Carbohydrates get a bad wrap. However, there's the special carbohydrate all of us should have within our nutritional diet. The special carbohydrate is FIBER! Desire to be supported and encourage by other like-minded women? Join us at Women of IMPACT. http://facebook.com/groups/thewomenofimpact  Fiber is different from simple carbohydrates. Simple carbohydrates are broken down and digested rapidly. They contain refined sugars and very few essential vitamins and minerals (i.e., table sugar, fruit juice, brown sugar, soft drinks, corn syrup, etc.). Fiber plays an important role in optimizing your health The average American consumes less than 15 grams of fiber per day.

• Women need 25-30 grams
• Men need 30-38 grams

How does dietary fiber support you?

1. Helps improve bowel function
2. Reduces the risk of colon cancer
3. Helps stabilize blood sugar
4. Reduces high blood pressure
5. Reduces LDL cholesterol
6. Keeps your digestive track moving

The impact fiber has on digestion is great. High fiber foods take longer to chew giving time for your body to communicate with your brain...I'm full! In the stomach, fiber absorbs the water and creates bulk. And it aides in satiation. In the small intestines through the colon, fiber continues moving things along. It's also where the fermentation process begins which is vital to gut health. Keep in mind, you need soluble and insoluble fiber. Both have benefits. Soluble Fiber (apples, berries, flaxseeds) provides food to the "good army of bacteria" in your gut which helps to make vitamins. Insoluble Fiber is a great maid for cleaning the gut. When the intestines are clean, it's easier for your gut to absorb the fermented products from the soluble fiber. Not getting enough fiber? The Mayo Clinic recommends adding some of the following in your daily consumption:

• Whole grains
• Fruits
• Vegetables
• Bean, peas, and other legumes
• Nuts and seeds

The K.I.S.S. ~ God made it, You can eat it! Stay clear of refined or processed foods like canned fruit, canned vegetables, fruit juices, white breads and pastas, and non-whole grain cereals. All of these are low in fiber. Please remember how the grain-refining process works by removing the outer coat (the bran) of the grain which lowers the fiber content.  ENRICHED foods had added vitamins and iron, but not the fiber.  CHALLENGE:

1. Look at your daily nutrition
2. Know YOUR fiber numbers
3. Add in fiber where you need it

"One step at a time leads to miles of greatness!" Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you TAKE A.I.M. ~ Action Ignites Motivation. This is FREE for you. Stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose.   ANNOUNCEMENT: Ready to shine your light and tell your story. Please click on MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations as who you would like to hear. This is going to be a beautiful series!   Listen to Create Your Now on iHeart Radio. Click here. The Create Your Now Archives are LIVE!! You can subscribe and listen to all the previous episodes here.  http://bit.ly/CYNarchive1 and http://bit.ly/CYNarchive2   PERISCOPE USERS!!! Click here for ANDROID Users / GOOGLE  https://play.google.com/store/apps/details?id=tv.periscope.android Click here for APPLE Users  https://itunes.apple.com/app/id972909677   THE NO FUSS MEAL PLAN Twitter
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