Which fiber is best for weight loss?
I have been trying to lose weight and I am struggling. I have read that fiber can help me to lose weight-is this true? If so-which fiber is going to be the golden key?
I am enthralled with Nevada. We spent 3 days in Beatty Nevada. We stayed at a little RV park just on the outskirts of town. There is no website; 6333 Nevada Hwy. 95 N. Beatty, NV 89003, in between Mile markers 363 -364, (775) 553-2732. It is right off the highway, so it can be a little noisy but worth it for the price of $25 a night, full hookups. The perfect stop for so many things to do in this area including the gateway to Death Valley.
I was most excited to see was the Goldwell Open Air Museum just outside of Rhyolite, Nevada. We went just before sunset and the colours saturating the permanent sculptures did not disappoint. This started under the supervision of Belgium sculptor and artist Albert Szukalski in 1984 who was attracted to the Mojave Desert to construct a haunting, modern-day representation of Christ’s Last Supper (bottom right), then created the ghostly forms of a painter and the Ghost Rider (top left). I loved the capture of movement in a moment of time like this hollow air-shaped figure is about to mount the bike and ride off. Other artists followed enjoying the freedom to create in vast openness and to be inspired by it.
The cubism (bottom left) one could spend hours. The use of colors and space is quite enthralling. As I walked around, I soon realized the colors represented the landscape, the sunset, and the sunrise. Can you believe the two pictures are the same sculpture?
The Venus of Nevada was sculpted in 1992 (dubbed the Lady Desert) by Dr. Hugo. Heyrman depicts classical Greek sculpture while maintaining a firm presence in the highly technological/pixilated world of the 21st century. I found it humourous to see her off in the distance manifesting the digital-futuristic notions of the mind, posture, gesture, and expression of past events. Begging the question, all that dies is resurrected?
I went back the next day to see the whole thing again in daylight. There was one sculpture off to the left, not really visible from the main sculptures. (the picture in the middle). I realized there was a reason it was right where it was and I could not wait to come back in the morning. As I suspected, the tower embraces the sun rising. I could not go back that evening however, I am sure, the same sculpture embraces the evening sun. I will have to come back one day to prove my theory.
The open-air museum is on the left just before the entrance to the Rhyolite ghost town, which I will share with you all next week. If you get a chance to visit, I highly recommend checking it out at sunrise and sunset. It’s also really quiet during these times. Once the sun is fully out, it is super busy.
Kendra wrote;
Hey Karen, I love your emails so much. I have a quick question. I have been trying to lose weight and I am struggling. I have read that fiber can help me to lose weight- is this true? If so-which fiber is going to be the golden key?
Thanks so much
Kendra
Hi Kendra, thank you for the kind words and for reading my newsletter. There is no 1 golden key fiber product but I will do my best to get you on your way to successfully losing weight.
What is fiber
Fiber refers mainly to unprocessed whole kernel grains and vegetable fiber that your digestive enzymes can not break down.
In other words, it is vegetables, nuts, seeds, beans, legumes, fruit, and whole grains. Although I will admit, grains are the last option unless you are blood type A.
How does fiber work
When you eat these types of food, your digestive enzymes can not break down the stringy fibrous parts on purpose so that, your gut bacteria can feed from them and ferment the fibers into useable energy and nutrients like vitamins, minerals, and anti-inflammatory compounds. This is known as insoluble fiber.
The other part of the fiber is soluble still coming from the same plants however, the compounds create a mucilage-type reaction with enzymes and bacteria creating a gel-like substance when it mixes with our digestive juices. This slows the contents traveling through the digestive tract so that our microbes and enzymes can complete their functions.
The other part of eating whole foods is it takes a while to digest and expand in the digestive tract making you feel fuller longer (which means less snacking) and decreasing the amount of glucose in your bloodstream. This means your insulin is not spiking up and down leading to less sugary and junk carbohydrate cravings. Which means maintaining a good weight.
In a study looking at 240 adults with metabolic syndrome who found it difficult to stick to a diet, eating 30g of fiber a day, without making any other significant dietary changes helped with significant weight loss.
Another study looked at the gel-like substance of soluble fiber such as pectin, alginate and cereal beta-glucan, and found these compounds were beneficial for appetite control. Essentially, they plump up the digestive tract we eat less.
Numerous studies have shown that fiber-rich whole foods are associated with lowering the risk of heart disease, metabolic syndrome, type 2 diabetes, stroke, and bowel cancer and decreasing inflammation. Inflammation can also cause weight gain. Not good.
Best Fiber for weight loss
The best fiber is organic fruits, vegetables, nuts, seeds, whole grains, legumes and beans. They stay in your system longer, feed the beneficial bacteria and keep your immune system healthy.
Think all green vegetables, root vegetables, brown rice, Irish oats or steel-cut oats, all nuts, all beans, legumes berries and apples. Black, purple, blue, and red veggies and fruits have the added bonus of feeding our gut bacteria polyphenols that increase our immune system.
