GYLTWM (Get Your Life Together With Me)

Or at least your meals for the week...

Hi Friends!! Good morning and happy Sunday!

No scaries over here, peeps, let’s chat. I am so excited to connect with you guys in this new way (we’re gonna be best friends, I promise).

I am going to give you the run down of my vision here and you guys can be like “ok yes love” or “okay no hate”. Sound good?

Let’s start with how we are feeling. Are we great? Are we hungover? Do we need to call all our friends and make sure they aren’t mad at us for having too many cocktails last night? Okay amazing, let’s get that out of the way and then we can pull it together.

So I am THINKING for this newsletter, we do a little Dietitian Q&A every week (I am going to start throwing a question box up on my Instagram story so you guys can drop a few questions). After that, I will give my (paid) subscribers some balanced meal ideas for breakfast, lunch, and dinner each week so that you can let your cute brain rest on Sundays and *I* will do the heavy lifting.

How do we feel about that? Leave a comment on this post and tell me if you guys are mad at me (just kidding, it’s Sunday and I am fragile so keep it to yourself, please).

Let’s get into it (yuh) - Doja Cat.

SO, I got a ton of questions about fiber in my question box last week. Let me tell ya, fiber is that GIRL. So I thought we could start with that.

Q: Why is fiber so important?

A: Fiber is crucial for maintaining overall good digestion and gut health (way more important than any weird supplement that is being marketed to you for gut health- I promise). Fiber intake has been shown to aid in weight loss as well as lowering cholesterol, preventing colorectal cancer, and reducing diabetes risk. She kinda does it all, do you know what I mean?

Q: How much fiber do I need to be eating in a day?

A: The recommendation for women is 25 g fiber/day and the recommendation for men is 38 g fiber/day.

Q: What are the types of fiber and why are they important?

A: There are two types of fiber: soluble and insoluble. Soluble fiber breaks down in water and forms a gel-like substance. It feeds good gut bacteria and provides benefits such as reducing your body’s ability to absorb fat, lowers cholesterol, reduces inflammation, and reduces heart disease risk. Insoluble fiber ABSORBS fluid and helps to form stool. Insoluble fiber helps your body to process waste, prevents constipation, and improves overall digestion.

Q: What are some sources of both soluble and insoluble fiber?

A: Soluble fiber can be found in barley, beans, apples, oats, citrus fruits, sweet potato, and peas. Insoluble fiber can be found in beans, nuts, wheat bran, berries, cauliflower, avocado, broccoli, and Brussels sprouts.

So *basically*, you gotta focus on that fiber friends. Increasing fiber is the FIRST thing that I go over with my clients. It is quite literally the foundation for an overall healthy diet. SO, your challenge this week is to increase that fiber intake. I recommend starting small (especially if you are someone who does not eat a ton of fiber to start with). Increase your fiber gradually and DRINK MORE WATER as you increase fiber.

You got this- I promise! Let me know how it goes in the comments of this post or over on Instagram. More to come next week- in the meantime, drink some water, eat some fiber, and go sage yourself!

For my paid subscribers; Below is a breakfast, lunch, and dinner option for this week. All meals are balanced (protein, carbohydrate, and veggies) and can be modified based on your specific needs/ dietary restrictions. Let me know what you think and if you try them out!

Balanced Meal Ideas for this Week: