Follow these tips for easily adding more fiber to your diet. The goal is to add some higher fiber foods to your existing meals and not take away your favorite foods.

I interviewed a former client who shared with me her story of “re-wiring” her brain around food. Becky is 54 and in peri-menopause. She says she has found “food serenity” which is a concept I’ve talked about/around but never had the right words for until now. Here’s her interview:

What about counting calories:

“I learned NOT to count calories or try to stick to a restrictive eating plan. I feel like my brain has been re-wired in relation to food after a lifetime of various ‘diets’.  I truly believe for any program to have full impact you have to ignore calories.  Just focus on eating the good stuff and the rest will take care of itself.” CLICK THE PHOTO OR THE HEADLINE TO READ MORE

An easy test for UPFs is this: if it comes in any kind of package and contains at least one ingredient that is not found in a domestic kitchen, it is likely an ultra-processed food. CLICK THE HEADLINE OR PHOTO TO READ MORE

Here is my "method" for tabbouleh. It's not a recipe but a way of doing this every time you have the following ingredients on hand. The easy way to remember this is “Greens + Grains + Dressing.” The greens and grains are mixed into a 2:1 ratio. CLICK HEADLINE OR PHOTO TO READ MORE

This flavorful soup uses hearty cannellini or white beans and either spicy or sage sausage. Omit the sausage and use a vegetable stock to create a vegan soup. CLICK THE HEADLINE OR PHOTO TO READ MORE

Don’t drain these beans. Use the can juice to create a seasoned, thick soup. CLICK THE HEADLINE OR PHOTO TO READ MORE

Take the eggplant slices and dredge then in flour, then egg and finally, breadcrumbs on both sides. Place the slices on a lightly oiled baking sheet. CLICK THE PHOTO OR THE HEADLINE TO READ MORE

Once I spent enough time in practice I started to look past all the reductionist arguments like this. Day-to-day behavioral consistency and nutrition adherence is so much more important than the brand of fish oil someone supplements or the few ounces of meat. CLICK THE PHOTO OR HEADLINE TO READ MORE

Stocking your pantry is essential to consume a nutrient-dense, plant majority diet. Here are a few staples to pick up the next time you shop. CLICK THE PHOTO OR HEADLINE TO READ MORE

You don’t typically think of mixing sweet potatoes with savory spices like chili powder and cumin but it works. Trust me. We made this during our Fall cooking series and it was a hit. CLICK THE PHOTO OR HEADLINE TO READ MORE

During this time, hormonal changes can lead to various symptoms, such as hot flashes, mood swings, weight gain, and bone density loss. A balanced diet can help alleviate these symptoms and reduce the risk of certain health issues that may arise during menopause. CLICK THE PHOTO OR HEADLINE TO READ MORE

During this time, hormonal changes can lead to various symptoms, such as hot flashes, mood swings, brain fog, tinnitus, joint pain, headaches, muscle pain, dry mouth, itchy eyes, thinning hair, changes to bowel movements, sleep disturbances, weight gain, and bone density loss. CLICK THE PHOTO OR HEADLINE TO READ MORE

We use fresh apples with the skins on for increased nutrient-density and fiber. CLICK THE HEADLINE OR PHOTO TO READ MORE

Overall, home cooking empowers individuals to make healthier choices, connect with loved ones, and contribute positively to their overall well-being and that of the environment

So easy and done in 30 minutes. Pre-cooked quinoa or rice makes this weeknight dish possible. I cook my grains on Sunday for the week ahead.

It's important to note that while processed foods can have addictive properties, not everyone who consumes them will develop addictive behaviors. Genetics, environment, individual susceptibility, and other factors play a role in determining the extent to which processed foods might lead to addiction-like behaviors.

Easy weeknight meals happen with a slow cooked pork tenderloin. I like to make tacos with this.

To eat within your values, it's essential to be mindful of the food choices you make and their implications. Reflect on what matters most to you and how your dietary decisions can align with those values. It's also a good idea to educate yourself about various food options, their sourcing, and the potential impact on your health and the environment. CLICK THE PHOTO OR HEADLINE TO READ MORE

Added sugar refers to any form of sweetener that is added to food and beverages during processing or preparation. This includes white sugar, brown sugar, high-fructose corn syrup, maple syrup, honey, and various syrups. Unlike the naturally occurring sugars found in fruits and dairy products, added sugars bring little to no nutritional value while contributing to an increased caloric intake. CLICK THE HEADLINE OR PHOTO TO READ MORE