Having a sweet tooth is not something to be demonized. Food is designed to be pleasurable; before our brains evolved to consider nutrition, cost, time, and availability of food, our caveman/biological brains sought out pleasing textures and flavors to drive eating for survival. .
Diet culture demonizes sweets, and tells you the lie of “self control”. You know what creates an “out of control sweet tooth’? Restriction. Not allowing yourself to have certain foods. Labeling foods as “bad”. Putting food on a pedestal.
I hope you can give yourself full permission to enjoy sweets this holiday season, AND all year round. Writing this post with crumbs on my keyboard from the delicious raspberry almond thumbprint cookies @satisfy.nutrition and I baked last night :)
🤤 Banana cream pie chia pudding. Perfect for breakfast, a snack or dessert! 🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌🍌
INGREDIENTS (serves 2).
1/4 cup chia seeds.
1/2 cup full-fat coconut milk.
1/2 cup any milk you fancy.
1 tbsp maple syrup.
1 tsp cinnamon.
1 banana, mashed.
1 banana, chopped (to top).
coconut flakes (to top).
1️⃣ Combine the chia seeds, coconut milk, milk, maple syrup, cinnamon and mashed banana together in a bowl. Whisk until well combined.
2️⃣ Cover the bowl and place it in the fridge for 1 hour to firm up.
3️⃣Plate the chia puddings into 2 cups and topped with chopped bananas and coconut chips and voila ✨. Your creamy deliciousness is ready to enjoy 🤗😍.
By the lovely @choosingchia who’s insta has me drooling 🤤
Jeszcze tylko 7 dni do Świąt Bożego Narodzenia ⏳🎄
Każdego roku w okresie świątecznym pojawia się wiele artykułów o tym, jak podczas świąt oprzeć się pokusie i trzymać się zdrowych zasad żywieniowych 🥗🎄. Możemy znaleźć wiele porad, m.in. dotyczących sposobów na odmówienie sobie kolejnego posiłku, zaprzestania objadania się wysokokalorycznymi ciastami lub innych sposobach radzenia sobie przy świątecznym stole, które mogłyby nas ustrzec przed pojawieniem się nadprogramowych kilogramów 📈😟.
Być może wiele z tych rad wydaje się praktyczna, ale skupia się głównie na tym, czego nie robić. Może to sprawić, że poczujemy się winni, łamiąc zasady i pozwalając sobie na odrobinę świątecznych przyjemności 🤦♀🤦♂.
Zamiast stresu, presji i poczucia winy związanych ze świątecznym czasem, spróbujmy przyjąć zasady, które pozwolą nam w tym okresie poczuć się dobrze ze sobą i swoimi wyborami żywieniowymi 👌💚.
1⃣ Zasługujesz na posiłki świąteczne bez poczucia winy. Tak, zasługujesz na to, by czerpać z tego przyjemność. Jedzenie jest częścią tradycji i wspomnień, więc wypróbuj swoje ulubione ciastka lub pierogi i znajdź czas, aby naprawdę cieszyć się każdym kęsem ulubionej potrawy. To, co jemy każdego dnia, ma największe znaczenie dla naszego organizmu. Skoncentruj się na tym, co jesz przez cały rok, zamiast zamartwiać się tym, co zjesz przez święta. Jeśli przestrzegasz na co dzień zasad prawidłowego żywienia, odżywiasz się zdrowo, kilka dni rozsądnego, świątecznego jedzenia nie wpłynie szkodliwie na Twoje zdrowie. Pamiętaj, okres świąteczny trwa krótko. Ciesz się tymi wyjątkowymi chwilami, skupiając się na przyjaciołach i rodzinie.
2⃣ Miej kontrolę nad ilością spożywanych porcji. To Ty decydujesz, ile jedzenia zjesz. Staraj się jeść powoli i słuchać własnego ciała. Pamiętaj, że dopiero po 20 minutach do mózgu dociera sygnał o tym czy jesteśmy najedzeni czy nie.
3⃣ Nie musisz przejadać się, aby sprawić, by ktoś inny był szczęśliwy lub nie sprawić komuś przykrości.
