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The Soup Season Conundrum
Let’s be honest: soup is cute, but sometimes it’s just not enough. You slurp through a warm bowl of something brothy, feel content for about 20 minutes, and then…you’re back in the pantry.
Here’s the fix — soups with fiber, protein, and actual digestive support. These upgraded bowls are still cozy, but they also keep you full, help your gut do its thing, and sneak in some skin-supporting nutrients while they’re at it.
Why Protein and Fiber Are Soup MVPs
Adding protein and fiber to your soup isn’t just about “healthifying” your comfort meal. It’s about giving your body what it actually needs to feel satisfied and energized.
- Protein helps build and repair tissues, supports your metabolism, and keeps cravings in check.
- Fiber slows digestion (in a good way), stabilizes blood sugar, and helps you feel full longer.
Together, they balance out the carb-heavy base most soups start with, so you don’t crash an hour later or end up stress-snacking on the couch.
Soup Recipes That Do the Most
Lentil Curry Soup (Protein-Packed + Vegan-Friendly)
Lentils are loaded with plant protein and fiber. Add in anti-inflammatory curry spices, and you’ve got a bowl that supports digestion, immunity, and energy, all in one.
Bonus tip: Top with a swirl of coconut yogurt and a spoonful of hemp hearts for extra creaminess and crunch.
Chicken + Wild Rice Soup (Balanced Comfort Classic)
Wild rice brings an earthy texture along with slow-digesting carbs. Chicken adds lean protein. Carrots, celery, and onion bring in the antioxidants. It’s the soup version of a weighted blanket, and just as comforting.
Pro tip: Toss in frozen kale or spinach toward the end of cooking to sneak in extra micronutrients.
White Bean + Kale Soup (Gut + Glow Hero)
White beans bring fiber, protein, and a creamy texture without needing dairy. Kale adds vitamins A and K, and garlic brings antimicrobial power for immunity.
Try this: Add fennel seed while it simmers for a little digestive support and a subtle licorice note.
Add This to Your Soup Lineup: Flatter Me
Even a well-balanced soup can sometimes leave you bloated, especially if you’re adding beans, dairy, or fiber-rich ingredients your gut isn’t used to. That’s where Flatter Me steps in.
What It Does:
- Debloats in 30 minutes
- Helps break down fiber, fat, protein, and carbs
Supports nutrient absorption and smoother digestion
Key Ingredients:
- 18 Full-Spectrum Digestive Enzymes to help break down complex meals
- Ginger + Peppermint Leaf for digestive comfort
Fennel Seed to support nutrient absorption
Just take one capsule with your meal. That’s it.
Clinically Proven:
Flatter Me is backed by a placebo-controlled clinical study showing up to 2 inches of reduced bloating in just one use and visible results in 30 minutes.**
Soup Season Q’s, Answered
Q: Can I take Flatter Me with soup?
A: Yes! Just pop one capsule with your soup meal and let it work its magic in the background. If your soup is rich in beans, dairy, or fiber, your gut will thank you.
Q: Can I add protein powder to my soups too?
A: If you’re making a blended soup, absolutely. Unflavored or savory protein powders (like bone broth-based ones) can sneak in extra protein. Just avoid sweetened flavors, no one wants vanilla chicken.
Q: Is Flatter Me safe for everyday use?
A: Totally. It’s designed to support daily digestion and can be especially helpful with high-fiber or heavier meals.
**Based on a HUM-sponsored placebo-controlled, crossover clinical study of 19 participants who took identical test meals, once with Flatter Me and once with a placebo. Martin-Biggers J. Nutr. Diet. Suppl. 2024.
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]]>The post Fiber is Having a Moment (and Fall is the Perfect Time to Lean In) appeared first on HUM Nutrition Blog.
]]>From hearty root vegetables to crisp apples and winter squashes, the fall harvest is packed with high-fiber foods that do double duty for your gut and waistline.
