Fabulous Fiber
Updated: Jul 28
Fiber is a type of carbohydrate from plants - usually the part that our body can't digest. Instead of it being broken down and absorbed, fiber moves through our digestive system and then passes out through our body.
Why Is Fiber So Important?
Fiber is the secret sauce, especially for mid-life women in combating many new health issue, because diminishing estrogen levels can lead to:
higher LDL cholesterol levels
increased sugar cravings
blood sugar dysregulation
erratic energy and mood issues
increased inflammation
stubborn weight gain
increased belly fat
To combat these rising problems, we need to focus on our daily fiber intake.
Making fiber consumption as important as protein will support:
healthy gut bacteria
nutrient absorption
hormone waste removal
lower inflammation in our body
binding and removing excess cholesterol
less belly fat storage
normalized weight
regulated blood sugars
increased satiety
reduced risk of heart disease, diabetes, and some cancers - especially breast cancer.
Fiber is your secret weapon in midlife to fight back against troubling changes to your health and hormones!
How Much Fiber Do I Need Daily?
The recommended intake of fiber varies by age and gender, but for adult women, aiming for 25-35 grams of fiber per day is a good target. Men should consume around 35-38 grams of fiber every day.
Sadly, adults in the US consume about 10-15 grams of fiber per day, which is significantly less than the recommended amount.
Fiber Types.
There are two different types of fiber - soluble and insoluable fiber.
Both types are beneficial for the gut and overall health.
For midlife women, focusing on eating enough soluble fiber is particularly powerful.
Insoluble Fiber Facts.
doesn't dissolve in water
adds bulk to stools
passes through the digestive system largely intact
helps move material through the digestive tract
improves gut health
promotes regular bowel movements
Getting enough insoluble fiber helps with irregular stools or constipation.
Soluble Fiber Facts.
dissolves in water, creating a gel-like substance in digestive tract
slows digestion
regulates blood glucose levels to stabilize energy, improves mood, increases energy levels
vital for hormone and cholesterol detoxification
Getting enough soluble fiber is critical for midlife women to support changing biology!
Fiber is also essential for blood sygar regulation and can help to reduce cholesterol naturally. So if you're somebody who's been struggling with elevated cholesterol and triglycerides, and want a natural approach instead of statins, I'd suggest this approach.
Feel Great For The Win!
It's hard to get in the recommended 25-35g of fiber every day, especially if you have a sensitive gut. Ideally we should eat a variety of different vegetables every day including resistant starches too. But, life can be hectic and fiber easily gets forgotten.
This is where the support of an easy to follow 2-part system can be a game-changer in moving you toward optimal health.
This is not a pharmaceutical or a peptide. it's a natural nutraceutical and it's been quietly changing lives for decades.
100% natural
Extremely safe
Listed in the Physician's Desk reference [PDR]
Lowers cravings
Increases energy
Supports energy throughout the day
Lowers LDL cholesterol
Improves HDL cholesterol
Lowers triglycerides
Reduces blood sugar spikes
Reduces insulin spikes
Helps feelings of fulness longer to address overeating and snacking
How Do I Use It?
A two-step approach using both the Yerba Mate Tea designed as a meal replacement and as an effective way to avoid snacking and overeating throughout the afternoon.
The Fiber Blend mixes easily in water and is used before the largest meal.
Most people are never told that elevated triglycerides can be related to how the body processes excess sugar and energy.
Begin Here.
If your triglycerides are climbing, this is often a sign that your body is struggling to handle excess sugar - Not just fat.
A simple strategy to address this:
Drink chlorogenic acid tea twice a day. [Yerba Mate]
Have a viscous fiber supplement before your main meal.
Take a short 10-15 minute walk after meals not necessarily as a fat burnng practice, but a way to support better blood sugar, become insulin sensitive, and increased triglyceride metabolism.
As you metabolic health improves, so does your energy, less cravings, and many other metabolic markers change.
The Feel Great System supports the metabolic processes that contribute to elevated triglycerides, high blood pressure, skin tags, excess weight, poor sleep, migraines, and so many more chronic conditions.
More Practical Tips To Try.
Gradually increase fiber, paying attention to how you feel.
Stay hydrated, because fiber absorbs water - so drink throughout the day.
Mix and match your fiber sources in order to increase nutrient intake, and include both insoluble and soluble fiber.
Try new recipes and ingredients to add fiber variety to your plate.
Fiber Sources.
Many foods provide both soluble and insoluble fiber, especially nuts, seeds, legumes and fruits with their skin.
Insoluble Fiber Foods.
celery
cabbage
green bean
cauliflower
kale
spinach
fruit skin
almond
sesame seeds
pumpkin seeds
chickpeas
black beans
kidney beans
lentils
raspberry
pear
flax seeds/meal
Soluble Fiber Foods.
black beans
kidney beans
pinto beans
lima beans
peas
lentils
apples
oranges
blackberry
strawberry
avocado
pear
carrot
brussel sprouts
sweet potato
broccoli
turnip
flax seeds/meal
chia seeds
sunflower seeds
artichoke
asparagas
edamame
Building your plate with plant foods like veggies, fruit, nuts, seeds, and legumes will help you hit your daily fiber goal.
Try This - Choose Six.
Aim for 20 grams of your daily fiber intake to come from soluble fiber.
Just pick 6 items from the list below every day.
1 cup mashed sweet potato, pumpkin, or squash
2 cups broccoli, carrots, cabbage, brussel sprouts, green beans, asparagus or peas
2 tablespoons flax meal
1 medium avocado
1 cup blackberries, raspberries, blueberries, or strawberries
1 apple
1/2 cup edamame
1/2 cup beans - white, black, kidney, chick peas or lentils
2 teaspoons chia seeds
1/3 cup nuts & seeds- almonds, pistachios, sunflower seeds, pumpkin seeds, cashews or macadamias
1 artichoke
1/2 cup quinoa
Add a Fiber Supplement.
Begin with a food- first approach to supporting your health, and consider adding the Feel Great Balance- a fiber matrix before your largest meal.
This will support your fiber goals and address many metabolic conditions without medication.
Why Balance?
A blend of both soluble and insoluble fibers.
Free of gut irritants and additives like dyes, sugars, wheat dextrin, inulin, and fructooligosaccharides [FOS] that can be listed as prebiotic fibers. These are actually resistant starches and can irritate the gut lining.
Creates a gel-like substance in the digestive tract to relieve constipation, support blood sugar control, and improve overall gut health.
A Support - Not a Miracle.
Feel Great nutraceuticals can be an excellent strategy to support your health goals. But they are NOT magic and your choices play a significant part in addressing the chronic conditions you're experiencing.
We need to begin our journey into prioritizing our health, so that we can live feeling vibrant and excited to see what this world can offer us at any age.
Our health status, how we feel is the single most determinant in how well we live out our days.
I'm passionate about bringing this message to women, in mid-life and beyond who are experiencing the effects of diminishing hormones, which leads to poor sleep, increased stress,weight gain, fatigue.
The mantra of eat less- and move more has continued to impact our health and cause so many downstream problems.
I know many of you are discouraged and frustrated with the lack of help in addressing your aging body.
I believe it's beyond time to ditch chasing after skinny, and prioritize strong.
We CAN feel so much better with a solid understanding around the many health changes our older bodies are experiencing.
Including Feel Great may be the key to finally feeling like you again.
No Crazy Diets.
No Crazy Workouts.
Just over $5/day - less that that fancy coffee drink.
My link will give you the best price on the internet, and you get me as you coach.
Thanks for reading,
Jan
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