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I’ve been thinking of you these last couple of weeks as I’ve been visiting friends and family in the midwest.

Travel can be tough when you’re trying to stay on track with your goals. We are creatures of habit, we do not like our routine to be messed with, and we often walk into a travel situation with no plan at all whatsoever just thinking we’re going to make good choices.

Good luck with that.

“Oh, I can’t have my typical morning green machine smoothie today? F*ck it, then, I’m having pancakes and waffles and a half cup of maple syrup!!” “I can’t squeeze in the spin class I signed up for? Forget it! I’m laying on the beach and not moving ALL WEEK!!!”

LOL. Sound familiar?! Don’t lie to me. We all do it.

Why are we so dramatic?

Pretty soon you’re stuffed, bloated, sluggish, feeling like absolute shit, and thinking, “whatever, I’ll just start over when I get back home. I already feel gross, might as well keep going.”

Honestly though, here’s a pretty easy fix to this problem. A simple travel toolkit! This “toolkit” is something I bring with me every single time I travel to keep my energy levels high, my digestive health on track, and my goals in check.

It’s seriously amazing how just a few little items, along with a few simple habits, can keep my body and health goals completely on track during travel (and vacation!!). And they’re so easy, I know they’ll work for you, too.

8 Healthy Travel Bag Must-Haves
  1. Desiccated Liver Supplements. MY BIGGEST, WEIRDEST ENERGY HACK. I always take this while traveling to keep my energy levels sky high. It’s loaded w B vitamins and iron and no, it doesn’t taste like anything! (ALSO – Perfect Supplements is running a flash sale on these babies so click here and grab them for 15% off! These are a must!)
  2. CHIA SEEDS! DUH! Bring a bag.
  3. And protein powder (I’m partial to Designer Chocolate Mocha) I throw some in a bag use the protein + the chia seeds for a quick protein and fiber-filled coffee in the morning. Add cream or a couple of eggs for extra protein and fat. I know if I start my day like this, I’ll stay on track the rest of the day.
  4. Collagen Packets* – I squeeze in extra protein where I can because protein tends to be tougher to get in on vacation. Collagen is also super gut-healthy! I’ll sprinkle it into coffee, magnesium tea, or soup.
  5. Speaking of Magnesium Tea, I never leave home with my Natural Calm to help me sleep at night. Sleep really is key to feeling awesome.
  6. Probiotics – I never leave home without these babies. Travel is hard on our immune system, and 70% of our immune system is located in our gut. Plus, probiotics can keep us “regular”. Being constipated on vacation suuuuuuucks and it’s so common! More probiotic recs here.
  7. A water bottle. A giant-ass water bottle. Never stop drinking water on vacation – you’ll flush out bloat and keep energy levels high. LOVE this one from Hydro Flask. Super chic, too.
  8. Nut Butter Packets. Justin’s, Barney Butter, Artisana, and Noosh are all great picks. These are perfect for a quicky snack to hold you over between meals!
NO BLOAT GOAT = VACATION GOALS

If you feel great, you’re so much more aware of what you’re putting into your body. If you wake up totally un-bloated with boatloads of energy, you’re WAY more likely to hit up that beach run and choose shrimp tacos for lunch instead of queso and chips.

A lot of our choices during travel are made around the way we feel, so during your summer travels, make sure you pack some serious ammunition. You’ll be SO happy you did.

Plus, who likes to “start over” after vacation? That’s just depressing, right? Vacation is supposed to be a reset button!

Love you guys – have a good weekend and HAPPY TRAVELS this summer!

Megan

**Get 30% at Designer Protein when you use MEGAN30 at checkout.

*As I mentioned, you can get those dessicated liver supps for 15% off right now, but the sale will end soon so snatch it up now! For any other supplements, including the collagen packets and Natural Calm, you can get 10% off using NUTRITIONADDICTION at checkout! 

The post 8 Healthy Travel Bag Must-Haves appeared first on The Nutrition Addiction.

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If I had a dime!! For every time!! Someone asked if me if they should go keto!!

The ketogenic diet is the hottest, spiciest topic in the diet field right now, so dammit, it’s time to address it.