Why Fiber Deserves a Spot on Your Fall Plate
Yes, fiber isn’t all “new” and shiny, though it’s having a resurgence, and you should pay attention. Fiber doesn’t just keep you “regular.” It’s one of the most underrated nutrients for supporting gut health, hunger/fullness, and stable energy, three key players when you’re trying to feel your best and manage your weight in a balanced way.
Here’s a snapshot of how high fiber foods work their magic:
- Supports digestion: Fiber adds bulk and helps keep things moving smoothly, and promotes regularity.
- Feeds good gut bacteria: Certain fibers act as prebiotics, helping to feed the beneficial bacteria in your gut, supporting digestion, metabolism, and even mood.
- Supports blood sugar: Slower glucose absorption means steadier energy and fewer cravings.
Smooth digestion, a happy gut microbiome, and stable blood sugar are foundational for those looking to look and feel their best.
The Gut–Fiber–Weight Connection
Here’s where it all ties together: the state of your gut microbiome has an influence on your metabolism. When you eat high fiber foods, especially from plants, legumes, and whole foods, you’re not just feeding yourself. You’re feeding the trillions of bacteria in your gut that produce beneficial compounds called short-chain fatty acids (SCFAs).
These SCFAs help support metabolism through a variety of mechanisms, including appetite regulation, energy expenditure, blood sugar management, and potentially influencing GLP-1 production.
That’s why fiber-rich diets are linked to feeling fuller, eating more mindfully, and maintaining a balanced weight over time. It’s not about eating less (in fact, with fiber-rich foods, you can often eat larger-volume meals); it’s about eating in a way that works with your body’s natural cues.
In-Season High Fiber Foods to Add to Your Fall Menu
1. Apples (with the skin!)
One medium apple provides around 4 grams of fiber, mostly in its peel. Apples contain pectin, a type of soluble fiber that supports healthy digestion and balanced cholesterol levels.
Try this: Slice into oatmeal, bake with cinnamon and a dash of coconut oil (my favorite), or pair with almond butter for a high-fiber snack.
2. Sweet Potatoes
Sweet potatoes are rich in both soluble and insoluble fiber, making them a gut health win. Plus, they’re loaded with beta-carotene, which supports skin and immune health, perfect for the cooler months.
Try this: Roast them in the oven with olive oil and rosemary, or mash them with a bit of coconut sugar for a sweet yet fiber-forward side dish.
3. Brussels Sprouts
One of my favorite vegetables, Brussels sprouts, packs about 3.5 grams of fiber per cup and contains compounds that support detoxification pathways in the body. They’re also one of the best cruciferous veggies for supporting hormone balance.
Try this: Shred them into a slaw or roast until crispy with balsamic glaze.
4. Pears
Pears are often forgotten but are among the highest-fiber fruits, with up to 6 grams per serving, and offer a unique flavor profile.
Try this: Slide them into salads (bonus if with brussels sprouts and arugula) for a refreshing yet sweet flavor profile.
5. Pumpkin
Pumpkin isn’t just for pumpkin spice lattes; it’s rich in fiber and naturally low in calories, making it ideal for supporting satiety and digestion.
Try this: make homemade pumpkin muffins or pancakes, use a butter substitute in baked goods (sounds weird, but trust me on this), or make a homemade pumpkin spice creamer for a whole-foods-based, less-processed alternative.
6. Butternut Squash
Creamy, comforting, and subtly sweet, butternut squash offers about 7 grams of fiber per cup when cooked. It’s an excellent source of both soluble and insoluble fiber, meaning it supports digestive regularity and helps feed beneficial gut bacteria.
Plus, it’s rich in beta-carotene (a precursor to vitamin A), which supports skin and immune function as the weather cools down.
Try this: Roast cubes of butternut squash with olive oil and herbs, blend it into a soup (a staple in my house during the fall), or toss it into salads or pasta for extra fiber and a pop of fall flavor.
7. Parsnips
Don’t sleep on parsnips, they’re one of fall’s most overlooked high-fiber foods, offering nearly 6.5 grams of fiber per cup when cooked. Slightly sweet and nutty (think of them as a cross between carrots and potatoes), parsnips are especially rich in soluble fiber, which helps promote fullness and support healthy blood sugar balance.
