Hyperpalatable foods

Food is a necessity. It is essential to the human body for survival. The type of food we consume however, can be the difference between surviving and thriving. 

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Many of the foods we see lining our grocery store these days are what I refer to as HYPER-PALATABLE. These foods are designed to be highly palatable and are far less nutrient dense than whole foods. Hyper-palatable foods are typically highly sweet, salty, and or fatty. They are engineered to deliver flavor that far surpasses the flavors available in natural foods i.e. grains, fruits, and vegetables.

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Not only are these foods lacking in nutrients they are extremely addictive. They stimulate the dopamine center of the brain (the "feel good" neurotransmitter associated with bliss, euphoria and motivation ) and create a feedback loop to make you desire more of the food consumed that created your initial good feeling. Thus training the taste buds to receive less pleasure from whole foods while desiring and seeking out those hyper-palatable foods instead. Leaving you lacking in nutrients while reaching for more, and struggling to navigate food addiction.

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Today, these hyper-palatable foods have come to be cheap and easily accessible dominating the majority of the American diet. 

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But there is good news! We can retrain our palates. We can come to enjoy, love, and crave simple foods again! 

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By lowering your consumption of hyper-palatable foods and increasing your intake of nutrient dense, whole food, you can bring balance back into your life. You can enjoy the natural sweetness of an apple again, and the ability to tune into your natural hunger and fullness signals. 

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I guarantee the reward of health and food freedom will be far greater than the short-lived dopamine hit of hyper-palatable foods.

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Over the next few weeks I will be breaking down what whole foods are. What a macro and micro is, why they are important and how we can begin to introduce more into our diet and lifestyle, slowly moving away from these hyper-palatable foods that plague our grocery store aisles. 

 

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FABULOUS Fiber

What is fiber?
Fiber is a plant-based carbohydrate.  - Notice how it is only found in plant-based sources?! FIBER IS IN ALL PLANT FOODS! - Think vegetables, fruits, grains, beans and legumes. 

Types of fiber
Fiber is classified into two main groups, soluble fiber and insoluble. Based on its ability to dissolve in hot water fiber is either soluble or insoluble.  

Soluble 
This fiber dissolves in water and helps to slow the emptying process in your stomach. This helps you feel full longer as well as stabilizes your blood glucose levels. It can also help reduce cholesterol and improve overall digestive and immune health. 

Examples of soluble fiber include beans, avocado, sweet potato, flax seed, chia seed, pears, psyllium husk, most vegetables and more. 

Insoluble
This fiber does not dissolve in water. When it moves through the digestive system it doesn't change. It will help soften the contents of the bowel and support regular movements. Not only does it help keep us full but it keeps the bowel environment healthy. 

Many whole foods that contain soluble fiber also contain insoluble fiber as well. Examples such as beans, lentils, whole grains, vegetables, corn and more. 

*Neither type of fiber can be broken down by our own human enzymes. Instead, they feed the microbes in our guts. When these microorganisms eat the fiber we consume, they produce a number of important byproducts that are important to human health, including vitamins like K2 and B12, short chain fatty acids, and organic acids.

Why is fiber important?
Fiber has many benefits to the body. Most likely you are thinking for the digestive system and bowel movements.  Yes, dietary fiber is important for our digestive health and regular bowel movements. However, fiber acts to slow the rate of digestion, which slows the rate of sugar being absorbed in the bloodstream, aiding in stabilizing blood sugar. 

How much do you need?
The average American gets about 15 grams of fiber daily (much less then what we need). Everyone has unique bio-individual needs for fiber. In general I recommend 30- 40 grams of fiber a day. However some individuals can thrive on much more and some can only tolerate small amounts. (needing to slowly train the gut to take in more over time) When you begin to add more fiber you may get stomach cramps and gas, so remember to change your diet gradually and increase fluids to reduce discomfort.


You can boost your fiber intake by:

•  Eating a variety of plant-based foods 

• Sprinkling psyllium husk on your food

• Handful of nuts and seeds

• Add chia seeds to your water  

• Try replacing rice with quinoa 

What about supplements?
If you're wanting to boost fiber intake supplements may seem like a good idea.... However, the best possible option for consuming fiber is through whole food sources. Fiber supplements should really be a last resort, unless directed by a doctor. If you do however reach for the supplements be sure to look for clean/organic options and follow the directions by your nutritionist or doctor in taking them.

Remember taking supplements won't make up for poor eating habits!!!!



Let me know what your fiber intake is like and what your go-to nutrient dense sources of fiber are.
 

