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Volume II
January 15, 2008

Fiber Full
By Bethany Booth

It’s true! The more fiber in your meal, the longer your tummy will feel full. Not only can fiber help you keep your weight loss resolutions this year, it can also help protect your body from heart disease, cancer, and many digestive problems. Some types of fiber can actually help lower cholesterol and help regulate blood sugar.

Too many of us are missing out on this impressive nutrient by barely consuming half of the 25-30 grams of fiber recommended. Try adding one of these fiber-filled foods to your next salad.

FLAX SEED : 1T = 2g Fiber

Sprinkle a little ground flax seed over your salad greens or use as a topping on your morning fruit and yogurt and add a whopping 2 grams of fiber for every tablespoon of ground flax. If you are trying to cut carbs then flax is the ultimate fiber source for you.

BLACKBERRIES : ˝ C = 4 g Fiber

Blackberries add welcome sweetness to any fruit and yogurt salad but also blend deliciously well with grilled chicken and spinach.

APPLES : 1 = 4-5g Fiber

Apples are a great source of pectin, a type of fiber that will leave you feeling full for hours, so be sure to add a chopped apple to any fruit or green salad.

ARTICHOKES : 4-5 canned hearts = 4.5g Fiber

Artichoke hearts are a favorite fiber topping for salads, pizzas, dips…and just about everything else at our house.

BEANS : ˝ C = 9.5g Fiber

Add a can of kidney or black beans to your next salad and turn a side salad into a complete and satisfying meal while adding nearly 10 grams of fiber.

LENTILS : ˝ C = 6g Fiber

Try replacing the pasta in your favorite pasta salad recipe with red or brown lentils and you might be scrumptiously surprised. Lentils are as simple to cook as pasta and can be tossed along with any green salad.

BRAN CEREAL : ˝ C = 5-10g Fiber (depending on brand of cereal)

Replace croutons with ˝ cup of your favorite bran cereal to add some crunch and a heaping serving of fiber to any green or fruit salad.

For a list of more fiber-filled foods visit this link.

If you have any additional tips that you'd like to add, please post them on the Cook'n Club Forum (if you're a Cook'n Club Member)...or e-mail them to

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