They’re also a great source of antioxidants and vitamin C to support immune health during the colder months.
Try this: Roast parsnips with olive oil, garlic, and rosemary for a caramelized side dish, or mash them with a bit of butter as a cozy, gut-friendly alternative to mashed potatoes.
Pro Tip: Balance Fiber with Hydration
As fiber intake increases, hydration becomes even more important. Fiber absorbs water to do its job; without it, you might feel more backed up and bloated rather than balanced. Keep water or an electrolyte blend handy throughout the day to help your gut stay on track.
How Much Fiber Do You Actually Need?
Most people think they’re getting enough fiber, but the truth is that the average intake is less than half of what’s recommended. The Dietary Guidelines for Americans provide clear daily targets:
- Women: about 25 grams per day
- Men: about 38 grams per day
These numbers aren’t meant to be exact for every person, but they serve as a helpful baseline. If you’re not close to these ranges right now, increasing your fiber slowly and pairing it with plenty of water helps your body adjust comfortably. And remember, you can mix whole-food sources with a supportive fiber supplement to make meeting your goals feel realistic, not overwhelming.
Fiber Supplements Can Help Fill the Gap
While whole foods should always be your foundation, fiber supplements can help bridge the gap on busy days or for those who struggle to meet their fiber needs through food alone.
HUM’s Flatter Me Fiber GLP-1 Booster is formulated to support regularity and healthy digestion and naturally promote fullness by supporting GLP-1 levels†. It’s an easy, delicious way to complement a high-fiber fall diet, especially when your schedule (or your meals) get a little less predictable.
The Takeaway
Fall is the ideal time to give your gut a reset and nourish your body with high fiber foods that naturally support digestion and weight goals. From apples to root veggies, these seasonal staples make it easy to eat more fiber without overthinking it.
So, as much as you love to sip your pumpkin spice latte this season, remember to get some whole-food sources of fiber in, too!
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]]>The post 5 Smart Strategies to Enjoy Thanksgiving Foods (Without the Bloat or Crash) appeared first on HUM Nutrition Blog.
]]>“Thanksgiving is often seen as a day to overindulge in high-carb foods and sweets—essentially an all-day eating event,” says Kaitlin Hippley, M.Ed, RDN, LD, CDCES, a registered dietitian and certified diabetes educator in Cleveland, Ohio. “But when we start to view Thanksgiving as simply another meal, it becomes easier to make thoughtful, nourishing choices that leave us feeling satisfied rather than stuffed, bloated, fatigued, or regretful.”
That said, Thanksgiving foods don’t have to lead to digestive distress and a blood sugar crash. Keep reading to discover how to hack your Thanksgiving food strategy for optimal enjoyment and minimal discomfort.
1. Don’t Skip Breakfast
You might think it’s wise to skip breakfast on Thanksgiving morning so you can save your appetite (or calories) for the big feast. However, dietitians say this strategy can sabotage you in a few ways.
“The idea of ‘saving up’ calories or carbs often backfires, leading to extreme hunger, overeating, and sharp blood sugar spikes followed by crashes,” Hippey warns. Late snacking and huge helpings of Thanksgiving foods are more likely to send you to the couch feeling groggy and bloated, adds Jenny Finke, MS, RDN, women’s metabolic health dietitian and owner of The Metabolic Dietitian in Greenwich, Connecticut.
With this in mind, both RDs highly recommend starting Thanksgiving day with a standard, balanced breakfast. “I recommend a meal with a substantial amount of protein (usually 20 to 30 grams), some complex carbohydrates, and healthy fats,” says Finke. (Hippey suggests eggs with fibrous veggies to promote satiety, or Greek yogurt with fruit.) “Substantial meals not only keep blood sugar in a stable range for hours, but they also reduce cravings and food noise later on, which leads to healthier and more mindful choices,” Finke continues.
