The Fiber Fix

 Why You Need More Fiber & How to Get It

Did you know that 95% of Americans are not getting enough fiber? That's a big deal, considering fiber is a powerhouse for gut health, a thriving microbiome, steady blood sugar & heart health. Plus fiber helps you to feel full for longer which is essential when you are trying to achieve weight loss goals. Research actually links high fiber intake to a decreased risk of mortality from chronic diseases including heart disease, type 2 diabetes & colon cancer.

How much fiber do I need?

The American heart Association recommends 25-35 grams total fiber daily. 

Are there different types of fiber?

Yes! There are 2 main types of fiber: insoluble & soluble. Insoluble fiber remains intact as it moves through the digestive system, promoting regularity & preventing constipation. It also plays a role in reducing the risk conditions such as diverticulosis & hemorrhoids. 

Soluble fiber, on the other hand, absorbs water & forms a gel-like substance in the digestive tract. This helps regulate stool consistency, relieving both diarrhea and constipation. Additionally, soluble fiber supports overall health by improving blood sugar & cholesterol levels. 

Including a balance of both types of fiber in your diet is essential for optimal digestion & long-term health.

What are good sources of fiber?

Consuming most of your daily fiber from food is ideal. Excellent fiber sources include vegetables, fruit, legumes & whole grains. See the below chart for reference. Also read the Nutrition Facts Labels on the foods that you eat.

How can I increase my fiber intake?

• Include fruit or vegetables at all meals-try to fill ½ you plate with a rainbow of produce
• Add chia seeds, ground flax seeds, or hemp hearts to smoothies, Greek yogurt & salads
• Choose legumes (garbanzo beans, black beans, lentils, northern beans) for your protein. They are great on salads, in soups, in Budha bowls or as a replacement for ground meat
• Embrace more whole grains-select brown rice instead of white rice, whole wheat noodles instead of regular noodles, substitute ground oatmeal for 1/2 the flour in recipes
• Try a new grain like quinoa, farro or bulgar

 If you want to feel your best & crush your health goals, making fiber a priority is a no-brainer. Don't forget to increase your fiber intake gradually & maintain optimal hydration to avoid digestive unrest! 

Recipe of the Month: Berry Cheesecake Overnight Oats

Provides 30 g protein and 11.5 g fiber per serving            

Ingredients:

 ½ cup fresh or frozen blueberries

1 tsp honey

½ tsp vanilla

1 Tablespoon ground flax seeds

Dash cinnamon

½ cup rolled organic oats

½ cup lowfat cottage cheese

½ cup 2% Fairlife milk*

6 almonds, chopped 

*You can substitute other milk or nondairy milk alternative however this will lower the protein per serving

Instructions: In a bowl or jar, combine berries, honey, ground flax seed, cinnamon & vanilla. Mash with a fork. Add oats, cottage cheese, and milk. Stir to combine. (The mixture will be thick & might seem dry, but the oats will soften as they sit.). Refrigerate at least 6 hours. Serve cold, sprinkled with almonds.

Katie's Kitchen

While it is best to consume your fiber from food, here are the links to some of my favorite extra fiber sources to have on hand:

Ground flax seed is a great source of soluble fiber and Omega 3 fatty acids. I add it to protein shakes, smoothies and yogurt. I also use it in my energy bites and for a vegan egg-substitute each egg with 1 T ground flax seed, 2 T water. Keep in the fridge once open.

Buy here

Psyllium Husk fiber is a great source of soluble fiber. The most common name brand is Metamucil but it can also be purchased generically. I like the Premium Blend Metamucil because it does not contain added sugar or aspartame. It also uses Turmeric for coloring instead of artificial dye. I prefer the powder to the capsules, wafers & gummies, as I think it is absorbed better.
Buy here

Supercharge Your Gut

 

30 Plant Challenge

Eating 30 different plants a week can boost the diversity and health of your gut microbiome. Research shows that having a healthy gut improves digestive health and immunity. Plus eating a wide variety of plants which are rich in polyphenols, antioxidants and prebiotics can reduce your risk for cancer, diabetes, and heart disease. If this sounds overwhelming, remember “plants” include not just fruits and vegetables but also nuts, seeds, spices, herbs, and whole grains. Also, color matters so a red pepper and yellow pepper each count as 1 point towards your goal of 30 per week. There is not a minimum serving size per point-the goal is variety!