Best fiber supplements
You can take fiber supplements and I have my clients take fiber, including my IBD clients. But, their fiber is tailored to the results of their GI MAP. So, in general;
Psyllium seed husk (2 tb)- make sure it says “seed husks” on the label is excellent. I carry a couple of brands in my store. You can search “ Psyllium seed husk “ in the search bar or try these two brands Organic India (code R07612) or Metabolic (code PSYL5 ) You can also get this in capsules if you prefer.
Apple pectin 1 (tsp)- is wonderful for feeding the immune-protecting bacteria and is a fantastic source of soluble swelling pectin. I use this brand. I am not sure why but they have two links here, and here or you can go right to their page here.
Chia seeds (2 tb) contain quercetin, a natural anti-inflammatory, and is both soluble and insoluble. I carry tons of different kinds of chia seeds in my store including chocolate and mixed chia and flax seeds. Simply search “chia seeds “
Flaxseeds (2 tb) are an insoluble fiber and a great source of omega-3 fatty acids and B vitamins. Keep flaxseed in the freezer in its seed state. Do not purchase ground flaxseeds as they go rancid quite quick. When you make up a batch of fiber, ground only what you need, and keep the container refrigerated. Or you can purchase cold-milled finely sliced flax seeds (code G16787). My store also carries un-processed flaxseeds (code FAL508)
Hemp hearts (or shelled hemp seeds) (2 Tb) are derived from the Cannabis Sativa plant. They are the soft inner part of hemp seeds. loaded with protein, B vitamins, and omega-3 fatty acids. Do not get the reduced fat flakes! Why would you? You want all that wonderful healthy heart-protecting alpha-linolenic acid. Plus fat makes you lose weight! You can search my store for Hemp or Hemp hearts or try these two codes. Shelled Hemp Seed code M6005 or Organic Hemp Hearts (Shelled) code M7000
Dried Cranberries (1tsp) - this is an excellent source and the only one I use. It is wonderful for not only its polyphenol effects but also helps to kill the overgrowth of staph and strep species that actually lead to weight gain. I use this brand of dried cranberries. It is 100% dried cranberries.
My client found this healthy stash of dried cranberry and had to share it with me. Thank goodness she did. It’s nice to have a second choice. Karen’s Naturals Just cranberries are just that, dried cranberries minus the little seeds inside. Nothing else. Karen also carries other fruits, vegetables and powders.
My fiber supplement is a 16-ounce canning jar with different mixtures each time. I do not believe in feeding my bacteria the same thing over and over. One month it may be Psyllium seed husks, apple pectin, dried cranberry, and ground raw organic pumpkin seeds for the zinc and anti-microbial properties. I shake it up and take 1 tablespoon of it daily (with 8 ounces of water) because I can not handle 2 tablespoons.
How to take fiber supplements
Whatever you do, DO NOT start taking fiber at 2 TB a day. You will never speak to me again! You have to start slow.
First, start by increasing the amount of water you drink each day to 1/2 your body weight in ounces. So, if you are 200 lbs, you need to drink 100 oz of water.
After a couple of days, start by taking 1/2 teaspoon of fiber either one or a combination, with an 8 oz glass of water upon rising.
Every 5 days or so, increase the fiber amount until you get to 2 tablespoons daily.
Or, when you reach let’s say 1 tablespoon and you feel you are constipated, your threshold may only be 1 tablespoon or a little less than. That is OK. I can not do more than a tablespoon no matter what I do. You just have to go slow and feel comfortable where it works for you.
Go slow, this way your body can slowly adjust and you will not end up, bloated, gassy, backed up, and miserable. That is not fun! And, I want you to still read my emails 😃.
What I have found with my clients and my own journey to weight loss, fiber really does play a huge role in losing weight. It keeps you feeling fuller longer so that you are not feeling hungry throughout the day. You end up eating less because you fill up faster which translates to less junky food coming in thus weight loss! A 2018 study found eating lean protein and fiber-rich foods resulted in weight reduction.
Studies have shown that weight loss is possible and the best way to get started is by adding more fiber to your diet. Happy weight loss Kendra!
Class A HotLogic Recipe
Here is a great recipe to keep you feeling fuller and longer. I am a little weird because this recipe is actually my breakfast. But it is also great for lunch or supper. This recipe is loaded with fiber-filling veggies, cashews, and pasture-raised chicken from ButcherBox and loads of goodness. This is a perfect fall and winter recipe to warm your soul right down to your toes.
The first time I tried this recipe I used chicken breast. If you are using chicken breast, 4-6 hours tops for cooking. Otherwise, the chicken might become mushy. You can reheat it over and over with no problems, just do not leave it to cook for say, 18 hours or so the first time.
The second time I made this I used chicken thighs and it had a deeper flavor. I had no problems leaving this to cook for hours. There is no reason why you can not use leftover turkey in this recipe. The nice thing about the HotLogic is you can mix previously cooked and raw together and they will be perfectly cooked every time!
