How Much Fiber Do You Need?
Getting the right amount of fiber in your diet keeps your digestion moving as it should and can also help reduce the risk of obesity, heart disease, and diabetes. Curious about how much fiber you should get in a day? We’ve got your covered:
• Women aged 50 and under should aim for 25g of fiber per day, while those over 50 should get 21g.
• Men that are 50 and under should try to get 38g per day, or 30g per day for those over 50.
• Most vegetables, fruits, and plant-based foods contain fiber.
• If you’re increasing your fiber intake it’s best to do it throughout the day at multiple meals.
• Some of the highest fiber foods include:
- Lentils, Black Beans, Lima Beans: 13g per cup
- Chia Seeds: 10.6g per ounce (2T)
- Green Peas: 8.8g per cup
- Raspberries: 8g per cup
- Whole Wheat Pasta: 6.3g per cup
- Medium-Sized Pear with Skin: 5.5g each
- Medium-Sized Apple with Skin: 4.4g each
- Brown Rice: 3.5g per cup
- Almonds: 3g per ounce (around 23 almonds)
Five Great Pre-Workout Foods
When you want to get the most out of your workout, it helps to fuel your body with good foods. The meals you eat throughout the day and what you eat 30-90 minutes before your workout can help you run faster, lift heavier, or jump higher. Here are some great choices:
1. Bananas - Nicely packed with carbs and potassium to support muscle function
2. Oats - The fiber in oats allows their carbohydrates to be slowly released over time. This means you’ll have sustained energy levels throughout your workout.
3. Greek Yogurt and Fruit - This combo of protein and carbs will provide energy for your workout and can help support muscles afterwards too.
4. Whole Grain Bread - Another good source of carbs. Consider adding some nut butter of your choice for an added protein boost.
5. Hard Boiled Egg - One or two hard boiled eggs will fuel you with protein and lots of other nutrients to help you go harder.
Magnesium is the fourth most abundant mineral in the human body. Every cell in your body contains it and requires it to function. It’s responsible for over 600 different functions in your body including:
• Converting amino acids into protein
• Creating and repairing DNA
• Converting food into energy
• Contraction and relaxation of muscles
• Regulating your nervous system
Unfortunately it’s estimated that about 50% of the US population doesn’t get their recommended daily amount of magnesium. Here are ten of the of the most magnesium-rich foods that can help get you there:
1) Swiss Chard ½ cup=75mg
2) Almonds 1oz=76mg
3) Cashews 1oz=77mg
4) Spinach ½ cup=79mg
5) Amaranth (ancient grain high in fiber and a complete protein) ½ cup=80mg
6) Mackerel fish 3oz=83mg
7) Sesame Seeds 1oz=100mg
8) Salmon 3oz=104mg
9) Brazil Nuts 1oz=106mg
10) Pumpkin Seeds 1oz=156mg
Six Perfect Poolside Snacks
A day at the pool usually brings with it some pretty intense hunger. Keep everyone satisfied with these snack ideas that are perfect to have ready by the pool.
1. Watermelon - A Summer classic that’s as delicious as it is hydrating.
2. Mixed Nuts - Healthy fats and protein that will last.
3. String Cheese - Calcium, protein, and very satisfying.
4. Trail Mix - Consider making your own to control sugar content and tailor macros to your needs. See our June 5th post on “DIY Trail Mix” for tips.
5. Guacamole and Chips - This classic combo feels like Summer and works great by the pool.
6. Popsicles - Frozen Greek Yogurt bars are a great choice to help cool off but also give your body some nourishment.
Cantaloupe vs Honeydew
Both cantaloupe and honeydew are members of the muskmelon family and both are great additions to any summertime spread. Let’s see how the two compare:
🍈 Appearance: Cantaloupe has a darker, netted rind with orange flesh while honeydew has a lighter, smooth rind and green flesh
🍈 Nutrition: Both are nearly identical in calories, macros, and water content, but cantaloupe has more than twice as much vitamin C and over 60% more vitamin A. Either one is a great, healthy choice with plenty of vitamins and beneficial plant compounds.
🍈 Taste and Texture: Again, both are very similar but honeydew tends to be slightly sweeter and more firm than cantaloupe.
What is Pesto?
You may have spotted pesto on our menu recently. Here’s a little info about it and why we like it:
• Pesto is a bright green Italian sauce that’s typically made of pine nuts, basil, garlic, olive oil, and Parmesan cheese.
• Ingredients are typically blended to create a thick pureé.
• The word “pesto” is actually the past tense form of the Italian verb “pestare” which means to crush, which makes sense.
• There are variations to pesto that vary by Italian region and can include lemon juice, pistachios, ricotta, or fennel.
• Pesto contains some antioxidants and the combo of pine nuts and garlic may help keep arteries healthy. It even contains some omega-3s and antioxidants.
DIY Trail Mix
Whether you’re out running errands all day or hiking a trail, trail mix can keep hunger at bay and keep you on track. Unfortunately most of the trail mix you’ll find in stores is overloaded with sugar, but luckily it’s easy to make your own and tailor it to your needs and taste preferences. Here are some basic building blocks for DIY trail mix:
• Nuts/Seeds - These provide healthy fats, protein, crunch, omegas, and vitamins and minerals. Keep in mind they’re calorically dense and watch the sodium:
Almonds, cashews, walnuts, pecans, peanuts, macadamia nuts, pistachios, sunflower seeds, pumpkin seeds (pepitas).
• Dried Fruit - These can provide potassium, fiber, vitamin C, antioxidants, and more. Go for options without added sugar:
Raisins, dried cherries, goji berries, dried mango, apple chips, dates, dried cranberries.
• Misc./Indulgence - This can be the part that makes your trail mix real interesting and feel a little like a splurge. A little bit of sweet can go a long way, so add some in but make sure it’s not the majority of your mix:
Popcorn, pretzels, chocolate chips, yogurt raisins, dark chocolate chunks, cereal, mini marshmallows.
• Some Example Mixes:
Rocky Road - Pecans, dark chocolate chunks, mini marshmallows, dates.
Tropical - Macadamia nuts, banana chips, dried mango or pineapple, coconut.
White Chocolate Cherry - Cashews, pepitas, dried cherries, white chocolate chips.
Peanut Butter Lovers - Peanuts, pretzel sticks, raisins, peanut butter chips.
What Is Aioli?
One of the items out this week is our Salmon Patty with Mustard Aioli, Mashed Potatoes, and Green Beans. Have you heard of aioli before but weren’t quite sure what it was? We’ve got you covered:
• The word “aioli” is a compound of the French words for “garlic” and “oil”.
• Traditionally, aioli is made by crushing garlic and then emulsifying it with olive oil and salt until it’s fluffy.
• Some refer to aioli as a cousin to mayonnaise since some variations include eggs along with the garlic and olive oil - which is the basic recipe for mayo.
• These days, it’s common to see a flavored mayo mixture referred to as aioli. The definition is pretty loose and that’s ok because it’s usually delicious.
• So basically, mayo + some other flavoring = aioli.
• French-style aioli typically has mustard added. Spanish-style aioli does not.
• You can use it as a dip for fries, dressing for salad, drizzle on broccoli, or a burger topping.