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Each new year is accompanied by new goals. For most, goals include losing weight, getting healthier or starting an exercise regimen. One of the most common goals set in January is weight loss. If you are like myself, you dread the large number of people that join the gym on January first. But here is a little secret I’d like to share - while there is no magic weight loss wonder food or pill, there are foods that can help with weight loss. Hands down, my favorite “weight loss secret ingredient” is - fiber - and for that reason I’m starting off the New Year talking about fiber!
Read on to learn just how fiber helps in weight loss, how you can eat more to lose more and a few of my favorite fiber packed foods.
Wishing you a healthy and happy 2018!
- Stephanie
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The What, Why and How of Fiber
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What is Fiber? Fiber is an essential nutrient that digestively speaking - keeps things moving, helps you feel fuller longer, prevents chronic diseases, lowers cholesterol, and aids in weight loss. Fiber, defined, is a plant material that cannot be digested but helps you digest other foods- also known as “bulk or roughage.” Fiber is found in fruits and vegetables and is vital for proper digestion. Disclaimer: prunes are not the only food high in fiber. Fiber is classified as soluble or insoluble. Soluble fiber dissolves in water to form gel-like substances. Insoluble fiber increases digestive tract movement, which decreases constipation, while increasing stool bulk.
Why Does it Help with Weight Loss: Most people trying to lose weight have tried every “diet” known to man and still can’t seem to get the results they hope for. Counting calories/points, cutting carbs, going “keto”, or forbidding certain foods may work for some, but for most, is overly complicated and not worth the time.
What if I told you that you didn’t have to do any of it? All you need to do is incorporate around 30 grams of fiber into your daily eating routine and not only would you drop weight, but experience many other health benefits too. No need for gimmicks or fads, just add a real food fiber boost! After all, dietary fiber is considered nature’s magic weight loss pill. How? For starters, high fiber foods helps you feel fuller longer and digests a lot slower than simple carbohydrates. This means that if you are filling up on fiber-friendly foods like fruits, vegetables, and whole grains, the holiday bundt cakes in the break room will seem a little less appetizing. It saves you the extra calories and fuels your body with whole, quality foods of high nutritional value that promote weight loss. You will be fuller longer and make better food choices, a win-win.
How to Eat More to Lose More: When you understand that weight loss equals burning more calories than you consume, eating more to lose weight doesn't quite add up. But what if I told you eating more fiber could be that secret, weight loss ingredient you have been looking for? Simply put, foods high in fiber are more filling than foods low in fiber. Fiber helps to decrease your overall appetite, leaving you satisfied longer, and ultimately helping you eat less. Creating a calorie deficit (eating less than you are burning off) is the not so secret weight loss formula that will give results. |
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| Recipe of the Month: Black Bean Brownies |
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Ingredients
- 15 ounces black beans
- 2 eggs
- 2 egg whites
- 3 tbsp pecan oil
- ½ cup unsweetened cocoa powder
- 1 pinch (1/16 tsp) kosher salt
- ½ tsp baking powder
- 1 tsp vanilla extract
- ¼ cup + 1 tbsp stevia
- ⅓ cup semi-sweet chocolate chips
Directions:
Preheat oven to 350 degrees. Spray an 8x8 inch baking pan with cooking spray.
In food processor, process black beans until smooth. Add the eggs, oil, cocoa powder, salt, baking powder, vanilla extract and stevia. Process until smooth. Add ½ of the chocolate chips and pulse a few times or stir, so that the chips are mixed in
Transfer the batter to the baking pan, and sprinkle the remaining chocolate chips on top of the brownies. Bake for 30 - 35 minutes or until a toothpick inserted at the center comes out clean. Let cool and cut into 15 equal squares.
Nutrition Facts:
1 Brownie Square = 100 calories, 5 grams fat, 2 grams saturated fat, 11 grams carbohydrates, 3 grams fiber, 3 grams sugar, 4 grams protein
Recipe by Ochsner Eat Fit
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| Think Continually About... |
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“Think Continually About What You Want, Not About The Things You Fear.” – Brian Tracy
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All-Bran Cereal: One serving of All-Bran cereal contains a whopping 10 grams of fiber. It doesn’t get much easier than pouring cereal into a bowl and adding a little low-fat milk, or pair it with Greek yogurt and sunflower seeds for an added protein boost. Top with fresh fruit and you have a delicious and nutritious breakfast to jumpstart your day.
Avocados: Just half of an avocado packs in 9 grams of fiber and is rich in vitamins, minerals, and heart-healthy fats. Add avocado to your salad, slice it on whole wheat toast, or eat with a dash of pepper as a mid-afternoon snack!
Raspberries: A cup of raspberries contains 8 grams of fiber and is full of antioxidants like Vitamin C. Enjoy some fresh berries for a snack or top your morning oatmeal for a delicious, fiber-filled treat.
Kidney Beans: A half cup of cooked kidney beans gives you 6 grams of fiber. Beans are versatile and easy to use in a variety of recipes including soup, salads, burgers, dips, and even dessert (check out the Eat Fit Brownie recipe).
Pear (with skin): Snacking on a medium pear will pack in 6 grams of fiber. Pair a pear with a slice of your favorite cheese or a serving of nuts for an easy and balanced snack that is sure to satisfy.
Spinach: Eating a cup of cooked spinach will add 5 grams of fiber to your day. Get creative and mix into an omelet, or saute with garlic and olive oil for a delicious side dish.
Sweet Potatoes (with skin): Cook up a cup of sweet potatoes and in addition to vitamins A, C, B6, potassium calcium and magnesium, you also get 4 grams of fiber. Sweet potatoes are easy to enjoy and can be served in a variety of ways.
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| ABOUT SO Nutrition |  | Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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