Eating seasonally

Hey Mamas! I love to encourage everyone to eat a diversity of plants! Plant foods have it all - vitamins, minerals, healthy fats, proteins and phytochemicals. I try to consume as many different fruits and vegetables to get all the health promoting, cancer fighting, immune supporting, artery cleansing nutrients I can!

One way I like to step out of my comfort zone and get new plants in my day is to eat seasonally. 
Even if you don't have a garden (you totally should try it) you can still be educated on what plants grown when and where.

There are many benefits to adding more seasonal plants into your diet. For starters they just taste better - the best example for this is the tomato. Have you ever had a summer fresh garden tomato? If you have you can probably agree with me that they are sweeter then the ones found at your local supermarket!

Seasonal plants are better for your health. Plants that are consumed during appropriate season are more nutrient dense. When mass produce production is needed to meet consumer demands quantity overrides quality. Foods grown out of season, not able to follow natural growing and ripening rhythms may have post harvest treatments added - including chemicals, gases, and heat processes.

It's cheaper. When a fruit or vegetable is in season it is usually abundant and available at a lower cost to the consumer.

How to get seasonal plants into your diet:

1. Plant a home garden. It can be as big as you want, taking up half your backyard or a few small window plants in your apartment. Make it your own and enjoy the fruits of your labor! 

2. Shop farmers markets. Support local farmers and take a trip to your local farmers market! 

3. Join a CSA 

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After school rush

 Hey Mama, how do you handle the after school rush? You know, the time of day when your children run in the door from school, everyone is hungry and so full of energy. When papers start piling up on the counter as homework is being pulled out. When you look around and shoes, coats and backpacks are thrown everywhere!!

Sounds like a crazy mad house, am I right? This time of day used to stress me out, fill me with anxiety and it left me head first in the peanut butter jar all while impatient with my children. 

Believe it or not this crazy transition is now one of my favorite times of the day that I cherish with my kiddos! 

I want to share with you four tips and tricks to make this transition time in your day enjoyable as well. 


* First you must Breathe
Simple yet powerful. I have an ongoing alarm on my phone set for 10 minutes before I have to drive to pick up my children. During those ten minutes I find a quiet place, put my hand on my belly and take deep cleansing breaths. I like to imagine how I want the rest of the evening to go. I like to repeat in my mind, "I am a fun mom, I am patient, I am loving, I am kind." After that I think about what my kids may need from me in specific at this transitional time. Do they have a test the next day, do they have a play date/dance/football/gymnastics , ect later that same day? How best can I help them also transition and prepare for their day?! I like to remember that kids get over stimulated in transition as well and it can lead to acting out. So however I can help them, in turn helps me as well. 

*Three minutes
As soon as I see the whites of my children's eyes I give them my absolute attention for three minutes at the very least. No phone, no work, no distractions. This is not the time of day to be checking emails or calling a friend. This is the time to reconnect and bond with your child. This is when I ask about their day, who they sat by at lunch, what they learned, how they felt. Try asking open ended questions like "who did you sit by today" those usually lead into a conversation vs "how was your day" that usually just ends up with good/bad or a shoulder shrug and the child not wanting to share much else.

*Designated spot to hang coats and backpacks
This is one of my most favorite things we have added to our home. Prior to a backpack/coat rack, the kids just threw their backpacks and coats on the floor and I had to hang them up in the closet because they couldn't reach. We have an entrance into our home through the garage that we always come through. The rack is right as you walk in and at kids reaching level. If messes give you anxiety like me, then this is a must for you!   

*Routine/expectations
My kids know exactly what is expected of them when they come home, as well as I know what they expect from me. They haven't eaten since 11 and are usually starving. They know and expect mom will always have an after school snack platter waiting for them. Remember the term "hangry" isn't just for adults. Your child's blood sugar can also dip and spike leaving them with those "hangry mood swings" you or I are familiar with. My children also know they get free time to run and jump and play outside after school. Personally I find this to work best for our family, I think they need a break after school before we begin homework. Then while I make dinner they know its time to sit at the counter and work on spelling words, math or whatever it is they have for the day. I am right in front of them helping and discussing problems with them while I mix, chop or stir our dinner. As my children are in elementary school they don't have more then 20-30 minutes of work to do so as soon as they are finished they come and help me with dinner and setting the table. With that said that is what works for my children, I know many families who like to do homework as soon as they get home and then transition into play time. One is not better then the other, just that it becomes routine and works for your personal needs and the needs of your children.

I hope these tips help you in some small way and you can enjoy that rush of time after your children get home and before preparing dinner. It really can be wonderful with a few deep breaths and a little prep!