Fiber-Maxxing: Why this Food Craze is Actually Good for You

The fiber frenzy is real! Consuming more fiber has become this year's fastest growing wellness trend. In in fact, there is even a new trendy name for it "Fiber maxxing".  This refers to intentionally increasing fiber intake with the goal of improving satiety/fullness, improving gut health and digestion, improving blood sugar stability and cholesterol plus fiber helps to support weight management.

A healthy fiber goal is between 25 and 38 grams per day. Keep in mind however that fiber should be increased gradually to avoid bloating, cramping and gas. Also it should be divided up throughout the day- striving for 8 to 12 gram of fiber per meal.  It is also crucial to increase your water consumption with your fiber. Think of fiber like a sponge-it absorbs water and helps the sponge (or fiber) move smoothly in your body. Without enough water, fiber cannot work properly in your body.

Here are some fiber-maxing habits to try:

• Add ground flax seeds or chia seeds to meals. These mix well in smoothies, oatmeal, and Greek yogurt
• Start meals with a vegetable- cooked or raw your choice.
• Choose legumes- black beans, garbanzo beans, pinto beans, lentils most days. You can add these to salads, soups, protein bowls or make into a cold bean salad.
• Swap low-fiber snacks for popcorn, edamame or roasted chickpeas.
• Top eggs or sandwiches with avocado instead of cheese.
• Include high fiber fruits like berries, kiwi, dates, prunes, apples and pears at all meals.
• Replace regular flour with ground oatmeal in recipes.

Featured Recipe:  3 Bean Salad

Ingredients:

3 T Olive oil

3 T White wine vinegar

1 T Honey

1 tsp Dijon mustard

Dash salt & pepper

1/2 tsp oregano

1/2 tsp basil

1-16 oz can chickpeas, drained

1 - 16 oz can black beans, drained

1- 16 oz can pinto beans, drained

1 cucumber, chopped

1/2 c red onion chopped

4 oz crumbled feta cheese (optional)

Instructions: In small bowl, whisk together vinegar, oil, honey, mustard, and seasoning. Set aside. In large bowl, combine beans, cucumber, onion. Toss with dressing from small bowl. Top with feta. Enjoy!

Katie's Kitchen

Below are links for some of the ingredients in the featured recipe plus a couple of fiber-maxxing ideas.

Manuka honey is known for its anti-inflammatory and healing properties. But did you know that it actually needs to come from New Zealand to be Manuka?  Also, it is important to choose a product that specifies it is monoclonal which means it comes from only one plant (the Manuka plant). Avoid using this type of honey in cooking or baking as the heat destroys most of its healing and anti-inflammatory benefits. It is perfect however in the cold bean salad above and can also be used in iced coffee and tea. This specific product is available on Amazon though the link below.

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Primal Kitchen is a great brand to choose for sauces and condiments like this Dijon mustard (featured in the recipe above). Primal kitchen is keto, paleo and Whole30-friendly. It is known for its clean ingredients including high-quality avocado oil without gluten, dairy or seed oils. You can find this dijon mustard at Whole Foods and on Amazon.

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One of the fiber-maxing habits above suggests using ground oats to replace flour in recipes. This works great in baked goods like banana bread or high protein waffles. You can grind the oats in a food processor or blender. I love the Farmers We Know oats because they are sprouted, gluten free and glycophate free. Many non-organic oats are sprayed with glycophate which is a know carcinogen (aka Round-up). These oats are available at Costco and on Amazon.

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Consuming whole foods like fruits, vegetables and legumes to reach your daily fiber goal is best. However some days this can be a struggle, especially when traveling. These Metamucil on- the- go packs are convenient, taste great and use natural ingredients like blueberry and carrot extract for coloring. They are sweetened with stevia with no added sugar or artificial sweeteners added. Metamucil on-the-go can be purchased at Target or on Amazon.

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March is National Nutrition Month: Leave the Madness on the Basketball Court

 Building healthy habits into your day can help you to feel great now and in the future. Too often we get caught up in the "madness" of the latest diet or need to hit a specific macro-nutrient goal and lose sight of the bigger picture of taking care of ourselves. A healthy foundation starts with focusing on the basics like optimizing hydration, moving your body daily, getting adequate sleep, managing stress and choosing whole foods like fruits and vegetables as often as possible. 

If you are overwhelmed with trying to hit all of you nutrition goals daily, try re-focusing on simple rules to frame each meal:

1. Start with 16-20 oz of a non-caffeinated, unsweetened beverage. Examples include water, herbal tea, milk (or milk alternative), coconut water, sparkling water or electrolyte drinks. Stacking the hydration habit with meals helps you remember to drink enough fluids throughout the day. 
2. Add quality protein. Protein sources include: chicken, turkey, lean beef, fish, tofu, legumes, Greek yogurt, Cottage cheese, eggs, egg whites, nuts/seeds, bone broth. Protein helps you feel full and provides the building blocks for maintaining your lean tissue (muscles). Pairing protein with carbohydrates helps to keep your blood sugar stable as well.
3. Choose a fruit or vegetable (or both) every meal-this will help you to meet your fiber needs plus they are packed with antioxidants and phytochemical to keep you well. 
4. Don't forget to include some healthy fat like olive oil, avocados or nuts/seeds. Fat is important for you to feel full, plus it slows down the digestion of carbohydrates. Fat is also needed to absorb fat soluble vitamins.
5. If you are still hungry, you can add whole grains like quinoa, oats, brown rice, multi-grain sour dough bread- but remember these are not the star of the meal-make sure to consume the above elements first.
6. Try to move your body for at least 10 minutes after every meal! It's another great way to stack your habits and include exercise throughout the day. Plus this helps to keep blood sugar levels in check.

Featured Recipe: Salsa Verde Chicken

Ingredients:

2 lbs boneless, skinless chicken breast

1.5 cups salsa verde *I like Casa Martinez Gourmet Sala Verde 

0.5 c nonfat plain Greek yogurt

0.5 c bone broth (or low sodium chicken broth)

1 tsp cumin,  1 tsp garlic powder

Instructions: 

Add chicken to crockpot. Pour salsa verde and broth over chicken. Add cumin and garlic. Cook for 6-7 hours on low. Shred chicken with 2 large forks. Stir in Greek yogurt until creamy.

This chicken is great on salads, wraps or in protein bowls. My favorite is a Mexican protein bowl with greens or cauliflower rice on the bottom, plus black beans, verde chicken, sliced bell peppers and onions, topped with avocado,  jalapeño and fresh cilantro. 

Katie's Kitchen

Below are links for some of the ingredients in the featured recipe plus a few helpful tools to help you stay out of the nutrition madness!

 

This is the Salsa verde that I like to use in the above recipe. You can find it at Meijer in the international food aisle or on Amazon.

 Purchase Here on Amazon.

Adding Bone broth instead of regular broth is a great way to boost the protein in your recipes. On average bone broth has 10 g of protein per cup vs 0 g protein in regular broth. To keep it on hand whenever I need it, I use this powdered bone broth. I love this brand because of the simple, clean ingredients. 

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Finding yourself in the car too often for work or kids sports? Forget fast food restaurants -you can heat up your own left overs or food prepped meals while on the go! I have found this lunch box to be a life saver. It works both in the car and in the office. 

 Purchase on Amazon Here

Struggling to drink enough plain water to meet your hydration needs?  I love using these electrolytes when working out and traveling. I like the Ultimate brand because it is sweetened with Stevia which is a plant based non-nutritive sweetener-no sugar or artificial sweeteners added -bonus it tastes great. You can buy them at Meijer, Target, Whole Foods or Amazon. 

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

Interpreting The New Food Guide Pyramid

 

Many people were shocked to see the Food Guide Pyramid literally flipped upside down when the latest update of the Dietary Guidelines for Americans were released earlier this month. While initially this looks like a drastic change, once you break down the individual nutrition goals implied, the recommendations align well with sound nutrition advice. The primary focus is to choose more whole foods instead of processed foods. Below is a summary of the new guidelines.

The 2025-2030 Dietary Guidelines for Americans includes:

1.  Eat the Right Amount for You- Portions should be individually based on your age, size and activity level. 

2.  Prioritize Protein at Every Meal- goal 1.2-1.6 g protein per kg of your weight. Eating protein throughout the day not only gives your body the building blocks that it needs to build muscle it also helps to stabilize blood sugar levels.

3.  Consume Dairy* while whole fat is suggested, it is also recommended to limit saturated fat to 10% of daily calories. Depending on caloric needs, some people may need to choose reduce fat or fat free dairy products. Also, if you have a dairy allergy or intolerance, you should choose an alternative source for protein and calcium needs.

4.  Eat Fruits and Vegetables throughout the day- choose whole fruits and vegetables when possible. Also strive to include a variety of colors.

5.  Incorporate Healthy Fats from nuts, seeds, olives and avocado. Eating healthy fats helps your body to absorb fat soluble vitamins. Plus, healthy fats help to provide satiety and stabilized blood sugar levels.

6.  Focus on Whole Grains which are an excellent source of fiber. Daily fiber goals range for 25-35 g per day. Excellent whole grain options include quinoa, organic oats and multi-grain sourdough.

7.  Limit Processed Foods, Added Sugars & Refined Carbohydrates -strive for 10 g or less of added sugar per meal. The American Heart Association recommends limiting added sugars to 25 g or less per day.

8.  Limit Alcoholic Beverages- the guidelines do not provide a specific number of servings as a limit but more over serve as a reminder that alcohol can negatively impact your health.

Featured Recipe: Loaded Sweet Potato Boats

            Ingredients:

2 large sweet potatoes

1 lb ground turkey OR grass-fed lean ground beef

4 T tomato paste, 4 T water

2 T Italian herbs, 2 tsp paprika, 1 tsp chili powder

½ red onion, diced

3 garlic cloves, diced

Handful spinach

2 oz shredded parmesan

1 avocado, sliced

fresh cilantro

 

Instructions: Wash sweet potatoes and pierce on all sides with a fork. Bake in the oven @400 degrees x45-60 minutes (air fryer @375 degrees x30-40 minutes). Flip potatoes ½ way through baking. Cook ground turkey in skillet. Add garlic and onion. Add tomato paste & seasonings (add water as needed). Turn off heat, toss in spinach and cover with lid to wilt. Once potatoes are done baking, cut in half, fluff insides with fork. Top each boat with skillet mixture. Sprinkle with parmesan, fresh cilantro and avocado slices.

Katie's Kitchen

Below are links for a few helpful kitchen tools to help you meet your nutrition goals.

This digital food scale not only helps you to eat the right portions, it also provides complete nutrition facts including protein, fat and carbohydrates. This scale is great for learning portion size for the first time and getting you back on track as needed.
Buy Here on Amazon

Food prepping meals in advance can help you to eat healthier, especially for lunch! Choose glass food storage containers instead of plastic. I love this set because even the lids are glass with silicon edges. Note Silicon does not break down like plastic does. If you already have glass containers with plastic lids try putting a piece of parchment paper between the lid and your food. Plus take the lid off before re-heating the food. 

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Parchment paper is a total time saver for clean-up.  I use it both in the oven and in my air-fryer. As noted above, I also use it in containers to prevent my food touching plastic whenever possible.  I like these round sheets because they fit on a standard baking sheet in my air fryer without any cutting!

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Sleep: The Hidden Weight-Loss Blocker

 

Is Inadequate Sleep your Obstacle in Weight Management?

Did you know that inadequate sleep decreases the concentration of your satiety-signaling hormone Leptin and increases the levels of the hunger-triggering hormone ghrelin? In fact, the less you sleep, the more likely you are to eat. This can be frustrating when you are trying to lose weight or maintain your current weight. Adopting healthy sleep hygiene habits like keeping your bedroom cool and dark can help. Also, reducing exposure to blue light from devices in the evening can improve your sleep quality.

Below are some additional opportunities to improve your sleep:

1.    Watch the timing and quantity of your caffeine consumption. Caffeine is a stimulant that acts by blocking the sleepiness signal normally provided by adenosine. Although caffeine’s effect peaks 30 minutes after consumption, the half-life is 5-7 hours. This means that 50% of the caffeine you consume is still in your body 5-7 hours later. Caffeine can be found in coffee, tea, soda, energy drinks, pre-work out drinks and more-read your labels!

2.    Reduce alcohol consumption. Although alcohol is a sedative, it suppresses REM sleep. Thus, the sleep you obtain on days that you drink is usually very poor quality and not restorative. 

3.    Avoid eating within 2-3 hours of bedtime. Eating stimulates stomach acid and blood flow to the gut, this keeps your body active instead of winding down. Digestion also generates heat and makes it more difficult for your core temperature to drop which is needed to initiate sleep. Plus eating late increases your risk of suffering gastric reflux (heartburn) and blood sugar fluctuations.

4.    Practice healthy stress management techniques. Stress boosts cortisol and adrenaline which can make it difficult to fall asleep and stay asleep. Healthy stress management techniques include consistent exercise, meditation, breathing techniques and journaling.

 

Featured Recipe: Golden Milk

Ingredients:

1 c milk of choice

¼ tsp cinnamon

½ tsp Turmeric

Pinch of ginger

1 tsp local honey

 

Instructions: Whisk all ingredients together and warm in small pot. Sip slowly 2-3 hours before bed.

