Fiber!
Hello Dear Ones,
I want to share with you one of the most powerful things you can do for your overall health and well-being. Eat the recommended daily amount of fiber.
Do you know how much fiber you’re eating per day right now? It’s measured in grams (g) and you can find it on the nutrition labels of foods at your grocery store.
One sneaky fact is that the most fiber-rich food doesn’t always have that nutrition label. That’s right! It’s your fruits and veggies. Those whole foods are bursting with so much fiber.
For example, an apple has about 4.4 grams of fiber, while a pear has 5.5 grams. Half an avocado has about 6.5 grams of fiber. Another of my personal favorites is kale (for real, I love it cooked) 4.1g of fiber.
Foods that do have a label that are powerhouses when it comes to fiber are:
Oats 16.5 g per cup (AMAZING!)
Chickpeas (think all the hummus!) 7 g
Black beans 8.7 g
Chia seeds 9.75 g per oz
Research shows that on average, most Americans are getting about 10-15 grams of fiber each day. The recommendation is 25-38 grams of fiber per day. Only about 3% of Americans are getting the recommended amount of fiber daily.
When you combine adequate fiber intake and proper hydration, it can make an immense difference in your energy levels because it helps your gut function at peak levels. So much of our brain and body is powered by what goes on in our gut. Keeping it functioning well is super important.
If nourishing your body or getting enough fiber or proper hydration has been challenging for you, know that I’m here to help. I’d love to speak with you in a free Where to Begin session. I still have a couple of coaching spots available to begin my signature 100-day program in the next couple of weeks. If you or someone you know may be interested, have them book time now!
As always, I’m so grateful to be a part of your life journey. Thanks for being here with me.
With love and kindness,
Jessica
P.S.
The fun thing I’m doing to take care of myself right now has been a bit of meal prep. I recently discovered that I love overnight oats. I know I’m late to the game on this discovery, but wow! They’re delicious, and I’m going to share my recipe here with you!
I like to use Bob's Red Mill Rolled Oats ½ cup
1-2 tsp maple syrup (depending on how sweet I want it)
1 Tbsp chia seeds
1 Tbsp ground flax seeds
1-2 Tbsp chopped nuts (I love pecans and walnuts)
Milk of some sort (I use non-dairy)
I put all of the dry ingredients in a jar together. I typically make a week’s worth at a time, and I might mix up the nuts, and sometimes I’ll add golden raisins or unsweetened coconut. You can really make this recipe your own depending on what you like. The night before I want to eat the oats, I’ll add my maple syrup and enough dairy-free milk to cover the ingredients and then give it a stir. Then I leave it overnight in the fridge and, in the morning, I top it with whatever fresh fruit I’ve got on hand (I’ve stuck with things like bananas, berries, and apple, not sure I’d recommend citrus).
It’s that simple! And SO incredibly delicious. Let me know if you give it a try 😀