The good, the bad, the I-haven’t-eaten-a-carb-in-4-days-I’m-homicidal. Let’s discuss.

I think the easiest way to write this blog post is in the form of Q&A. Sort of like a little conversation with myself, which feels very natural for me, and you can follow along. Ready?

Q. WHAT IS KETO? WHAT DOES THAT EVEN MEAN?

Keto is short for ketosis, which is a metabolic state characterized by raised levels of ketones in the body that is caused by eating very minimal carbohydrates.

In very, very simple terms, when your body is in a state of ketosis, it’s burning fat for energy instead of sugar (well duh! without carbs, there is no sugar). Which is cool, except that the only way to get into ketosis is through maintaining a super low-carb diet. SUUUUUUPER low carb.

Q. OK SO LIKE, I DON’T EAT CARBS, I JUST EAT PROTEIN AND FAT? LIKE CHICKEN WINGS AND CREAM CHEESE?

A. LOL, um, kind of, but not really. First of all, to get into a state of ketosis, your primary focus has to be on fats, not lean proteins. I’m talkin coconut oil, MCT oil, avocado, fatty fish like salmon, nuts, and seeds. Some cream cheese is ok, but in general, dairy is limited on a ketogenic diet because it does still have some carbs and really, cream cheese is not exactly a health food.

To make this diet really effective, you must focus on HEALTHY fats and getting in lots of greens and fiber, not JUST straight up fat. This can make it tricky and is why I highly highly recommend working with a professional (aaaay!) if you’re going to do it.

Q. CAN I DRINK ALCOHOL?

A. Yeah, if you check my post on alcohol you can pretty much drink whatever I suggest there. The usual suspects. Vodka, tequila. But it will slow ketone production and weight loss. And if you black out and get Taco Bell, you’re on your own.

Q: HOW EFFECTIVE IS THE KETOGENIC DIET?

A: Done right, it’s pretty effective. (key: done right!!) When your body is in a state of ketosis, its first choice of energy is fat, NOT carbs (duh – they’re not present) or protein (which is super cool bc this means we won’t lose a bunch of muscle during weight loss).

We also stop releasing a lot of insulin, because we don’t release insulin unless there’s sugar in our blood, which means our body is consistently releasing glucagon. Glucagon is a fat burning hormone.

Q: IS THE DIET SAFE?

A: Pretty much, yeah. But there are definitely some people with certain diseases or conditions (including pregnancy!!) who should not do keto, and you can find out more about that here. And, of course, ALWAYS consult your doctor before starting a rigorous diet program such as keto.

Q: WHAT ARE ALL THE BENEFITS OF A KETOGENIC DIET?

A: Well, fat loss – we’ve established that.

More than that, though, the ketogenic diet gives your body and brain clean energy AND it’s super anti-inflammatory. Many people report a lot of mental clarity and long-lasting energy when they’re in ketosis. Other benefits include high-quality sleep, more endurance during long workouts (note: you must be in full ketosis for this benefit, which can take up to a week), and reduced cravings/appetite.

Q: BACK UP A SEC, HOW  DO I EVEN KNOW IF I’M IN KETOSIS?

A: You gotta buy the strips to test your pee. If you’re doing this willy nilly you’re going to fail and you won’t even know what it takes and what it doesn’t take to stay in ketosis. Everyone is different. I can’t give you an exact plan that will put you into ketosis, it’s trial and error. Pee on a stick or bust.

Q: WHO SHOULD TRY THIS TYPE OF DIET?

A: Fun fact: Before the ketogenic diet become a major diet craze, it was (and still is) used as a therapeutic diet for brain trauma victims since ketones, which are produced for fuel for the brain in ketosis, can cross the blood-brain barrier and give your brain energy (hence the reason this diet is awesome for mental clarity and brain power!). 

But for the general public, I only recommend this type of diet if you are generally very healthy. Like, if you don’t have your health shit in order, you don’t need to be goin on some crazy diet. You need to get yourself right first.

Talk to your doctor, or to me, to find out the best weight loss path for you.

On top of being healthy, I also only recommend this diet if you are hardcore trying to lose fat over a short period of time. A short period of time meaning 3-6 weeks.

