Since I’ve started training, I have been submitting a weekly food diary to my trainer and coach, Lenny.

A few weeks ago, Lenny noticed that my fiber intake was a little low and asked me to add more fiber to my day whether it’s with whole grains or fibrous veggies.

Most people overlook the importance of fiber in their diet and only average 10-13 grams a day.  For great health, Lenny suggested I keep my fiber intake from 30 – 40 grams.

There are many benefits to having a fiber-filled diet including maintaining overall bowel health and normalizing movement, aiding in lower cholesterol, stabilizing blood glucose levels and my favorite, boosting weight loss efforts!

After Lenny brought the fiber issue to my attention, my next concern was to research my fiber options.

For the last few weeks, Lenny has asked me to maintain a 1400 calorie day which can be consumed pretty quickly throughout the day if I’m not keeping track.

To most people, a calorie is a calorie. But personally, I like to think of my calories as “quality” calories. If I’m going to eat protein, then I want it to be the leanest, high quality, most available protein for my body. The same goes with carbs, fats and now.. fiber!

Fiber can be found in fruits, vegetables, grains, legumes, nuts and even seeds.

OK… so after doing a little research on high fiber foods, I decided to add the following items to my daily menu.

1. Avocados: 2 oz of this creamy healthy fat is packed with 6 grams of fiber and only 100 calories.
2. Black beans: 1/2 cup of this antioxidant rich legume contains 7 grams of fiber and only around 110 calories. It’s also a great source of plant protein
3. Raspberries: 1 cup of this low calorie tart berry contains up to 8 grams of fiber! I started adding this to my greek yogurt and making it into a delicious mini meal that’s under 200 calories.
4. Broccoli. I always eat broccoli but Lenny asked that I add two more cups to my day. 1 cup comes to 4-5 grams of fiber, so two cups makes it 10!
5. Whole wheat pasta. After reading the labels, I noticed that certain enriched pastas contained up to 7 grams of fiber compared to 4 grams in brown rice.

To read more about fiber and its benefits, click here to visit the Mayo Clinic site.

There’s just something cozy and comforting about a good hearty breakfast especially with the one you love.

This next recipe was inspired by two sources. The first one is Lean Bodies, a motivational fitness site, and the second is Chef Annie from Annie’s Eats. The concoction is appealing to the eyes and tastefully pleasing to the tongue but I tweeked it a little bit to reduce some calories and add a little more fiber for you! 

Check out this easy recipe:

Ingredients:

• eggs or egg whites
• whole grain english muffins
• low fat/ low sodium turkey bacon
• low fat shredded mozzarella (optional)
• spray butter or olive oil

Preparation:

• Preheat oven to 400 degrees
• In a pan, grill turkey bacon until medium cooked (not crispy)
• spray a cupcake pan well to avoid sticking
• lay and squeeze in 1/2 of english muffins on the bottom
• wrap turkey bacon along outside of pan
• crack open 1 egg on top off muffin and in between bacon strips
• sprinkle cheese on top
• Bake for 6-10 minutes

Mmmmm…. Bacon, egg & Toast cups are welcome in my mouth anyday!

I like to make these with a side of sauteed spinach and mushrooms and maybe a few orange wedges.

How can you have a bad day after a meal like that!

If you’re not on the Whole grain band wagon yet, then you need to get on!

Whole grains are essential and necessary to a well-balanced diet. Unlike refined grains like white rice and flour where the bran and germ is removed through milling, whole grains are more nutritious and SUPERIOR.

Whole grains are considered complex carbs that are slowly digested in the body making them low gycemic and diabetic friendly. The superior grains are low in fat and contain nutritional benefits from antioxidants, vitamins and minerals, fiber, selenium, potassium, magnesium and more.

Whole grains are great for everyone but especially important for athletes. Carbs are essential for providing energy to the body, leading to optimum workouts and endurance.  Due to the high fiber content found in whole grain products, they are great for weight loss because they can create a filling feeling for a longer period of time.

Next time you shop for whole grain products, make sure to pay attention to the labels and nutrition facts. In 2005, the WHOLE GRAIN STAMP was introduced. These stamps are helpful in telling you if the product is truly “whole” and how many grams of grains and fiber is in each serving. When choosing a brand, make sure that “whole grains” are at the top of the list and that each serving contains 3 grams or more.

Here are a few of my FAVORITE WHOLE GRAINS!

Old Wessex Ltd. 5 Grain Cereal

You will always find this brand in my pantry. I love using this brand for my protein pie concoction. This 5 Grain Cereal contains interesting textures and flavors of grains like barley, oats and flax.

Ezekiel Sprouted Bread

After doing extensive research the best whole grain breads to add to my diet, I came across this brand that so many spoke highly of. I decided to give it a try and sure enough, it tasted amazing. Not only is this bread low fat and high in fiber, but it also contains high amounts of protein. It’s nutty delicious flavor makes any sandwich scrumptious! I love topping it with some turkey, avocado and tomato.

Wasa Fiber Crackers

35 calories per slice, this cardboard flavored cracker is great for people watching their figure and calories. I like to spread some peanut butter and sugar free jam on it and snack away.

Minute Ready to Serve Brown Rice

I think I have most of my friends hooked on this flavorful whole grain rice. It’s flavored with the perfect amount of safflower oil and packs 170 calories per cup. There’s also a $1 OFF coupon inside for the next time you purchase. I love this brand because it’s Ready to Serve so I only need to zap it for a minute and my lunch is ready. My lunch is usually a cup of brown rice, 3oz lean meat and lots of steamed veggies.

