group of friends?

- Do you enjoy indoor or outdoor activities?

3. Choose a time of day that fits into your schedule — if you are not a morning person, schedule it at lunchtime or in the evening. Also take into consideration work, family and the weather. No specific

4. Exercise does not have to be expensive, you do not have to join a health club or buy equipment and all you need is a good pair of walking shoes.

- Choose exercise shoes with proper support and balance to protect your knees, back and ankles.

- Consult your health educator if you need some ideas of what type of shoes to purchase.

5. Listen to your body — exercise should not be painful. Don’t believe the phrase, “No pain, no gain.”

6. Make a strong commitment to a minimum of eight to 12 weeks. Your body may respond in four weeks, but it may take eight weeks to notice the benefits and to make exercise a part of your daily routine.

7. If you don’t enjoy the exercise you have chosen, be flexible. Try a different activity, join a friend or add variety. Try a challenge like this Guns Bun & Abs 30 Day Challenge.

8. Set up an exercise schedule; make appointments with yourself to exercise.

9. Have perseverance — this is time devoted just to you.

10. Keep exercise records to assess your progress. Refresh yourself with the FIT Principles and get the most out of your workouts.

Are you mindful of hard you are working out? Here are some Guidelines for Exercise Intensity

The following charts are two different ways that you can gauge your exercise intensity.

--------------------------------------------------------------------------------------------------------------------------

10 Underrated HEALTH Foods

By: Total Nutrition Technology

We all know about the foods that are touted as "healthy" by food manufacturers and their marketing departments and fall short in reality (see 10 Overrated "HEALTHY" Foods) but what about all the truly wonderful healthy foods that don't get the attention they deserve?

Well we put together a list of 10 of our some of our favorite healthy foods that need to get more of your attention.

10 Underrated HEALTH Foods

1) Sunflower Seeds – You don’t often hear many things about sunflower seeds like you do other nuts like almonds, walnuts, and pecans. I bet you didn’t know that ¼ cup of sunflower seeds has 6 grams protein, 3 grams fiber, and 25-75% of your daily Vitamin E, Copper, Manganese, and Selenium. It also has about 10% of your daily Zinc, Vitamin B6, and Magnesium. But you have to be careful as you do with all nuts because sunflower seeds have 180 calories in ¼ cup. To help keep those calories low, buy them in the shell, which will keep you from just popping handfuls in your mouth, since you actually have to work for the seed inside the shell.

2) Garbanzo Beans – Most people have forgotten about these beans, but recently they are starting to come into the spotlight and you are seeing them everywhere. These handy, versatile beans can be used in almost any dish. You can add them to your salad or you can add them to soups and chilies. You can also use them as your main bean in a bean salad or add them to your starchy dish at dinner like couscous or brown rice. You can even toast them until they are crunchy and have them as a healthy snack……even kids love them. These beans are full of fiber, protein, iron, magnesium, potassium, and zinc so they are not only versatile, they are rich in nutrients too!

3) Unsweetened Yogurts – People will take one look at unsweetened, plain yogurt and turn their head because it doesn’t have a flavor that everyone is used to in sweet, fruity yogurts like Yoplait and Dannon. Those sweet, fruity yogurts have about 4 teaspoons of added sugar and some brands use artificial sweeteners. Unsweetened yogurt has been pushed to the side because of the tart flavor and no sweetness when it is rich protein, calcium, potassium, Vitamin B6, Vitamin B12, and zinc, whereas the sweetened yogurts don’t have all of these minerals and nutrients, making them not as healthy as we think. If you don’t like plain yogurt, try adding fruit to it, which will help calm down the tartness or add it to your sweetened yogurt and ease yourself into it gradually.

4) Watermelon – Everyone loves watermelon, but I bet everyone doesn’t know its benefits! Watermelon, contrary to what you might have heard, is chock full of nutrients and its serving size is about 2 cups for 85 calories, which is a lot more than most fruits you can find. It has 7% of your daily Potassium, 32% of your daily Vitamin A, and 38% of your daily Vitamin C. So its not just water like people claim, it actually is full of healthy benefits, plus it is one of the “Clean 15” fruits because the rind is so thick, not allowing any bugs or pesticides in to the juicy goodness.

5) Leafy Greens – When you think of leafy greens, lettuce is probably what comes to your mind first, but you’re forgetting about the best ones yet, which are kale, turnip greens, mustard greens, and Swiss chard. These greens are full of fiber, folate, magnesium, potassium, calcium, iron, lutein, vitamin A, vitamin C, and vitamin K making them one of the best nutrient rich vegetables out there. It also will help lower your risk of stroke, colon cancer, diabetes, bone loss, memory loss, and cataracts. The problem...most people don’t know how to cook them, which turns them off of the idea of having greens as a side dish at dinner. When buying, buy the ones in a bag with all the stems chopped off. Start with kale first because it is one of the milder greens among the many and sauté them with some other vegetables with a little extra virgin olive oil. You can also cook them in some stock with a turkey kielbasa or ham hock until tender or add them to a bean soup or vegetable soup. These greens are such a versatile vegetable, you can include them in almost any dish.

6) Peppers – Peppers, whether they are hot like jalapenos or habaneras or mild like a green bell pepper or a sweet pepper, are all full of phytochemicals. Phytochemicals are an antioxidant that helps reduce your chances of getting cancer and other terrible diseases. If you choose hot peppers, you also will get the benefit of capsaicin, which is also a phytochemical that has been shown to help in weight loss and weight control.

