LA Weight Loss - ~fiber Fanatics~may

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05-01-2007, 07:04 AM ~Fiber Fanatics~ April
We welcome everyone with tips, recipes, support and general conversation. We’d love to hear how the boosting of fiber has helped you consistently lose weigh. We'll report our fiber count daily or weekly, whatever works best for you.

If your goal is to lose body fat, increasing your fiber intake can help in three ways:

The typical adult consumes less than 20 grams of fiber per day. This is about 50% of the recommended amount of dietary fiber for good health.Eat Fiber to Lose Body Fat.

1. High fiber foods can help control appetite by reducing insulin levels in the blood, a hormone that stimulates appetite.
2. The body uses more energy to digest and absorb high fiber foods than refined or low fiber foods. Burns more calories!
3. High fiber foods are filling but are low in fat (many fat free)

High-fiber foods:

:) Generally require more chewing time giving your body time to register when you're no longer hungry, so you're less likely to overeat.

:)Tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time.

:) Less "energy dense," which means they have fewer calories for the same volume of food.

:) Speeding up the time it takes food to pass through the large intestines, thereby diluting toxic and carcinogenic compounds

:) Helpful for those who want to lose weight, since fiber absorbs water so you feel full and satisfied throughout the day.

:) Can help improve your eating habits, which can lead to weight loss and more energy!

05-01-2007, 07:34 AM
just a quick note to say that I posted the recipe last night in the April post. Happy May :)

05-01-2007, 09:57 AM
Happy May Day!
Remember all the fun we had as kid's making May Baskets, delivering them at doors and running like little imps? We made May Poles at school too, I don't remember why?
Monday's calories... 1,178
Fiber... 64 grams

Delarimi... I like the looks of your soup recipe, especially the 1 Tablespoon of olive oil. I am a Fat Free Freek when it comes to bad fat (Olive oil is excellent)and I was wondering how much fat cooks
off of the wing skin? I've never seen Smoked wings at the store before, are they frozen? If the smokey flavor gives this soup it's yummy taste, I think I'd take the skin off the wings before cooking. Would that work?
We're on our way into the Fitness center, then to Wal*mart for some groceries. I'll look for the wings, thanks for sharing.

Zenor... I have such good intentions of cooking up my own beans but never do. My pantry is so well stocked with every kind of bean available and I'm wondering if they could get old or buggy? Do you have some tips on cooking them? Last time I cooked up some Chick Peas they didn't look very appetizing, the outside shells kind of peeled off and I had that mess to look at. They just weren't nice and firm like the canned. How long do you cook them in the crock pot, do you use the regular amount of water?

Bobbi~ I pretty much cook up dry beans for all my recipes. I like to use organic beans and I find they are cheaper dry. Plus, I can control the amount of salt in them. I did recently find a great brand of organic black FF "refried" beans though at our grocery outlet, so I bought some of those. I also like to cook up a large batch of the beans I use the most of (garbanzos) and freeze them in 2 cup amounts for when I'm in a hurry (I cook them in the crock pot when I do this.)

05-01-2007, 10:29 PM
I usually over cook my garbanzos because I use them to make hummus (it turns out smoother.) I would suggest testing for doneness earlier than you normally do. Also, you can skin them after they are cooked (I do this to help with the smoothness too) by covering in a lot of cold water and "rubbing" them in between your hands. The skins will float to the top and you just scoop them up and throw away (or compost.) I realize this is more work than most people are willing to do, but I'm famous for my hummus and I have to keep up my reputation. :lol:

Time in bean cooking is a funny thing. It depends on how old they are. The older the bean the longer they take to cook. They don't go bad though and if you keep them in an air tight container they shouldn't get buggy. I keep mine in quart canning jars.

When I cook them in the crockpot I cover with a few inches of water and let cook 8 - 24 hours depending on the bean and the desired texture. You can also can your own beans (from what I've read) with a pressure canner. I think you put soaked beans covered with water in the jars and can for 90 mins with 15-20 pounds of pressure (maybe 10lbs?) I have not tried this yet since I'm a little scared of my pressure canner (I've only used it as a water bath for jams and pickles.)

If you want to cook from dry and want a firm bean, try soy beans. They are impossible to turn mushy! They cook for a lot longer, but they will stay firm and they are a perfect protein by themselves (plus fiber :D .)

Oh, and I had 41 grams of fiber today.

05-01-2007, 10:36 PM
I like the looks of your soup recipe, especially the 1 Tablespoon of olive oil. I am a Fat Free Freek when it comes to bad fat (Olive oil is excellent)and I was wondering how much fat cooks off of the wing skin? I've never seen Smoked wings at the store before, are they frozen? If the smokey flavor gives this soup it's yummy taste, I think I'd take the skin off the wings before cooking. Would that work?