Healthy Harvest Pasta

Healthy Harvest has a variety of pastas to choose from. I love making a low fat version of Mac & Cheese with the spirals! Key word is “low fat”. Healthy Harvest brand contains is infused with nutritious B Vitamins, Folic acid and over 10 grams of protein per serving. Some of their brands also contain Omega 3 and Flax.

So the next time you grocery shop, instead of picking up that refined, bright white WONDER BREAD, why not choose a healthier whole grain option instead and do your body and bowels good.

What are some of your other favorite whole grains?

Love,

Ghada.

Protein

• Boneless, Skinless Chicken Breast
• Whole Chicken
• Tuna (water packed)
• Fish (salmon, sea bass, halibut)
• Sardines
• Shrimp
• Extra Lean Ground Beef (92-96%)
• Ground Turkey or Chicken
• Protein Powder (low carb)
• Egg Whites
• Eggs
• Turkey bacon

Complex Carbs

• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes
• Potatoes
• Beans (pinto, black, kidney)
• Brown & Wild Rice
• Cream of Wheat
• Whole Grain Pasta
• Barley
• Kasha
• Quinoa
• Rye
• Spelt
• Wheat berries

Vegetables & Fibrous Carbs

• Alfalfa sprouts
• Artichoke
• Arugula
• Asparagus
• Eggplant
• Beansprouts
• Green beans
• Broccoli
• Cabbage
• Brussels sprouts
• Cauliflower
• Celery
• Chard
• Bok Choy
• Collard greens
• Cucumber
• Endive
• Green pepper
• Kale
• Kohlrabi
• Lettuce
• Mushrooms
• Mustard greens
• Okra
• Onions
• Garlic
• Sweet Pepper
• Beets
• String Beans
• Spinach
• Tomatoes
• Zucchini
• Lemons
• Limes
• Radish
• Turnip
• Snap peas
• Squash
• Pumpkin
• Jicama

Fruits:

· Apple

· Pear

· Orange

· Apricot

· Cherry

· Plum

· Peach

· Blackberry

· Raspberry

· Blueberry

· Kiwi

· Watermelon

· Cantaloupe

· Honeydew

· Rhubarb

· Strawberry

· Fig

· Date

· Grapefruit

· Guava

· Lychee

· Coconut

· Mango

· Papaya

· Pineapple

Healthy Fats

• Natural Style Peanut Butter
• Olive Oil
• Safflower Oil
• Almonds
• Mixed nuts
• Hemp seeds
• Flaxseeds
• Flaxseed Oil
• Canola Oil
• Coconut oil
• Avocados

 Dairy & Eggs

• Low fat milk
• Low fat string cheese
• Low-fat cottage cheese
• Low fat plain yogurt
• Hemp milk
• Low or Non-Fat Milk
• Eggs
• Egg whites

Beverages

• Water
• Coffee
• Tea

Condiments & Misc.

• Salt
• Black pepper
• Garlic powder
• Garlic salt
• Onion powder
• Parsley
• Oregano
• Basil
• Cilantro
• Chili powder
• Cayenne pepper
• Red pepper flakes
• Cinnamon
• Nutmeg
• Cloves
• Allspice
• Paprika
• Ginger
• Cumin
• Thyme
• Rosemary
• Dill
• Sage
• Celery salt
• Curry powder
• Lemon Juice
• All Natural Ketchup
• Mustard, yellow or spicy brown
• Low fat/ fat free Mayo or Cool Whip
• Balsamic Vinegar
• Salad dressing All Natural
• Low fat Butter or margarine
• Low fat Parmesan cheese
• Pickle relish
• Low sodium, Natural Steak sauce
• Natural Worcester sauce
• Low Sodium Soy Sauce
• Low Sodium Teriyaki Sauce
• Vinegar
• Honey
• Chili powder
• Sugar Free Maple Syrup
• Chili Paste
• Extracts (vanilla, almond, etc)
• Low Sodium beef or chicken broth
• Low Sodium Veg. broth
• Low Sodium Tomato Sauce
• Low Sodium Tomato Paste and Puree

1.  Enjoy eating 5-6 smaller meals instead of 3 big ones.
2. * Transform your body into a fat burning machine by feeding it every few hours and instead of starving it to avoid fat storage.

  2. Enjoy lean protein with every meal

 * Protein is an important building block for your body. Incorporating protein with your meals will help curb your appetite and assist in building and repairing muscle.

3. Enjoy lots of vegetables * Vegetables are full of essential vitamins, minerals, fiber and other important benefits. Vegetables are low in calories and contain so much water, helping you to feel full. 

4. Enjoy fresh fruits instead of sugary desserts

* Fruits are also full of essential vitamins, minerals, antioxidants, fiber and more! Curb your sweet tooth with a juicy piece of fruit or two! Also containing water, fruit will help cut those cravings.

5. Enjoy the fresh taste of H2O

* The body is made up of 2/3 water. Consume 8 glasses of water to help boost your metabolism and rid your body of toxins.

6. Enjoy healthy fats

* Your body needs fats to function properly. Incorporating healthy fats in your program will boost energy, assist in absorbing more vitamins and minerals, and create a feeling of satiety!

7. Enjoy your complex carbs

* Carbs are your body’s essential and primary source of fuel. Carbs also contain important vitamins and minerals and will help fill you up.

8. Enjoy your active body and what it can do.

* 30 minutes per day of moderate exercise will not only benefit you physically, but also mentally Feel stronger, more confident and sleep better.

9. Enjoy 1 cheat day per week

* Pick one day to reward yourself and body for your great discipline.

10. Enjoy your sleep.

* Get your beauty sleep to prevent gaining weight. Studies have shown lack of sleep increases appetite and fat storage. Lack of sleep will also interfere with the intensity of your workouts.