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Vilma's Wellness

Fiber Content of Foods in Common Portions

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A high fiber diet can help keep fuller, lose weight, lower cholesterol, control blood sugar (soluble fiber), prevent constipation (insoluble).
I suggest to aim for 30-45 grams (g) of total fiber each day –or 10-12 grams per meal, and 3-4 grams per snack, choosing foods from all the categories listed here. Increase your fiber intake gradually, over 2 or 3 weeks, so your system can adapt to the added bulk without discomfort. Drink plenty of fluids, at least 6-8 cups of caffeine-free liquid daily.
For a full list of foods, please refer to this chart

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Vilma's Wellness

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Cravings are our body’s way to communicate and tell us that something is out of balance in our body. For instance, when you eat salty food, you are most likely to crave sweets and vice versa.

Cravings could be a signal that you are lacking nutrients. We are living in time where there is a large population of people who are overweight, but malnourished. Finally, several studies have suggested that eating a diet lacking in variety can lead to more food cravings.

What else is causing your cravings? There are many additional theories: Blood sugar imbalance, emotional factors, and hormones to name some.

Instead of ignoring or trying to punish yourself for having a craving, try to substitute it with something healthy.

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