Monday, March 26, 2012

Week 5 of the 12 Week Challenge! And Low Carb Quesadillas!

How did you do this week? 
Did you get your fruits and veggies?
Well, if you did, then you are getting a headstart on this week's challenge!

The daily recommended value of fiber intake for the average adult is 25-30 grams per day. 
Most adults do not get enough fiber. 
Go ahead, count it up... I will wait... How much fiber to you have in your diet?
Probably not enough. 

So your challenge this week is to increase your fiber intake. 
I caution you to increase it slowly.
If you increase it too quickly, it may cause bloating, flatulence and feeling uncomfortable. 
So figure up how much fiber you are getting. 
If you are getting 0-10 grams a day then increase it to 15 grams. 
If you are getting 10-15 grams, increase it to 20-25 grams. 
If you are getting 15-20 grams, then finish strong and increase it to 25-30 grams. 
Each week amp it up a level!

Now, where can you get your fiber? Well those veggies that you ate last week most likely had some fiber in them... some of the fruits too. Check out a list of the most fiber rich veggies and fruits by clicking here

Red Raspberries- 8 grams of fiber for 1 cup! Awesome! 
Split peas- nearly 17 grams for 1 cup! 
Bananas, brocoli, apples (with skin) are all good choices too with 3-4 grams per serving. 
Check out the list! 

Why is fiber good for you?
-Aids in bowel health and regulation, relieves constipation.
-Lowers blood sugar levels
-Lowers cholesterol
-Aids in achieving and maintaining a healthy weight because it keeps you feeling fuller longer. 

Here are some great products to help you get your fiber and 2 recipes! :) 
I love these with some Almond milk! So good! 

These are so good! I like the peanut butter chocolate kind. 90 little calories and 20 % of your DRV of fiber! 
These make really good pancakes. I just add a little vanilla and cinnamon in the batter. 

I also love Kashi products. 
Also yummy with Almond milk. 

These are my all time favorite! I can eat a wrap for lunch, breakfast or even baked with fruit salsa. 
These wraps have 11 grams of fiber and taste just like a regular flour tortilla. 
Use them to make my Breakfast Freezer Burritos for a quick breakfast or make some yummy quesadillas! 
Here is a super easy, super yummy, super quick recipe for quesadillas!

 8 low carb wraps
1 pound of ground beef
3/4 cups salsa or picante sauce
1/4-1/2 cup of shredded cheese
Sour cream- optional 

Brown meat in skillet, drain. 
Place a tortilla in the skillet and sprinkle some cheese on top.
Mix meat with salsa
Spread thinly over the tortilla. 
Sprinkle some cheese on top. When cheese is melted and bottom of tortilla is lightly brown, put another tortilla on top and flip.
Cut with pizza cutter.
Eat with extra salsa and some sour cream if desired. 

These are way easy and way yummy. The hardest part is the flipping. Just remember that the cheese needs to melt (it is the glue) and you can use 2 flippers or a plate for easier flipping. 

Make sure you get your water. That is very important while you are increasing your fiber. 
Keep it up with your veggies, fruits and vitamins! Keep working out! You can do it! :) :) :) 

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