I've MOVED

 I've moved on to owning my own domain. 

To keep up with nutrition, bookmark VitaminKeay.com

Increasing Fiber Intake

So… the doctor told you to increase your fiber intake? Well, you are in the right place! I'll be the first to admit that getting 25-35 grams of fiber in one day can be difficult, but that doesn't mean it's impossible! Fiber is interesting because humans do not have digestive enzymes to break it down as we do for fat, protein, and simple carbohydrates. Fiber is considered a "non-digestible" carbohydrate. However, there is something that can break down the fiber we eat - microbes! Oh, and do these microbes impact our overall health. So now when a doctor recommends you increase fiber intake, you know what they mean is to feed your microbes so "they" can help you stay regular and improve GI health. 

What has fiber? PLANTS. Fruits, vegetables, legumes, grains, nuts, and seeds.

Fun fact: Did you know our ancestors likely ate around 100 grams of fiber per day? They ate a variety of plant foods in large quantities. 

Why is fiber important? 

• Help regulate your digestion and improve GI health
• Regulate bowel movements
• Provides pre-biotics for a healthy microbiome
• Lower the risk of several forms of cancer, including colon cancer
• Improve cholesterol and blood pressure
• Help you feel full so that you eat less
• Reduce the risk of heart disease and type 2 diabetes

4 Tips to Increase Your Daily Fiber Intake

1. Add 1 cup of beans or lentils to your meal 

2. Cover half of your plate with vegetables (raw or cooked)

3. Choose a whole-grain as your carbohydrate serving (barley, brown rice, quinoa, oats) 

4. Eat dessert! And add a serving of fruit 

High Fiber Diet 1-day Example

Meal 1: Oatmeal - 7 grams of fiber

- 1/2 cup of rolled oats (2g)

- 1 cup of milk alternative (coconut, almond, oat)

- 1/2 cup berries (2g)

- 1 oz walnuts (3g)

Meal 2: Mediterranean Salad - 19 grams of fiber

- 1 cup of cooked lentils (15 g)

- 1 cup Bruschetta Sauce

- 1 onion diced (2 g) 

- 1 cup of feta cheese 

- 1 cup of spinach (2g)

Meal 3: Salmon and Veggie Dinner - 6 grams of fiber 

- 4 ounces of salmon 

- 1 cup of lightly cooked vegetables (4g)

- 1/2 baked potato (with skin) (2g)

Dessert: Chia Seed Pudding - 12 grams of fiber 

• 1 oz (2 TBSP) of chia seeds (10 g)
• 1/2 cup of almond milk 
• 1 tsp of honey 
• Top with strawberries (2 g)

Total: 44 grams of fiber

The above meal plan is the ultimate goal. I don't expect anyone to get to 40+ grams of fiber overnight. If you currently eat less than 15 grams of fiber daily, introduce it slowly. Try increasing your intake by 2-3 grams per day. For example, if you usually eat 5 grams of fiber, try getting 8 grams on your first day and go from there.

Please remember when you increase fiber in your diet, it is essential to increase your water intake as well. The two go hand in hand. Recommended MINIMUM: 65 oz water daily. Exact recommendations vary depending on your size and gender: 80-100 oz. 

If you have further questions or would like an individualized nutrition plan, visit the "Work With Me" tab.

Nutra Narratives Podcast

I am so excited to share that I was on a podcast! My dear mentor (and now colleague) started her podcast back in December 2019. This was my FIRST time on a podcast, and it was great fun.

Dr. Noval's Nutra Narratives Podcast takes the listener on a journey into the lives of dietitians and dietetic students. Each story is different. Each one is inspiring to the max.

Here I share my story.

Confession. After my mom listened to it, she called me to obviously tell me how much she loved it. And she also mentioned that she did urge me to get 8 hours of sleep each night. So I would like to give her credit for that. I didn't listen to her because... you know... when you're in your early twenties, you think you know everything!

I highly recommend anyone who is interested in becoming a dietitian (or any dietitian that is interested in pursuing a different direction in their career) to listen and subscribe to this podcast.

Nutra Narratives Podcast by Dr. JeJe Noval

6 Must-Read Books for a Healthy 2020

I commute about 10 hours a week. I know, I'm "crazy". Driving is a part-time job for me. What's even crazier is that I don't mind the commute anymore. I got into audiobooks pretty early on in my commuting life (and overcame road rage - mental health is important too!). I've read more books over the last 1.5 years than I have in my whole life. Reading a book (or listening to one) is my favorite way to learn about a novel idea. Podcasts and YouTube videos are great but sometimes have too much fluff, in my opinion.

Books about nutrition, health, and longevity obviously hold a special place in my heart (since I'm a dietitian and all I do at work is think about nutrition). I would like to share the books I've stumbled upon that have changed my personal eating habits and the direction of my career.

The Six Must-Read Books for a Healthy 2020 
1. The Obesity Code by Dr. Jason Fung 
This book changed my life! I began intermittent fasting about 6 months before I read this book but I hadn't fully understood why I had lost weight and kept it off after starting the 16/8 time-restricted eating regimen. This book goes into the details of why insulin is the culprit to weight gain.

2. The Longevity Solution by Dr. James DiNicolantionio and Dr. Jason Fung
This book is filled with valuable information on the components of living a long, healthful life.  And it includes pictures and mechanisms. Dietitians love mechanisms. I read this book as a hard copy (not on Audible). One of my favorite books on longevity.

3. Food - What the Heck Should I Eat? by Dr. Mark Hyman 
This book goes through the different food groups and debunks myths. Many foods are deemed "healthy" or "bad for you" - Dr. Hyman reveals the truth. Although Dr. Mark Hyman can sound a little arrogant at times and has put down dietitians and nutritionists, he still presents valuable information on food. I agree with most of his claims.

4. The Good Gut by Dr. Justin and Erica Sonnenburg 
This married couple is at the forefront of microbiome research. They have become a trustworthy source for emerging scientific information regarding the world of bacteria within us. A majority of my patients have gastrointestinal health problems and  I found this book helpful in understanding a large component to gut health: the microbiome. This book gives the overused Hippocrates quote even more momentum.
“All Disease Begins in The Gut.” - Hippocrates.

5. The Circadian Code by Dr. Satchin Panda
Dr. Panda produces a lot of research on intermittent fasting and health outcomes. I follow his work closely because he is at the forefront of research. This book provides information on understanding your internal clock: Circadian Rhythm. It's SO much more than just a sleep/wake clock.

6. The Longevity Diet by Dr. Valter Longo 
This book provides information on Fasting-Mimicking Diet (FMD) and nutrition recommendations for living a long, healthy life. If prolonged fasting is difficult for you, FMD can be considered an alternative. This book dives into plant-based nutrition and limiting your animal product consumption which has all been shown in longevity research to increase lifespan.

Remember, the authors do NOT know it all. You should always be skeptical of new information and conduct further research on your own. It is important to read these books if you are a healthcare professional (and especially if you are a dietitian or RD2B) because patients/clients may ask you about the claims in these books. Utilize critical thinking when processing new ideas from books. I found all 6 of these books helpful in bettering my health and the health of my patients.