Fiber and Fast Food!

Good morning! 

Today we are going to focus on TWO things we can do to be successful in losing weight. The first is FIBER! 

 There are two types of Fiber: soluble (helps lower cholesterol and control glucose levels) and insoluble (helps promote healthy digestive system). Here are some foods that contain soluble fiber: oats, peas, beans, apples, citrus fruits, carrots, barley. And foods that contain insoluble fiber: Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes. 

Fiber also helps you to feel full throughout the day. High fiber cereals or fiber bars are the easiest way for me to get a quick boost of fiber (though I wouldn't eat both in one day or your digestive system will feel it !) Here are some great high fiber cereals (that don't kill you with sugar): Kashi GoLean, Fiber One Caramel Delight, Kirkland Spiced Pecan, Fiber One honey clusters, and Yellow box Cheerios (the fiber is only 3 grams, but with only 1 gram of sugar). Myfitness pal can track how much fiber you are eating in the food section. (if fiber doesn't show up then click on settings to add it).

The next thing is fast food. I hate fast food. It's poorly made food that doen't even taste great. But sometimes it just can't be avoided (if you are running in between events or are on vacation). So I thought I would post some healthier fast food options that won't break the calorie bank. 

1. KFC Honey BBQ Sandwich (280 calories)

2. Chick-fil-A Chargrilled Chicken Sandwich (270 calories)

3. Taco Bell Fresco Style Bean Burrito (330 Calories)

4. McDonalds Grilled Snack Wrap with Honey Mustard OR Grilled Snack Wrap with Chipotle BBQ Sauce (260 Calories)

5. McDonalds Southwest Salad With Grilled Chicken (330 calories)

6. Subway roast beef sandwich on wheat (no cheese)  w/ apple slices (335 calories)

7. Sonic Junior Burger w/ apple slices (350 calories)

8. Taco Bell Fresco Style Grilled Steak Soft Taco (170 calories)

9. Wendy's Large Chili (330 calories)

What have you been eating this week? Share your recipes or tips!