Monday: “mon” = “my” in French + “day” = “my day”. Once I made this discovery, my perspective for the week shifted dramatically. Life is in overdrive for the Shookmans as we ready for the big move to Austin on Saturday. Goodbyes and towers of boxes mean I’m an emotional wreck. It’s times like this when eating healthy can feel like mission: impossible. Even on a regular old day, only 1 in 10 people get enough fruits and veggies. And the powerful punch of fiber from fruits & veggies is what helps keep us full, maintains blood sugar levels and aids in digestion. But getting enough fruits and veggies doesn’t have to be so hard. Read on to learn more about the benefits of fiber and my life hacks for getting more of it. Bonus: a fiber superfood!

Kermit said it best, “it isn’t easy being green” – or getting your greens. An astonishing 90% of people aren’t getting the recommended amount of daily fruits and veggies according to Cooking Light. And even as someone who eats healthy regularly, I somehow didn’t realize that we’re supposed to be getting 2-3 servings of fruits and veggies EACH per day. What? Mind blown. Now I probably hit the metrics at least 5 days a week…but everyone has those days. The treat yourself days where you go on a rampage and just continue to tear through carbs and sugar like there’s no tomorrow. And then tomorrow hits and you feel the guilt of your mom telling you to “eat your peas” after you’ve just stuffed them all in your pockets, only for your mom to find out when she does the wash. Sorry, mom!

So what’s the big f-ing deal with fruits, veggies and the f-word: fiber? Here’s just a few of the reasons that fiber is a big f-ing deal.

Why Fiber is Fabulous
1.) It helps maintain a healthy weight: soluble fiber (the kind that dissolves in water) reduces the absorption of fat by creating a thick gel-like substance in your gut. Additionally, high fiber foods take longer to digest and are often less “energy dense” than other foods, meaning high fiber foods often have fewer calories for the same amount of food. 
2.) It stabilizes blood sugar: high fiber slow down the rate of digestion, which means meals are less likely to create a sharp spike in blood sugar levels.
3.) It feeds a healthy gut: soluble fiber feeds gut bacteria as it is fermented in the colon and as a result, it helps good bacteria thrive longer.
4.) It helps keep things moving: fiber helps to bulk up and soften stool so that it’s easier to pass, reducing the likelihood of constipation.
5.) It could help you live longer: according to Mayo Clinic, studies have shown that increased fiber intake, especially cereal fiber, reduces the risk of cardiovascular disease and cancer.

So how much fiber do you need? The Academy of  Nutrition and Dietetics recommends at least 25 grams per day for women under 50 and 38 grams per day for men. But sometimes, life happens and it can feel near impossible when its the end of the week (or the start of a move) and the fridge is devoid of anything considered a fruit or vegetable.

My latest life hack: Worthy Superfood Blendie Bowls

Worthy was launched by moms, Sarah and Nydia, who were feeling the joys of being first-time moms and the pressures to find ways to shed weight and eat healthy amidst the chaos. I had the pleasure of meeting Sarah at a work even on entrepreneurship and fell in love with the Blendie Bowls at first spoonful – these superfood cups are made with a combination of vegetables, legumes, fruits and chia blended together to create a deliciously sweet puree without any guilt. As someone who has NEVER put a veggie in a smoothie before, I was skeptical when I saw kale as the first ingredient. But after I tried the Dark Cocoa Cherry, I was in disbelief that veggies could taste that good. And here’s how the stats rack up (and why this is a fiber superfood):

Each Blendie Bowl contains:
-2 servings of veggies and fruits
-8 grams of fiber
-8 grams of vegan protein
-8 grams of sugar
-approximately 150 calories

You can find all 4 varieties on Amazon and a sprinkling of retailers in the Chicago area. I like to dress them up with a little fruit, granola or nuts, but they are just as dang good on their own. I wouldn’t rave if I didn’t LOVE these little bowls. Plus, they’re actually shelf stable (they taste better when cold, though) so they are incredibly easy to stash in your purse or at the office.

Time to get my move on, quite literally, but so glad I discovered these bowls!

Want more on fiber? Check out these resources:
1.) 95% of Americans Don’t Get Enough of This Nutrient
2.) Soluble and Insoluble Fiber: What is the Difference?
3.) Why is Fiber Good for You? The Crunchy Truth

The post Eat Your Veggies, Like It Too appeared first on The Shooks Life.

I prefer food drama over daytime drama, so go ahead and put away all the mayhem of Monday and saddle up to this twisted bowl of @traderjoes black bean rotini. No gluten and practically zero effort for 15 grams of protein and 14 grams of fiber…from the black bean pasta alone! Dig in friends, we got quite a week to power through…

I love a big bowl of pasta like anyone else. While I’m not gluten intolerant, I like to get more bang from my pasta with ingredients like black beans, chickpeas and lentils, which can boost the protein and fiber content. The body digests beans slower than meats, so dishes like this can keep you feeling full longer. This black bean pasta (rotini) from Trader Joe’s is gluten-free, organic and easy on the budget too at $2.99 for a 12 oz bag.

The noodles are dense with an earthy black bean flavor, so I wanted to contrast it with something a bit lighter and fresh. I found inspiration from caprese salad, using heirloom cherry tomatoes, which provide a pretty contrast to the black pasta. Paired with some fresh mozzarella and a little greenery from spring peas as well as edamame (mostly because I had some leftover in the freezer), this came together in about 20 minutes and was perfect after a busy Monday. Bonus: it’s good hot or cold, so guess who’s having this for lunch too?

Black Bean Pasta Salad
Serves: 4

Ingredients:
– 12 oz bag of Trader Joe’s Black Bean Rotini
– 1 pint of heirloom cherry tomatoes
– 1 cup of fresh or frozen spring peas
– 1 container of fresh mozzarella pearls
– Olive oil, salt and pepper to taste
– Optional add-ins: arugula, edamame, Parmesan.

Directions:

Step 1: Bring a medium pot of salted water to a bowl. Follow package instructions to cook pasta. If using frozen peas, add the peas to the water with the pasta. Drain.

Step 2: Slice the mozzarella pears and cherry tomatoes in half.

Step 3: Toss the pasta, peas, cherry tomatoes and mozzarella together with a drizzle of olive oil, salt and pepper to taste. Optional sprinkle of Parmesan to finish.

Three simple steps, 20 minutes or less. Because it’s Monday and ain’t nobody got time to make dinner. Happy Meatless Monday!

Product image credit of Popsugar. Recipe images my own.

The post Bean-anza appeared first on The Shooks Life.