Po resztę odsyłam na mojego fanpage’a - link w bio 🧐
VEGAN POTATO LEEK SOUP
This soup is rich and flavorful yet so incredibly easy to make. Small red and white potatoes have an especially creamy texture so you won’t miss the cream or butter. I love making soup because it is a wonderfully practical meal during the week. Everyone in the family can customize their bowl to their liking- the vegan can garnish with olive oil and green onion (as shown) and the carnivore can top their bowl with bacon and shredded cheddar and chives. Once this simple soup is complete, multiple meals are easy to throw together. It’s easy, healthy, homemade fast food. Who doesn’t love that?! Yum!
-2 lbs of small red and white potatoes
-1 yellow onion
-3 tbs grape seed oil (or vegetable oil of your choice)
-granulated garlic or powdered garlic
-salt & pepper
-filtered water .
Heat oil on medium high heat in large pot. Clean and chop white part of leeks and the onion. Add onions and leeks to pot and sauté for about 5 minutes. Quarter potatoes with skin on and add to pot. Cover with water and bring to a boil, then reduce heat and simmer covered about 30 min or until potatoes are soft. Purée soup with an immersion blender or carefully in small batches in a blender, careful not to burn yourself! Season generously with salt, pepper and garlic. Garnish with desired toppings. Enjoy! .
Do you freak about how much sugar your kids eat this time of year? I try to focus on enjoying the season with this little one and that includes some sugary treats. Have you tried serving the “treat” with the meal? We have had rice crispy treats which are a favorite several times in the past week with a meal. Today she only took one bite of it and moved on to the rest her lunch. Putting treats on the same level as other foods vs using it as a bribe may be something to try!
🎄 Ésta es, para muchos, la última semana de trabajo del año.
🎅🏼 A pocos días para la Navidad, parece que ahora la mayoría tenemos mil cosas en la cabeza: los preparativos para las comidas especiales con familiares y amigos, las mini-vacaciones, la carta de regalos a Papá Noel y los Reyes Magos, el "empeño" en dejar trabajo terminado antes de que acabe el año (como si 2019 no fuera a llegar)...
☃️ Para hacerlo todo un poco más fácil, esta semana estoy entregándoles a mis pacientes en la consulta ideas de menús ligeros y saludables para seguir durante las fiestas, desde hoy y hasta el próximo seis de enero.
✨ Como durante todo el año, la clave está en seguir una alimentación saludable, planificar la compra y las comidas con antelación, flexibilizar lo que consideramos "extra" y llevar una vida lo más saludable y activa posible. Así que, toma nota, empieza a planificar las comidas y cenas de las próximas semanas, llena tu cocina de alimentos saludables ¡y disfruta de las fiestas!
If there is any day I can get away with posting a picture of a happy poo, it is today.
Two years ago I watched my dad die of a disease that if he had attended his biannual bowel cancer screening or if we had pushed harder for him to go to the doctors when he complained of pain in his stomach, may have been treatable.
90% of bowel cancers are cured if detected early. .
Sadly I can’t turn back time and change the past, but I can try and increase awareness of the symptoms so others can get treatment early, and so can you.
Christmas is round the corner and it’s likely we will all be seeing family members, please don’t be afraid to talk about poo (maybe after the turkey and mince pies though!) .
The risk of bowel cancer increases with age, so now England are lowering the screening age to 50, do encourage family members to go for their screening as soon as they are invited. At the moment only 50% of people go.
If they are experiencing bleeding from their bottom, change in normal bowel habits for more than 3 weeks, abdominal pain, tiredness or a lump in their tummy they MUST visit their Gp. It’s likely to be nothing, but it needs to be checked out.
Risk increases if we eat a high amount of red or processed meats and eat low amounts of wholegrains and fibre. If we are inactive, drink alcohol and smoke tobacco our risk increases too.
Although there are some genetic links for bowel cancer, risk can be reduced by;
🍍 reducing red meat intake to less than 3 x 150g portions a week.
🍍increasing intake of wholegrains such as wholegrain bread, pasta and rice as well as vegetables, legumes and fruits.
🍍 maintaining a healthy weight.
🍍being physically active for 150 minutes a week (30 minutes a day!).
🍍limit alcohol intake to government guidelines.
🍍 stop smoking.
You can make a difference, don’t be afraid to talk 💩 💞
Will spend my entire paycheck on cappuccinos while in Europe! ☕️ 🤦🏼♀️
I’m not mad about it! Find me a cafe with cute decor and great coffee and I’ll gladly hand over all my money!! Stopping to sip a cappuccino reminds me to be present in the moment. I love the culture around espresso in Europe. It’s meant to be enjoyed with others and always includes a pastry. It’s not low fat, sugar free junk but fresh, high quality ingredients. It’s about the moment shared with good company not diet culture. I wish America was better at this practice. Slowing down and savoring coffee with a pastry and dear friend(s) makes the perfect recipe. Slowing down is part of my mantra this Christmas break. With working full time, being a full time doctoral student, and maintaining a somewhat social life, these three weeks in December are my only days off!! Soaking in every moment because I worked my ass off this year and finished 2 years of school in 1!! This trip is a present to myself and a birthday gift from my mama!! So we will share daily cappuccinos and pastries with no guilt and spend time together slowing down and sightseeing.
Today I signed my contract...which means that as of 2nd January 2019 I will officially be the @royalautomobileclub dietitian! I will be providing nutrition and dietetic services at both clubhouses (Epsom and Pall Mall, London), plus we have a series of exciting events planned for 2019! Watch this space 👍🏼
Breakfast is served ✨
Whole wheat sourdough topped with pb+ chia seed jam + banana!
Chia seed jam is so easy to make and filled with fiber, omega 3s and protein, making it a great substitute for regular jam if you wanted something with less sugar🤗
Take 2 cups of frozen berries add 2 tablespoons of chia seeds and 1/4 cup of warm water. Mash everything together and store in the fridge! #lululentil
Empezamos la semana y que mejor que dando consultas!
Diciembre es un mes difícil para "hacer dieta" , pero en lugar de pensar en no comer, piensen en que la alimentación es para toda la vida no es algo que puedas quitarte, no es algo que tenga que causarte estrés, es algo con lo que tenemos que aprender a convivir. ▪▪▪▪▪
Mi recomendación es quitarle el estigma a los alimentos, no etiquetar alimentos como buenos o malos, simplemente darle el giro correcto, saber moderar tus comidas, mantenerte activo y aprender a quererte a ti mismo (alimentar tu alma), si estas en paz contigo mismo créeme que la ansiedad, estrés y alimentación estarán en orden.
Disfruten la convivencia que nos regala este mes, a sus familiares y amigos.
Sampler Fi... .
We made time for a delicious lunch at Cafe Sevilla, a wonderful restaurant that served authentic #cuisine from #Spain . In fact, on Saturday nights, you could purchase a dinner+show package to be treated to a live #flamenco dance presentation right in front of you! We're definitely coming back for that!
Empanado Trio sampler: (left to right) Beef, wild mushrooms, and chorizo empanadas. LOVED that flaky, buttery phyllo dough!! 😋
Options for: #vegetarians
Quynh-tessential Nutrition Fact: Your gut bacteria LOVES wild mushrooms. In fact, a 2015 study found that a diet consistent in wild mushrooms can improve #probiotic health by nourishing the gut flora, which can enhance your #immunity in a way NO OTHER DRUG on the market can!
Have you ever tried an authentic Spanish dish? Let us know in the comments below and we'll return the love!
Enfes brownie tarifimi deneyenler çok sevdi🥰 Rafine şekersiz olduğuna inanamayacaksınız💆🏻♀️
Görmeyenler için yeniden paylaşıyorum🤹🏻♀️
Aşırı basit bir o kadar da lezzetli🤤
🌟2 adet oda sıcaklığında yumurta
🌟3/4 su bardağı tam buğday unu
🌟1 su bardağı kuru dut(rondodan geçirilecek)
🌟1/2 çay bardağı zeytinyağı
🌟1 çay bardağı keçiboynuzu unu @naturelkapowders 🌟1 su bardağı süt 🌟1 yemek kaşığı keçiboynuzu pekmezi
🌟2 yemek kaşığı kakao
🌟1 tatlı kaşığı kabartma tozu
Üzeri için; Kıyılmış fındık içi @findiklilezzetler
Yumurtalar ve un haline gelmiş kuru dutlar güzelce çırpılır. Ardından geri kalan tüm malzemeler güzelce karıştırılır. Biraz yoğun bir kıvam olacak. Yağlı kağıt serdiğiniz küçük bir fırın kabına harcı dökün. Üzerine fındıkları serpin. Önceden ısıtılmış 180 derece fırında pişirin. .
The holidays can be filled with over-stimulation. Try bringing a sense of calm to your holidays - breathe deeply, try a mindfulness app, get some air, defuse challenging conversations.
Just this morning, I was feeling dizzy with all that [it feels like] has to get done by next week 🎄I took my own advice and used deep breathing, checked in with my favorite meditation app @simplehabitapp and relaxed for 5 minutes. What a shift!
Good tips from @harvardmed ~ link in bio.
Visto che, nel sondaggio fatto nelle stories giorni fa, c'è stata una richiesta unanime di ricetta e composizione della torta allo yogurt, eccomi qui a presentarvene due versioni.
- 80g di olio di semi di mais
- succo o scorza di limone
- 150g di zucchero
- 3 uova
- un pizzico di sale - 200g di farina 00
- 120g di yogurt BIANCO parzialmente scremato
- 15g di lievito in polvere
- sporverata di zucchero a velo
- Preriscaldare il forno a 180 gradi
- unire limone, zucchero e uova e mescolare bene con una frusta o uno sbattitore (se avete il bimby, 30 secondi a velocità 3)
- aggiungere farina, yogurt, olio e sale e mescolare molto bene (con il bimby, 1 minuto a velocità 5)
- aggiungere il lievito ed amalgamarlo all'impasto (bimby 15 secondi velocità 5)
Infornare per 25 minuti e, a termine cottura, aggiungere lo zucchero a velo.
Se desiderate un dolce a minor impatto glicemico ed una piccola percentuale proteica in più, sostituite i seguenti ingredienti:
- farina 00 -> farina di ceci
- uova -> albume (180g)
- yogurt bianco parzialmente scremato -> yogurt greco 0%
Il procedimento resta invariato, mentre potrebbe leggermente cambiare il tempo di cottura!
Andando avanti con le foto troverete i valori nutrizionali di una porzione di entrambe le versioni!
Today is my last Monday off just Emma and I. I decided to take her out for some breakfast and we had such a sweet time! Also I got that tracker out of her hands before she licked it; so no worries 😉 #babyemmaverano#toddlerlife
My breakfast this morning. Usually I need eggs to make me feel satisfied in the morning for breakfast (I have more energy & my blood sugar is balanced throughout the day with animal protein) but I just wasn’t feeling the egg vibe this morning. Instead I opted for a breakfast baked potato 🍠 + with peanut butter + banana + honey drizzle. 😋
I ate about half of it before feeling full so I will probably need a protein heavy snack in about two hours. I’m studying for last final all day today & at 8:30am tomorrow morning I WILL BE DONEEEE🙌🏻😭
My clients all know the KEY to SUCCESS is not to restrict❣️The more you tell yourself you can’t have something the more you want it 🎄🤩The holiday season is a time where many of your favourite treats are at your fingertips.. you have to remember that portion control is your best friend ❣️
•Instead of having a few glasses of mulled wine opt for one •Buy mini mince pies and share with friends instead of eating a whole one •Take 1 chocolate when offered a box full •Cut a small slice of cake and pair it with some berries •Choose a smaller plate when visiting the buffet and don’t go for seconds ⭐️Eating this way on special occasions enables you to enjoy the festive season with loved ones. ⭐️ It ensures you don’t restrict and then over eat.
⭐️ Your liver doesn’t suffer due to binge drinking. ⭐️Your health goals won’t be affected
Kilo vermeyi zorlaştıran durumlardan biri de son zamanlarda sıklıkla karşılaştığımız Gece Yeme Sendromu.
Asıl sebebi bilinmemekle birlikte, gündüz enerji alımının kısıtlanmasına bağlı veya gece uzun saatler uyanık kalmadan dolayı ortaya çıkabilir.
Belirtileri arasında ; .
👉🏼Günlük enerji alımının en az %25ini akşam yemeğinden sonra almak ve/veya haftanın en az 2 günü gece uykudan uyanarak yemek yemek
👉🏼Bu yeme bozukluğunun en az 3 ay devam etmesi
👉🏼Bu yeme döngüsünün farkında olmak
👉🏼Uykuya dalma, uyuyamama problemleri, depresif duygu durumu, akşam yemeği sonrası güçlü bir yeme isteği ve uyuyabilmek için yemek yemenin gerektiği düşüncesi bulunmaktadır. ———————————————————————Psikolojik tedavisinde bilişsel davranış terapisi ve bazı ilaçların kullanılabileceği gibi, beslenme tedavisi de uygulanmalıdır.
