Daily Archives: January 14, 2012

For my fiber quest I had the following foods with fiber…

NOTE: I did have other foods but this is just what had fiber in it.

Breakfast – 2 slices of Arnolds healthful whole grain bread @ 5g of fiber per slice plus 1 T of peanut butter @ 1g of fiber. Total fiber for breakfast = 11

Snack – 1 large pear @ 6g of fiber

Lunch – Flatout Wrap @ 9g of fiber with Tuna, lettuce and tomato @ 1g of fiber each. Total fiber for lunch = 11

Snack – Banana bread made with Spelt flour @ 1g of fiber and 1/2 cup of homemade applesauce @ 2g of fiber

Dinner – 1 slice of  Arnold’s healthful whole grain bread @ 5g of fiber

Total fiber for the day = 36g of fiber

I did feel good all day and full and my calorie intake was only 1489.

For today, just for the health of it, I will…

Eat only 15g of refined or added sugar. Sugar consumption on average is about 189g a day according to a Colorado State University study.  This is way too much sugar! The body makes glucose (our energy for the body) out of complex carbohydrates we eat so we don’t need added sugar.

I don’t count fruit into this and have 2 servings per day.  The sugar in fruit has the fiber with it so the sugar goes into your system a little slower. But some people do count fruit into their sugar intake. Do what works for you.

Too much sugar has been linked with metabolic syndrome – this syndrome includes  insulin resistance, high blood pressure and high cholesterol.  Sugar causes inflammation also which can lead to a variety of problems including heart disease.  Sugar also weakens your immune system and feeds cancer cells.  Feeding these cells will help them grow and reproduce faster.

Sugar also increases insulin production which in turn can lead to type 2 diabetes.

So today I will check all labels and food nutrients and keep the sugar (not the carbs) to 15g or less.

Keep a tally of the sugar you eat today.  How much sugar are you taking in!