Why? Because while the short benefits are pretty clear, long-term benefits aren’t. It may be perfectly safe to do long term, but for your mental health, it’s important to be able to maintain or lose weight while also eating like a normal human.

Q: WHO SHOULDN’T TRY THIS TYPE OF DIET?

A: Well, obviously anyone listed above. But other than that, anyone who isn’t strict af and ready to make a serious, serious commitment.

It’s not a diet that you can pop in and out of and do half ass and still see results. You can’t “mess up.” Here, let me explain this a little better.

To get into a state of ketosis, it takes 48 hours – 1 week depending on your current diet (if it sucks, you’re looking at a week). “Getting into ketosis” is nasty. You experience flu-like symptoms and as I understand it, you can feel pretty homicidal.

Like, y’all, you’re not eating carbs. You think your body is just gonna be like “ok cool, time to burn fat!” Nah. It’s gonna hate you for a minute. We adapt, but not that quickly.

So if you come out of ketosis because you couldn’t keep your paws off a pizza crust, you’ve gotta start the process over. This is why this such a serious commitment.

Q. WAIT, SO ARE YOU GIVING KETO YOUR STAMP OF APPROVAL? GIRL, YOU’RE ALL OVER THE PLACE.

A: Ha – ok. Let me summarize my thoughts.

Yes: It does work. There’s no doubt about that. It’s science. Ketosis = more fat burn. Ketosis = more mental clarity. This isn’t an opinion. It’s a fact. And any of those anti-diet accounts out there (hell, I’m an anti-diet account so I can talk shit if I want) telling you it doesn’t work is ludicrous. If you’re a healthy person, it works and it’s (probably) safe.

No: This isn’t a fun diet. I can’t say from experience*, but you do have to be diligent, you can’t cheat, working out can be a challenge for some people, and it can definitely put a damper on your social life. You have to test your ketones daily, and suddenly you become a science project instead of a human.

I’ve take a long time to talk about this diet because I feel conflicted. While I know it works, I’ve had *countless* women comes to me who have done the diet, and are now absolutely horrified of carbohydrates.

THIS IS WHERE SHIT STARTS TO GET REAL.

This is no way to live.

The diet culture – even diets that work – is causing a food anxiety epidemic. I feel confident saying this because 98% of the women I work with have it.

So now not only are we overweight (or just struggling with extra weight), but our mental health is being compromised as well.

I wanted to give you the facts – which I did – but before attempting a diet that completely eliminates a macronutrient, I want you to understand that it’s possible to achieve results without being this extreme.

My approach to weight loss is centered around increasing your metabolic rate, and it works. So whether that’s through group coaching (my Metabolism Makeover Challenge) or working with me 1-on-1, I can help you get where you need to be without your life having to suck.

You can also learn more about my methods, which have helped thousands of people lose weight without giving up any of their favorite foods or social life,  here and here.

K I’m tired – that was a lot. And kind of all over the place. But I’m too tired to edit it so I hope you enjoyed that hot mess. I’m sure this is gonna provoke all kinds of questions and comments so hit me!

Have a good weekend, babes!

Meg

The post “Should I try keto?” Yes. No. Maybe. Probably Not. appeared first on The Nutrition Addiction.

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It’s time to give you guys some fresh, new, healthy lunch ideas.

Cuz here’s where I’m at.

I’m so annoyed with food. Especially lunch.

Like, I’m in the middle of my day, I’m working hard, and I have to stop and eat so it better be inspiring and FAST and it’s just not lately.

I know, it’s weird. I mean, this is my job. I feel like I make a meal plan every single day in one form or another. I basically don’t even “cook” anymore I’m literally only recipe testing.

But when I go to the fridge to grab a healthy lunch lately, my first reaction is “uuuuggghhhhhhhh”.

NOTHING sounds good. Even though my fridge is bursting at the seams with good food.

I really don’t think I’m burned out, I think I’m just in a rut. And rut means it’s time to shake it up.

You know how food always tastes better when someone ELSE makes it? Because you just get to sit on the couch and binge on Billions while being served a hot plate? That’s what I’m hoping this does for me.

