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Fiber

Currently Eating Loving

4 Things I am Currently Eating & Loving

4 Things I am Currently Eating & Loving

I know good things and I get a kick out of sharing them with others.  Food is no exception.

The grocery store is overcrowded with overwhelming choices.  If you are like me, you enter when you are hungry and pressed for time. My girlfriends fall into one of two categories when it comes to grocery shopping: #1. Love strolling grocery aisles and turning over labels, but that is a time luxury reserved for…almost never. #2. The grocery is a horrible place and anytime spent there is a time waster.

Which type of grocery shopper are you?

Either way, both types of friends grab basically the same food week after week.  You buy what is familiar, you buy foods that you know fit into recipes you commonly make, and you buy what you know your family will like.  I get it. The effort to be creative to think of protein, fat, and fiber foods combined with then FINDING those foods. Good grief.

Here’s the good news!  I found some delicious options!  Jot these down, print this email, or copy the “little recipes” into the notes section of your phone so you have them the next time you are at the store.  Getting the ingredients in the house is a huge accomplishment!

BREAKFAST

36714DE1-AB43-4A28-B489-62BDCE8FCD53Simple Breakfast Bowl 

I love this because it is protein, fat, and fiber.  I also love it because I can make it in 2 minutes and no cooking or dishes are required.   I have been known to use this in a pinch as an afternoon snack! This is a kid-approved breakfast and snack!

 

LUNCH

778a84ca-40f2-4a9f-b1d1-f16e74383e11Cauliflower crepes

I find these in the refrigerated deli section. They offer protein with no net carb.  I love these as an alternative to a salad wrap or tortilla wrap. They are delicious topped with a little cream cheese and turkey and rolled up. They are also delicious topped with scrambled eggs.

 

A New Kind of Wrap

This is such an easy (and quick) Lunch or Bridge Snack.  The trick is having the goods in the house.

 

 

 

ScrambledEggCrepiniEasy Eggs

I have been making scrambled eggs with leftover vegetables from dinner, and top with a pinch of Parmesan cheese.

 

 

BRIDGE SNACK

Bridge Snack between 4:00-6:00 gives me the willpower to skip all after-dinner snacks!  Try it!

GG Crackers small4 GG crackers topped with Greek Whipped Cream Cheese, Sliced Turkey, and Everything But the Bagel Seasoning.  They are DRY (you need to acquire a taste for these) but a great base for fat and protein. You will burn more calories eating these than if you skipped them.

Bridge snack is so important for hunger and appetite control as I enter into the evening.  This ruins my dinner, stretches my stomach (signaling my brain that I am full) and gives me the control I need to choose a protein and vegetable dinner, in the right portions.

DINNER

C4210358-FC9E-462B-ADC8-377382C789FBEasy BBQ Chicken and Broccoli Rice

This is a fast and DELICIOUS dinner that is family approved!

I would suggest that you double the recipe because the leftovers are incredible!

You will thank me for this one!

 

What is the hardest part of all these delicious meals that I am loving? Remembering this list of ingredients and buying them!  It’s a trip to “easy town eating” once you get these things in your house!

 

What are you loving right now?

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Originally posted 2020-02-16 17:14:18.

GG Crackers small

GG Crackers… Anyway You Like ‘Em

GG Crackers… Anyway You Like ‘Em

It’s no secret from my insta stories that I love GG crackers!    I get tons of questions about these, like where to find them, why I eat them, and what to put on them.

They are a great high fiber/low net carb way to get your fiber up while keeping calories and carbs low.  I admit they are dry & bland. They are not like Doritos or a Cheez-It that you would eat for fun. These are functional and a great way to help you get your fiber number up. Pro tip:  you want to keep water close by when you are eating them. I have tried a lot of alternatives but this is the gold standard for high fiber, low net carb, low calorie. Again, not as delicious as a stand-alone but they are a great vehicle for foods like I have below.

 

  1. Greek Whipped Cream Cheese, raspberry, ZenBasil seeds (Lady Diana’s fav).
  2. Kite Hill cream cheese (dairy-free), salmon, & dill
  3. Rao’s Marinara, turkey pepperoni, & low-fat mozzarella
  4. Avocado, hard-boiled eggs, everything but the bagel seeds
  5. Peanut butter and banana and ZenBasil seeds
  6. Guacamole and turkey and red pepper flakes
  7. Chicken Salad
  8. Hummus, cucumber, tomato, & balsamic vinegar
  9. Scrambled eggs (top with feta if you can do dairy)

 

Have you tried GG’s yet? What’s your favorite combination?

Originally posted 2020-01-16 16:30:01.

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What is Fiber and How Does it Affect your Body Weight?

What is Fiber and How Does it Affect your Body Weight?

Erin recently asked me, “Where exactly does fiber come from?” She didn’t mean what sources of food have fiber, she wanted to know WHERE the fiber in the food came from.  If you have ever wondered…it is found in the tough cell walls of plants.

Fiber is found in fruits, vegetables, legumes, and whole grains.  Fiber is not found in animal products.

What are the 2 types of Fiber and Why Do you want Both

#TransparentSoluble Fiber

Soluble fiber swells like a sponge in the stomach giving a food a jellylike bulk that makes you feel full.  Soluble fiber also binds with calories and fat in the stomach and intestines and pulls them out of the body before they can enter the bloodstream.  Good sources of soluble fiber are oatmeal, oat cereal, celery, carrots, cucumbers, blueberries, dried pears, apples, oranges, pears, lentils, strawberries, raspberries, nuts, and beans.

Most whole plant foods contain both types of fiber.  Eating a variety of fiber-rich foods will provide you with beneficial amounts of both.

#Transparent-2Insoluble Fiber

Insoluble fiber, also known as roughage, includes the woody or structural parts of plants.  Insoluble fiber works like nature’s broom.  It helps to speed material through the digestive tract.  These burn calories in the process.  Good sources of insoluble fiber are root vegetables with skin, broccoli, apples, grapes, raisins, whole grains, wheat bran, corn, bran, couscous, brown rice, nuts, seeds, whole wheat, carrots, green beans, dark leafy vegetables, and cruciferous vegetables like cauliflower.

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P.S.  If you are looking for an excellent fiber powder source that includes both soluble and insoluble fiber, this one is my favorite for smoothies and baking!

Follow me on Instagram and see how I incorporate this into my families lifestyle

Originally posted 2020-05-02 16:26:13.

Scale and feet

Sometimes the scale does lie…

Sometimes the scale does lie…

Question: Where on your body are you trying to lose fat?

This week, one of my clients asked me if it’s normal to NOT see the scale change despite eating healthy, working out and liking the way she is looking and feeling.  She didn’t have a lot of weight to lose when she signed up for SOS (Suz on Your Shoulder) and really was hoping to tone up so she could feel confident and fit. Now that she’s lost 7 pounds… the scale isn’t changing as much but she is noticing changes in her body.  Her bra is loose, her jeans are wiggly, and shirts don’t pull across her back when she is working at the computer. The old her would’ve been upset without seeing the scale change.  Here is what is happening: she IS making progress because she is losing body fat!

Here is the truth: weight loss is different from fat loss. As a Certified Nutritionist that specializes in weight loss, my 1:1 clients weigh themselves weekly and we use those numbers to guide my personalized recommendations when working together in my programs. Weight loss is so much more than just how much you weigh on the scale. In fact, I always tell my clients our number one goal is not just weight loss… it’s to create a body you feel confident and comfortable in and to have food peace no matter what number is visible on the scale!

The number on the scale does not tell you if you’re toned. This is the value of working 1;1,  when I explained to my client that although the number on the scale isn’t changing, her body is which 100% means she is making progress. That’s because when you eat the proper amount of food and strength train (even at home) you can lose fat while maintaining or even building muscle! As this happens, the scale may fluctuate with no significant changes BUT your body is going to look fit and strong!

Are you trying to lose fat so your arms and legs look toned and feel better?  Now’s the time to put in the WORK to lose that extra weight while we’re hibernating at home so you can come out of quarantine 2020 feeling like the most confident version of YOU! My 1:1 Program called Babysit My Plate shows you exactly how to lose fat by eating the right foods and making healthy food choices.

What is one thing (besides the scale) that you use to track and measure your progress or hold yourself accountable?

Click here for my Favorite Fiber Finds

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PMS Symptoms Relieved

PMS Symptoms Relieved

We’ve all been there: Your clothes refuse to fit right, you’re exhausted, and you have major cramps. It’s the PMS predicament.

Did you know that fiber can be one of the best things to counter your PMS symptoms?

Fiber regulates your system, which helps to ease the belly bloat and puffiness.

Not only that, but fiber also aids in keeping your cravings for sugary, unhealthy food at bay by stabilizing your blood sugar levels.

But the best is yet to come! Fiber can actually help with those awful cramps too!

High fiber, non-starchy vegetables contain vitamins like beta carotene,  zinc, and vitamin E which work together to ease abdominal cramps!

One of the causes of the PMS symptoms is what you eat. The biggest offenders are processed and refined foods (think Doritos or Chips Ahoy). Salty foods cause fluid retention and alcohol/caffeine may affect your energy and mood.

What should you be eating to ease these symptoms?

 

#TransparentFiber-Rich Foods.  Fruits & vegetables, whole-grains, and legumes

Green Leafy Vegetables have a diuretic effect and a great source of Calcium, Vitamin K, and Magnesium.  They can help minimize period effects.

*These fiber-rich foods help maintain proper hormone balance and bind with estrogen and usher the extra out of the body.

 

#Transparent-2Plant-Based foods.  Vegetables & fruits, nuts and seeds, and herbs

Flaxseed helps promote healthy estrogen metabolism.

 

#Transparent-3Calcium-Rich Foods.  Sardines, salmon, broccoli, kale, &  Kiefer are well known PMS fighting foods

Wild-caught fatty fish (salmon) helps to reduce pain and inflammation that make PMS symptoms worse.  Fatty fish is high in Omega 3 fatty acids, an essential nutrient.

 

#Transparent-4Avocado.  Another benefit of avocado is that it aids in balancing hormones.  This healthy fat is also filled with magnesium (promotes a feeling of calmness), potassium and B-6.

 

A diet high in vital nutrients like those listed above is a key way to minimize PMS symptoms.

What do you do to care for yourself?

 

Article Referenced

https://draxe.com/health/pms-symptoms/

Originally posted 2020-03-01 14:21:20.