Güne kahvaltı ile başlamak ve öğün planlaması yapmak, alkol tüketiminizi azaltmak, düzenli uyku ve fiziksel aktivite bu döngüyü önlemede yardımcı olacaktır. 💁🏼♀️🌟 #diyetisyen#psikolog#sağlıklıyaşam#sağlıklıbeslenme#yemebozuklukları#healthylife#nutrition#diet#eatingdisorders#dietitian#psychologist
After a weekend full of traveling, concerts, and friends I should have been exhausted coming home this past Sunday. However, instead of resting I went straight to the gym and PR’d 15lbs over my most recent PR with double pronated grip DL, 380lbs. I didn’t get it right away, in fact it took several attempts to get into the groove and perfect my form, all while being patient as my grip strength was the limiting factor here. I’m really proud of myself not just because I PR’d but because I continue to strive for balance between having fun and accomplishing my goals. I didn’t drink any alcohol this weekend and because of this I was able to be dedicated to my cause. #fitness#fitfam#balance#everythinginmoderation#dietitian#perserverance#roadto500#deadlift
[ Phosphorous and Potassium ] ❓❓❓ I hear you! These are the most complicated micro-nutrients to track in ESRD diet Voted by CKD patients! ➡️➡️➡️ Share your tips on How do you manage your Phosphorous and Potassium? #kidneydisease#esrd#kidneydiet#nutrition @renalwarrior2016 @kidneyforkayla @getloudforkidneys @chronicallybridget @edithln @two_bags_and_a_kidney @calah_elisabeth @kidneyforchey @kidneykt @kidney_dietitian @hiphopandhippies @kidneywarrior @kidney_fighter_ @kidneyjerk @kidney_fighter_ @nievespad12 @missnicaragua__ @transplantsurvivor_inspirer @honor_your_kidneys @shelbyck @myyummylife @mamaneedsakidney @lou_ckd @susanserrackd @becsjourney_ckd @ckd_warrior1487 @coensmummy #renalfailure#potassium#phosphorus#healthcare#rn#dietitian#ckddiet#dietitianeats
☕️DOES COFFEE REALLY DEHYDRATE YOU?☕️
OR CAN YOU DRINK CAFFEINATED BEVERAGES AND STILL CONTRIBUTE TO DAILY FLUID REQUIREMENTS?🤷🏻♂️
A lot of people think coffee dehydrates you. For this reason a lot of people won’t count there coffee consumption towards their daily fluid intake💧
If you think about it, it seems kind of silly to think that drinking 500ml of water (regardless of what’s in it) could actually DEHYDRATE you, and now there’s some solid evidence to suggest that it doesn’t💥
“In a study published in PLOSOne (Dr Sophie Killer) addressed: Can coffee contribute to daily requirements when consumed in normal daily life, or will it result in dehydration? Physical activity was controlled, food and fluid intake was controlled and participants consumed either 4×200 mL of coffee containing 4 mg/kg caffeine or the same amount of water.
At the end it was concluded that there were NO DIFFERENCES BETWEEN THE CAFFEINE AND THE WATER TRIALS in any of the MARKERS OF HYDRATION.”
So keep drinking your coffee, and know that you are indeed contributing to your daily water intake👍🏻👍🏻
Who wouldn’t want the gift of health?! If you’re stumped for a last minute gift choice for a friend or loved one, give them the gift of a 90 minute initial consultation with one of our fabulous dietitians. They will walk out with a customized meal plan, shopping list & a head full of evidence backed, simple to execute knowledge on food & wellness. This gift doesn’t just have to be for someone looking to lose weight. We help those struggling with food allergies, GI issues, low energy, insane schedules who don’t have the headspace to focus on fueling themselves properly, chronic disease prevention.. the list goes on and on. Email us at email@example.com to inquire about gift certificates🎁
FINALLY reading the intuitive eating book! I’m going to share some quotes on here as I go. ☺️
✨This quote is especially important coming up to Christmas. Food should not make us feel guilty! It’s the fuel that our body needs to survive. 🍅🥨🍳
✨Foods can’t be simplified down to black and white ‘good’ and ‘bad’ categories. Similarly, the food that we eat can’t make us a ‘good’ and ‘moral’ person, just as it can’t make us a ‘bad’ and ‘immoral’ person. .
✨This can be hard to accept as so much of the language we use around food reenforces the ‘good or bad’ mentality. For example ‘I’m being good this week’. ‘I’m having a cheat day’. Maltesers advertise as ‘Naughty but Nice’. Quaker’s slogan is ‘keep the goodness going’. .
