1. Week 8: Fiber Week 8 Presentation (v.5) www.WeightLossChallenge.com © Financial Success System LLC Welcome to the Weight Loss Challenge

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4. Today’s Topic: Fiber

5. Found mainly in…  fruits  vegetables  whole grains  and legumes Dietary Fiber

6.  Prevents and relieves constipation, lowers risk of diabetes and heart disease  Flushes out calories  35 grams of fiber is recommended = 225 calories flushed  Fiber binds the fat – each gram of fiber can flush about 7 calories Dietary Fiber

7. Remember from last week? What can you do to burn 225 calories? If you walk 1 hour and 20 minutes, you will burn approximately 305 calories.* Dietary Fiber

8. Why Fiber is Good for YOU!  Fights heart disease and diabetes  High fiber foods keep you “regular”  Remove harmful toxins from y body  Decrease your risk of hemorrhoids, colon cancer, high cholesterol, heart disease, high blood sugar, diabetes, and obesity For Diabetes – normalizes blood sugar by slowing absorption so that glucose enters the bloodstream more slowly

9. Good Choices of Fiber  Grains and whole-grain products  Fruits  Vegetables  Beans, peas and other legumes  Nuts and seeds

10. Eat Fruit at Every Meal Calorie burn without exercise! Good Sources of Fiber:  Apples  Bananas  Oranges  Pears  Berries

11. Why the comparison? Whole Fruit vs. Juice

12. “New USDA nutrition guidelines recommend eating more produce than you could possibly stuff down in a day. CAN JUICE DO THE JOB? It comes close, if you pick the right ingredients.” http://www.mensjournal.com/healthFitness/0610/nutrition_juice.html Juice vs. Whole Fruit

13. Anytime you put a certain type of food through processing you will lose nutrients. Most of the nutrients are found in the skin of fruits and vegetables. This is why it is better to eat the whole fruit (including the skin) compared to the juice. Juice also contains a lot of sugar and more calories most of the time. Does apple juice have still enough fiber comparing the whole apple? http://answers.yahoo.com/question/index?qid=20060801025338AAqyZUS http://answers.yahoo.com/question/index?qid=20060801025338AAqyZUS Apple (with skin) calories-80 fat-.3 g sodium-2 mg total carbohydrates- 21.3 grams dietary fiber-3.7 grams sugars-16 grams protein-.4 grams calcium-9.2 mg potassium-164.8 mg "Mott's" apple juice 1 cup, (8.1 fl oz) calories- 120 fat-0 sodium- 10 mg total carbohydrates- 29 grams dietary fiber-0 sugars-28 grams protein-0 calcium- 20 mg potassium- 240 mg Source(s): I'm an Exercise Science Major and Nutrition Minor several years of research http://www.calorieking.comchttp://www.calorieking.com “Minute Maid" apple juice 100% Apple 1 cup (8.1 fl oz) calories- 110 fat-0 sodium- 24 mg total carbohydrates- 28 grams dietary fiber-0 sugars-25 grams protein-0 calcium- 119 mg potassium- 238 mg Note: 200 ml is 6.8 oz In order to compare, the figures were converted for 1 cup. Apples vs. Juice

14.  High water content  Have soluble fiber – helps prevent blood sugar spikes that lead to cravings  Have insoluble fiber – helps you fill up  A medium apple is about 85% water with 5 grams of soluble fiber  Tip – organic is better (commercial apples retain more pesticide residue than fruits you peel), the peel contains half the fiber and most of the iron, magnesium, and vitamin C Apples

15.  Under 100 calories  Chockfull of antioxidants  Prevents cholesterol build up  Stops blood clots from forming in the body  Improves eyesight and prevents age related loss of vision  Keeps urinary tract healthy by stopping bacteria from lining the bladder walls Blueberries

16. Make snacks count  Fresh and dried fruit, raw vegetables Fiber helps you feel fuller longer  For those that are hungry – good for elimination

17.  Each fiber particle absorbs water from your intestines and colon.  Be sure to take in half your body weight in OZ of water Drink Lots Of Water

18. Go Slowly If you’re not used to eating whole grains, beans, vegetables or fruit, your body needs time to adjust (too much too fast can cause gas and bloating) Be patient Don’t expect results overnight. It could take several days or even weeks for your system to adjust to your new way of eating

19. Snack Time

20. Product Focus  Formula 1 Shake  Active Fiber

21. Featured Products Formula 1 Shake – A healthy meal with up to 19 vitamins minerals and essential nutrients – 9 grams of protein and healthy fiber – Nourishes your body with Cellular Nutrition Active Fiber – Support regularity and digestive health – Promotes satiety with 5g of fiber per serving – Encourages growth of friendly intestinal bacteria – Can be mixed with shakes, sauces, & soups

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23. We will learn about: Exercise & Stress User Name : wlc Week 9 Password : fitness www.weightlosschallenge.com Next Week…