🎉 Joie de Vivre – An Exuberant Enjoyment of Life â€ïž

🎉 Joie de Vivre – An Exuberant Enjoyment of Life â€ïž

Have you noticed that “the truths” of nutrition and health seem to change every day? Coffee’s good for you again. Eggs are in. No, wait, they’re out. Just kidding, we don’t know. And has anyone figured out coconut oil? It’s either magical, or it’s poison.

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Consider trends in lifestyle diets and weight-loss diets as well. High-protein, low-carb diets were quite popular in recent years (Atkins, South Beach, Zone, etc.); then high-fat, moderate protein, and even-lower-carb took the stage (Keto), and then high-carb (some forms of Vegan, Vegetarian) came into the spotlight again. People seem to have attained their best bodies or best lives on all of these types of diets, never to look back. None of these ways of eating are “bad” (though dietitians do generally advise a diet high in veggies and fruits, that provides a good balance of all 3 macronutrients, and you should definitely supplement correctly if you cut out any food groups) – but none of these are the only healthy way to eat, either. Scientists’ “unbiased research” and personal success stories surrounding certain restrictive diets can be so convincing – and so often it makes folks just wanna jump on the bandwagon real quick. I’ve been there.

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However… most dietitians will agree that one-size-fits-all diets shouldn’t be a thing, because we all legitimately have different needs. Nutritional genomics is really up-and-coming, and we’re just now discovering the magnitude of the impact that genetics has on the dietary patterns each body will thrive off of. Every single body functions a little bit differently – we may react differently to the same foods, and digest food at different speeds. We also have different goals, likes and dislikes, schedules, budgets, and lives. We can each find our healthy diet that works for us. It may even evolve and change over time, as our bodies and our lives do. So, it’s hard to pin ourselves to a diet named by one or two words, because there’s so much more to it than that.

We as humans love to have something to belong to and to follow – we were created that way. We also love to feel like we’re doing life right. Eating food that makes us feel good and good about ourselves can be a real positive – but we should certainly never feel that diet is a moral issue or something to take sides on, because according to my God, it’s not. As for Christians, diet should also never become a cause we champion more than Christ’s.

It’s not what goes into your body that defiles you, but what comes out – from your heart. (Mark 7:15)

Don’t worry about what you eat, drink, or wear, says the Lord, for he is your good Father who knows everything you need. (Matthew 6:31)

“I commend the enjoyment of life, because there is nothing better for a person under the sun than to eat and drink and be glad. Then joy will accompany them in their toil all the days of the life God has given them under the sun.” (Ecclesiastes 8:15)

If you’ve ever struggled with feelings of inadequacy affected by what you eat or how you look, you might have trouble believing that these statements are as true for you as they are for others. I’m telling you firsthand that they’re absolutely as true, real, and powerful as every other word of the Lord. He cares less about what you eat, and more about how you act. It matters more how much Jesus you take in daily – how much we worship, look for Him in our daily lives and the Bible, and give our hearts to Him in prayer – than how many grams and what type of protein we ingest. Though nutrition has the power to affect us, spiritual things are infinitely more important.

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Over the past few weeks, I’ve discovered this timeless foundation of dietary advice that has been there for us in God’s word for centuries. Though the world’s thoughts may waver, and though the science of nutrition is always evolving, some things can remain the same. If we can nail these down, we’ll have a filter to use on any new ideas that come at us.

If you’re not into what you’ve read so far, you’re still gonna want to hang with me. I’m serious. These truths are reassuring and helpful, no matter what you believe. They have the power to change the way you view nourishment. I’ve experienced the benefits of this advice to such an extent that I’m sure I’ll never again rely on a restrictive dietary pattern.

