Tips for Boosting Your Fiber Intake

Have you been hearing about fiber a lot lately? Most Americans are not getting the recommended intake for fiber, which can be preventative against diseases like diabetes, diverticulitis and certain types of cancer. Low fiber intake is mainly related to the fact that many do not consume enough fruits, vegetables, and whole grains.

What is Fiber?
Dietary fiber is the indigestible component of plant foods, while functional fibers are isolated non-digestible carbohydrates that can be extracted from natural sources or manufactured synthetically and added to foods/supplements. There are two types of fiber that can be found in food sources: soluble (which absorb water during digestion) and insoluble fiber (which remain unchanged during digestion). Soluble fiber is found in foods like oats, barley, beans, peas, nuts, seeds, citrus fruits, apples, and carrots. Soluble fiber may help to lower cholesterol, reduce your risk of heart disease, and regulate blood sugar levels. Insoluble fiber is found in foods like seeds, vegetables, whole grains, and the skins of fruit. Insoluble fiber aids the digestive system in maintaining regularity and may reduce the risk of colon cancer.

What is the Recommendation?
As per the new 2015 Dietary Guidelines, the recommended fiber intake for women ages 19-30 years old is 28g per day and for males 34g per day. Aiming for about 3-4 servings of fruit and 4-5 servings of vegetables each day can help you to boost your fiber intake to the recommended values.

Top 10 Ways to Increase Fiber (Without Supplements)
1. Read food labels and look for products with at least 3g of fiber per serving.
2. Eat whole fruit over juices. Juices are stripped of their fiber and antioxidant content.
3. Substitute meat dishes (chili, soups, stir-fries) with beans! One-half cup of chickpeas has 8g of fiber!
4. Choose whole grain varieties over refined counterparts (i.e. 100% whole wheat pasta for white).
5. Swap white rice (0g fiber) for quinoa (1/2 cup = 2.5g fiber).

6. Snack on fresh fruits like oranges, which have 3g of fiber and raspberries, which have 8g of fiber per cup.

7. Keep the skins on your fruits and veggies when possible to retain all of the fiber. A medium sweet potato with the skin on contains 4g of fiber!

8. Power-up your breakfast with oatmeal (1/2 cup dry = 4g fiber) + nuts (1-ounce almonds = 3.5g fiber) + flax or chia seeds (1 tablespoon = 4g fiber) + fresh fruit. 

9. Power-up salads with fresh veggies, beans, and seeds.
10. Power-up sandwiches by choosing a high-fiber bread and topping with avocado (1/2 cup = 5g fiber) instead of mayo.

While it may seem impossible to get enough fiber in the day, you can start by making simple swaps. Try using whole grain bread versus white or swapping in spiralized zucchini for a pasta base. Making small changes can help you to form new and healthy habits. One thing to remember when increasing your fiber intake is to drink plenty of fluids. Also, increase your intake slowly to avoid GI discomfort.


Reference: https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf

Top 3 Tips for Sticking to Your Goals

Happy February! How is everyone doing with your resolutions? In January, it seemed a bit easier to get working on those new goals; however, once February hit, is often a bit harder to keep yourself on track. It can be discouraging to lose that momentum when you are trying to start or change a habit. When you find yourself getting off track with any goals or resolutions, it may be a good time to remind yourself why you are doing this. This can help to motivate you to keep moving forward on your healthy lifestyle journey. 

Below are my top 3 tips to help you stick with your New Year's resolutions (or goals for that matter)!

1. Track your progress. 
If you haven't tracked your progress since January, think about starting now. When you track your goal progression, it makes it easier to look back and see how far you have come from your starting point. You can try different methods of tracking like keeping a paper journal (for daily and/or weekly accomplishments), making checkmarks on a monthly calendar, using an app or web-based program, etc. Tracking your progress also comes with planning. If you have a busy lifestyle (like most of us do), try scheduling a time for exercise in your calendar or circling the day where you are going to meal prep. 

2. Re-evaluate your goals. 
Reassess those goals monthly (or even weekly) to see if they need to be altered in any way. The goal you set in January may not be relevant to where you are in February. Also, make sure the goals you set are not too vague or unrealistic. Aiming for a 30-pound weight loss may be a great long-term goal; however, it can also seem a bit intimidating. If you still want to shoot for the weight-loss, think about weekly smaller goals you can focus on, which could mean aiming for 1-2 pounds of weight-loss. Also, when thinking about your goals, ask yourself how you plan to achieve that goal. Do you need to cut back on added sugars, incorporate more exercise, or increase your fiber intake? Breaking down your goals and being more specific about what you are going to do can help you to accomplish them. 

3. Make healthy eating and fitness fun.
Often, preparing healthy meals and exercising can be seen as a chore or something that you SHOULD do (and not WANT to do). Think about switching up your routine to make it more appealing. If you're trying to incorporate more exercise, find a walking partner or coordinate with someone to meet up at the gym. If you're trying to eat more fruits and vegetables, look for fun and different recipes to try. You can even get your family/friends involved by doing a "meal-prep-Sunday" event! Putting a creative spin on your goals can help boost your motivation and positivity, which both can make a huge difference in your healthy lifestyle journey!

Post is co-authored by Felicia Porrazza (Owner & Registered Dietitian at PorrazzaNutrition) and Christine Farinella (Dietetic intern with the University of Delaware that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University). 

Top 6 Meal Planning Tips

How many of you reading this are currently meal planning or have tried it in the past? It can be difficult to plan meals while working, going to school, and managing other activities. You may even feel like you prepare the same meals over and over again, which may get a bit boring. Planning your meals can be such a great tool to help you eat a more well-balanced diet! Planning can also help you to be less tempted to order out, which can get quite expensive. Today, I would like to share with you my top 6 meal-planning tips, in case you're feeling stuck or in a dinner rut!

1. Take some time to look for different recipes. 
Don't be afraid to try something new; it may even make it into your weekly meal rotation! Check out websites like Pinterest, Allrecipes, Food Network, etc, for a plethora of recipes for every cooking level and food preference. 

2. Ask your family what they would like to it. 
They may have some ideas or new favorites that they would like to see more on the kitchen table. This can take some of the pressure off of you, while cooking up something delicious you know your family will enjoy.

3. Take advantage of grocery store sales and ads. 
Don't throw those ads to the wayside while you sifting through your daily newspaper. Browse through the ad for some meal inspirations that won't break the bank. Remember to aim for a non-starchy vegetable (like broccoli or brussels sprouts), protein, and high-fiber carbohydrate (like sweet potatoes or quinoa) for each meal. 

4. Create a theme for some days of the week. 
Meatless Mondays, taco Tuesday, pasta Wednesday, and so on and so forth. Creating a theme will give you a starting point when planning meals. Even if you are making a familiar recipe, try switching up some of the ingredients. For example, on taco Tuesday, try swapping in beans for ground meat or using ground chicken. For pasta Wednesday, try a new low sodium pasta sauce, higher fiber pasta or even a new vegetable. 

5. Repurpose leftovers. 
When planning out meals (or theme-nights), remember to designate a day of the week (or two) for leftovers. Those leftovers can really add up and you want to utilize them before they end up going bad. If you don't have enough for a whole family meal, use leftovers in your lunch box for work or incorporate them into a new dish. Let's say you made a baked chicken (or tofu for my vegan/vegetarian friends) recipe on Sunday, but there isn't enough to make another full meal with it. Instead, dice it up and add it to a casserole with extra veggies, a low sodium broth, and some quinoa or brown rice. Or, use leftover proteins on a fresh bed of greens. Get creative with those leftovers!

