Tuesday, October 23, 2012

Fiber does the body best~

How many times a day, week, month do you hear the phrase "eat more fiber" How many of you proactively build your meals based on how many grams of fiber it will provide you? How many of you think of tree bark when you hear the word fiber? LOL~

By popular demand I have compiled a days worth of what I might eat on any given day to get my daily recommended 25-45 grams of fiber.(this particular day I was an overachiever)

I usually start my day between 5AM-6AM. I am a very busy on the go kind of girl. So everything has to be fast and portable. If I have said it once I have said it a million times, give yourself the gift of preparedness.Have everything you need at home and ready to use. Following is what my day looks like in food and drink.

Drink 8 ounces of room temperature water with a little lemon.(if I remember and have it in the kitchen)
This will get your liver moving and start the digestive fire.


My grooving green smoothie has 22.3 grams of Dietary Fiber in it. Gasp, that's right 22.3 grams baby!

2 cups of raw organic kale= 67 calories and 5.2 grams of dietary fiber
2 Tablespoons of organic Chia seeds=137 calories and 10.6 grams of dietary fiber
1 scoop of garden of life raw vanilla protein powder=90 calories and 3 grams of dietary fiber
1 banana=105 calories and 3.1 grams of dietary fiber
1 cup of Vanilla Almond milk=90 calories and 1 gram of dietary fiber
1 mejool date= 58.5 calories and 2 grams of dietary fiber
1 cup of filtered water

I blend this all up in my vitamix. It is a very high powered blender and will break down the seeds and skins into a liquid equivalent to a smoothie texture.

8:00AM snack

2/3 cup of cereal and 1/2 cup of Vanilla Almond milk= 155 calories and 3.50 grams of dietary fiber


Less than 2 ounces of hummus and 1 serving of nut thins = 193 calories and 2 grams of dietary fiber.
2 cups of kale chips=132.4 calories and 5.2 grams of dietary fiber.
1 sweet potatoe=180 calories and 6.6 grams of dietary fiber.

Afternoon Snack

1 medium carrot peeled= 25 calories and 1.7 grams of dietary fiber.
1 serving of pumpkin seeds=1.8 grams of dietary fiber.


Mixed green salad= 1.2 grams of dietary fiber
1 cup of cucumber with peel= 1.7 grams of dietary fiber
1 medium carrot=1.7 grams of dietary fiber
1/2 avocado= .95 grams of fiber
tomato= 1.5 grams of dietary fiber
Ranch dressing= 0 grams of dietary fiber

Boiled artichoke= 10.3 grams of dietary fiber.

The total bottoms out (pun intended) at 59.25 grams of Dietary Fiber.

35 grams of fiber alone pulls out 245 calories in waste.(info from link below)

Check out this website for a list of high fiber foods to incorporate into every meal.

Until next time~ Peace out, and peas in.


Tuesday, October 16, 2012

It's nothing but a green thing ~ KALE


Kale and many other greens are so good for you. Kale is loaded with nutrients that are essential to your body. It has vitamin K, A, C, B6, B-12, folate,and many more. If you consume 200 calories of kale it provides 15 grams of FIBER! All of you know fiber is our friend! :)

As I was making a batch of kale chips last week, I realized I may have a slight addiction. I was snatching them right off the pan in the oven and eating them, risking a burned hand and mouth just to taste the air crispy goodness as soon as possible. You can buy them at the store for $8-$10 a(very small)bag. OR you can make your own. Kale is a winter crop and in season now, reap the benefit and make some of your own kale chips. It is usually around $2.49 per bundle at a grocery store. I use organic kale. Your family will love them and you will be getting lots of nutrition from the kale.
Here is my basic recipe:

1. 1 Bunch of Kale ripped into bite sizes
2. drizzle a cookie sheet with olive oil
3. place the kale on the sheet and flip it to coat both sides
4. sprinkle very sparingly with sea salt
5. Bake in the oven at 350 degrees Fahrenheit for 10 minutes and then flip or stir and bake another 10 minutes.

Please restrain from snatching them off the hot pan. You can burn yourself. :)

I hope you enjoy these kale chips as much as I do. It is a fun way to add another vegetable to your families diet. I am going to experiment with other greens and more seasonings. Until next time!

Peace, Love and Kale Chips!