For this recipe to cut down on the amount of liquid use thawed poultry. This dish can easily be frozen into individualized containers and reheated right from frozen in the HotLogic. There is nothing finer than getting up in the morning, grabbing a healthy fresh cooked frozen meal, and popping it into your HotLogic for lunch, dinner, or even breakfast.
Basil Chicken Chili Pepper Dish
To prepare, 20 minutes
Cook 4-6 hours
Serves 4 -6
HotLogic Max oven
11-cup dish with lid
This dish can be frozen and reheated
Ingredients
2 dried pasilla (Chilaca chill pepper), soaked in water
2 ButcherBox chicken breasts, skinless, boneless
1 medium red onion, cut into thick pieces
1 medium red bell pepper, cut into thick pieces
1 medium yellow bell pepper, cut into thick pieces
1 medium poblano pepper
1 medium carrot, julienne thin slices
1 stalk fresh lemon grass, (about 4 inches), thinly sliced or 1 tb Lemongrass stir-in-paste
1 piece fresh ginger about 2 inches, grated
4 cloves garlic, grated
1 small lime, grated
3 large basil leaves+ (see below)
2 tb fish sauce
1 stick (16g) of powdered chicken broth
3/4 cup pepper water*
1 cup Broccolini, lightly sauteed, steamed or boiled
1/2 organic dry roasted, salted cashews
8 Basil leaves for garnish
Optional - if you want a thicker sauce.
1 tb psyllium (you can use your fiber psyllium seed husk)
1 tb avocado oil
Add 2 dried papilla chili pepper to a small bowl, pour a cup of hot water over them enough to cover, and allow the peppers to rehydrate and plump up while you prepare the rest of the ingredients. Reserve the water for later in the recipe.
Cut the two chicken breasts into bite-size chunks and add to the 11-cup glass dish.
For the onion, cut both ends off, set the onion on one of the cut ends, and slice straight down the middle. Peel the outer layer of the red onion and discard. Lay one half of the onion flat side down, slice through onion in the middle then once on each side to create thick pieces; add to the dish with Chicken.
For the red, yellow and poblano pepper, lay the pepper on the cutting board. Slice off the top, stem, and all. Pull out the flesh, and seeds and discard. Do not worry about any seeds that are left inside, they just add to the dish. Place the pepper on its side and slice in half, lengthwise. Then slice each half into thick strips, then slice in half. Also, add a little bit of pepper from the tops you cut off. Add the pepper strips to the dish.
The carrot needs to be quite thin. A mandolin is perfect. Slice on a diagonal or cut the carrot in half and thinly slice the carrot lengthwise; add to the dish.
If using fresh lemongrass, slice it into 4-inch pieces and add it to the dish. If you are using lemongrass paste, add 1 tablespoon to the dish.
For the ginger and the garlic, peel the outer layer. Use a small-holed grater and grate the garlic and ginger. It is easier and releases the oils of both herbs. Add to the dish. Using the same grater, grate the lime zest and add it to the dish.
Take the 3 large basil leaves and stack them together. Slice vertically down the middle and stack again. Roll the leaves into a tight cylinder, and slice the basil leaves as thinly as possible; add to the dish.
Take the 2 dried pasilla chill peppers from the water. Place on cutting board, slice in half then slice into small pieces and add to the dish.
Add 2 tablespoons fish sauce, and 1 stick (16g) powdered chicken broth to the dish.
Use the soaking water from the dried pasilla chili pepper to 3/4 cup or just use 3/4 cup water and add to the dish. It is more flavorful with chili pepper water. Stir until all the contents are fully coated and the powdered broth has dissolved.
Place a piece of non-bleached parchment paper over the dish, and place the lid on top. Add to HotLogic Max oven and cook for a minimum of 4 hours, up to 8 hours is perfect for softer veggies.
To serve **
Add 1 tablespoon of avocado oil to a small pan and gently heat over medium-low heat. Cut broccolini into small pieces, stir to coat with oil, and sauteé until bright green, about 2-5 minutes. If you want mushier, leave for 10 minutes.
Meanwhile, take 2 basil leaves per dish, and stack them together. Slice vertically down the middle and stack again. Roll the leaves into a tight cylinder widthwise, slice the basil leaves as thinly as possible; set to the side.
Add the broccoli to each plate. Add 1/2 to 1 cup of the Basil Chicken Chili Pepper over top of the Broccoli. Sprinkle with basil leaves and roasted cashews. Serve immediately. And enjoy the comforts of good food.
** If you want a thicker sauce, drain the sauce into a small pan and heat over medium heat. Place the dish back in the HotLogic to keep it warm.
Sprinkle 1 tablespoon of psyllium seed husk into the sauce while stirring to avoid lumps. Turn heat to medium-low and allow it to thicken for about 5 minutes.
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Have a wonderful, tasty and healthy week.
~Karen