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As a National Board Certified Health and Wellness Coach, I hear a lot of conversations around nutrition. I also see many controversial social media nutrition "opinion" posts, particularly about protein, how much or how little, and the "best" sources. And yet, only some people are protein deficient. Although research shows protein is a vital component of a healthy diet, the much less talked about nutrient most people need is fiber. Nutritionists know we cannot overstate the importance of dietary fiber for maintaining overall health and well-being throughout the lifespan. What is fiber? Fiber is a carbohydrate that the body cannot fully digest, yet it is essential for several critical bodily functions. Unfortunately, most Americans fall drastically short of consuming an adequate amount of fiber each day. The statistics are alarming—current research shows that 95% of Americans do not meet the recommended daily fiber intake. According to the CDC, adults should consume 22 - 34 grams of fiber daily, while other experts in the field, like Full Plate Living, recommend 40 grams daily. The Academy of Nutrition and Dietetics recommends 14 grams of fiber per 1,000 calories consumed. Americans consume only about 16 grams of fiber daily - less than half of what is recommended. This widespread fiber deficiency is highly concerning, given the multitude of vital health benefits that a high-fiber diet provides. Let's explore some of the key advantages of getting sufficient fiber. Digestive Health and Regularity Dietary fiber is essential for proper digestion and maintaining healthy bowel movements. The insoluble fiber in foods like vegetables, whole grains, wheat bran, nuts, and seeds adds bulk to stool, allowing it to pass through the digestive tract more easily. Soluble fiber from sources such as fruits, oats, barley, and legumes like lentils and beans can help reduce constipation by drawing water into the intestines. Adequate fiber intake can prevent or alleviate uncomfortable issues like hemorrhoids, diverticulitis, and irritable bowel syndrome (IBS). Chronic Disease Prevention Extensive research shows that diets high in fiber-rich plant foods are associated with a significantly lower risk of developing various chronic health conditions, including: • Heart disease - Soluble fiber helps reduce LDL ("bad") cholesterol levels; learn more about this on the American College of Lifestyle Medicine website. • Type 2 diabetes - Fiber slows the absorption of sugar, improving blood sugar control • Certain cancers - Fiber may bind to cancer-causing compounds, expediting their removal from the body Healthy Weight Management High-fiber foods have fewer calories per gram and are digested more slowly than low-fiber, refined foods. This can promote feelings of satiety and prevent overeating. Fiber also helps regulate blood sugar levels, which prevents spikes in hunger. Some studies indicate that increasing your fiber intake by just 14 grams per day could result in a 10% decrease in calorie intake and progressive, sustained weight loss over time - all while feeling more satisfied from meals and snacks. At this point, how can you go about increasing your daily fiber grams? Here are some simple tips and resources to help: • Use a tracking app like Cronometer  to monitor your daily intake and set goals to increase it gradually • Check nutrition labels and choose foods with higher fiber content like leafy greens, veggies, and fruits • Focus on consuming more plant-based foods, American College of Lifestyle Medicine Superfoods • Participate in a Full Plate Living program to learn how to modify your meals to increase fiber • Opt for whole-grain pasta, oats, and brown rice instead of refined grains • Have fiber supplements on hand to mix into your food for a convenient fiber boost • Refer to the Academy of Nutrition and Dietetics High Fiber Food List  for great high-fiber options Be sure to increase your fiber intake slowly and drink plenty of water to avoid any temporary digestive discomfort, such as gas or bloating, as your body adjusts. A simple, high-fiber diet can go a long way toward optimizing your health, maintaining regularity, and preventing chronic diseases for improved longevity. Get your fiber today! Disclaimer: Kathleen Belonga, Kathleen Belonga Coaching LLC., and Mindful Living & Yoga, LLC. may share information about health, nutrition, fitness, and lifestyle on this website. None of the information shared is intended to diagnose, treat, cure, or prevent any medical condition. All information on our website is for educational purposes only and not meant to serve as nutritional recommendations or a substitute for medical advice, diagnosis, or treatment. If you have an injury or health concern, please consult your doctor or seek help from a qualified health provider. We may also use AI resources to assist in writing blogs occasionally.