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  • 1 Corinthians 10:31 – Whatever you eat, drink, or do – do it all to the Glory of God. Food can easily become an attention-thief if we give it too much importance. My best tips are to enjoy food, enjoy how it enhances fellowship with others, and do your best to eat amounts that fuel you well without holding you back. Let go a bit on worrying about types of foods, and eat with a thankful and positive spirit. Food or the lack of food shouldn’t be an excuse to be grumpy or upset – not at yourself, not at the waitress, not at life.
  • Romans 14:15 – Be considerate of others by not making diet a big issue. In the early church, they worried about whether or not to take food from others because they might not know if it had been offered to idol gods. This is rarely our problem today, however, the guidance Paul gives to those struggling with that issue is still helpful for us. Don’t let something as trivial as food choices negatively affect your relationships, or your witness. Whether this means relaxing your diet a bit on certain occasions and enjoying whatever’s offered at a restaurant or somebody’s home, or, on the flipside, not indulging in a drink if dining with someone who alcohol presents a struggle for, or simply skipping the complaints about feeling fat or full – our friends/family deserve more concern than our food. You never know what others are dealing with – disordered eating, insecurity, depression, addiction – or how your hesitancy toward or overvaluing of food might affect them. By all means, treat yourself well – but consider others, too. Nothing we do is done in a vacuum.
  • Luke 12:16-21 – Don’t spend your life storing up grain (in our terms, this might relate to building up the perfect diet or body). Don’t get me wrong, preparation is good. Bettering ourselves is good. We just need to keep in mind that we never know when our last day will come. We don’t wanna have wasted our life on storing up things that’ll be gone! Focus more on the eternal. đŸ’ȘđŸŒ
  • Genesis 3:6 – Don’t let the temptation of food or drink keep you from something better. Remember that apple? She couldn’t look past it. When we become fixated on one thing, and that thing’s not God, it can really hurt us.
  • Luke 22:19 – When we eat, remember Him. Jesus refers to bread and wine here, but honestly every meal is an opportunity to remember what he did for us and who he is in our lives. So, let’s eat with gratitude! Remember that God sanctifies all foods that are received with thanksgiving.
  • Philippians 4:12 – We can find contentment in Christ whether full or hungry. đŸ™ŒđŸŒ
  • Matthew 4:4 – Man doesn’t live on bread alone, but on every word that God speaks. God nurtures our souls through his word, which contains an invisible sort of provision for us. When Jesus said that we don’t live on bread alone, he was 40 days fasted. Sort of makes it a little more believable, right?
  • In regard to food restrictions on moral terms – Honey, meat, cheese, fish, bread, and wine (in moderation) were all consumed and positively noted in the bible, in too many verses for me list – try Proverbs 24:13, 1 Kings, 17:6, and John 21:13 to start. If Jesus wasn’t too good for ’em… neither am I.

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And my personal favorite verses on this subject:

He reached down from on high and took hold of me; He drew me out of deep waters. Ps. 18:16

He brought me out into a spacious place; He rescued me because He delighted in me. Ps. 18:19

If you have ever worried yourself to death about what you ate – because you couldn’t control it and felt guilty, or because you became obsessed about it and controlled it too much, God can set you free from that. It’s not for us to stress over. When we stress over it, our world gets small – and He wants it to be big! I can personally say that God has drawn me out of deep waters of anxiety and worry concerning many things, including what I eat. He continually brings me out into a spacious place where he reorders priorities in my mind – giving me freedom and the ability to make better choices for myself. He also reaches down from on high on the regular and takes hold of me when I need it. And it just so happens that I need it a lot, so I get a lot of love and “hugs.”

And you can too. All you have to do is ask.

xoxo 😘

Rae

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Fail-proof Roasted Veggies đŸ„•

Fail-proof Roasted Veggies đŸ„•

Hey fam 😊

Hope you’re loving summer, wherever your summer might have landed you!

If there’s one summer meal must-have, it’s grilled fish. Or grilled chicken wings. Or, grilled anything. If there’s two – oven-roasted veggies are going on at the same time.


I’d like to let you in on the secret to perfect roasted veggies, because I feel like it’s a complete game-changer. If you already know about this, you know exactly what I mean. And once you’ve got a method you like, it’s easier to want to try different veggies and easily bring a lot more variety to your plate.

Who ever thought asparagus could look so tempting? 👀


Ok. Here’s the classic “recipe” –

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You’ll need:

  • An oven
  • A baking sheet, or pan of any kind
  • A spatula
  • Olive oil
  • Salt
  • Veggies (carrots, potatoes, sweet potatoes asparagus, broccoli, etc.)
  • Other spices/parmesan (optional)

Start by preheating your oven to “bake” around 375 F, or a little hotter for potatoes. Maybe 425. You’ll figure out what works best for your oven/each veggie pretty quickly, but you can always cook longer or less depending on how toasty you want them to look!

Wash up your veggies if they’re fresh – use a scrubber to get all that dirt off 😝

(This works great with frozen veggies as well! Just pour them right outta the bag onto the pan.)

If you’re using potatoes or something bigger like that, you can chop them into thin strips, little wedges, chunks, “fries” – whatever!

The fun part- drizzle a little olive oil all over your pan of veggies. About a tablespoon for a decent-sized tray, or just enough to lightly coat the veggies.

