Are you getting enough fiber in YOUR diet? (#Giveaway!)

I started my fiber kick right after I gave birth to my daughter. After reading through various diets to help me lose all that baby weight, I found that the most common ingredient in weight loss was an increase in fiber. Fiber helps you feel fuller longer, so you are snacking less and jump starting your weight loss. There are common misconceptions about fiber, and I would like to clear those up before I go on. When I was younger, I was diagnosed with IBS. My nutritionist at the time recommended I increase my fiber intake. I was afraid to do this, because I thought this would bring on frequent bowel movements and diarrhea. This is the first misconception. Fiber regulates you, which doesn’t necessarily mean you will be going to the bathroom ALL THE TIME. This simply means that it will add bulk to your intestines that will help you digest foods easier.

Another misconception is that fiber tastes like cardboard. Okay, maybe this isn’t a misconception, but now there are many alternatives out there that help with the taste. There are capsules and odorless powders which can be added to recipes so that you can add fiber to your diet without changing the tastes of your food. While you should get most of your fiber from food, the majority of people don’t and should supplement.

Fiber is great for digestion, but did you know that a good intake of soluble fiber can also reduce your risk of heart disease by lowering cholesterol and can also reduce blood sugar absorption and aid in managing Type-2 Diabetes? Yes, fiber is that magical nutrient that can help your overall health, and you probably aren’t getting enough of it.

The American Dietetic Association recommends getting between 25-38 grams of fiber each day.  Not all fiber is the same, and not all fiber supplements will give you the recommended fiber in your diet. Psyllium Fiber comes from the outer coating of the psyllium plant seeds. Konsyl Fiber Supplements are made with this bulk-forming soluble fiber which is also gluten free and safe for pregnant and nursing women. Konsyl Psyllium Fiber Supplements can help out by filling in the gaps where you aren’t getting enough fiber. Konsyl Fiber Supplements come in different forms to suit your needs and your lifestyle. One serving of Konsyl Original Formula provides 6 grams of psyllium fiber.

Check out the following information to see how much fiber you should be getting every day:

• 38 grams for men under the age of 50 to 21 years of age
• 30 grams for men over 50 years of age
• 25 grams for women under the age of 50 to 21 years of age
• 21 grams for women over 50 years of age

Check out some recipes where you can incorporate extra fiber (without altering the taste!)

Hearty Harvest Oatmeal (Gluten-Free)

Ingredients:

1 cup cooked, old fashioned gluten-free oatmeal

1/4 cup canned pumpkin puree

1 tbsp milk (coconut, almond or otherwise)

1 tbsp pumpkin pie spice

1 tsp real vanilla extract

1 rounded tsp Konsyl Original psyllium fiber

Maple syrup, pecans, dried cranberries or raisins for toppings, if desired

Directions:

Heat cooked oatmeal in pan on stovetop or in microwave until just warm.

Add the milk, pumpkin, spices, vanilla and Konsyl.

Mix well and reheat.

If it is too thick, add 1 tbsp hot water at a time and stir until desired consistency is reached.

Top with syrup, nuts and dried fruit to your liking. Makes two servings.

Carrot Cupcakes with Cream Cheese Frosting

1 cup almond butter

1/2 cup coconut milk (canned, full fat)

2 eggs

1 tsp baking powder

1 tsp baking soda

zest of one orange

1/4 cup packed brown sugar

1/2 cup maple syrup

3 carrots, shredded

1 tbsp real vanilla extract

2 tbsp ground cinnamon

1 tsp ground nutmeg

1 tsp ground ginger

1/4 tsp ground cloves

pinch salt

1/4 cup Konsyl Original

1/2 cup toasted walnuts (optional)

Shred carrots and place in bowl. Cover with maple syrup and let marinate while you prepare the rest of the ingredients.

Combine the spices, baking powder, baking soda, salt and Konsyl.

In a separate bowl combine the almond butter, coconut milk, eggs, zest, and vanilla. Then add the brown sugar and stir until combine.

Add the dry ingredients, stir. Add the carrots and nuts (if using) and stir until well combined. Pour into paper lined or greased muffin tins. Bake for 22-25 minutes at 350. Will make about 24 cupcakes.

Cream Cheese Frosting

1lbs cream cheese, room temperature

4 ounces grass-fed butter (like Kerry Gold), room temperature

1/2 cup powdered sugar

1 tsp real vanilla extract

pinch of salt

Put all frosting ingredients into bowl and mix well with hand mixer for 6-8 minutes until light and fluffy.

When cupcakes are COMPLETELY cooled, frost the cupcakes.

You can win any one of the Konsyl Fiber products listed below