My approach to eating is balanced. I believe that eating a whole foods plant-based diet is the healthiest way to fuel our bodies. I also believe in chocolate. One of my mantras for daily living is, “something is always better than nothing.” GetNatured isn't about perfection. It is about the simple pursuit of health and happiness. Sometimes that means watching the sunrise on a morning run. Sometimes it means forgoing my “to do” list in favor of sharing freshly baked chocolate chip cookies with my favorite person. Health and happiness are both physical and mental. I believe in feeding both.

I love new flavors and combinations of foods and my desire for those continually inspires and challenges me to learn new things. I have gained countless new ideas and have been so immensely inspired by reading blogs. Though the world of food blogging is huge, there is a feeling of solidarity that runs through this virtual community. My family may not understand my excitement over finding "00" flour for pizza crust, but I know that my fellow bloggers do!

My family and I are vegetarians and, while I truly believe with all that I am that is the healthiest way to eat, I do not want my readers to ever feel like they're getting the cold shoulder for enjoying animal-based foods. I know that everyone has their own favorite foods and traditions and that is their personal journey. I share recipes and my food successes because I believe passionately that healthy food can be simple and delicious- even to kids! My hope is that others will be inspired to integrate more whole foods into lives as well.

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

How much fiber do we need?
First, how much fiber do you need each day? The USDA recommends 14 grams for every 1000 calories consumed or approximately these amounts <table removed>

Where does fiber come from?
Fiber comes from plant-based foods such as fruits, veggies, beans and legumes, nuts and seeds, and whole grains. Foods that have been highly processed (e.g. white flour, canned fruits and veggies, juices) have less fiber than minimally processed foods. Fiber supplements are available, however what you gain in fiber from those products, you lose in the important vitamins, minerals, and antioxidants that come from fresh and whole foods. Foods that contain the most fiber include:

• Lentils
• Black, pinto, small white, and lima beans
• Whole grain cereals such as bran flakes or shredded wheat
• Acorn squash
• Potatoes with the skin on
• Broccoli
• Apples (skin on)
• Pears (skin on)
• Berries (especially blackberries and raspberries)
• Spinach

Tips from the Mayo Clinic for getting more fiber:

• Jump-start your day. For breakfast choose a high-fiber breakfast cereal — 5 or more grams of fiber a serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Switch to whole grains. Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.
• Bulk up your baked goods. Substitute whole-grain flour for half or all of the white flour when baking. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes and cookies.
• Mix it up. Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.
• Get a leg up with legumes. Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.
• Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
• Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.

Note: It is important to increase the amount of fiber in your diet gradually:

These muffins are not super sweet but they are really healthy- they contain lots of iron and protein too! I wasn't sure if they'd pass the "kid test", but...

Success!
Big smiles: