Something Simple To Help Beat Holiday Cravings & Snacks . . . (And Feeling Better Too!)

Upgrade Your Breakfast With This One Trick During The Holidays . . .

Good morning!

I’ve got a good one for you today . . . that will even help you, when there is a bit more “To Do” on your list for the holidays.

It’s a super simple upgrade that will lay a solid foundation for your nutrition all day long.

And…. it’s especially important if you’re going shopping or will be heading to a holiday gathering later that day.

This mini-upgrade will:

  • Keep you feeling full until lunchtime
  • Shift your body from fat-storing to fat-burning mode
  • Can be mixed with other foods in tasty recipes
  • Give your body a healthier feeling

Sounds pretty amazing, especially for a nutrient that doesn’t get the respect it deserves.


It Is Fiber! . . . The Importance of Fiber-Rich Foods During The Holidays


chronic pain and fiberIt’s kind of weird to think that a nutrient that moves through our system basically untouched can make such a difference … but it does!

And when your nutrition intake is a little “off” (as it tends to be during the holidays), being consistent with your fiber intake can be a huge gift for your digestive tract.

Your gut – aka your digestive system – is filled with microbiota (tiny organisms) that affect your body in pretty much every way possible:

  • from your mood
  • to your bathroom habits
  • even aches and pains in various body parts

Some of these organisms are better for you than others. Some boost your health and vitality … while others cause a breakdown inside your system.

When the not-so-healthy microorganisms take over, you can run into trouble.


Here’s a quick example:

A recent study found that when your microbes don’t get enough fiber, 
they can start to eat away at your gut’s protective mucus lining. 
Scientists believe this could lead to inflammation and disease.

Basically, adding fiber appears to help stop that process.


On top of that, fiber can help with your weight because it keeps you feeling full for hours after you eat.

The Academy of Nutrition and Dietetics suggests that women aim for 25 grams of fiber per day, while men should get 38 grams.


Simple Ways To Add More Fiber To Your Breakfast


  • Chia Seeds
    1 tablespoon (14 grams) = 6 grams of fiber.

(Tip: Soak your chia seeds for about a half-hour in a quarter-cup of liquid to create a pudding-like consistency.)


  • Rolled oats
    ½ cup (45 grams) = 4 grams of fiber. Cook in 1 cup of almond milk and toss in some berries.


  • Raspberries

1 cup (125 grams) = 8 grams of fiber.

Other Berries: the same amount of blueberries = 4 grams fiber, strawberries = 3 grams fiber


  • Black beans
    ¼ cup (42 grams) = 5 grams fiber. Add to your eggs or breakfast wrap.


  • Squash or pumpkin seeds
    1 oz (15 grams) = 5 grams of fiber. Add these to a smoothie or your oatmeal.


These are just some ideas to get you started! You might not feel the effect immediately, but over time your body will definitely thank you.

I am here to help you with your health and wellness goals, even when you have a chronic health or chronic pain condition, so that you have a better quality of your day and living.


So Right Now

If you want me to break down a simple step-by-step action plan to help you get closer to your  health and wellness goals and to finish out 2019 STRONG and set yourself up for success in 2020, I’ve got 3 spots left for success mapping calls this coming week!

If you want one, reply back to this blog ASAP before Tuesday. Click here to reply. 

I would be honored to be part of your wellness journey!

Make your day an amazing day,


Founder & Chief Medical Exercise Specialist


P.S. If you eat a low-fiber diet now, be sure to SLOWLY ramp up your fiber intake over the course of a few weeks.

 Also make sure you drink a little extra water when you bump up your fiber because it can soak up water in your system. You want to keep that fiber pushing through your digestive tract!



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