The good fats in olive oil help us absorb more of the vitamins and minerals in veggies, so it’s a win-win for taste and nutrition.

Then, hit em with a few pinches of salt. Sea salt, pink salt, whatever! You can add other spices if you have some you really like. If you’re roasting sweet potatoes or butternut squash, you could skip the salt and add cinnamon. But they’re good salted too!

P.S. – If you’re watching your sodium, either a) measure the total amount of salt you use and make sure you don’t consume more of a serving than you need, or b) substitute other spices or one of Mrs. Dash’s salt-free seasonings. Or skip it all together, because just the olive oil will make these pretty darn good.

Once you get ready, stick your pan in the oven! You should do this about 1 hour before you wanna eat.

Cook 25-30 minutes, pull the tray out (with hot pads!), flip all the veggies over with a spatula, and cook 25-30 more.

If you wanna add some Parmesan, pull the tray out again with 10-15 minutes to go and sprinkle some on. This is especially great on green veggies like asparagus or broccoli! đŸ˜Š

And after about an hour, here’s your final product!


Veggies should be crisp and lightly browned. YUM 👅

Temperature, time, etc. are totally modifiable to suit different ovens, vegetables, and tastes – but this should be a good outline to cooking veggies well. It’s hard to mess up – and if you turn the oven light on, set a timer, and stay nearby, you’re not likely to!

It’s also a nice method because you can put these in, forget about them until your timer goes off and it’s time to flip, and use that time to get the rest of your meal ready. Or, if you have some chicken or something already cooked, you can roast these and keep studying or cleaning or whatever, heat up the other stuff in the good old ‘wave, and you’ve got a super low-maintenance but awesome dinner.

This method has also been known to win over even the pickiest of veggie eaters, because it makes them taste super crispy like french fries 🍟

Hope you love ’em!

If you have (or find) a favorite roasted veggie or a favorite spice to add, let us know in the comments below!

xoxo 😘 Stay bright!

Rae

Your Best Body

Your Best Body

Hey gorgeous (or handsome), you already have a great body 🙂 We only get one, and it’s honestly so amazing what it’s able to do. It’s the vessel we live through, and without it we’d be nonexistent and useless. You can make a vast difference in this world through your body no matter WHAT it looks like.

HOWEVER – we are all allowed to have goals and aspirations! It feels so good to feel good and healthy, and proud of the fitness and appearance and strength of our bodies. At times I have let others tell me that I shouldn’t aspire to a healthier, fitter body, or that I shouldn’t set high goals because I “might not be able to” reach them. Yes, while we must be happy with who we are in this moment, we are SO allowed to improve our bodies. Lift heavier. Run harder. Experiment with changes in our diets. Tone up. Lean out. We are allowed to pursue more defined abs, and more muscular shoulders to do pull-ups with. We should never let these things define us – but wouldn’t it be fun to see ourselves make the progress we’ve dreamed of?

Aside from aesthetic and functional improvements, we can pursue health solely because our body deserves it. It’s respect. If you’re a Christian, your body is the place where God’s spirit dwells! It deserves to be taken care of in the best way. Personally, I’ve struggled with both obsessing over perfection of health and giving up – just eating everything I wanted in order to feel good. Sometimes, I’ve even struggled with both extremes in the same day. Can you relate? Have you ever measured out your cereal just perfectly in the morning, flicking one piece back into the box, only to dive face-first into the nut jar later without a care in the world? Our bodies deserve so much more stability than that. More love and care.

Discipline is good, and healthy, and necessary for us in all aspects of life. If you think about people you respect, they probably put a good deal of discipline towards the things that they love and succeed at. Discipline in school gets you the grade – show up to class, study what the teacher says until you understand it. Of course, you aren’t going to study every second, but you’re going to study the right things, and you’re going to put effort towards it. The same principles apply to diet. Eat for your goals, move closer to your goals… eat however you want, move further away from your goals (or maybe stand still if you’re lucky). Of course, every little bite doesn’t make or break the bank, but an accumulation of little bites will. The planning and effort have to be there. As a general rule, reaching toward our goals is healthy, is admirable, and will help us achieve them.

So what prevents people from wanting to change their diets/lifestyles to reach their health and body goals? Whether it’s losing 50 lbs., pursuing better bodily health, or just leaning out the legs a bit for summer?

