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.

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

8 Tips to Make Healthy Meals More Exciting

We all talk about switching over to a better lifestyle, including more exercise and healthy meals, but many of us find those changes difficult to actually make. One reason is that our food choices become habit and we’re attached to our favorite meals. It’s hard to imagine that healthy meals can taste as good or feel as fulfilling. Read more

Cooking Might be the Key to Healthy Eating

Talk about “healthy eating” with just about anyone, and you’re likely to hear groans. Many people feel that eating healthfully can’t also be fun. Aren’t most of the “bad” foods also the tasty ones?

Actually, you might be surprised. Many dietitians will tell you that learning to prepare foods yourself is the first step to eating a healthy diet, and actually enjoying it. Read more

4 Appetite Control Strategies That Might Surprise You

Whether you’re following a weight loss plan, or simply want to maintain your current weight, your appetite often has other ideas. It’s not realistic to depend solely upon willpower, for months or years at a time, because no one could be expected to simply say “no” to their hunger forever. Instead, finding methods of appetite control that work for you will be key to your long-term success. These ideas might surprise you, but have been proven to work for many people. Read more

Does “Eating Clean” Make Sense?

It seems every few months or so, a new buzzword comes around in the health and fitness world. Lately we’ve been hearing a lot of people say that they want to “eat clean”, and crediting “clean eating” to all sorts of miraculous progress such as weight loss or improved immune function. And while the intentions are in the right place, there’s one reason you might not want to focus too much on this trend… Read more

Try These Low-Cal Food Swaps

Yes, you know that eating fewer calories and burning more through exercise is usually the key to weight loss… But all of your favorite foods are so heavy in calories! How can you cut back on your energy consumption, while still enjoying your cravings?

One method is to trick your taste buds, by substituting healthier alternatives for your favorite ingredients. Try some of the following tricks to reduce your overall caloric intake, while still enjoying a satisfying eating plan. Read more

Changing Your Life Starts With… Your Kitchen?

So, you’ve decided to revamp your lifestyle, get healthier, and maybe even pursue medical weight loss with us. You already know that changing your habits is quite an undertaking… But where do you begin?

It might sound silly, but may we suggest your kitchen? Read more

5 Ways to Improved Heart Health

Some of our clients want to lose weight for purely aesthetic reasons. However, most recognize that weight loss will help them live longer, healthier lives. We’re all more prone to certain health conditions as we grow older, but some of us definitely carry a higher risk than others. Considering that cardiovascular disease is the number one cause of death in this country, we should all take steps to improve our heart health, aside from losing weight. Read more

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