2. Sip on Water
Staying hydrated is crucial 365 days a year, and Thanksgiving is no exception. Sticking to plain H2O will be optimal compared to sugary beverages and alcohol, which will only double down on the dreaded Thanksgiving Day slump. Plus, drinking enough water can help mitigate dehydration that presents as hunger, which is especially helpful if you’re trying to stay mindful of your weight goals this holiday season.
“Choose water as your primary drink to reduce added sugar and support healthy blood sugar levels,” Hippley advises.
3. Master the Art of Plating Your Thanksgiving Foods
While it’s tempting to help yourself to every Thanksgiving food, it’ll work in your favor to plate your dinner mindfully to avoid dips and discomfort later on.
First order of business: pack on the protein. “Start your meal with a protein-rich serving of turkey, lentils, or any other option on the table,” Hippley advises. “Prioritizing protein before diving into the carbohydrate-heavy sides can help steady blood sugar levels, keep you full longer, and even reduce the urge for seconds.”
Next, she suggests prioritizing colorful and fiber-rich veggies. “Choose options like roasted Brussels sprouts, tri-color carrots, or steamed green beans to brighten your plate and boost fiber intake,” Hippley continues. “More fiber can increase satiety hormones like GLP-1, helping you feel full longer while keeping your gut happy.”
From there, you can choose your starches or more decadent side dish (or two) of choice. Just be mindful of portion sizes.
4. Take a Walk
Rotting on the couch after Thanksgiving dinner might be a ritual for most of us, but gently moving your body should be your new tradition going forward. “That post-Thanksgiving meal slump is often a feeling blamed on eating too much turkey, but in reality, it’s more likely the result of elevated blood sugar after a large, carbohydrate-heavy meal,” Hippley shares.
Both dietitians highly suggest taking a walk after feasting. “Avoiding the couch and going for a quick 10 to 15 minute walk with family or friends can prevent that tired and groggy feeling, slow the rise of blood sugar, and encourage the body’s metabolism to start utilizing the food you just ate for energy production rather than fat storage,” says Finke. “Not only that, but gentle movement can improve digestion and decrease bloating when incorporated after a large, calorically-dense meal.”
Per Finke, bonus points go to those who also take a short walk after dessert. (Your body will thank you, and your couch will be waiting for you by the time you get back.)
5. Take the Right Supplements
Balancing your meals and gently moving your body after eating are tried-and-true ways to enjoy the holiday—and beloved Thanksgiving foods—to the fullest. That said, you can always keep supplements handy to promote post-dinner well-being even further.
HUM’s Flatter Me is basically your wingman to digest Thanksgiving foods, courtesy of 18 full-spectrum digestive enzymes to break down macros, ginger and peppermint leaf to support healthy digestion, and fennel seed to soothe digestive distress. (Better yet, supplementing with Flatter Me has been shown to work within 30 minutes and even reduce bloat by up to 2 inches.)
Best of Berberine is another all-star for festive holiday meals to support healthy glucose levels, weight management, gut health, and GLP-1 production. It works best when taken consistently over time, so be sure to include it in your wellness lineup all season long.
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]]>The post Your Core Habit: Why Fibermaxxing May Be Your Gut’s Best Bet to Beat Bloat and Keep Things Regular appeared first on HUM Nutrition Blog.
]]>What Is Fibermaxxing?
Fibermaxxing is simple. Incorporate as many fiber-rich foods into your day, and ideally layer multiple sources into your meal so you can maximize your daily fiber intake. Many people count their calories or grams of protein, but this is prompting you to start counting your fiber as well, or at least start being more intentional about it. Fiber is the nutrient that keeps your digestion moving, supports your gut health, and even helps regulate energy and mood, so what’s not to love?
Why Most People Fall Short of Their Daily Fiber Needs
Here’s the catch: most Americans aren’t getting nearly enough fiber. The recommended dietary allowance (RDA) is 25 grams per day for women and 38 grams per day for men (National Academies).
Yet the average intake hovers around 15 grams per day. That gap can make a huge difference in digestion, energy, and overall health and may help explain why many of us feel bloated, backed up, sluggish, and moody.