Here are some tips for getting more plant types into your diet each week:

• Enhance salads: Nuts or seeds can give your salads a nice crunch; apples or fennel can make them more interesting. Herbs add flavor, and beans or lentils add protein.
• Liven up yogurt: Plain Greek yogurt and kefir are great for your gut. Adding nuts, seeds, or fruit, like berries, takes yogurt to the next level.
• Embrace beans: Beyond adding them to salads and soups, you can make beans into dips or use to replace meat in recipes. Instead of using just one type of bean, try a mix of 2 or 3 kinds.
• Add hidden greens: Leafy green vegetables, like spinach, or finely sliced cabbage wilt quickly when stirred into soups or stir-fries, subtly boosting your meal’s plant count. 
• Meatless Mondays: This is a great way to prioritize plant-based foods at least once a week.
• Bonus Points: Coffee and dark chocolate contain polyphenols and count as 1 point each!

 

Recipe of the Month: White Bean Soup  (10 plant points)

Ingredients:

•   1 tablespoon olive oil
•   1 large onion, chopped
•   3 carrots, peeled and diced
•   3 stalks celery, diced
• 4 cloves garlic, minced
•    1 teaspoon dried thyme   1⁄2 teaspoon dried rosemary
•     1 bay leaf
•      Salt and freshly ground black pepper, to taste
•   3 (15-ounce) cans white beans, rinsed and drained
•  4 cups vegetable or chicken broth
•   2 cups chopped spinach
•    1⁄4 cup grated Parmesan, plus more for garnish
•    Chopped fresh parsley, for garnish

Instructions

1. Heat olive oil in large pot over medium heat. Add the onion, carrots, and celery; sauté until the vegetables are soft, about 5-7 minutes.
2. Add the garlic, thyme, rosemary, bay leaf, salt, and pepper. Cook for an additional minute until the garlic is fragrant.
3. Add the white beans and broth. Bring to a boil, then reduce the heat and simmer for 20 minutes.
4. Add the spinach and continue to simmer until the spinach wilts, about 2-3 minutes.
5. Remove the bay leaf. Stir in the Parmesan and season with more salt and pepper, if needed.
6. Pour 2 cups of the soup into a blender (or use immersion blender). Blend it until smooth. Pour and stir the mixture back into the pot.
7. Ladle it into bowls. Garnish with Parmesan and parsley.

Katie's Kitchen

Here are the links to some of my favorite everyday plants to have on hand:

Ground flax seed is a great source of soluble fiber and Omega 3 fatty acids. I add it to protein shakes, smoothies and yogurt. I also use it in my energy bites and for a vegan egg-substitute each egg with 1 T ground flax seed, 2 T water. Keep in the fridge once open.

Buy here

These sprouted pumpkin seeds are great on salads and avocado toast. Plus they have 8 grams of protein in 1/4 cup serving!

Buy here

 

This trifecta of healthy seeds are great to add to traditional oatmeal, overnight oats or yogurt. They can also be added to protein shakes. The combination of chia seeds, flax seed meal and hemp hearts provide a great source of soluble fiber and omega-3 fatty acids (plus 3 plant points)       Buy here

Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.

Hydration Hype

 Are You Adequately Hydrated?

According to the Centers for Disease Control and Prevention, 43% of adults do not drink enough water! Drinking water throughout the day keeps us energized, improves our brain performance (including mood & memory), promotes healthy digestion, reduces the likelihood of chronic headaches and kidney stones. It also helps with weight management; often times we think we are hungry when we are actually thirsty! 

Our fluid needs vary based on heat, humidity, activity and body size. Keep in mind that caffeine and alcohol dehydrate you.  Drinking enough to keep your urine pale is a great way to know that you are adequately hydrated. Check out this chart from the Cleveland Clinic:

You can also do a quick calculations:

Divide your weight in 1/2, the answer is how many ounces you should set as your goal for water each day. For example, if you weigh 150 lbs, your daily water goal is 75 ounces.

What Counts as Fluid?

• Plain water is best. You can also count sparkling water, herbal tea and electrolyte drinks (see my recommendations below)

• Keep things interesting by using frozen fruit as ice cubes or adding fresh herbs to your water (Think Spa water!) 

• Fruits and vegetables have a higher water content than other foods and thus help to keep you hydrated; include a variety of greens, berries and other produce in all of your meals!