I'm going to share my secret for smokey meatiness in soups and such with out using meat: Liquid Smoke! I put in a teaspoon in recipes that call for bacon and such to add flavor with out the fat. If you can't find smoked Turkey wings maybe you could use the liquid smoke and then shred some turkey breast and add that to the soup?

05-02-2007, 08:17 AM
I have seen these in regular supermarkets. I am not sure about Walmart because as great as Walmart is for prices, sometimes their selection is not that great. I got mine in a local market. I think the smoking process dries out the skin so I did not see any fat floating in the beans. I don't see why you could not take the skin off first but really I think it is insignificant. The skin though would give it its smoky flavor so I guess that is where the liquid smoke would come in to play. This recipe was taken from a Weight Watchers cookbook and if I am not mistaken I think I wrote down the fat content... let me know if I didn't and I will. I also assumed weight watchers recipes would trim the fat more than other recipes.
I made a mistake last night reading too quickly. I made microwave popcorn, a light variety. I saw 130 calories and figured the whole bag had 130 calories.. wrong! One cup had 130 calories. I ate 1/2 of the bag, so more than a cup I'm sure.... so the moral of the story is make sure you're reading right before placing in mouth!

Bobbolink - what brand of bread are you using for your french toast?... Just noticed mine does not have a very high fiber count. I am going to have to look for another brand

05-02-2007, 08:28 AM
I don't know if I mentioned, but I took the skin off the wing before eating.

05-02-2007, 08:30 AM
sorry, it's early and I guess my brain is not working yet
Bobbolink - the wings were found in the fresh section of the meat department, not frozen

05-02-2007, 10:29 AM
Good Morning!
Monday's calories... 1,215
Fiber... 51 grams
Beautiful morning again and we have so much yard work to do today but 1st I'm going to make the Black Bean soup. Delarimi, you're right about Wal*mart, their selections suck! I usually end up going to Hy-vee for things I can't find at Wal*mart, but that's a trip across town. Wal*mart didn't have smoked turkey wings, they had in the freezer section smoked turkey legs (lots of skin on them) and smoked turkey breast. I opted for the turkey breast at $2.39 lb., $10.44. I could hit myself on the side of the head this morning, we have a "Smoker" in our garage, duh! I'm thinking next time I see raw turkey breast on sale, I'll buy a bunch of them, stoke up the "Smoker" and make my own.
Zenor... Thanks for the tips on beans, I'll try rubbing the skins off and see how that works..) I realize this is more work than most people are willing to do, but I'm famous for my hummus and I have to keep up my reputation. :lol: ] Care you share your recipe for hummus or would you have to kill us afterwards :rofl: I never thought about putting liquid smoke in for bacon, that's a fantastic idea. We always have a bottle around for our "Cowboy Beans" my DH likes to make. [/FONT]
I have a new presser cooker (well, it was new about 15 years ago) and I only used it once so it's like new. I'm petrified to use it. My MIL used to make the most delicious canned Venison and that's why I purchased it. I should bite the bullet and try it.
I better go shower and get going on that soup.

Later, Bobbi :joker:

05-03-2007, 09:54 AM
We loved the Black Bean soup!
I thought the smoked turkey breast I purchased was baked and ready to go but it wasn't. I had all the ingredients in the pot cooking except the turkey, I had to put the soup aside and bake the turkey breast for 1 hour before I could add it to the soup. But it turned out to be a good thing, it formed all kinds of yummy juices on the bottom of the pan. I put the juices in the freezer so all the fat could be peeled off, then added to the soup later. I couldn't find a boneless, skinless smoked turkey breast in Fitday so I used what they had and doubt very much that a 16 oz bowl had 7 grams of fat. But it had a whopping 14 grams of fiber (excellent) and 331 calories. I was stuffed. Luckily we have leftovers for today and 1/2 Breast of turkey to work into another meal. Thanks for the recipe.
Bobbi :joker:

05-04-2007, 08:27 AM
I'm glad you liked the bean soup, so did I. I thought smoking was cooking, though??? I have gotten a few new recipes that I want to try from of all places. There is a cookbook called "Magic Beans" and when you go that book it says look inside. then there is a spot that says "surpise me" and it brings you to all these recipe pages. I may end up buying the book, most of the recipes sounded great.. like one with kidney beans, apples, raisins, etc... tomorrow is weighing in day :?:

05-04-2007, 11:53 AM
I will post the hummus recipe next week. I'm going out of town this morning and won't have time. Everyone have a great weekend!