As we near the end of 2024 and prepare to welcome 2025, it’s a great time to reflect on the changes you want to make in your life. First, ask yourself this question: Are you currently living in alignment with your values and goals? Your alignment can reveal a lot about your current state of being and the direction you're heading in life. It reflects how closely your thoughts, actions, and values match up with the goals and aspirations you hold. If you feel a sense of peace, fulfillment, and joy, it’s likely that you’re living in alignment with your true self. On the other hand, if you experience constant stress, dissatisfaction, or confusion, it might indicate that aspects of your life are misaligned. Taking a moment to contemplate the life you're living now compared to the life you aspire to can yield profound insights. How closely are you aligned with that vision? You might be asking, what does it truly mean to live in alignment? To me, living consciously in alignment means authenticity, transparency, and joy. It involves being in harmony with your values, desires, and intentions, while maintaining a clear awareness of your actions and choices. Here are some tips on how you can start to cultivate a sense of alignment in your life. Tip #1 - Create a Mantra or Intention A few years ago, I chose the mantra of TRUTH for myself. I’m not just talking about the importance of honesty; I’m referring to being true to what I want, who I am, and how I genuinely feel. It’s about expressing myself authentically, regardless of others' perceptions. Every day, living in my TRUTH became my guiding principle. This journey has been nothing short of transformative. I've made significant shifts in my life, stepping away from unhealthy relationships—whether with family or friends. I’ve prioritized my own well-being, cultivating both physical and emotional strength. I’ve learned to say no to over-commitments and to stop giving myself away to those who don’t appreciate my contributions. Last year, my intention was to manifest ABUNDANCE—for myself and for others. Slowly but surely, I began to notice a shift in my life. New opportunities blossomed, both professionally and personally. This year, I am wholeheartedly committed to continuing this journey of ABUNDANCE, and I can already see its positive effects! Tip #2 - Make Time to Practice Our yoga practice offers a fantastic chance for introspection. It allows us to examine our attitudes toward our bodies and the way we engage with our practice. This isn't just about the physical postures; it also encompasses spiritual and energetic dimensions. Are you practicing with intention, or are you running on autopilot? Are you finding a balance between effort and ease, or do you find yourself forcing and tensing? Notice how you engage during your practice. Are you carving out space for centering and contemplation, or is your practice simply another item on your to-do list? Do you approach energetic practices like breath work and Mudra hand gestures with ease, or do you find resistance? Are you focused on how you appear in the poses, or are you more interested in how you feel? How do you respond to a slower pace? Sometimes, our eagerness to move quickly clouds our judgment, even when our bodies need gentleness. Are you experiencing stagnation that’s affecting your motivation—both physically and mentally? Recognize those moments when your mind feels sluggish, even though your body craves movement. After your practice, how do you treat yourself? Are you rushing off the mat to tackle the next thing on your list, or can you appreciate the gift of silence and relaxation? Remember to prioritize time for restoring your body, soul, and mind; you deserve it! Tip #3 - Take Time to Reflect How often do you allow yourself to reflect after meditation or yoga practice? What lessons have you gleaned? How do you weave these insights into your daily life? These reflections reveal much about what we truly value and how we relate to our bodies and the world around us. Tip #4 - Reset Once you become aware of the patterns and habits that no longer serve your highest self, you hold the power to let them go. Take this moment to pause and reset—whether at the beginning of the year or anytime you feel overwhelmed or off-balance. Recognize that feeling as an insightful signal that you may not be living in alignment. Embrace this awareness without judgment, make necessary adjustments, and continue your journey with renewed focus. Move Forward Without Judgment What does the upcoming year symbolize for you? What intentions will you set? How will you commit to living in alignment with your true self? Your experiences and ideas are precious, and I’m genuinely eager to hear from you. Please share your thoughts in the comments below! Let's embark on this journey together with positivity and openness! Disclaimer: Kathleen Belonga, Kathleen Belonga Coaching LLC., and/or Mindful Living & Yoga, LLC. may share information on this website about health, nutrition, fitness, and lifestyle. None of the information shared is intended to diagnose, treat, cure, or prevent any medical condition. All information on our website is for educational purpose only and is not meant to serve as nutritional recommendations, a substitute for medical advice, diagnosis, or treatment. If you have an injury or health concern, please consult your doctor or seek help from a qualified health provider. We may also use AI resources to assist in writing blogs from time to time.

In our fast-paced, on-demand world, it's no surprise that many people fall into the trap and the allure of "quick fixes" - those seemingly simple solutions that promise to transform our lives with minimal effort. Whether it's the latest fad diet, a miracle supplement, or a get-rich-quick scheme, the temptation to find a shortcut to our goals is understandable. After all, who doesn't want to achieve their dreams without the slog of hard work and patience? Unfortunately, this "quick fix" mentality can do more harm than good. By focusing on instant gratification, we risk neglecting the essential building blocks of lasting change - the tiny habits and action steps, the incremental progress, and the perseverance required to transform our lives truly. Consider the world of health and fitness. In an age of social media influencers and rapid-fire information, it's easy to be seduced by the promise of a "miracle" weight loss pill, shot, or fad-diet. Or, the "revolutionary" workout regimen that will melt away the pounds in a matter of weeks, without even addressing nutrition, sleep, or hormones. But the reality is that sustainable weight loss and improved fitness result from consistent, long-term lifestyle changes - not quick fixes. The same principle applies to personal finance, personal development, and countless other areas. Whether getting out of debt, learning a new skill, or breaking a bad habit, the path to meaningful change is rarely straight. It involves setbacks, adjustments, and the gradual accumulation of small victories over time. Instead, we need to shift our mindset and embrace the power of tiny habits and patient persistence. The most impactful and sustainable changes in our lives often come from the cumulative effect of seemingly small actions, repeated consistently over time. Whether saving a little bit of money each month, practicing a new skill for just a few minutes a day, or making minor, incremental improvements to our health, these gradual steps can ultimately lead to profound transformations. Of course, this approach requires a certain level of discipline and delayed gratification – qualities that can be challenging in a world that constantly bombards us with the promise of instant results. But the payoff is worth it. By embracing the long game and committing to the slow, steady work of building lasting habits and skills, we can achieve the profound, lasting change that quick fixes can never provide. So, the next time you're feeling tempted by the siren song of a quick fix, take a step back and ask yourself: "What can I do today, right now, to start building the foundation for the change I truly want to see?" It may not be as sexy or as immediate as the latest fad, but the rewards of patience and persistent effort will far outweigh the fleeting satisfaction of a quick fix.

