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Sneaky Ways to Boost Your Fiber Intake

Whether you’re trying to eat a healthier diet and prevent disease, or you’re actively pursuing a weight loss plan, adding more fiber to your diet should be one of the cornerstones of your strategy. Most people eating a typical American diet aren’t consuming nearly enough fiber, and it’s important for several reasons:

  • Fiber helps you feel full
  • Fiber aids digestion
  • Fiber maintains blood sugar levels
  • Fiber can help prevent cravings
  • Fiber intake has been linked to lower risk of certain serious diseases, like colon cancer

So, with that being said, why are our diets so disappointingly low in fiber? There are several reasons, but the main one is that we tend not to consume enough fresh produce. And, our emphasis on “white bread” over whole grain options doesn’t help, either.

Try these trick to sneak a bit more fiber into your diet:

Opt for whole grains. These products are higher in fiber and protein than their “white” alternatives.

Choose popcorn as a snack. One cup of popcorn packs 12 grams of fiber, but only 32 calories. Of course, if you add butter then your calorie and fat content will increase.

Toss some beans into meals. Beans are high in fiber, and their flavors blend well with many dishes. Toss black beans into a salad, or include them in soups.

Skip the breadcrumbs. If you’re “breading” food (like chicken) before baking or air frying it, opt for crushed nuts or oats instead.

Grab an avocado. An avocado makes a delicious snack, and contains 12 grams of fiber. You can also smear it on whole grain toast, or make your own homemade ice cream or popsicles for desserts.

Sneak spinach into your meals. Fiber-rich spinach is easy to add to omelets, sandwiches, salads and more.

Try chickpea flour. It’s higher in fiber than traditional flours, and can be substituted in recipes for pancakes, muffins, and more.

Of course, if you’re pursuing a weight loss plan we also recommend that you come see us. We can help you with nutritional guidance, monitoring, and the support you need to reach your goals.

7 Ways to Get More From Your Workouts

With exercise, just getting started is often half the battle. But let’s assume that you’re following through with your commitment, and you’re getting to the gym (or engaging in some other form of exercise) at least several times per week. How can you support yourself, to reap the best results from your workouts? Read more

3 Ways to Protect Your Cardiovascular Health

Often, when we talk about healthy lifestyle choices, we’re talking about diet and exercise tips that help you lose weight or maintain your weight. After all, being overweight is linked to many serious health conditions, so it makes sense to focus on that. Read more

4 Ways to Reap More Benefit From Walking

It is often said that walking is one of the best forms of exercise. You can do it almost anywhere, all you need is a decent pair of walking shoes, it’s free, and it requires no special skills. Almost anyone can start a walking program, and then gradually increase the length or difficulty of their walks as they get into shape. Read more

Why Does Weight Loss Sometimes Stall Out?

When you first started your weight loss program, you began to celebrate as the pounds gradually melted away. But now, you’ve been “stuck” at the same weight for two weeks. What’s going on? What causes weight loss plateaus, and what can you do about it? Read more

Two Things You Need to Know About Weight Loss

If you have made the decision to overhaul your lifestyle, and make a commitment to weight loss or fitness, we congratulate you on taking the first very important step to a longer and healthier life. This is a decision that no one ever regrets! That’s true whether you’re on a weight loss program due to doctor’s orders, because you’re warding off serious health problems, or simply because you want to look and feel healthier. At the end of this journey you’re going to be so glad you did it. Read more

How to Avoid Dietary Dangers at Restaurants

If you’re planning to travel this summer, you might find yourself dining in more restaurants than usual. This can pose a risk to your weight maintenance or weight loss plan, but that doesn’t mean you should give up on positive results until you return from your trip. If you’re aware of the dietary dangers that lurk in restaurants, it’s actually not too difficult to avoid them. Read more

3 Ways to Soothe Sore Muscles

It often seems inevitable; if you exercise, you’re probably going to experience sore muscles at some point. Delayed onset muscle soreness, or DOMS, usually appears between 24 and 48 hours after a workout. While most cases of DOMS are mild, sometimes you might feel so sore that you don’t want to continue exercising for a few days… And of course, we don’t want that! Staying active is one of the keys to weight loss and better health. Read more

5 Keys to a Longer Healthier Life

It probably won’t surprise you to hear that your behaviors can influence not only your health, but also your longevity. We’ve known these things for years, and they are no secret. However, it might surprise you to learn just how much your choices can affect your health, and how much longer you could live if you make the right ones. Read more

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**Please Note: Although we always try to accommodate walk ins, we do require you to be seen by our Provider in order to start any medical weight loss program. Please give us a call to check availability.


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