• Try drinking a full glass of water as soon as you wake up in the morning before you do anything else. This really helps in meeting your goal for the day.

Warning Signs of Dehydration

Early signs:

Thirst

Flushed skin

Premature fatigue

Increased body temperature 

Later signs (caution!):

Dizziness

Increased weakness

Labored breathing with exercise

 

Recipe of the Month: Fresh Grapefruit Salad

Ingredients:

• 2 pink grapefruit (ok to sub mandarin oranges)
  
• 1 handful red onion slices
• 8 cup mixed greens
• ¼ cup feta or goat cheese crumbles
• ¼ cup sprouted pumpkin seeds
• ¼ c olive oil
• 2 T orange juice
• 2 T lemon juice
• 2 T apple cider vinegar
• 2 T honey
• Salt & pepper to taste

Instructions: Peel and break grapefruit into sections. Place washed greens in large bowl. Top with onions, cheese, seeds and grapefruit sections. In mason jar, mix oil, juices, vinegar, honey, salt & pepper. Drizzle over salad. To make this a meal, try adding protein like grilled chicken, salmon, shrimp or roasted garbanzo beans.

Katie's Kitchen

If you find it difficult to drink enough plain water to stay hydrated, you can use an electrolyte drink to help you meet your fluid goals. Read the labels however. Many contain added sugars or artificial sweetener. Here are some that I recommend:

Ultima is my favorite every day electrolyte drink. It does not contain any added sugar or artificial sweetener. It is sweetened with Stevia (which is made from a plant). My favorite is the variety pack. Click this link to order on Amazon.

 Buy here

If you are a "salty" sweater (you know who you are!), LMNT is for you! This electrolyte drink is higher in sodium which makes it perfect for endurance athletes. I do not recommend this if you are watching your blood pressure. Also available on Amazon; I like the Citrus Salt flavor best.

Buy here

Don't forget about having a water bottle to help you track how much you are consuming. I recommend measuring how much your water bottle holds with a measuring cup, if it is not listed on the bottom. If you are in the market for a new water bottle, I love my Yeti Rambler because it is easy to wash, dishwasher safe, fits in the car cup holder, keeps my water cold and it is mostly plastic free (I only use the lid to travel). Here is a link to mine on Amazon: Buy here

For herbal tea, TAZO Passion and Wild Sweet Orange are my all time favorite. They are  delicious plus zero caffeine & zero calories. You can find Taco at Target & most grocery stores. Here is a link to the combined pack that includes both from Amazon:Buy here

 Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.

Recipe for Wellness

 What Supplements Do I Need?

This is one of the most frequent questions that I receive. Like most nutrition questions, there is not a one- size-fits-all answer. Plus, the market is saturated with supplements and herbal products that promise to cure every ailment you can imagine. Let's focus today's discussion on a timely need for supplements and healthy habits that boost immunity during cold and flu season.

Tips for Staying Healthy

• Sleep -Boosting your immunity starts with healthy habits like prioritizing optimal sleep. Try to go to bed at the same time every night when possible. Follow the 3-2-1-principle: avoid alcohol 3 hours before bed, avoid food 2 hours before bed, stop drinking water 1 hour before bed. 

• Hand Hygiene -Wash your hands frequently. This may sound simple but it actually stops the spread of germs more than anything else you can do.

• Eat the Rainbow- Eating a healthy balanced diet with a variety of fruits and vegetables can provide antioxidants, phytochemical and phytonutrients to boost your immunity and keep you well. 

• Exercise- Being physically active increases the circulation of your white blood cells and strengthens your immunity. The goal for Healthy Americans is a minimum of 150 minutes of exercise per week.

Katie's Kitchen

In addition to the above healthy habits, the following supplements may give you the competitive advantage against this season's cold and flu bugs.

Vitamin C
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During cold and flu season (December through February), most of us could benefit from taking 500 mg of Vitamin C daily. Taking mega doses of Vitamin C is not recommended. Your body will actually absorb it less efficiently in a larger dose and "mega" doses can actually increase your risk of developing a kidney stone.Vitamin C is water soluble, it can be taken with a meal or between meals. You can also boost your vitamin C intake with citrus fruits, strawberries, bell peppers, Brussel sprouts and mangos.

