Rule #5

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"Let's get schooled.  There are two different kinds of fiber.  The first, soluble fiber, is just that.  It gets dissolved by water and absorbed into the bloodstream, where cells use its various components for vital functions.  It comes mainly from plants - fruits, vegetable, beans, nuts, oat bran, barley, flax.

The second is insoluble fiber.  This kind doesn't break down like the other; it can't get into cells so remains in the digestive system, where it keeps food moving, sweeps clean the gastrointestinal tract, and signals a bunch of antihunger molecules.  It comes from wheat bran, rice bran, and corn bran, and from the skins of fruits and veggies, nuts, seeds, and whole-grain foods."

"Type II diabetes - called "adult onset" diabetes until obese high school students started presenting with it"

"When you repeatedly tax your muscles to take in more sugar, they eventually become resistant to the gatekeeper hormone insulin, made by the pancrease.  So the insulin and excess sugar go packing off into the bloodstream, where they inflame skin, muscle, heart, and nerve cells."

Bob's top delicious sources of fiber:

Fruits (SKIN ON!!!)

Apple - 1 medium = 4 g
Blueberries - 1/2 cup = 2 g
Peaches - 1 medium = 2.3 g
Pears - 1 medium = 5.5 g
Raspberries - 1/2 cup = 3.5 g
Strawberries - 1/2 cup sliced = 9 g


Vegetables

Acorn Squash - 1/2 cup cubed = 4.5 g
Broccoli - 1/2 cup = 2 g
Brussel Sprouts - 1 cup = 4 g
Cabbage - 1 cup = 5.5 g
Carrots - 1/2 cup = 3.4 g
Cauliflower - 1 cup = 3 g
Spinach - 1 cup = 7 g
Zucchini - 1 cup = 8 g


Bread, Cereals, and Beans

Black-eyed peas - 1/4 cup = 4.5 g
Ezekiel bread - 1 slice = 3.5 g
Garbanzo beans - 1/4 cup = 3.5 g
Kidney beans - 1/4 cup = 4 g
Lima beans - 1/4 cup = 3.5 g
Plain Oatmeal - 1/2 cup = 2 g
Whole-grain pasta - 2 ozs dry = 6.3 g

It's a great day!  I feel amazing!!  I'm having a "skinny day" and anyone who's weight fluctuates knows exactly what I'm talking about and it's a good feeling!

Anyway, here's my menu for today (you'll see I'm needing a grocery trip....BADLY!)

Breakfast: 1 Hard Boiled Egg, 1 Apple
Snack: 2 cheese sticks, carrots
Lunch: Cajun Shrimp and Quinoa, 1 Apple
Snack: Apple and Natural PB
Dinner: WHO KNOWS!!!  (bad planning)

Happy Friday all!!!!  Hope you enjoy your weekend!!  Rock the fiber!