Making Fiber Part of Your Diet
Formuleen PART OF GAME ONtm is an excellent way of getting your daily fiber!
An easy way to figure out how much fiber you need is to follow the "age + 5" rule. For example, if you are 14 years old, you should try to eat at least 19 grams of fiber every day (14 + 5 = 19). The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.
You probably eat some fiber every day without even realizing it, but here are some simple ways to make sure you're getting enough.
GAME ON
*****You May Learn More by Listening to a Product Training Recording by,
Mark McKnight (cheif formulator)*****
-Power Up: Creates thermogenesis, which helps metabolize foods faster and burn more calories.
-Shake Down: Meal replacement - high protein, low carbohydrate meal replacement.
-Power Down: Cleans toxins from your body.
Breakfast:
* Have a bowl of hot oatmeal.
* Opt for whole-grain cereals that list ingredients such as whole wheat or oats as one of the first few items on the ingredient list.
* Top fiber-rich cereal with apples, oranges, berries, or bananas. Add almonds to pack even more fiber punch.
* Try bran or whole-grain waffles or pancakes topped with apples, berries, or raisins.
* Enjoy whole-wheat bagels or English muffins instead of white toast.
Lunch and Dinner:
* Make sandwiches with whole-grain breads (rye, oat, or wheat) instead of white.
* Make a fiber-rich sandwich with whole-grain bread, peanut butter, and bananas.
* Use whole-grain spaghetti and other pastas instead of white.
* Try wild or brown rice with meals instead of white rice. Add beans (kidney, black, navy, and pinto) to rice dishes for even more fiber.
* Spice up salads with berries and almonds, chickpeas, cooked artichokes, and beans (kidney, black, navy, or pinto).
* Use whole-grain (corn or whole wheat) soft-taco shells or tortillas to make burritos or wraps. Fill them with eggs and cheese for breakfast; turkey, cheese, lettuce, tomato, and light dressing for lunch; and beans, salsa, taco sauce, and cheese for dinner.
* Add lentils or whole-grain barley to your favorite soups.
* Create mini-pizzas by topping whole-wheat English muffins or bagels with pizza sauce, low-fat cheese, mushrooms, and chunks of grilled chicken.
* Add a little bran to meatloaf or burgers.
* Sweet potatoes, with the skins, are tasty side dishes.
* Top low-fat hot dogs or veggie dogs with sauerkraut and serve them on whole-wheat hot dog buns.
* Take fresh fruit when you pack lunch for school. Pears, apples, bananas, oranges, and berries are all high in fiber.
Snacks and Treats:
* Bake cookies or muffins using whole-wheat flour instead of white. Add raisins, berries, bananas, or chopped or pureed apples to the mix for even more fiber.
* Add bran to baking items such as cookies and muffins.
* Top whole-wheat crackers with peanut butter or low-fat cheese.
* Go easy on the butter and salt and enjoy popcorn while watching TV or movies.
* Top ice cream, frozen yogurt, or regular yogurt with whole-grain cereal, berries, or almonds for some added nutrition and crunch.
* Try apples topped with peanut butter.
* Make fruit salad with pears, apples, bananas, oranges, and berries. Top with almonds for added crunch. Serve as a side dish with meals or alone as a snack.
* Make low-fat breads, muffins, or cookies with canned pumpkin.
* Leave the skins on fruits and veggies (but wash all produce before eating).
* Eat whole fruits instead of drinking fruit juices.
* Snack on raw vegetables instead of chips, crackers, or chocolate bars.
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