August 2018

A day in the life: Optimal Fiber Mini Menu

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Now that you know a little bit about the FIBER and the difference between insoluble fiber and soluble fiber – insoluble being known as the roughage part of raw vegetables and soluble as the kind that dissolves in water … you may wonder, how do I know I’m getting enough daily and how do I do it?

The optimal amount of fiber per day is 40 grams and here’s how you can get it …

Breakfast

Blueberry + Spinach  + Chia seed Smoothie = 8 g                                                                           (1/2 cup = 1.8g) + (1 cup = 0.7g) + (1 tbsp = 5.5g)

Snack

Carrot spears + Peanut butter = 5.5g                                                                                                   (1 cup = 3.6g) + (1 tbsp = 1.9g)

Lunch

Lentil soup with Avocado slices = 20.3g                                                                                              (1 cup = 15.3g) + (1/2 avocado = 5g)

Dinner

Vegetable sauté + Brown Rice = 10-12g                                                                                             (8-10g) + (1/2 cup = 2g)

Daily Fiber Content 44.8g

If getting adequate amounts of fiber is tough on certain days … Get a fiber-supplement like psyllium husk, only if needed.

And remember … Get active, go for a 30 minute moderate brisk walking to help food to flow out!

Healthy Snacking

Fruit snack

Healthy snacks give you energy, increase nutrient intake, stabilize blood sugar levels, and keep you satisfied. What makes a snack, healthy? Other than it being real and fresh food, healthy snacks contain all three macronutrients -- protein + fat + carbohydrates. 

Protein is necessary for muscle growth, tissue repair, and movement. Protein makes up skin, hair, muscles, nails, ligaments, tendons, enzymes, blood + hormones. 

Sources

Animal protein: sustainably raised animal food, fed with grass. Buffalo, poultry, beef, bison, pork, eggs

Plant protein: whole grains, beans, legumes nuts, seeds, algae, nutritional yeast, spirulina

Fats store energy, make hormones, transport vitamins, strengthen immunity, increase cognitive function and keep the brain healthy, stamina, and improves skin health, hair, and eyesight. 

Sources

Animal: wild caught oily fish, pasture-raised butter and animals, egg yolk, raw milk, cheese

Plant: nuts, seeds, olives, avocados, coconut, flax seed, chia seed

Complex Carbohydrates offer a quick source of energy, regulates protein and fat metabolism, plus they contain vitamins, minerals, fiber, phytonutrients. Carbohydrates are made up of three components: fiber, starch, and sugar. Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Sources

Grains: quinoa, buckwheat, millet, amaranth, oats

Fiber-Rich Fruits: apples, berries, bananas, pears, dates, etc. 

Fiber-Rich Vegetables: broccoli, leafy greens, carrots, etc. 

Beans/Legumes: kidney, black, black-eyed, chickpea, lentils, etc. 

SNACK IDEAS

  • sardines + avocado

  • hummus + vegetables

  • spiced nuts + extra virgin olive oil

  • cottage cheese + seeds + raw honey

  • raw energy bars

  • soft/hard boiled eggs

  • kale chips + nutritional yeast

  • chia pudding with nuts and seasonal fruit

  • fruit + vegetable smoothies and juice

  • pesto + vegetable sticks

  • thai vegetable and/or chicken spring rolls

  • vegetable soups

  • seasonal fruit