Since my mom was diagnosed with diverticulosis, I've been paying more attention to the amount of fiber in her diet. I can't get her to take Benefiber or any other product of that nature. That leaves me with the task of trying to get her to eat enough fiber. It's rather difficult since she never has an appetite and doesn't eat much. She is more of a snacky type person.

The average American consumes on the average of 12 to 15 grams of fiber. The recommended amount is 20 to 38 grams of fiber per day. You need to increase your fiber gradually. If you try and go from 12 grams of fiber a day to 25 grams, you most likely feel bloated andend up with cramps in your intestinal area.

I've got a lot of good information about fiber from the Kashi website. They cover such topics as fiber, recipes, whole grain foods, protein, and snacking to mention a few. The Kashi cookie and cream bars have 7 grams of fiber each. You can purchase Kashi online. I buy mine at a local store. They are a little pricey. The good news is Kashi has recipes so you can make your own.

On the Kashi website, they have 3 articles about fiber that are very informative.
1. 10 Simple Ways to Increase Fiber in Your Diet
2. Friendly Fiber
3. Tips for Getting More Fiber

This website has helped me to increase my mom's fiber without making drastic changes. It's been quite some time since she's had a diverticulitis attack. Thanks Kashi!!!

The eight week weight loss program I signed up for last Thursday had the first class on nutrition Tuesday. I attended the morning session. The program is called Lifesteps. The licensed dietitian explained that Lifesteps is for people who are ready to change their behaviors so they can lose weight.

Here are questions to ask yourself:

1. Are you ready to make a life-long commitment to healthy, moderate
eating habits and regular exercise?

2. Are you willing to take the weight off slowly?

3. Are you trying to become a slimmer version of yourself?

4. Are you willing to evaluate your attitudes about food, exercise, and weight?

5. Do you have a network of family and friends who will support your
efforts to make lifestyle changes?

6. Will your current circumstances allow you to make behavior change
a high priority in your life?

7. Are you willing to keep a record of your food intake and physical activity?

8. Are you willing to be accountable for your food and exercise choices?

9. Are you ready to target a goal weight that is realistic and healthy for you?

If you answered yes to these questions, then you are ready to make a commitment to lose weight.

We covered the above questions in the class. We watched an out-dated film. It consisted of interviews with men and women who had made lifestyle changes to lose weight and keep it off. Although the clothes and hair-do's were funny, the message they all expresses is as applicable today as it was back then. We have to make changes in our lifestyle in order to lose weight and keep it off.

The class lasted about an hour. Everyone was pumped up when we left and ready to commit to this Lifesteps program. We're going to lose this weight!!
Hip Hip Hoorah!!!

Fiber is found in all types of plant based foods. Fiber can't be digested we need it in our diet. Some of the benefits of fiber are:

* Lower Cholesterol
* Reduces risk of heart disease
* Reduces the risk of some cancers
* Helps to keep you regular which helps prevent a diverticulitis
attack

The American Dietetic Association recommends the amount of fiber a person should consume each day is between 20-35 grams. The average American consumes between 12-15grams daily. Asians, on the other hand, consume on an average, three times as much fiber as Americans.

FIBER CONTENT OF VARIOUS FOODS

Food.................................. Amount.......... Fiber(g)

Whole-wheat bread................ 1 slice............. 1.6
Rye bread............................... 1 slice............. 1.0
White bread........................... 1 slice............. 0.6
Brown rice (cooked)................ 1/2 cup.......... 2.4
White rice (cooked)................. 1/2 cup.......... 0.1
Spagetti (cooked).................... 1/2 cup.......... 0.8
Kidney beans (cooked).... 1/2 cup....... 5.8
Lima beans (cooked)....... 1/2 cup....... 4.9
Potato (baked)................ medium ..... 3.8
Apple (with skin).................... medium.......... 2.6
Banana.................................. medium........... 2.0
Orange................................... small.............. 1.2
Strawberries.......................... 3/4 cup........... 2.0
Lettuce.................................. 1/2 cup ........... 0.3

As you can see, beans by far have the most fiber followed closely by corn and the baked potato. I'm going to make a pot of home made vegetable soup and incorporate all the various beans along with the potatoes.

Lycopene, a cancer preventing by-product of the tomato, is not released unless the tomato is cooked. I'm going to be sure and add them as well.