  1. Not knowing how.
  2. Fear of failure.
  3. Fear of discomfort.

Let me just settle these. #1 – If you really don’t know how, I’m going to teach you – keep in mind, there’s always more things to learn, but you don’t have to know everything to make some progress. Also, it’s fun to keep learning. #2 – Complacency is always, always worse than failure! Even if you fail, it’s worse to have never tried. And if you fall, you can get back up and try a different approach until you make it! #3 – Discomfort will come for you if you don’t seek it out. If you’re not willing to fight it during your race, it will come for you afterwards when you see your time on the clock at the finish line. If you’re never willing to feel it in your eating habits – never willing to wait till you’re truly hungry to eat, never willing to say no to anything yummy – discomfort is coming for you later when you have to face not meeting your goals.

So let’s get started.

I’m about to share the most basic (nutrition-based) method for determining what will get you to your goals. Let’s say you’d like to tone up before summer. You want to lean out a little bit, and keep your muscle mass, so you’ll look good on the beach. Let’s call you Jane, and let’s say you weigh 145 lbs, are lightly active on a regular day (maybe some cleaning, walking, etc.) and plug your numbers into the MyFitnessPal app (myfitnesspal.com works just as well). Technology makes this all so simple to figure out. We like to complicate things, but I’m taking away your excuses here.

Here, I put in “your” stats. Now it’s time to choose a goal – let’s say there are 5 weeks till summer, and Jane thinks she’d like to lose about 5 lbs. by summer.

I’ve set your goal to lose 1 lb. a week, which will totally get you there! And, because we want to make sure you preserve muscle mass, let’s up your protein a little. Here’s what you need to eat in a day – as stated above, 1,490 calories – 168g carbohydrates, 93g protein, and 50g fat. How are you going to do that?

Here’s your blank canvas – a new day. Tap on add food, and we’ll start with breakfast. You can plan it out in here, or log as you cook, or after you eat. Let’s say you cracked an egg… here’s an egg. 72 calories, 6.2g protein. You add that to your breakfast. Then you made an omelet out of that egg, with 1/4 cup of egg whites and some spinach. You popped a couple of pieces of toast in the oven with just a dab of butter on them, and then ate all this with a side of gorgeous strawberries. Here’s breakfast –

myfit bfast demo

And it’s setting you right on track to your goals. Check this out.

We’ve had a good chunk of the protein we needed, some sustaining carbs, and a little fat. We just have to do this 2 more times, and balance any snacks and drinks we might have in as well. You can monitor progress here, see your totals all day, and give it your best shot at reaching your goals! Many people call this method “tracking your macros” – trying to consume goal quantities of the macronutrients (carbs, fat, and protein) – and sweat by it as a great method of accountability. It gets easier as you learn about tracking, and what’s in the foods you commonly eat. You’ll quickly discover that one chicken breast has generally about 20g of protein. Boom. See, it’s already getting easier!

This system has also been nicknamed “If It Fits Your Macros” or “IIFYM,” because, well, you can make progress eating even some “not-so-healthy” foods if they fit your macros! For example – I could have a donut for breakfast, and make the rest of my day fit around that. However, after a few days on IIFYM, you’ll realize that you’d rather have that big ole’ breakfast of egg whites and oatmeal, because it’ll fill you up more for a whole lot less “cost.” You can get way more volume when consuming foods like lean meats, fruits, veggies, etc. It’s way cheaper, if you think of the macros like money. But, if you want the donut, you can splurge, and it’s totally cool! Then a big cheap salad with chicken for lunch balances you back out.

All goals aside, MyFitnessPal and other diet trackers can be a great tool for evaluating your diet and where you’re “at.” You can see your daily consumption of many vitamins and minerals, and you can assess this over a few days and see what you need to work on (like iron, potassium, or even protein – those are what I’ve noticed in my stent of tracking lately). You become more aware of what you’re eating even after tracking for just one day, and can think about the positives of what you’re doing and what you might work on.

It can also be a great tool to help with weight maintenance. You can check in every so often, log your weight, and compare it on a graph with your weight over time, even if you only log it once a month. Then, you can even plug in what you ate yesterday, compare it to MyFitnessPal’s estimated calorie needs for your day, and see what is or isn’t working for you. You can see weight trends over time, and think about what you were doing at times when you were most happy with your weight, even if you never log a single bite. There’s also a new progress picture feature, and you can use it to make before-and-after’s! Because, remember – it’s not all about weight.

MyFitnessPal can also be used to work on gaining a little muscle. You can set a goal to gain a certain amount per week, increase your protein a bit, and lift weights like crazy. I may try this at some point, after I shift my focus away from running and more towards overall fitness. I’ll let you know how it goes if I do!