So whether you’re in a lunch rut,  or you just need some quick, healthy lunch ideas that are easy to take to work or quickly grab from home, I’ve got you. Here are some of my all-time favorites from around the good old world wide web. All NA approved, of course!

Deli Snack Box by Damn Delicious

Wow, I love a snack box. And talk about a quick, healthy lunch. I love any sort of fun variety of snacks that are made into a meal – a snack-inspired #BabeBowl, perhaps? Anyways –  Here’s how I customize this: I do 3 oz deli turkey (protein), a hard-boiled egg (protein and fat), cashews (fat), cheddar cubes (fat), cucumbers (fiber), and Way Better Snacks crackers (fiber). And I add a couple pickles.

Salad-in-a-Jar by Weeknight Bite

Alright so this one probably isn’t one I’d do now just because I work from home and I can handle throwing together my own salad, but I NEEDED to share it with you guys. This used to be my staple in an office. It’s so genius!! It’s really the only way to bring a salad to work if you don’t want your salad to suck, and Lindsay breaks the process down perfectly.

Zesty Lime Shrimp and Avocado by SkinnyTaste

HOT DAMN I love this recipe. I can’t get sick of it. So glad I remembered this baby *running to store to buy shrimp*. Here’s what I do though – I eat the ENTIRE recipe (all 4 servings) except that instead of 1 lb of shrimp I make about 5-6 oz.

Pesto Caprese Quinoa Salad by What’s Gaby Cooking

LISTEN. This recipe is important. It’s great, yes, obviously anything Caprese is kween, but THIS BASIL VINAIGRETTE. You can make it and put it on a turd and enjoy lunch. You’re welcome. Sometimes I like to add salmon to this if have it. Sometimes I add more herbs to spice it up (basically I convert my Herb Pesto to Herb Basil Vinaigrette – check it!)

French Salmon Salad by Kelly Leveque

Man, I love this salad. I don’t discriminate when it comes to delicacies like chicken, egg, or tuna salad, though. You mix some cold proteins with mayo and I’m here for it. I had never made salmon salad before this guy though and I could eat it every day. I’ve been known to eat this on GG crackers, too.

That was fun! I’m feeling inspired. And not so much by all the ground turkey in my fridge (who wants it?). Time to head to the store.

For more quick, easy, DELICIOUS healthy lunch ideas, I’ve got a 30-Day Spring Meal Plan coming out in 2 weeks. If you’re looking to shake things up and want some inspo (like I needed today), pop your email in here and you’ll be the first to know when it’s released AND your email will include a big discount code.

Sound good?

K lmk what you guys are making first! Has anyone tried any of these recipes?

xxMegan

The post 5 Quick, Healthy Lunch Ideas for the Work Day appeared first on The Nutrition Addiction.

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I wanna talk about something that’s been VERY beneficial for me lately in regards to one of my least favorite subjects: BLOATING.

You may have noticed that despite my poor feelings towards bloating, I do like to talk about.

Well, I like to talk about how to get rid of it.

I find that I get most bloated when I drink alcohol. Seriously, for the next 2 days, I’ll balloon up 3-5 pounds. Anyone else!? SO ANNOYING.

The perks of getting older…

Anyways. No reason to sit and whine about it.

Had to figure out a way to nip it in the bud. Or the butt? Whatever that phrase is.

First, let’s break down the ingredients.

Anti-Bloat Turmeric Tonic

2 cups filtered water

1 detoxing tea bag. I like Ultra Slim Tea, but there are tons of detox teas you can use*

1 scoop Further Food Turmeric Tonic**

2 tsp Natural Calm Magnesium

*Senna Leaf and Dandelion are known to be the most effective anti-bloat tea ingredients, so look for those when looking at teas. 

**Keep reading – I’ve got some discount codes for ya at the end.

This tea recipe is L-I-F-E.

I’m so obsessed with this Daily Turmeric Tonic product from Further Food. It’s full of turmeric, ginger, cinnamon, cardamon, and adaptogens. It’s like a giant anti-inflammatory kick in the ass.

When I’m bloated, I usually always feel soooo inflamed and I swear this helps.

Obviously, you can skip the Tonic and just use regular turmeric! I love the tonic though because of the added benefits of all the superfoods and adaptogens. Plus, it’s yummy.

Here’s the thing though. This is ONLY a before bed. Do not drink this in the morning.

If you don’t know about one of my absolute favorite products, Natural Calm, yet – you need to pop over here real quick and read all about it. IT’S SO ESSENTIAL.

Some people get *really* affected by Natural Calm and it could put you to sleep. I personally don’t get that affected by it, but all of these ingredients combined are going to make you have to “go” in a few hours.

You don’t want to be in a meeting when the detox tea hits. *trust*

Benefits are endless: this drink is cleansing, anti-inflammatory, kills a nighttime sweet tooth, full of magnesium and antioxidants, & ultimately the perfect way to end the day if you’re really feeling the bloat.
This drink *for sure* will flush you out in the AM. And, honestly, you may have to get up in the middle of the night to pee, but we’re talking about busting bloat here, not getting uninterrupted sleep. WE CAN’T HAVE IT ALL.
It’ll be worth it, promise.
V IMPORTANT:
this tea is NOT for every day. This is like a once-a-week max type of drink when you’re feeling super bloated. On days you’re not bloated, you can swap out a Sleepy Time Tea or Chamomile Tea. (This recipe is similar to my Sleepy Magnesium Tea, but I’ve been loving this turmeric version lately).
You don’t want to have a super detox tea every day because your body can start to depend on it, which will backfire. If you only use it as needed, though, this won’t be a problem.
ALSO V IMPORTANT:
I’ve got some coupon codes for ya!
You can get a discount using NUTRITIONADDICTION at checkout when buying the Daily Turmeric Tonic!
And! You can get another discount (10% off) when you use NUTRITIONADDICTION anytime you get something from Perfect Supplements, like the Natural Calm. I’m obsessed w this website because it’s *so hard* to know which supplements to trust, and this site has ALL of my favorites.
5.0 from 1 reviews
Anti-Bloat Turmeric Tonic
 
A super anti-inflammatory, anti-bloat, pro-delish nighttime tea!
Author: Megan Kober, RDN
Serves: 1
Ingredients
  • 2 c filtered water
  • 1 scoop Further Food Turmeric Tonic
  • 2 tsp Natural Calm
  • 1 detox tea bag (I use Ultra Slim - you can use anything with Senna Leaf or Dandelion)
Instructions
  1. Add all ingredients to a large teacup and heat for 90 seconds or until hot.
  2. Let steep for 3 minutes, then drink up!
3.2.2704

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THE WEIGHT LOSS PLATEAU.
THE WORST.
THE ABSOLUTE WORST.

K so it’s February. You started a new #healthkick in January and everything was going great. You were losing a pound or two a week, you were feelin yourself.

Then the scale stopped moving.

I mean, it LITERALLY has not moved.

But you’re doing all the same things……soooooooooo this makes NO SENSE.

You start blaming yourself.

You start cursing your metabolism.

You start beating yourself up.

“It was probably that extra serving of mashed sweet potatoes 2 nights ago! YOU IDIOT!! PUT DOWN THE POTATOES!”

First of all, I can promise you that it was not the extra serving of potatoes unless you ate, like 14 potatoes. All at once. Then maybe. But if you can consume 14 potatoes in one sitting you should be less worried about weight loss and more worried about why you’re not entering eating contests bc there’s some real money in it (I think – I actually have no idea – anyways get back on track, Megan.)

There are some pretty concrete reasons why your body stops losing weight – it’s not a medical mystery. Let’s dig in.

1. Homeostasis.

Remember that word?! If not, then maybe you should have paid more attention in science class mmmmhmmmmm.

Your body always wants to be in a state of equilibrium. It’s why your pH and body temperature always remain the same (as long as you’re healthy). It’s why you pee out fluids that your body doesn’t need. Even if you didn’t like your prior weight, your body did. It likes consistency (same). Hates change (same).

So it’s going to fight you. Does that suck? Oh, 100%. Does it feel a little better knowing this is totally normal and it’s not just you and that you don’t suck and that it wasn’t the mashed potatoes? It should. Because you can and will still win this battle if you do it the right way.

2. You’re not eating enough.

Listen. If your strategy for losing weight is to go on a low-calorie diet, you WILL lose weight inititally, but here’s the deal. Your body doesn’t know if you’re sitting on the couch watching This Is Us and eating 2 oz of chicken for dinner or if you are in the middle of a desert having no clue where your next is gonna come from and you just found and killed your own desert chicken.

Our bodies are sooo smart but also sooooo uninformed sometimes.

If you want your metabolism to burn like hot fire flames, you have to feed it. If you want your tank of gas to take you 300 miles, you have to put gas in your damn tank.

3. You’ve lowered your metabolism.

This is what happens when you don’t eat enough. Your body says, “holy sh*t, Karen isn’t eating enough, SLOW EVERYTHING DOWN TO PRESERVE ENERGY!”

This might seem like a major dick move, but I promise you, your body is always trying to just keep you alive. It cares. A lot. You’ve gotta eat – and you’ve gotta eat the right foods that fuel you. This is a balancing act (too much food? too little?) but keep reading – we’ll get to a solution.

4. You’re doing the wrong workout.

I’m going to be super blunt here. If you are trying to reduce your body fat and you’ve hit a plateau, you absolutely need to be lifting weights. Not 3 lbs dumbbells. But something that is going to challenge you and help you build muscle.

The more muscle you have, the more calories you’ll burn by sitting in the hot tub reading a book. Each pound of muscle = 50-150 more calories burned/day.

5. You need to switch it up.

This goes back to our bodies not loving change, and the solution here is to shock it into something different.

This goes for both your eating and your workouts. Been running 10 miles a week? Stop cold turkey and hit the weights for a week instead – see what happens. I dare you. Been doing oatmeal and a green juice for breakfast every day? Try a smoothie with almond butter, chia seeds, almond milk, protein, and a handful of blueberries instead and see what happens.

Try intermittent fasting for a couple days/week.

Try doubling your water intake.

There are a ton of little metabolism busting hacks I want you to try before you just give up. You WILL power through that plateau – I swear.

And if you’re reading this thinking, THIS GIRL IS SPEAKING TO ME RN, then I think you should highly consider joining my February Metabolism Makeover Group. Because really, this isn’t about whether or not the diet you’re on is “good enough” to help you lose the weight you need, this is about whether or not your metabolism is working optimally.

If it’s working optimally, you will absolutely get the results you want

You can click here to get all the deets (I’m turning off registration on Sunday because we start on Monday, February 19!) and ya know what? Because it’s February and this is a particularly hard month for a lot of people, I’m gonna give you $40 off this month (I’ll probably never run it this cheap again but honestly #screwyoufebruary #whyisitstillwinter).

Just use the code FEBRUARY at check out.

k ALSO – if you guys have questions just shoot me an email. megan@thenutritionaddiction.com.

Let’s bust through February and weight loss plateaus TOGETHER.

xxMegan

The post 5 Reasons You’ve Hit a Weight Loss Plateau- And How to Fix It appeared first on The Nutrition Addiction.

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Why is it SO COLD?

I don’t care where you live, it feels like it’s -10 degrees. 45 in Florida? FREEZING. 25 in Georgia? FREEZING. -15 in Iowa? ACTUALLY FREEZING.

So, I guess it’s chili season nationwide.

Wait, do you LOVE white chicken chili? I have no idea how I don’t already have a recipe for this or why I rarely make it. IT’S SO MUCH BETTER THAN REGULAR CHILI.

I mean, this Spicy Veggie Chili is great, and it’s full of vegetables, but sometimes you just need a chili with cream cheese on the ingredient list.

lolz.

Here’s an easy recipe that I recommend doubling, making a big batch of, and either eating all week or freezing! This is ssoooooo much better for you and WAY more delicious than any of those rich, creamy soups you can get in a can.

Here you go!

White Chicken Chili
 
Prep time
10 mins
Cook time
20 mins
Total time
30 mins
 
Rich, creamy, and HEALTHY. The perfect comfort food for cold weather.
Author: Megan Kober, RDN, LD
Recipe type: Soup
Serves: 4
Ingredients
  • 1 Tbsp olive oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 1 tsp salt
  • fresh ground pepper
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp chili powder
  • 40 oz. low sodium chicken broth (5 c)
  • 1 15 oz can great Northern beans drained and rinsed
  • 7 oz can diced green chiles
  • 1 c whole kernel corn (canned or frozen)
  • 6 oz cream cheese cut into pieces
  • ⅓ cup half and half (use coconut milk if dairy-free)
  • 4 cups shredded chicken (rotisserie, leftover, etc)
  • big handful fresh cilantro chopped
  • diced red onion
Instructions
  1. Heat a large heavy bottom pot over medium-high heat. Add onion and garlic and saute until onion is translucent.
  2. Add salt, pepper, oregano, chili powder, and cumin and cook for an additional 30 seconds.
  3. Add chicken broth, beans, green chiles, and corn and bring to a boil. Lower heat and let simmer for 10 minutes.
  4. Add chicken, cream cheese, half and half, and stir until combined and cream cheese is melted. Stir in chopped cilantro.
  5. Top with chopped red onion and more cilantro
Nutrition Information
Serving size: 6 Fat: 14 Carbohydrates: 24 Fiber: 5 Protein: 29
3.2.2704

 

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The moment! You’ve all! Been waiting for!

How have you made it this far into 2017 without my follow-up to You Need To Eat More Fiber, So Let’s Talk About It.

lolllllll

If you haven’t read about WHY you need to eat more fiber (like………because it’s a massive weight loss tool and it’s super detoxing) then first you need to check out this blog post.

Then come back here and get all the goods on my FAV fiber sources.

I want you guys to challenge yourself to eat at LEAST 25 g of fiber/day. (did someone say ‘challenge’? keep reading….) It’ll take some getting used to, so here’s a little guide to get you started. I think the easiest way to do this is to get 8g fiber/meal if you’re eating 3 meals/day.

I typically eat 4 meals/day, so I shoot for 6-8g at each meal.

Add a few of these to your grocery list this week, and then make SURE you read to the bottom because I have a fun little challenge for you to join!

AVOCADOS – 10g/medium avocado

2 for 1 – healthy fat and fiber!

BEANS – 6-8g fiber/half cup

Beans are pretty high in carbs, so be careful, but they’re a great addition if you need to bump up the fiber in a dish!

BLACKBERRIES – 8g fiber/cup

Throw a handful on plain, Greek yogurt with a high-fiber cereal.

CHIA SEEDS – 5g fiber/Tbsp

Add 1-2 Tbsp chia seeds to your AM smoothies!

HIGH FIBER CEREAL – 14g fiber/serving

Be careful with these – they can be loaded with sugar and chemicals. I like Nature’s Path.

HIGH FIBER CRACKERS – 4g/serving

GG crackers, Mary’s Gone, Jilz, Wasa – LOVE making these high-fiber pizzas.

LENTILS – 8g fiber/half cup

A STAPLE esp if you don’t eat meat! High in both fiber and protein.

RASPBERRIES – 8g fiber/cup

Stick mini chocolate chips inside the raspberries for a high fiber dessert!

VEGGIES! – 2-5g fiber/cup

Artichokes, Broccoli, Brussels, and Cauliflower are my top picks, but any non-starchy veggie will do. And you can load up on these as much as you want!

So just some ideas –

You could do a smoothie with chia seeds and raspberries for breakfast. A BIG salad w veggies for lunch. Greek yogurt + berries + high fiber cereal for a snack. And high-fiber pizza for dinner using high fiber crackers.

I kinda like to do a breakfast and a snack that’s really high in fiber, and then I’m a little more flexible for lunch and dinner.

MAJOR KEY THOUGH – when you’re upping your fiber you have GOT to drink enough water. Check the guidelines on how much you should be drinking here. If you don’t, you will get constipated and well, that just sort of defeats the purpose of all of this, doesn’t it?

So, to hold you accountable for eating more fiber…wouldn’t it be fun to do a challenge? From January 21 – 27, I’ll be running a You Prob Need To Eat More Fiber challenge. I’ll send you guys meal ideas and tons of motivation to get that 25 g in each day. It’s not only good for you waistline, but it’s great for your entire body.

SO LET’S DO THIS. Click here, sign up, let’s party.

xxMegan

The post My Favorite Fiber Sources and how to GET IT IN. appeared first on The Nutrition Addiction.

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I’m gonna go ahead and guess that if you are reading this, you probably need to eat more fiber.

Because holy sh*t only 3% of Americans get the recommended dose of fiber every day!!!

THREE!!! PERCENT!!!

OK, wait. Let’s back up a sec and give a little background on why fiber is important in the first place.

If you’ve been following me for a while, most likely you know all about eating PHFF. I probably mention it in every blog post?

I’m a little obsessed.

But, eating PHFF (ps if you don’t know what is it, definitely check out this post first then come back) is sooooooo important for keeping your body in fat burning mode AND just feeling your best all day long.

PHFF stands for Protein, Healthy Fat, and Fiber. But I feel like I don’t talk enough about fiber? I’ve chatted about protein a ton, and I feel like I’m constantly harping on the benefits of eating lots of good fats, but fiber just doesn’t seem SEXY, ya know?

Fiber just gets kind of neglected.

Fiber is found in veggies, seeds (like chia and flax), nuts, fruit, beans, lentils, edamame, and whole grains.

But let me tell you something – fiber IS sexy. IT’S SO SEXY. It’s almost as sexy as blood sugar. For real. And I’m gonna convince you.

9 REASONS YOU NEED MORE FIBER IN YOUR LIFE

 1. BLOOD SUGAR CONTROL

Fiber MAJORLY slows down the release

of sugar into your blood. If you are eating sugar (not just sugar as in candy, but sugar as in bread, pasta, rice, etc), the more fiber you have with your meal, the less of a blood sugar spike you’ll have. The less of a blood sugar spike you have, the less insulin (a fat storing hormone!) you’ll release.

2. APPETITE CONTROL

Fiber “fills” your stomach, making you more full, more quickly, and for a longer period of time.

3. FIBER MAKES YOU POOP

Pooping is SO GREAT ISN’T IT. The more you poop regularly, the flatter stomach you’ll have. (this is really the only thing you’d have to tell me to convince me to eat more fiber)

4. YOU DO NOT DIGEST FIBER

Fiber is a carbohydrate, but you don’t “absorb” the carbs or calories in fiber. So they’re kind of like a free food that makes you full. OH AND ALSO…

5. FIBER REVS UP YOUR METABOLISM

…because you don’t digest fiber, but you’re still consuming it, your body works hard to move it through your digestion system. The act of doing this actually revs up your metabolism, so you burn fat by eating fiber. NICE. (protein does this, too)

6. FIBER = MORE ENERGY

And this just goes back to having steady blood sugar levels. Steady blood sugar = better energy.

7. BETTER GUT HEALTH.

Love this one. Fiber is actually a prebiotic, and prebiotics feed probiotics. So, in other words, it’s like food for the good bacteria in your gut.

8. BETTER SKIN.

Fiber is like a sponge. Its job is really just to travel through your digestive system and soak up crap like bad cholesterol and toxins. And when fiber absorbs the “crap” floating through your body, it DOESN’T come out through your skin. Win.

9. HASHTAG HEALTH.

High fiber foods are prreeeettty much all filled with other nutrients like vitamins, minerals, phytonutrients, and antioxidants. So a focus on fiber is a focus on long-term health.

 So, have I convinced you to eat more fiber yet?

That’s a lot, but it was a really easy list to put together because really, fiber is just that good.

I recommend shooting for AT LEAST 8g of fiber at each meal. I say at least, because you should be getting 25g of fiber each day at an absolute minimum. Shoot for 30-35 for maximum benefits.

Tbh though, sometimes it’s easier to load up and eat more fiber in just one or two meals. Like, use 2 Tbsp of chia seeds + some nut butter + a high fiber protein powder (like Designer) and suddenly you’ve got a breakfast with 15 g fiber. Then, you have more wiggle room later in the day.

Next up: ALL my fav fiber sources to get your 30g in every day! Stay tuned!

xxMegan

OH, ALSO: Get 20% Designer Protein using the code MEGAN20

The post You Need to Eat More Fiber, so Let’s Talk About It appeared first on The Nutrition Addiction.

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