7) Oats – This small, but powerful cereal is loaded with tons of fiber and it’s a great source of energy. Oatmeal has been shown to hold you longer than other cereals and it helps keep your digestive tract regular. They can also help lower bad cholestrol, lower your risk of a stroke, and lower your risk for heart disease. Combine these oats with some juice and a piece of toast with Jam and you have a heart-healthy, fiber-full breakfast.

8) Potatoes – I know you’re thinking, “how can this be?” Why are potatoes on the list of underrated, healthy foods? Well, if you don’t consume them as fries or potato chips, they can be very healthy. They are full of phytochemicals and vitamins and minerals like manganese. The phytochemicals are antioxidants that help prevent cancer and other diseases. To get the healthy benefits of this vegetable without all the fat, try eating is a baked potato with some reduced-fat sour cream, chives and a little pepper.

9) Tomatoes – I’m sure that you know tomatoes are good for you, but I bet you, as well as most people, have forgotten about how healthy they can be for you. Tomatoes are full of lycopene, which is an antioxidant that can help prevent cancers and other deadly diseases. You get the most from a tomato when you eat is as a sauce or cooked like a spaghetti sauce, stewed tomatoes, or okra and tomatoes.

10) Eggs – “The Incredible Edible Egg!” That’s what has been all over the television

these last couple of years. Well they are right... it is incredible. Even though it has a high amount of cholesterol, we still need cholesterol for fat to be utilized in our bodies, so you shouldn’t worry about the cholesterol unless you are eating a lot of eggs. If you want to eat a lot, try using 1 whole egg and the rest as egg whites. Eggs are rich in Choline, which is a chemical that helps with the development of your brain and memory. It also aids in your learning capabilities. Not only it is full of Choline, but it is rich in vitamins and minerals too. When you eat eggs, keep it as simple as possible, keep it all-natural.

What are your favorite unappreciated health foods?

You may also like:

5 Common Questions About Fueling Your Workout

www.eatright.org/NNM

FOOD FOR STRENGTH

How to Fuel Your Workout

Reviewed by Sharon Denny, MS, RDN

Which is better fuel for spinning class—protein or carbohydrates? Should you consume a sports drink on a long run? Is it safe to eat before a workout? Listen to locker room talk at the gym and you'll hear lots of conflicting tips about what you should eat and drink before and after you work out. These answers to five common questions about fueling your workout sort fact from fiction.

Will protein make my muscles grow?

Protein is an important part of a balanced diet, but eating more protein will not magically make you stronger. The only way to grow muscles is to put them to work. "Carbohydrates are the best fuel for working muscles," says Academy of Nutrition and Dietetics Spokesperson Heather Mangieri, MS, RDN, CSSD.

Carbohydrates are partially converted to glycogen, which is stored in your muscles to power your workout. "Fifty to sixty percent of energy used during one to four hours of continuous moderate to hard endurance activity is derived from carbohydrates," says Mangieri.

Do sports drinks, gels and energy bites live up to the hype?

There's nothing special about the many sports drinks, gels and energy bites on the market. But it is important to replace lost fluids and provide carbohydrates to maintain blood glucose levels while working out. "Gels, energy bites or sports drinks can be an effective way to supply the body with energy, but they are not necessary. Real food will provide the same benefit as these pre-designed workout fuels," says Mangieri.

For some athletes, eating solid food in the middle of a workout can cause digestive upset. In these cases, easily consumed sports gels, chews or drinks may help. "Food and fluid intake around workouts should be determined on an individual basis with consideration for an athlete's gastrointestinal tract tolerance, as well as duration and intensity of the workout," says Mangieri.

Is it best to work out on an empty stomach?

Your body needs fuel to function, especially if you're asking it to run, jump, swim or lift weights. Don't skip breakfast. "Eating before exercise, as opposed to [exercising in] the fasted state, has been shown to improve exercise performance," says Mangieri.

Eating in the morning helps replenish liver glycogen and steadies blood sugar levels. If it's hard to stomach solid food first thing in the morning, try a fruit smoothie, or a liquid meal supplement, and don't forget to hydrate before you exercise.

Regular exercise means I can eat what I want and not gain weight, right?

Wrong. Working out isn't license to abandon portion sizes and healthy eating guidelines. It's easy to overestimate the amount of calories you burn while working out.

You should adjust your calorie intake if you’re engaging in serious training, such as for a triathlon, where you might be working out more than once a day. "Recovery nutrition is necessary if you are an athlete participating in strenuous activity, especially if you are participating in multiple events in the same day," says Mangieri. "For the casual exerciser working out for an hour or less, a healthy balanced diet will work just fine."

Is chocolate milk really an athlete's best friend?

Because of its favorable carbohydrate and protein content, chocolate milk is indeed an effective recovery aid, but it's not your only choice. "Yogurt or half a turkey sandwich on whole wheat can be just as effective," says Mangieri.

Be sure to follow TNT on social media

Sign up for Total Nutrition Technology's Monthly Newsletter

ShareThis

Fitbits Archive

48 High Fiber Food Choices

Savvy Sipping 101

Are KIND Bars Really Healthy?

"I LOVE SUMMER" 30 DAY CHALLENGE

Asian Coleslaw Salad

TNT Success Story: Robin Gajdos

10 TNT Tips for Exercise Success

7 Essential Tips for Prepping Fruits and Vegetables

10 Underrated HEALTH Foods

5 Common Questions About Fueling Your Workout

FOOD FOR STRENGTH

How to Fuel Your Workout

Will protein make my muscles grow?

Do sports drinks, gels and energy bites live up to the hype?

Is it best to work out on an empty stomach?

Regular exercise means I can eat what I want and not gain weight, right?

Is chocolate milk really an athlete's best friend?