05-04-2007, 02:31 PM
I have been researching fiber info.. came up with something called MDF. MDF= 4 grams of fiber for body weight. so if you weighed 137 pounds (yeah right) you drop the 7 so a person weighing 137 would figure 13x4 which is 52 grams of dietary fiber a day. How about that I figured I should have 68 grams a day.. I think I am going out and buying some pretty intense fiber foods.. mangoes are one, I think kiwi is another

05-04-2007, 02:57 PM
Thanks for the information, I'm eating that plus everyday. Have you tired Fiber One cereal, it has more fiber than any cereal on the market(14 g). Flat Outs have 9 grams of fiber.

05-04-2007, 08:56 PM
Mangoes. I guess they would have a lot of fiber. Do you know how much? I LOVE mangoes.

05-04-2007, 08:59 PM
Thanks for the information, I'm eating that plus everyday. Have you tired Fiber One cereal, it has more fiber than any cereal on the market(14 g). Flat Outs have 9 grams of fiber.

I have been using fiber one. I learned about it through this website. Today I had it on yogurt mixed with fresh strawberries. I have not been able to find flat outs. Is that what it says on the package? Is it usually in the bread isle or is where the deli is or tortillas are? I found a tortilla that has flax, oat bran & whole wheat flour. 6 grams of fiber to 70 calories. I had that this morning with 1 tbsp of fresh ground peanut butter and 1/2 banana. I have not had the time to total my days fiber/calories. I write it all down on little pieces of paper with the intentions to transfer it to a notebook that I am trying to maintain.. perhaps this weekend I can start a log...
I can't be having that many calories though. for lunch I had veggie lentil soup and tonight I had a salad with whatever I could think of to fiber it up.. weigh in tomorrow!

05-05-2007, 01:55 PM
I have not been able to find flat outs. Is that what it says on the package? Is it usually in the bread isle or is where the deli is or tortillas are?
Delarimi...The Flat Out's are called "Flat Out wraps" I can only find them at our local Super Wal*Mart store. They are not with the tortillas or bread. If you have a Wal*Mart, they are always in the same place at all stores, under the deli counter on a low rack on the floor.
Nikki... Mango... Peeled, w/o seed...1 oz. = 0.3 grams of fiber and 18 calories per oz.

Tuesdays calories 1,215... 51 grams of fiber
Wednesday calories 1221...56 grams of fiber
Thursday calories 1169...60 grams of fiber
Friday calories 1178...59 grams of fiber

Have a great week-end, Bobbi :joker:

05-07-2007, 01:54 PM
Here you go!


2c cooked garbanzos*
1/4c tahini
2-4 peeled garlic cloves
1-2T lemon juice (I use more because I use Meyer lemons which are sweeter)
salt to taste
cayenne pepper to taste
1-2T olive oil (optional~ I rarely add this)

Put everthing in a food processor and blend until smooth. You may need to add water or cooking liquid to get the proper consistency. I like to sprinkle with smoked paprika and fresh parsley for a pretty presentation.

*I like to peel the beans before hand to make a smoother product, but you don't have to (I mentioned how to do this in a previous post.) Also, you can use canned, but rinse well before using.

05-07-2007, 02:08 PM
Oh, and I have a new food find to share.

I'd sworn off of pretzels because they are just salty carbs, but I missed them because they were a great low-fat fix for snack attacks. Newman's Organics make a pretzel that has 5g of protein and 4g of fiber per serving (22 pretzels.) I know that's not a ton of fiber, but it's a lot better than most pretzels. They list yellow pea flour as an ingredient. I'd assume that is what ups the protein and fiber.

I'm very excited, because I've sworn off of chips and sometimes I crave crunchy food. BTW, they are yummy.

05-07-2007, 02:49 PM
Zenor... Thanks for posting your recipe, I just made a copy and will tackle it tomorrow.
I stopped eating pretzels too, I'll check out the Newmans. How's the salt content?

05-07-2007, 06:10 PM
Zenor... Thanks for posting your recipe, I just made a copy and will tackle it tomorrow.
I stopped eating pretzels too, I'll check out the Newmans. How's the salt content?