The Benefits of a High Fiber Diet
Yes, I know you know fiber is good for you. And I bet you think you’re getting enough fiber. But I challenge you to think again. Before we dive into fiber-rich foods (yes, not all vegetables are created equal here), let’s quickly review why a fiber diet really is so beneficial.
A high fiber diet is linked to some pretty impressive perks:
- Better gut health: Fiber acts as a prebiotic, feeding beneficial gut bacteria.
- Digestive regularity: It softens stool and helps prevent constipation.
- Reduced bloat over time: While adding fiber too quickly can cause temporary bloating, a steady intake actually helps regulate digestion via its post-impact on the gut microbiome.
- Blood sugar balance: Fiber slows the absorption of glucose, supporting stable energy and mood.
- Weight management support: Fiber adds bulk and supports blood sugar, helping you feel more satisfied and may reduce overeating.
- Heart health benefits: Certain types of fiber can help lower cholesterol by helping to bind and excrete it in the body.
- Hormone Health: Research suggests fiber may help regulate estrogen levels by binding to excess hormones and aiding in their excretion (via our poop).
How to Add Fiber the Smart Way
If you’re intrigued by fibermaxxing, here’s the golden rule: go slow. Jumping from 10 grams to 35 grams overnight may leave you feeling more bloated than balanced.
Instead, try this:
- Increase gradually – Add 3–5 extra grams per day until you reach your goal (hint: this looks like a ½ cup of raspberries, 1 tbsp chia seeds, or 1 cup of brussels sprouts)
- Hydrate – Fiber works best when paired with plenty of water. Think about it this way: imagine adding lots of sand into a funnel, but you don’t have enough water to keep it flowing through.
- Mix it up – Aim for both soluble fiber (found in oats, apples, beans) and insoluble fiber (found in many veggies, whole grains, seeds).
Easy High Fiber Diet Swaps
Without turning this into an elementary school health class about nutrition, here are some simple dietary swaps to easily incorporate more fiber into your diet.
- Opt for fresh fruits and vegetables over juices, where much of the fiber is stripped away.
- Choose lentils or beans as an additional protein and fiber topper or base in salads or bowls. I love to add this in the form of hummus.
- When you eat a salad, include some nuts/seeds and a high-fiber veggie like brussels sprouts, broccoli, or cauliflower (newflash: lettuce isn’t as high-fiber as you might think).
- Add 2 tbsp chia or flaxseeds to smoothies, yogurt, or overnight oats.
Even these small changes can help you lean into the benefits of a high fiber diet without a total kitchen overhaul.
Fiber Powders and Supplements: A High Fiber Diet Helper
While whole foods should always be your first choice, fiber powders can be a convenient way to bridge the gap, especially if you’re on the go or simply not a big fan of fruits/veggies. They provide concentrated fiber without extra volume, and many are formulated to support digestion and regularity.
One standout is HUM’s Flatter Me Fiber GLP-1 Booster, which combines a digestion-friendly prebiotic fiber with a gentle digestive enzyme blend. This makes it easier to:
- Boost your fiber intake without overloading your meals
- Helps to keep you fuller for longer, thanks to its ability to naturally stimulate the body to produce GLP-1
- Aid in digestion, thanks to not only its fiber content but also its best-selling digestive enzyme and herbal blend to support the breakdown of food and debloating.
- Delicious, flavorful, and drinkable format
Fiber powders can be mixed into water, smoothies, or even oatmeal, making them a flexible tool to complement a high fiber diet. Think of them as a way to fill the gap, not replace the wide variety of fiber-rich foods your gut loves.
The Takeaway on Fibermaxxing
Fibermaxxing isn’t about extremes; it’s about returning to a nutrient that most of us are missing as our focus has shifted to protein. From better digestion to improved energy and satiety, focusing on getting enough fiber in your diet can help you feel your best. Just remember to build up slowly, hydrate well, and mix up your sources. Your gut (and your future self) will thank you.
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]]>The post Add These 7 Fall Foods and Supplements to Your Meals for Healthy Hair, Skin, and Nails appeared first on HUM Nutrition Blog.
