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How To Eat 37 Grams Of Fiber In A Day

How To Eat 37 Grams Of Fiber In A Day

Many people, especially those that know that heart conditions run in their families, are keen on their diets. They want to take in as much fiber as possible. However, this is not as easy as it may sound. You need a very high level of discipline to be able to consume the high levels of fiber that are deemed significant and healthy for the body on a daily basis.  Such discipline can, however, be achieved. Most people who are passionate about exercising and want to gain healthy bodies can manage it.

Many people find it challenging to consume enough fiber because most sources of fiber do not have a very pleasant taste. Because of this, most of us fail to meet our daily recommended fiber intake. This is why fiber content counting is necessary to avoid the threat of increased cholesterol and heart conditions. Here are some solutions to help you get enough fiber in your day.

Berry Berry Shakes

The best way to make sure that you are getting enough  fiber in your body is by making fruit shakes. These consist mostly of frozen fruits. I recommend the use of berries and not just any frozen fruits. Consider mixing blueberries, raspberries, and blackberries. Raspberries can add a lot of sweetness to your fruit shake. Apart from acting as a sweetener, they will also help you achieve your 37-gram mark. A cup of a berry mix shake will give your body around 12 to 15 grams of fiber. This is a significant amount when working to consume 37 grams of fiber in a day.

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    Wheat Germ and Flaxseed

    Many people will not buy into this idea because they find these foods distasteful and simply not worth it. Flaxseed, for example, cannot be taken alone. You will need to take it alongside something else that will make it soft and taste better. You can consider mixing it with frozen fruit and you will not even realize or notice the taste of the flaxseed or even the wheat germ. Using flaxseed and wheat germ in shakes is great for helping you to attain the level of fiber you are aiming for.

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    Wheat Germ and Flaxseed

      Chocolate and Fiber

      This is the best option for people that love chocolate. Chocolate can be used to accompany fiber by making your own chocolate fiber bars. They taste good and will be great for your overall health. For those people that are not into chocolate, a berry flavor is also an option.

      As you make your diet plans, ensure that you include some chocolate to help you enhance the taste of fiber and increase your intake.

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        Store-bought Fiber Bars

        There are numerous brands of tasty fiber bars. They can act as supplements to your daily fiber intake and can be chewed easily. They also do not contain a lot of carbohydrates. Eating them as a snack once in a while may help to boost your fiber intake.

        New Double-Fiber Wheat Bread

        This bread is made by taking the usual high fiber ingredients and processing them to form a bread that contains a lot of wheat. This is blended and is chewier than normal bread. Though processed foods are not preferred to natural and less-processed foods, double fiber bread is a food that has very little nutrients withdrawn. It is therefore very beneficial to the body when it comes to nutrients, and especially fiber.

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        The New Double Fiber Whet Bread

          Be On A Fiber Mission

          While it is healthy to include more fiber in your diet, this does not necessarily mean it is an easy task to achieve. It is difficult to consume only fiber, especially when it comes to the unpleasant taste that goes along with it.

          In order to increase your overall fiber intake, you should consume fiber supplements together with other foods. It is also a good idea to consume foods that are rich in fiber, such as corn, white beans, black beans, avocado, whole-wheat pasta, brown rice, edamame, whole-wheat bread, lentils, pears, artichokes, oatmeal, raspberries, etc. By consuming such foods, you will find easier to increase your intake of fiber and reach the daily requirement.

          So, setting yourself on a “fiber mission” to reach 37 grams a day really can help your overall health. In addition to the foods listed above, you can also consume fiber wraps (which can provide you with around 22 grams of fiber!), preparing sandwiches with roasted beef, eggs, or even burger meat — whatever flavours you prefer.

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            Featured photo credit: Shutterstock via shutterstock.com

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            Evlin Symon

            Evlin Symon is a health and wellness expert specialized in fitness, weight loss, pregnancy, nutrition and beauty.

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            Last Updated on March 13, 2019

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            How to Get out of a Rut: 12 Useful Ways to Get Unstuck

            Have you gotten into a rut before? Or are you in a rut right now?

            You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

            Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

            1. Work on the small tasks.

            When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

            Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

            2. Take a break from your work desk.

            Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

            Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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            3. Upgrade yourself

            Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

            The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

            4. Talk to a friend.

            Talk to someone and get your mind off work for a while.

            Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

            5. Forget about trying to be perfect.

            If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

            Just start small. Do what you can, at your own pace. Let yourself make mistakes.

            Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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            6. Paint a vision to work towards.

            If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

            Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

            Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

            7. Read a book (or blog).

            The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

            Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

            Check out the best selling books; those are generally packed with great wisdom.

            8. Have a quick nap.

            If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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            9. Remember why you are doing this.

            Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

            What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

            10. Find some competition.

            Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

            Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

            11. Go exercise.

            Since you are not making headway at work, might as well spend the time shaping yourself up.

            Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

            As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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            Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

            12. Take a good break.

            Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

            Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

            Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

            Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

            More Resources About Getting out of a Rut

            Featured photo credit: Joshua Earle via unsplash.com

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