230mg per serving (my sodium is usually under the RDA~so as long as I don't go crazy on these I'll be okay)

05-10-2007, 08:01 PM
I have been busy and have not been able to post this recipe, but really wanted to share it because I loved it so much. Not sure what it is called. I call it bean stew. 1 cup serving = 398 calories amd 13 grams of fiber :)

2 T olive oil (I used) or cooking spray
15 oz tom sauce (recipe said to use no salt, I didn't)
1 c. chopped onion
1 clove garlic
2 16oz whole tomatoes, undrained and chopped (I used Tottorosso brand italian style peeled plum shaped tomatoes with natural basil flavor (1) 35 oz can)
14-1/2 oz can low sodium chicken broth
2 small cans diced green chiles (NOTE: I inadvertantly bought hot.. used one can and then took each one out by hand.. very hot... so you decide)
2 green bell peppers, chopped
2 granny smith apples, peeled chopped
1 tablespoons chile powder
2 tablespoons unsweetened cocoa
1 teaspoon cinnamon
2 15 oz red kidney beans, rinsed and drained
1/2 c. slivered almonds
1/2 c low fat cheddar (did not use)
1/2 c. ff sour cream (did not use)

spray or line pan with oil or cooking spray. Cook onion, garlic until tender. Stir in tomato & liquid, tomato sauce, broth, peppers, chiles, apples, spices. bring to a boil. Reduce heat. cook 30 minutes, stirring occasionally. Add kidney beans and almonds. cook uncoverted an additional 10 minutes. to serve: place in individual soup bowls and sprinke with raisins, cheese and sour cream.. makes 8 servings

If anyone makes this let me know what you think...

I lost 4 pounds!!!!! for me, this is a major deal.

05-10-2007, 08:07 PM
I added a little kosher salt to taste at the end

05-10-2007, 09:37 PM
I'd love to make it, but what's "tom sauce" Tomato?

05-11-2007, 07:39 AM
the apple is a granny smith apple
and tom sauce is tomato sauce

05-11-2007, 08:49 AM
Yesterday I was hungier than usual. I am looking for suggestions to relieve that in between meal hunger (low calorie)... I had some All Bran crackers. I only had 1/2 serving because I did not want to blow my calories at one time for a snack. I have been having a tortilla (flax seed/wheat/bran) in the morning with peanut butter and banana. Sometimes that carries me and sometimes it doesn't.
today for lunch I am going to try the lentil/barley soup. I made it last night.. was that you Zenor who posted that? If so, thanks

05-11-2007, 10:04 AM
Delarimi... Your bean soup recipe sounds awesome, I've never heard of cinnamon/cocoa and granny smith apples in a bean soup recipe before. I'll try it, is the 398 calories as is or did you calculate that figure without the cheese and sour cream. It doesn't really matter, I'll leave out those ingredients too, put the recipe into the Fitday and get the calories per bowl. I'm going to add some celery to this recipe, I can't live without celery in soup plus it would lower the calories even more. Thanks for the recipe and I'll let you know how we like it.
Are you a working girl and need snacks in between meals? I posted a recipe for Sweet/Sour cabbage soup in one of these threads, can't remember which one. But it's really low in calories and fills you up. You could make any variation of cabbage soup with just vegetables and freeze it into individual serving sizes for a quick in-between-filler-upper.

05-11-2007, 10:07 AM
:congrat: Congratulations on the 4 pound loss, I got so excited to see this new version of bean soup that I forgot to congratulate you!

05-11-2007, 10:36 AM
Gosh, just when I think this thread has finally died, it springs to life again! I haven't posted my fiber for the last 5 days so here goes:
6th calories 1,069 ~ fiber 53 grams
7th calories 1,206 ~ fiber 47 grams
8th calories 1,203 ~ fiber 58 grams
9th calories 1,148 ~ fiber 60 grams
10th calories 1,200 ~ fiber 54 grams

05-11-2007, 02:26 PM
My fiber for yesterday~ 42 grams

Delarimi~ :cheer: Congrats on the loss! I'm down two more myself and have just set a new birthday goal for myself (I just hit my first goal which was a size 12 by my birthday and I still have 8 weeks to go.)

As far as filling snacks; I try to keep my snacks around 100-150 calories and I try to get fiber and protein. That combo seems to carry me longer. Cabot Creamery makes low-fat cheddar in individual servings that are only 50 calories each and I usually pair that with rye-crisp crackers (2 crackers=52 calories.) I also like to have a mandarin orange and a 1/4c pistachios or sometimes I'll buy Cliff Nectar bars (they are around 150 cals and are only make from fruits and nuts.)

Bobbi~ I think this thread gets tired during the week, but I don't think it's sick enough to die!:joker:

Oh, and we finally got our new computer, so I will probably be on here more.

06-20-2007, 04:22 PM
Hello all…….. I am fairly new to the forum and am thinking about giving the higher fiber lifestyle a try. So I am looking for resources, what are some of the high fiber foods other then oranges, some cereals etc? What do you snack on? Where are some good recipes and how can you incorporate this into something your kids will eat?