6. Utilize your freezer. 
If you find that you can't cook a lot during the week, try to double your recipes when you do cook. You can freeze whatever isn't eaten and defrost it at a later time when your stuck on a meal idea or don't feel like cooking.

Leave a comment and let me know how your meal planning/prepping is going and if any of these tips have helped you to step up the variety!

Butternut Squash and Apple Soup

Happy New Year! It’s amazing how quickly the new year came upon us! Have you all made your resolutions yet? 

Previously, I wrote a post about some of the winter fruits and vegetables available. Today, I’d like to focus more on the tasty butternut squash. Butternut squash is a good source of fiber, potassium, and magnesium. It is also naturally fat and cholesterol free! A half-cup contains only 50 calories, yet, provides you with 260% of your daily value for vitamin A and 40% of your daily value for vitamin c, which can help support your immune system. 

Now, after reading those quick facts about butternut squash, it sounds pretty enticing, doesn’t it? Makes you want to put it in your shopping cart during your next grocery shopping trip, huh? But, you may worry that you won’t be able to cook it right away or you’d like to find a recipe first before you cook it. Worry not! Butternut squash is a hearty vegetable that can be stored up to about a month in your pantry. When choosing butternut squash, pick one that is heavy for its size, is free of bruises, and is more tan in color than white. Below is a delicious recipe for homemade butternut squash and apple soup. Hope you enjoy it as much as I do!

Butternut Squash & Apple Soup

Total Time: 60 minutes (stovetop), 5-7 hours (crockpot)

Yield: 3.5 quarts

Servings: 6

Ingredients

1 butternut squash, peeled and seeded

1 tablespoon unsalted butter (I used a flaxseed oil variety)

1 tablespoon olive oil 

1 cup water

2 cups low sodium vegetable broth 

2 large onions, chopped 

2 medium apples, chopped 

Dash of salt and pepper

*Roasted butternut squash seeds (optional)

Directions- Stove Top

1. Sauté butter, olive oil, and onions in a large pot for about 5-10 mintues, stirring occasionally.

2. Cut squash into chunks and add to pot with apples, salt, pepper, water, and broth. Bring to a boil, cover, and cook over low heat for about 30-40 minutes.

3. Remove soup from pot and puree in a blender or use an immersion blender right in the pot!

4. (Optional) Top your soup with a sprinkling of roasted butternut squash seeds.

Directions- Slow Cooker

1. Sauté butter, olive oil, and onions in a small saucepan for about 10 minutes, stirring occasionally. Transfer onions to the slow cooker.

**You can also lightly cook the onions in the bottom of your slow cooker. 

2. Cut squash into chunks and add to your slow cooker with the apples, salt, pepper, water, and broth. Cook for 5-7 hours on high heat.

3. Remove soup from slow cooker and puree in a blender or use an immersion blender right in your slow cooker. 

4. (Optional) Top your soup with a sprinkling of roasted butternut squash seeds.

Nutrition Information (approx. 1 cup) 120 Calories, 3.5 g Fat, 68 mg Sodium, 445mg Potassium, 23g Carbohydrates, 5.5g Fiber, 1.5g Protein, 170% Vitamin A, 38% Vitamin C, 16.5 % Vitamin B-6

*Roasted Butternut Squash Seeds

Instead of discarding your butternut squash seeds, set them aside and use for a soup topping or quick snack! Simply rinse your seeds in a small bowl of water (to remove stringy flesh) and pat dry on a towel. Spread the seeds on a greased baking sheet, drizzle them with a splash of olive oil, and sprinkle on seasonings of choice. Bake for about 10-15 minutes at 300 degrees F.  Keep an eye on the time for smaller seeds so that they do not burn. 

Seasoning Blends: 

-Sweet: Cinnamon, nutmeg, maple syrup

-Savory: Paprika, garlic powder, salt, and pepper

Post is guest written by Christine Farinella - Current dietetic intern with the University of Delaware that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University. Recipe credit to Felicia Porrazza of PorrazzaNutrition. 

References - fruitsandveggiesmorematter.com 

Tips for Using Winter Fruits and Veggies

The cold weather has been creeping upon us, which means that winter is right around the corner. Though we have to embrace this cold weather, there is something we can look forward to --- winter vegetables and fruits! Yes, those delicious, hearty vegetables that amp up our soups, and fill our homes with a distinct aroma while roasting, and those sweet fruits that we look forward to helping build our immune system! You may be wondering what’s so special about these fruits and vegetables, and what on earth am I supposed to do with them? Well, you have come to the right place, because today's post is all about that!

Winter Squash

Winter squash is typically the first vegetable that comes to mind for this season. What is wonderful about these vegetables is that they are harvested in the fall and can last through the wintertime. There are a variety of squashes that fall under this category, such as butternut squash, acorn squash, spaghetti squash, sweet pumpkin, and delicata squash. These vibrant squashes are rich in antioxidants (vitamin C and E), potassium, and fiber! Roasting these vegetables brings out their natural sweetness and fills your home with a delicious, nutty aroma. Winter squashes also make excellent soups and side dishes to help warm you up during the cold weather!

Clementines, Mandarins, and Tangerines

Now, you may be wondering what the difference is between these 3 fruits since their names are often used interchangeably. Tangerines and clementines are a type of mandarin. Clementines tend to be sweeter, easier to peel, and are usually seedless. Tangerines, on the other hand, are a bit more sour and contain seeds. Both fruits have great antioxidant properties with more than a day’s worth of vitamin C! These immune-boosting fruits are great for this time of year when cold and flu season is in full effect. These little guys last around a week in the fridge, and are great to keep on hand as an on-the-go snack!

Kale

Kale has grown in popularity due to it being labeling as a “superfood.” This dark, leafy green is a member of the cabbage family, and has a bitter taste. Kale is very versatile when it comes to cooking since it can be used in soups, roasted into kale chips, eaten raw in a salad, or sauteed in a stir-fry (just make sure you cut the tough rib out). This green is an excellent source of vitamins A and C, and a good source of calcium and potassium. Below is a delicious and simple kale chip recipe that is sure to satisfy your crunchy snack cravings.

Simple Kale Chips

Ingredients

2 cups kale leaves (washed, de-stemmed, and torn apart) )

1 tablespoon olive oil

Salt and pepper to taste*

Directions 

1. Preheat oven to 375 degrees F.

2. Place kale leaves on a large baking sheet. 

3. Drizzle kale with olive oil and spices*.

4. Bake for about 15 minutes, keeping an eye on them so they do not burn. 

*You can use any combination of spices for your kale chips, such as: garlic powder and parmesean cheese, hot pepper flakes, cayenne pepper with lemon zest, or your favorite seasoning blend! 

Post is guest written by Christine Farinella - Current dietetic intern with the University of Delaware  that holds a Bachelors of Science in Nutrition & Dietetics from West Chester University. 

References:

-Fruitsandveggiesmorematters.org - Thekitchn.com - Acefitness.org - Diffferencebetween.net - Foodnetwork.org

Healthy Holiday Tips

As we are nearing Thanksgiving, instead of ditching your healthy eating habits until January, create a balanced strategy to help avoid that dreaded weight gain. I have been saying to all of my clients this week to focus on incorporating healthy foods and habits versus just letting everything go for the next month and a half. With all of the stress of this season, having a well-fueled body can really help to get you through the day. Think about how much better you may function/feel with a good night's sleep and well-balanced breakfast? One thing is for sure is that this can definitely help you to walk away from tempting treats versus if you skimped on the healthy food when you woke up.

I don't think of the holidays as a time to be super stringent with your healthy diet. I mean, in all honesty, that is why I promote a healthy lifestyle versus a quick-fix-diet because of the fact that you can splurge every once in a while and not feel guilty for "going off your diet." It would be unrealistic to say to someone to avoid every sweet and treat at holiday dinners and parties.

So, what does a healthy lifestyle look like during the holidays then? It starts with realistic expectations. Don't say to yourself that you are going to aim for a 10-pound weight-loss from now until January if you KNOW that you probably won't reach that. All that does is set yourself up for failure and disappointment. Instead, try and focus on weight maintenance. Another realistic expectation may be to keep up with your gym or walking routine or continue to eat veggies and fruits every day (if you already are doing this consistently). It is hard enough to change your habits, let alone making major changes during the stress of the holidays.

Also, trying aiming for meal balance when you go to parties or settle down for dinner. Try to incorporate 1/4 of your plate as lean protein (turkey, chicken, fish, beans, tofu), 1/4 as whole grains/starchy (brown rice, quinoa, potatoes with the skin on, etc) and 1/2 as non-starchy veggies (broccoli, asparagus, salad, cauliflower, green beans, brussels sprouts, etc). If you know your having stuffing and mashed potatoes, try skipping the extra carbs in the rolls. Try really slowing down your meal and enjoying what is on your plate. Practice portion control with smaller scoops and plates. You can always go back for more later.

If your not in charge of the cooking this year, try just bringing a healthy side or dessert. You can still enjoy what is offered; however, at least you know you have one healthy option to fall back on. Something like veggies and hummus or fresh fruit with a light dip can be a quick and simple alternative. Don't go crazy trying complicated and new "healthy" recipes. Even doing simple swaps like brown rice for white rice in a casserole or plain Greek yogurt for sour cream, or using 1/4c less sugar in baking and adding 1 teaspoon of vanilla extract can all add up!

In the end, remember that the holiday season is about being with family/friends, not just the tasty food. To be your best self, you need to fuel your body properly and maybe even spending a little time recharging those batteries (i.e. sleeping more, going for a walk, reading, taking a long bath, etc)!

Happy holidays!

Oatmeal Recipes Galore!

Oatmeal is one of my favorite breakfast to make. Oats are packed with soluble fiber, which help to work to clear away compounds in your intestines that can contribute to high cholesterol. Soluble fiber can also help with blood sugar regulation and weight management.

During one of my recent cooking classes, I made a few oatmeal varieties and the participants loved it! Hope you enjoy them as much as they/I did :)

Cocoa-Banana Oatmeal
Ingredients 
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small banana, mashed
1/2 teaspoon almond extract (can sub in vanilla extract)
1 teaspoon cocoa powder
1 tablespoon almond butter (can sub in peanut butter)
1 tablespoon sliced almonds (optional)

Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients (except sliced almonds) and cook for about 5-7 minutes.
3. Top oats with sliced almonds and serve!

**You can also add in a sweetener of your choice if the banana is not enough for you. You can also add in ground flaxseeds for a boost of healthy fats, fiber, and protein.

Nutrition Information: 368 calories, 15g fat, 153mg sodium, 54g carbohydrates, 14g sugar, 9g fiber, 9g protein

Apple Cinnamon Oatmeal
Ingredients 
1 cup unsweetened almond milk (can also use coconut, soy, etc.)
1/2 cup old fashioned oats (I also used steel cut and it worked great!)
1 small apple, diced
2 tablespoons unsweetened applesauce
1 teaspoon brown sugar (can eliminate for lower sugar recipe)
Dash cinnamon

Directions
1. In a large saucepan, bring milk to a boil.
2. Add remaining ingredients and cook for about 5-7 minutes.

Nutrition Information: 257 calories, 6g fat, 152mg sodium, 49g carbohydrates, 18g sugar, 8g fiber, 6g protein

One last comment about these recipes. A lot of the sugar is coming from natural sources like the banana and apples, so don't be too concerned about those numbers. Also, with having fruit/nuts, you are also boosting the fiber content of the recipe. Remember, to leave the skin on with your apples since that is where a lot of the fiber and nutrients are.