FIBER – Weight loss wonder!

It seems like we are always looking for that MAGIC BULLET when it comes to weight loss. A shake, pill or supplement that will painlessly melt the fat away. Newsflash – there is none… Fear not, the answer is simple and has been around forever: Consume real, whole food in quantities that fill you but do not stuff you.


FIBER from whole food sources combined with adequate amounts of water is a key component of a whole food weight loss plan.

1) Fiber helps to keep you FULL, which, if you are listening to your satiety signals can lead to decreasing the amount of food you are eating = WEIGHT LOSS

2) Research has linked increased fiber intake with decreased risk of cancer, heart disease and diabetes

3) Fiber helps aid in digestion, helps to keep you moving…. If you have not been eating a lot of fiber rich food, be sure to gradually increase the amount of fiber each week. Too much, too soon can lead to gas and bloating.

4) Skip the fiber supplement and consume whole food sources of fiber:
OATMEAL – 1 cup has 12 grams of fiber. Mix into your yogurt or smoothie, use as a replacement for bread crumbs in meatloaf and mix into your bowl of cereal

BEANS – beans are a great source of soluble fiber. 1 cup of black beans has 15 grams of fiber and a cup of lentils has 16 grams (18 grams of protein). Toss into stir fries, salads and soups (see yummy recipe below)

QUINOA – 1 cup has 12 grams of fiber and 24 grams of protein.

AVOCADO – 1 cup sliced has 10 grams of fiber

FRUITS AND VEGGIES  are great sources of fiber.  Much of the fiber is in the skin, so be sure to consume that whenever possible.
With the onset of cooler weather – soups are quick, easy meals and a great way to sneak FIBER into your day.



10 ounce canned yellow corn
28 ounce fat-free chicken broth
15 ounce can black beans
8 ounce cannellini beans
29 ounce can diced tomatoes
2 cup water
15 1/2 ounce can of fat-free refried beans
1/2 onion chopped
Saute onion in pan
combine retried beans, tomatoes and onion and cook over low heat for 5 minutes.
Add remaining ingredients (do not drain beans or corn)
Bring to a boil and reduce heat to simmer. Simmer for 45 minutes

Top with shredded cheese and salsa

Consuming REAL, WHOLE foods = PERMANENT weight loss

To your health – Noreen