Angie :D

06-20-2007, 05:13 PM

My favorites:

Berries~fresh or frozen~DH uses them in smoothies, I like them in cereal or by themselves. Raspberries seem have the most fiber.

Whole Grains~brown rice, quinoa, barley, ww flour, ww bread, rye crackers, ww tortillas, bulgur (cracked wheat), oatmeal, etc. I've gotten to the point where the only white rice I eat is when we go out for sushi (even our favorite Thai place serves brown rice now.)

Apples~I LOVE them with a bit of natural peanut butter

Beans~hummus, soups, stews, Dahl, burritos (on a ww tortilla with just a bit of cheese), chili, etc. If you cook at home and don't have time to soak them, lentils are a good option since they cook in 30 mins and no soaking is necessary.

Veggies~I love roasted veggies! It brings out the flavor and very little oil is necessary (example, I use 1t oil for a whole head of cauliflower or broccoli.)

06-20-2007, 11:08 PM
Oh sure Apples never thought of that, Rasberries in smoothie yes love that usually I put in a banana and strawberries but I suppose the carb washes out the fiber in the berries isn't that how that works or is that the whole net carb thing? I also try to put flax seed into what I can but I suppose I could add it to yogurt as well. :carrot:

Thank you I did order the F-Factor book and hope to get more out of that as well. How do Carrots rate on the fiber scale?


06-21-2007, 09:25 AM
Hi all, I just found you :)
Fiber wipes out carbs so it is the other way around. You can googl nutrition for any food and find its values on the web and decide if it is right for you.

I have been doing high fiber of and on since he good old days of WW123. Loved that plan :) I am now 3 weeks back on and feeling so much better than I have in a while.

my 2 favorite snacks these days are Edemame and or my to go I like the fibe one bars.

07-17-2007, 09:30 AM
Can we start this again???!!!

07-17-2007, 10:34 AM
Sure, I'm in. Why don't you tell us a little about yourself and why increased fiber is working for you!


07-17-2007, 08:09 PM
Count me in on the high fiber lifestyle.

I have the book the Reality Diet. While I won't be following the actual diet in the book, the best thing I got out of the book was to choose my carbs using the 2:90 ratio (2 grams of carbs for every 90 calories). This ensures a decent fiber intake when choosing grains. (His full explanation of the ratio is in the book). Also, I'll be eating a lot of fruits and veggies and legumes.

Since I want to learn as much as possible about the benefits of fiber (and I know there are many), I just ordered The F Factor Diet off amazon. For those interested, they're now selling the hardcover at the bargain price of $6.99! A steal!

I won't be counting calories, just eating quality food. Also, I'll be working on my overeating and emotional eating. And since I'm such a believer in fiber, I'll be reading all I can on it, and post new book fiinds when I come across them.

Eating high fiber really worked for me in the past, because I'm a real volume eater and need a lot of food to fill me up. Fiber really helps with that, so I can eat less.

Here are some food finds I found today that fit my 2:90 ratio for carbs:

Metamucil Cinnamon Wafers
Fiber One Bars
Quaker Breakfast Cookies
All-Bran crackers

These products are really high in fiber.

What are your favorites?

07-17-2007, 08:11 PM
I'm sorry, I really screwed up my first post!

That should read a minimum of 2 grams fiber for every 90 calories! Sorry!

07-18-2007, 05:45 AM
Fiber One cereal is my all time favorite, the Fiber One bars give me the trots!:D
I put the whole box in snack zip bags so I don't have to measure it out each time I eat it, that makes it so handy. I have it every morning for breakfast with fresh raspberries. Our raspberries are just about done producing for the year so I'll probably go back to eating the cereal dry. I sprinkle Fiber One on top of FF/SF puddings, it's really delicious that way. It almost tastes like pie!

07-18-2007, 12:33 PM
I've found, in my experience, that eating a hf cereal in the morning really helps keep my fiber intake high for the day. I like Uncle Sam cereal.

Bobbo~ Hi! How's the maintaining going? I had to laugh about the Fiber one bar comment. Skinny Cow fudge bars do the same to me. I think it's the sugar alcohols.

Oh, and I've started eating Miltons breads. They are a good texture and they have 5g of fiber per slice. Plus, no HFCS in the ingredients. If you are a cc-er they have 90 cals per slice.

07-19-2007, 12:28 AM
Maintaining isn't going so good, I've been moving MIL to an assisted living apartment and been too busy to bring my own food. We've been eating fast food for the last two weeks. I finally got on the scale this morning and see I'm up 5 pounds. As soon as we get her moved in and the house sold I'll have to get back on the band wagon and shed those 5 pounds. I agree with you about eating the high fiber cereal in the mornings, it sure does keep me from being hungry.