Vitamin D
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Did you know that Vitamin D helps produce antibodies and T cells which are essential for fighting infections? Unlike other nutrients, Vitamin D can be difficult to obtain from food. The other primary source of Vitamin D is sunshine. Unfortunately that can be hard to come by in Michigan this time of year! Thus, many of us need a daily Vitamin D supplement for a healthy immune system, healthy bones and regulating our moods/reducing our risk for depression. The most common dose of Vitamin D is 2000 IU (which is the equivalent of 50 mcg) per day. Vitamin D is fat soluble; taking large doses is not recommended. Taking the right amount for your body is suggested. Your doctor can order a blood test to check if your level is in the ideal range or if you may benefit from a daily supplement.

 I really like this Vitamin D product because it uses extra virgin olive oil instead of a less expensive, inflammatory oil. It is also 3rd party tested and does not contain any artificial flavors, colors, gluten, soy or wheat.

Probiotic
Buy here

Taking a probiotic daily is the first step toward a healthier gut and microbiome (healthy gut bacteria). Did you know that 70% of your immune system resides in your gut? Watch out for future blogs with more details on gut health. 

I recommend taking a probiotic at the same time every day with a full glass of water. I take mine when I first wake up every day. This one is a capsule that is easy to swallow, no weird taste and it contains none of the major allergens.

Zinc Lozenges 

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Zinc can be helpful in shortening the duration of a head cold. Recent research has shown that it is most beneficial to take Zinc once you start to have symptoms; Using a Zinc lozenge seems to be more effective than the pill version. I like this lozenge as it has the most natural ingredients like honey and marshmallow root. It also tastes great especially compared to some of the other lozenges!

 

 Please note as an Amazon Associate, I may earn a commission from your qualifying purchases on Amazon.

 The Power of Protein

Everyone is talking about eating more protein and for good reason! Did you realize that protein is needed to promote healthy bones, build and maintain muscle mass and regular blood sugar metabolism? Plus, protein helps you to feel full and reduce cravings for high sugar and high carbohydrate foods. You can choose both animal and vegetarian sources of protein to meet your needs.

 Most adults need 20-45 grams of protein per meal, 3-4 times per day but this is specific based on your weight and activity level. If you cannot meet your daily protein needs with your regular diet, it is ok to supplement with protein powders and protein shakes.

Here are some tips for optimizing your protein intake:

•  Include a protein source at all meals, especially breakfast and snacks
•  Try to eat protein and non-starchy vegetables first at every meal
• Choose a variety of proteins: fish, chicken, grass-fed lean beef, eggs/egg whites, legumes, nuts/seeds, Greek yogurt, cottage cheese
• Substitute bone broth for regular broth in recipes

Recipe of the Month:  Vegetable Frittata

Ingredients:

8 large eggs

½ cup lowfat cottage cheese

½ cup chopped spinach

½ cup chopped mushrooms

1/2 cup diced onions

1 medium red bell pepper, diced

1 cup grated zucchini

¼ cup grated Parmesan cheese

2 tsp olive oil

Salt and pepper to taste

* vegetables can be substituted with your favorites

Instructions: 

1. Preheat oven to 400F. Heat oil in skillet over medium heat. Sautee vegetables until soft. Let cool slightly.

2. In medium bowl, whisk eggs and cottage cheese.

3. Spray 13x9 pan with nonstick. Stir vegetables into egg mixture. Pour into 13x9 prepared pan. Sprinkle parmesan, salt & pepper on top. (you can also use a cast iron pan for sautéing and baking)

4. Bake 30 minutes. This can be meal prepped in advance; it reheats well.

Katie's Kitchen

If you are unable to meet your protein needs with food alone, here are some of the protein powders that I recommend trying:

Vital Protein Collagen Peptides. I love this in my coffee! 

Buy here

Naked PB powder I love adding this to smoothies, oatmeal or when making healthy high protein desserts. The only ingredients are peanuts-no added sugar or hydrogenated oils!

Buy here

Naked Whey Protein This is a very clean protein powder that provides 25 g of protein in only 120 calories. No added ingredients or fillers. This works great to make a post work-out shake or smoothie.

Buy here

Orgain Protein Powder is a great tasting vegan protein that mixes well and does not contain any of the 8 major allergens. Both the chocolate and vanilla are amazing!

For chocolate:

Buy here

For Vanilla

Buy here