✨This can make us feel like every eating occasion is a moral dilemma which can really over complicate our relationship with food. Intuitive eating involves listening to our body’s natural hunger and fullness signals without guilt and without ethical dilemma.🥕🍪🧀🌽 .
✨Moral of the story: If you’re hungry, it’s because your body is telling you that it needs energy through food. Listen to it, without guilt ☺️
. 📖 Book quoted: Intuitive Eating, a revolutionary program that works by dietitians Evelyn Tribole & Elyse Resch)
🎼🎄It's the most wonderful time of the year 🎼🎄
The Holidays are fun of great fun, food, family and friend. However, for some reason diet culture decided to try to run this time of year with weight stigma👎
Making us think we need to worry about & monitor our weight fluctuations around this season. The promotion of our "favorite" weight loss & pyramid scheme wraps are increased exponentially😡 Morning TV shows are showing you "alternative" or "the better choice" versions of your favorite Holidays dishes🤦♀️
Personally, this time of the year is my favorite❄️ I get to see my favorite people and eat my favorite foods 😍
So, how about worrying and stressing about "maintaining" our bodies, but instead worry about maintaining what really important this time of the year:
🎄Maintaining our smiles on Christmas morning
❄️Maintaining the excitement to see family & friends
🎅Maintaining your nice list status with Santa (& your family)
🎁Maintaining your alertness during your favorite Holiday movie
Try not to invite diet culture to the party. Free up the brain-space for the important things in life ❤️
What are your favorite Holiday traditions?
☃️ GIVEAWAY ALERT ☃️ Just in time for the holidays, we're bringing you a giveaway to get you in the holly jolly spirit. You have a chance to win #healthyish snacks from Pete's Living Greens, Guiltless Goodies, Waterloo Sparkling Water, Tree Hive, Rhythm Superfoods, Siete Food, and Fit Joy. It's the perfect prize for entertaining this season. Or, you can keep them all for yourself (we won't tell!). To enter:
1. Like this photo
2. Follow @PetesLivingGreens @guiltless_goodies, @waterloosparkling, @rhythmsuperfoods and @treehive
3. Tag a pal -- your yin to your yang, your salty to your savory
BONUS ENTRIES for photo entrants and each additional friend you tag. 1 comment = 1 entry.
Giveaway ends Thursday, December 20 at 11:59PM PST. Winner will be announced on this post the next day. Entrants must be 18 and older. Contest is open to US residents only. *This is in no way sponsored or affiliated with Facebook // Instagram
Love, Hate, Desire!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
How do all these fit into building your private practice??? We all have office task that we love doing - for me it’s organizing paperwork!! ❤️ Then there are tasks that you will put off till the very last minute. What about things you dream or desire to do more of? This will help you build your delegation list!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
What do you love, hate and desire in your practice?? Let me know👇👇👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
Since I LOVE paperwork, today’s The Gettin’ Fearless and Merry gift is for our Private Practice Paperwork! This has not just the basic paperwork you need to get your office going, this course also has other handouts that has really been helpful in my practice. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today only, you can access this program for only $75 (it is normally $125). ⠀⠀⠀⠀⠀⠀⠀⠀⠀
**Click my Bio Link to learn more and sign up... the special pricing ends Dec 23rd !
Simple breakfast bowl packed with antioxidants, fiber, omega3 fats, and protein for a killer start to the day.
Of the four nutrients I highlighted here, fiber may sound the least exciting. But, fiber deserves some glory 🙌🏻
Increasing fiber intake can lower blood pressure, aid weight loss, improve cholesterol, and reduce inflammation. Fiber, naturally, only comes from plants: fruits, veggies, nuts, seeds, beans, whole grains. The daily recommendation is 25 grams for women and 38 grams for men. The average American gets 15 grams of fiber daily.
Did you know blackberries/raspberries are two of the highest fiber fruits? 1 cup of these berries contains a whopping 8g of fiber. Also in this bowl are 1oz walnuts with 2-3g fiber and 1/4c grape nuts with 3-4g fiber. Plain greek yogurt has other nutrients but 0 fiber, which is no surprise since it’s not a plant food. Total fiber in this 🥣= 13-15 grams, and that was just breakfast.
How do you measure up? If your body isn't used to 25-40g of fiber a day, gradually increase the amount in your diet over a few weeks. This will allow your body time to adjust and prevent tummy troubles. Drink plenty of water too, so fiber can do its job 😉