Once we’ve got our plan – lose fat, gain muscle, or just get healthier – and we’ve taken the leap to go for our goals, what stops us from being able to to reach our goals?

  1. Our own conflicting desires. We want it, but we want cake more.
  2. Others, who knowingly or unknowingly tempt us into falling off the wagon.
  3. Not enough preparation for when “life happens.”
  4. Lack of progress – needing to tweak the plan or get help, and giving up instead.
  5. Stress – is tracking too much for you?

Sometimes, you have to fight against your own emotional desires that conflict with your true needs and goals. Remember, you want to treat your body well, not abuse it, and that means for the long haul. Other times, others will unknowingly try to drag you down when you’re actually feeling strong and good. It’s not their body, so ignore them! I’d love to do a whole post on shaking off the “well-intentioned” comments of others. I think I will. Also, you need to be prepared for when “life happens” – when you get hung up at work and are tempted to grab “something quick” on the way home – oh wait, I prepped my meals on Sunday. I’ll just go home and have my wonderful grilled fish and baked sweet potato fries that’s waiting on me. Preparation is good. Or if you’re in class forever, but you remember you threw an apple in your bag, so you eat that as soon as you get out and then can think rationally about your decision. And finally, don’t let lack of progress derail you! It takes time, and hey, you might need to reassess your activity level and adjust your macros. You might need to throw in another workout, or see a dietitian for more professional help. Whatever the case, don’t give up on your goals just because you’re not getting there overnight! It’s going to be worth it!

If you don’t think you can manage to track all the time, take heart – you can use it as a means for awareness, and remember how it felt to hit your calorie goals one day. Model your other days after that! When you’re a seasoned pro, you’ll even be able to estimate the macros in a meal if you wanted to!

My final advice – treat yourself. Make health and fitness fun. Because, especially when you look good, it so is!

new treats - order
$30 hoard from Poshmark!
treat yo self
I love online shopping!!
swell bottle
Feelin s’well. And super hydrated.

Be well,

Rae

Disclaimer – I don’t track my macros all the time – only if I have specific goals or want to check in with how I’m doing on my consumption of certain nutrients. Other times I eat intuitively, which involves listening to my body, its hunger and fullness cues, etc. I’m also not a dietetic professional yet, so don’t take any of these tips as medical advice. Use them at your own discretion, and consult a RD or RDN if you need help determining the right intake levels for you.

The Skinny on Fiber

The Skinny on Fiber

If there were a secret ingredient that would help you manage your weight, stay fuller longer, improve your overall health and bodily functioning, and reduce your risk for major diseases – it might just be fiber.

Fiber is probably best known for promoting regular bowel movements (yay), and it has been shown in studies to benefit weight loss, lower cholesterol (Cheerios, anyone?), and reduce the likelihood of developing heart disease, colorectal cancers, and diabetes.

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10.5 grams of fiber right here!

Dietary fiber is also known as “roughage” or “bulk,” and that’s essentially what it is. It’s the portions of plant foods that we aren’t able to digest or absorb, which pass relatively intact through the GI tract. Adequate fiber can improve digestion by helping everything else move along at a steady rate. There are two main classes of fiber – soluble and insoluble (we need both, but it’s helpful to understand the benefits of each).

  • Soluble fiber dissolves in water, forming a gel-like material (Think about the substance that forms when oatmeal, beans, apples, etc. are cooked). This is the type of fiber that can help lower cholesterol and glucose levels, yielding all those wonderful disease prevention benefits. It’s found in most all plant foods, along with insoluble fiber.
  • Insoluble fiber does not dissolve in water, and is a big promoter of GI tract motility. It’s found in the tougher, fibrous parts of plant foods – you can picture it if you think about celery strings, potato peels, and oat bran, though it’s found throughout most all plant foods. It could be your new best friend if you struggle with constipation or other GI issues (increase your intake slowly!)

It’s not hard to get enough fiber in your diet. Both soluble and insoluble forms can be found in most plant-based foods. The only foods that don’t contain any fiber are animal products (like eggs, milk, and meat) and oils. Refined grains like white bread don’t have any to speak of either, because the fibrous part of the grain is stripped away when these guys are processed. Some refined grains won’t kill you – but if they’re a mainstay in your diet, you’re probably going to be low on your fiber consumption.