Travel is an enriching experience, but it can also be challenging due to jet lag, lack of sleep, lousy hotel pillows, long international flights, and eating, especially if you eat a whole-food, plant-based diet like me. But worry not—navigating the world while staying true to a plant-based lifestyle is possible and can add an exciting layer to your journey. In this blog, we'll cover some practical tips and insights to help you maintain a plant-based diet while traveling, all without sacrificing the joy of exploring new places and flavors. Of course, let's address the obvious first: rent an Airbnb, hostel with a community kitchen, or hotel with kitchenettes where you can cook for yourself. A trip to the local market can also become a part of the adventure. Exploring a farmer's market or local grocery store can provide a fascinating insight into the area's food culture and allow you to prepare fresh, plant-based meals with local ingredients. You can prepare a small batch of critical ingredients for bowls and meals, saving you much money. But this only works if you stay in one place for some time. Most of our international trips involve going from point to point every few days. Let's explore the next best option: finding places to eat to accommodate your dietary needs. Do Your Research Ahead of Time One of the best ways to set yourself up for success as a plant-based traveler is to do your homework before packing your bags. Use online resources like travel vegan blogs to discover restaurants and markets catering to plant-based and vegan diets. Also, once you arrive, do another search; I have found little gems on the fly with some of the best food! It also never hurts to ask the locals in one place for local suggestions; they will know. Apps can also be helpful. Take a look at HappyCow (US and some international), Vanilla Bean (EUR, NYC, LA), AirVegan (airports with vegan food), and aBillion, which can help you find vegan and vegetarian restaurants, stores, and cafés worldwide. These apps provide reviews and ratings from fellow travelers, making finding the best spots for plant-based meals in almost any city easy. Knowing a few phrases in the local language, such as "I am vegan" or "Does this contain animal products?" can also be incredibly helpful, especially in regions where plant-based diets are less common. Google Translate can also become your friend. Always Pack Essentials for the Journey Even with the best planning, there will inevitably be moments when plant-based options are limited—think long flights, layovers, or remote destinations. Packing some travel-friendly vegan snacks can be a lifesaver. Consider bringing: Nuts and seeds : High in protein and easy to pack. Instant oatmeal : A quick, easy breakfast option that needs hot water. Granola or protein bars : These are compact and filling. Look for brands that offer low glycemic index. Minimize bars; they are still processed foods. Make your own if you have time. Energy bite s: For a more substantial snack on the go, you can make some ahead of time and pack them in your carry-on. Dried fruit : Great for snacking and providing natural energy. Be careful with open packages; some countries won't let you in with fruit. These snacks keep hunger at bay and reduce stress when WFPB meals are scarce. Be Flexible and Open to New Foods Traveling is a time to be adventurous, which also applies to your diet. Some destinations may have different plant-based options than you're used to, but you can still find delicious alternatives. For instance, many countries have traditional dishes that are either already vegan or can be easily adapted. In India, you'll find a variety of vegetarian curries, rice dishes, and lentil-based meals like dal. In the Mediterranean, plant-based staples include hummus, falafel, tabbouleh, and stuffed vine leaves. Being open to trying new foods also means being willing to experiment. For example, you might not be familiar with jackfruit tacos, tempeh satay, or banana blossom "fish," but they can provide exciting new flavors and textures. Embrace the opportunity to discover new ingredients and plant-based alternatives while traveling. Communicate Clearly and Politely Plant-based eating may not be a known concept in some regions, so it's essential to be precise but courteous when communicating your dietary preferences. Learn how to ask for plant-based options in the local language. You can also look for local vegetarian dishes and ask to have them modified. For example, in Southeast Asia, you can request stir-fried vegetables or tofu without fish sauce; in Italy, ask for pizza or pasta without cheese. Prepare for Dining Out Dining out can sometimes be tricky, even when you plan. Even in places where vegan or vegetarian food isn't on the menu, many chefs are happy to customize a meal if you politely explain your preferences. Sometimes, sides or starters offer the best plant-based options—steamed vegetables, rice, and salads. You can also try mixing and matching side dishes to create a satisfying meal. Sticking to a plant-based lifestyle while traveling doesn't have to be complicated or restrictive. With some preparation, traveling as a plant-based adventurer can open the door to new culinary discoveries and a deeper connection to the places you visit. If you need some inspiration, check back here periodically as I share my experiences from destinations I have visited and will travel to in the future! Now, prepare to embark on your next adventure—plant-based style!