HCW #17 - The Fiber Insider

The Greeting

Hi and welcome to edition #17.

Week 3 in Thailand.
Last Sunday for breakfast, we decided to visit the Intercontinental Hotel nearby.

Was a real treat!

Foods from around the world, with lots of temptations.
Besides the pastries(!!), there was a great selection of fruit, veg, and salad.
I attach a picture below of my first course (yes - there were several courses!)

I ate the whole fruits and salads in great quantities and carefree, but was more mindful of the vast savory options.
The good thing with following an 80-20 style approach to healthy eating, is that some days, like our Sunday breakfast, you can still enjoy the less nutritious but tasty options occasionally.
But mindfully!

My philosophy:
There’s food for the body AND food for the soul!

The post

𝗧𝗵𝗶𝘀 𝟭 𝗵𝗮𝗯𝗶𝘁 𝗰𝗵𝗮𝗻𝗴𝗲𝗱 𝗺𝘆 𝗹𝗶𝗳𝗲:

𝘌𝘢𝘵𝘪𝘯𝘨 𝘴𝘶𝘧𝘧𝘪𝘤𝘪𝘦𝘯𝘵 𝘧𝘪𝘣𝘦𝘳, 𝘢𝘯𝘥 𝘧𝘳𝘰𝘮 𝘢 𝘷𝘢𝘳𝘪𝘦𝘵𝘺 𝘰𝘧 𝘴𝘰𝘶𝘳𝘤𝘦𝘴. 

A 2017 analysis in the American Journal of Lifestyle Medicine concluded this bombshell:

𝟵𝟱% 𝗼𝗳 𝗨𝗦 𝗮𝗱𝘂𝗹𝘁𝘀 𝗮𝗻𝗱 𝗰𝗵𝗶𝗹𝗱𝗿𝗲𝗻 𝗱𝗼𝗻'𝘁 𝗰𝗼𝗻𝘀𝘂𝗺𝗲 𝘁𝗵𝗲 𝗮𝗺𝗼𝘂𝗻𝘁 𝗼𝗳 𝗳𝗶𝗯𝗲𝗿 𝗿𝗲𝗰𝗼𝗺𝗺𝗲𝗻𝗱𝗲𝗱 𝗳𝗼𝗿 𝗴𝗼𝗼𝗱 𝗵𝗲𝗮𝗹𝘁𝗵.

So, it's very likely that your diet is missing this secret weapon for better health.
And now is probably the time you discovered the power of fiber.

𝗘𝗻𝗲𝗿𝗴𝘆 𝗖𝗿𝗮𝘀𝗵𝗲𝘀?

𝘍𝘪𝘣𝘦𝘳 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘴𝘵𝘢𝘣𝘪𝘭𝘪𝘻𝘦 𝘺𝘰𝘶𝘳 𝘣𝘭𝘰𝘰𝘥 𝘴𝘶𝘨𝘢𝘳 𝘭𝘦𝘷𝘦𝘭𝘴, 𝘱𝘳𝘦𝘷𝘦𝘯𝘵𝘪𝘯𝘨 𝘦𝘯𝘦𝘳𝘨𝘺 𝘤𝘳𝘢𝘴𝘩𝘦𝘴.
Incorporate whole grains like brown rice or whole wheat bread into your meals.

𝗦𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗪𝗲𝗶𝗴𝗵𝘁 𝗟𝗼𝘀𝘀?

𝘏𝘪𝘨𝘩-𝘧𝘪𝘣𝘦𝘳 𝘧𝘰𝘰𝘥𝘴 𝘤𝘢𝘯 𝘢𝘪𝘥 𝘸𝘦𝘪𝘨𝘩𝘵 𝘭𝘰𝘴𝘴 𝘣𝘺 𝘮𝘢𝘬𝘪𝘯𝘨 𝘺𝘰𝘶 𝘧𝘦𝘦𝘭 𝘧𝘶𝘭𝘭 𝘢𝘯𝘥 𝘴𝘢𝘵𝘪𝘴𝘧𝘪𝘦𝘥.
Try adding lentils, beans, or avocados to your diet.

𝗛𝗲𝗮𝗿𝘁 𝗛𝗲𝗮𝗹𝘁𝗵 𝗖𝗼𝗻𝗰𝗲𝗿𝗻𝘀?

𝘋𝘪𝘦𝘵𝘢𝘳𝘺 𝘧𝘪𝘣𝘦𝘳 𝘤𝘢𝘯 𝘩𝘦𝘭𝘱 𝘭𝘰𝘸𝘦𝘳 𝘤𝘩𝘰𝘭𝘦𝘴𝘵𝘦𝘳𝘰𝘭 𝘭𝘦𝘷𝘦𝘭𝘴, 𝘴𝘶𝘱𝘱𝘰𝘳𝘵𝘪𝘯𝘨 𝘩𝘦𝘢𝘳𝘵 𝘩𝘦𝘢𝘭𝘵𝘩.
Oats, chia seeds, and berries are all great sources of fiber.

𝗙𝗶𝗯𝗲𝗿 𝗶𝘀 𝗮𝗹𝘀𝗼 𝘄𝗵𝗮𝘁 𝗳𝗲𝗲𝗱𝘀 𝘁𝗵𝗲 𝗴𝘂𝘁 𝗺𝗶𝗰𝗿𝗼𝗯𝗶𝗼𝗺𝗲 

+++

Before I became a Certified Nutrition Coach, I wasn't a healthy specimen 😔 

I suffered with:

• Obesity

• A fatty liver

• High cholesterol

Ensuring I ate sufficient fiber at every meal, from a variety of sources helped me reverse my conditions.

𝘾𝙝𝙖𝙣𝙜𝙞𝙣𝙜 𝙢𝙮 𝙝𝙚𝙖𝙡𝙩𝙝, 𝙢𝙮 𝙡𝙞𝙛𝙚 𝙖𝙣𝙙 𝙞𝙩𝙨 𝙩𝙧𝙖𝙟𝙚𝙘𝙩𝙤𝙧𝙮.

𝗙𝗶𝗯𝗲𝗿 𝗶𝘀 𝗼𝗻𝗹𝘆 𝗮𝘃𝗮𝗶𝗹𝗮𝗯𝗹𝗲 𝗳𝗿𝗼𝗺 𝗽𝗹𝗮𝗻𝘁𝘀
So eat the rainbow 🌈 

The AI byte

With my interests in well-being, behaviour change, and AI, I like to think about the intersection of all of these.

The prevalence of unhealthy eating habits has become a global concern, leading to epidemic levels of health issues such as obesity, cardiovascular diseases, and type 2 diabetes.

While individuals often have the knowledge of what constitutes a healthy diet, implementing and sustaining these dietary changes can be challenging due to behavioral factors and lifestyle choices.

This is where AI could come into play, offering personalized and effective strategies to foster behavioral change for healthier eating.

I used to be an app developer, maybe I should think more about this.

Let me know your thoughts ;)

The wellbeing tip

Tips To Boost Your Fiber Intake

• Gradually increase your fiber consumption to prevent digestive discomfort.

• Snack on nuts, seeds, and fruits throughout the day to keep your fiber intake on track.

• Opt for whole-grain versions of bread, rice, and cereals to reap maximum fiber benefits.
  

I don’t usually present meal plans, but here are 3 quick, easy, and importantly: tasty fiber-rich meals.

1. Hearty Quinoa and Black Bean Salad
   Packed with quinoa, black beans, colorful veggies, and a zesty dressing, this salad is a wholesome fiber-packed delight.
   

2. Oatmeal with Mixed Berries
   Start your day with a bowl of oatmeal topped with a mix of fresh berries for a fiber-filled and delicious breakfast.
   - a personal daily favourite of mine , I also add some ground flaxseed - 
   

3. Whole Grain Pasta Primavera
   Indulge in a plate of whole-grain pasta loaded with fresh vegetables and a light olive oil-based sauce.

The epilogue

Embrace the goodness of fiber-rich foods, and your body will thank you with improved vitality and health!

That’s all for this week, I hope you found this week’s nutrition-related content easily digestible ;)

If you need guidance on your wellness journey, remember I’m here to help.
You don’t have to navigate these changes alone.

Ready to take the next step?
Schedule a free consultation today, and let’s explore how we can work together toward achieving your health and well-being goals.

Or, if you are a startup founder, perhaps you might be interested in FoundersFettle 
At FF we offer well-being support and coaching for founders and their teams.

Until next time…

Paul

The PS
Always feel free to offer feedback:
what you like, don’t like, and what you’d like more of!