The Institute of Medicine (IOM) has set recommendations for fiber intake, based on gender and age. Find yours below:

  • Females – Age 50 and below: 25g/day.   Age 51+: 21g/day
  • Males – Age 50 and below: 38g/day.   Age 51+: 30g/day

These numbers should come naturally if you’re getting enough fruits, vegetables, and whole grains – but for whatever reason, if you’re not getting enough fiber, just a few tweaks can fix that. There are many fiber supplements you can take if you need to, and fiber-enriched products (everything from brownies to yogurt), but it’s simple to get enough fiber from whole foods. Here’s my tips!

 

Breakfast – Oats are my favorite fiber-rich breakfast. Made this bowl with my family. Oats provide 4g fiber per 1 cup of cooked oats, and I had a piece of whole grain toast on the side for 3 more grams. Berries (2g in 1/4 cup), pistachios (1g in just 10 nuts), and a drizzle of almond butter (1.5g in 1 tbsp) amp it up and make it even more delicious! (Total here ~ 8.5 g)

prettiest-oats

Other great breakfast options – avacado (6.5g in half an avocado) on whole wheat toast (3g or more per slice); a whole fruit smoothie with chia seeds (5g per tbsp chia); and high-fiber cereal with banana (3.1g per banana). If you go with cereal, look for one low in sugar and with a short list of ingredients.

Lunch – I love almond butter and banana sandwiches on whole wheat. Any nut butter and fruit will do – try peanut, cashew, or sunflower seed butter with thinly sliced apples or bananas. If you wanna make it amazing, pull out a skillet and “grill” your sandwich in a little olive oil!

I also love avocado or hummus as a sandwich spread. Instead of your classic mayo, mustard, etc. on your turkey sammy, try guac! It’s overall better for you, and adds fiber too. If your having trouble with the “wheat bread” concept – some people don’t love it – try Dave’s Killer Bread or Publix fresh baked 100% whole grain. My faves. Make sure your wheat bread’s first ingredient is whole wheat or whole grain flour, not refined! That’s where they trick you.

{Note – gluten intolerant folks – whole wheat obviously isn’t your guy, but you can choose the highest fiber option available and get your fiber from a lot of other sources, too! Pile some veggie slices and hummus on your sandwich, and you’ll be even with the wheat guys.}

If you’re not feeling sandwiches – SALADS are an amazing option. The darker the greens the healthier, but they’ve all got fiber. Toss some beans on there, nuts, more veggies, and maybe a sprinkle of dried fruit. Choose a salad dressing low in saturated fat with a short ingredient list, and you’re good to go.

chickfila salad spicy southwest and harvest

All these tips apply for dinner, as well as one more big one – swapping your grains. Instead of white rice or pasta, if you usually have it, try brown rice, quinoa, whole wheat pasta… the list goes on. These guys have more nutrient bang for your buck in general! Pair with sautĂ©ed veggies and a pretty piece of fish, and you’ve got… my favorite meal. There are infinite dinner dishes to help you meet your goals – pinterest “vegan/vegetarian meals” or “colorful meals” if you need inspiration! You can always add meat, but these veggie guys have really got the fiber thing figured out.

Moes bowl healthy swaps shrimp
Amped-up healthy moes bowl (brown rice, shrimp, olives, sautéed veggies, sprinkle of cheese, dash of sour cream) @ home with the family.
salmon-sweet-potato-myplate
Fave balanced meal – fish & 3.

Oh yeah, don’t forget about sweet potatoes! My favorite. (~4g/potato!)

Snacks – snacking on raw veggies and hummus, fruits (maybe with a little almond butter) and the like is one of the quickest ways to quench your hunger and also to boost your health (and to make you feel healthier, too!). Fruits and veggies also contain water, which help move the fiber along. More fiber + more water = a happier, healthier you!

Here’s my biggest disclaimer – increase your fiber consumption slowly. If you try to change it too drastically and too quickly, you’ll probably experience some discomfort (bloating, abdominal pain, etc.). Making, say, one change a day (swapping white toast for whole wheat, chips for veggies and hummus, etc.) will assure that your tummy’s microflora have time to adjust to the change in their environment. That’s really what happens! And don’t forget the water to help your body reduce any bloating that might occur. Aim for at least half your weight (lbs.) in water (ounces) a day – or more if you’re pretty physically active. I usually drink at least 100 oz/day, but I’m part camel (kidding). It’s usually best to err on the side of more, but no need to drown yourself.

Fiber helps keep you fuller for longer because it literally fills you up! So, making these swaps should help you to feel more satisfied every day. Studies have actually proven that women lose more weight when consuming more fiber. This should translate to weight maintenance, as well. Less cravings, less hunger pangs? I’m in.

Stay colorful!

Rae