Katie's Kitchen

Below are links for sleep supporting supplements and sleep monitoring device suggestions.

Magnesium helps to quiet the brain and prepare it for sleep. It also lowers stress hormones and relaxes muscle. Plus, magnesium supports your body's natural melatonin levels. I recommend Magnesium Glycinate like this one because it is gentle on the stomach and does not have the laxative effect like other forms of magnesium.

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The Oura Ring is a fashionable way to track your sleep quantity and quality. It comes in several finishes like ceramic and titanium. By seeing how lifestyle, bedtime and stress affect sleep personally, you can adjust your behavior. The Oura ring also tracks other health metrics like heart rate, HRV, body temperature and menstrual cycle. I received mine as a gift last year and love it!

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The Whoop is another tracking device for sleep. Whoop is especially helpful for athletes as it connects sleep to strain and recovery. Plus, it is extremely soft and comfortable. It also provides personalize coaching to help you understand how your habits, stress and activity affect your rest and recovery.

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

Reduce your Inflammation with Healthy Lifestyle Choices

 

Reduce Inflammation

Chronic inflammation is linked to many health concerns including heart disease, arthritis, diabetes, Alzheimer’s disease, cancer and irritable bowel disease. Following a healthy eating plan like the Mediterranean or DASH diet can reduce your inflammation. Both of these diets as well as the anti-inflammatory food pyramid above, build a foundation on eating a plentiful variety of vegetables, fruits and legumes.

Here are some additional lifestyle choices to reduce your inflammation:

1.    Commit to consistent exercise-all exercise can help-the goal is daily movement

2.    Strive to consume 25-35 grams of fiber per day. Sources of fiber include fruit, vegetables, nuts/seeds, legumes and whole grains. Yes, you can add a fiber supplement to reach your goal but including more whole foods provides additional health benefits.

3.    Consume foods that are high in Omega-3 fatty acids-fish is the best source! Other sources include ground flax seeds, chia seeds, hemp hearts and walnuts.

4.    Avoid added sugar, fried foods and processed foods.

5. Every day choose foods high in polyphenols like berries, cherries, pomegranate, green tea, spinach, broccoli, olives, almonds, walnuts, and ground flax seeds.

Featured Recipe: Cranberry Raspberry Pomegranate Sauce

This healthy, polyphenol-rich sauce is a great addition to holiday meals or served over Greek yogurt for breakfast. You can adjust the sweetness by adding more or less maple syrup. 

Ingredients: 

12 ounces fresh or frozen cranberries
6 ounces fresh or frozen raspberries
1/2 cup pure maple syrup (or monk fruit for low sugar version)
1/2 cup water (or substitute with pomegranate juice for more flavor)
1/2 cup pomegranate arils (seeds), plus extra for garnish
1 teaspoon grated orange zest (optional)
Pinch of salt 

Instructions:

1. Combine the cranberries, maple syrup, and water (or juice) in a medium saucepan over medium heat.
2. Bring to a low boil, stirring occasionally. Cook for about 10 minutes, or until most of the cranberries have popped and the sauce begins to thicken.
3. Stir in the raspberries and simmer for another 5 minutes, stirring occasionally. The raspberries will break down and incorporate into the sauce.
4. Remove the saucepan from the heat. Stir in the pomegranate arils and orange zest .
5. Cool the sauce completely before serving. It will thicken further as it cools.
6. Store in an airtight container in the refrigerator. The flavors will continue to develop over the next few hours. It can be made a few days in advance. 

Katie's Kitchen

Below are links for key ingredients in the featured recipe as well as other anti-inflammatory food and supplement suggestions.

The best way to consume Omega-3 (heart healthy) fats, is to eat fish twice per week. However if you do not like fish, you can take a daily Omega-3 Fatty acid supplement. Omega-3 fatty acids are known for their ability to decrease inflammation and blood pressure. They promote both heart and brain health. I like this one because it does not smell or taste like fish (lemon!).

Buy Here (link to Amazon)

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.

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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.
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Matcha can be enjoyed hot or cold. I love mine with fresh lemon and monk fruit. It is packed with antioxidants, relaxing amino acids, naturally detoxing chlorophyll and anti-inflammatory properties from polyphenols. You can find this brand both at Costco and Amazon.

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Monk fruit is a natural sweetener that will not raise your blood sugar. I like this brand because the only ingredient is Monk fruit (other brands often add sugar alcohols like erythritol). Read the ingredient labels to make sure you know what you are getting. A tiny scoop makes my matcha taste great!

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