]]>7 Fall Foods for Healthier Skin, Nails, and Hair
Their key nutrients help combat beauty concerns like brittleness and dullness.
There’s no denying that a healthy, well-rounded diet helps keep every part of your body, well, healthy—and that includes your skin, hair, and nails. The opposite is also true. “Lacking key nutrients like protein, healthy fats, vitamins, and minerals can leave them looking dull, brittle, or weak,” says Roxana Ehsani, RD, CSSD, a Florida-based sports dietitian.
If you think your dietary habits are to blame for the poor health of your skin, hair, and nails, your doctor can order a blood test to check for nutrient deficiencies to confirm your suspicion, says Ehsani. Knowledge is power, and the good news is that once you know what you may need more of, you can fill in the gaps through diet or even supplements, if your doctor feels that could be helpful.
The fall harvest provides some particularly great fruits and vegetables to support healthy skin, hair, and nails. Here are some of Ehsani’s go-tos, plus some easy, healthy meals that feature them.
Sweet Potato
The sweet potato’s vibrant orange hue mimics the color of fall leaves, serving as a reminder that this root vegetable is best enjoyed in autumn. While the root veggie is generally regarded as a nice source of fiber, it also packs benefits for skin, hair, and nails thanks to its beta-carotene and B vitamins.
“Beta-carotene supports skin repair and protects the skin from UV damage. Although you should still use SPF when you go outside, you can think of it like internal sunscreen,” Ehsani says. “As for the B vitamins, they play a role in the production of keratin, a protein that is the building block for hair and nails. Getting enough of the nutrient is essential in keeping them healthy.”
How to enjoy it: For an easy, healthy meal, cube a sweet potato, and place it on a baking pan with some halved Brussels sprouts and chickpeas. Top the mixture with olive oil, a bit of maple syrup, and your favorite spices. Bake for 45 minutes at 374°F and voila! You’ve got a simple, veggie-centric meal that’s easy to prep in bulk throughout the fall.
Supplement alternative: HUM Hair Strong contains biotin and B12 to support fuller, stronger hair.
Pumpkin
Despite technically being classified as a winter squash, pumpkins are practically synonymous with the fall season. Could you even imagine Halloween or Thanksgiving without them? Think beyond the jack-o-lantern, and make use of their constant presence at farmers’ markets and grocery stores by adding them to your meals throughout the fall season.
According to Ehsani, pumpkins are rich in beta-carotene, an antioxidant that the body converts to vitamin A. “A diet rich in Vitamin A speeds up the shedding of old skin cells, stimulates the growth of new cells, and stimulates collagen production, which can lead to healthier, more radiant skin,” she explains.
How to enjoy it: Pumpkin pie is a classic treat, but if you want to reap the most benefits, consider leaning into savory preparations like roasting that put the squash front and center. A simple way to try it: Cube and season your pumpkin with olive oil, salt, garlic, and sage, then spread it out on a cookie sheet and bake for 20 minutes at 425°F. Enjoy it warm, paired with your favorite green veggie and some baked chicken, or add it to salads and power bowls after it cools in place of alternative starches like croutons, sweet potatoes, or rice.
Supplement alternative: HUM Arctic Repair, which contains Omega 3-6-9 fatty acids, along with Vitamin A. Together, they promote skin density and elasticity, and help smooth fine lines and wrinkles.
Kale
Kale is one of the few so-called “superfood” veggies considered in season throughout fall, winter, and spring, which is just one of the reasons it seems to be everywhere year-round. Its nutritional profile only adds to its popularity. One cup of raw kale has just seven calories and is loaded with vitamins A and C, the latter of which is a heavy hitter when it comes to supporting immunity and hair health. Vitamin C is also essential for collagen production, which supports skin, hair, and nail health, Ehsani says. While spinach and collard greens also contain a lot of vitamin C, kale contains about three times as much, so it definitely deserves a place on your plate.*
*Sourced via Pubmed
How to enjoy it: Whether you prefer your greens cooked or raw, there are countless ways to add kale to your meals. If you like it cooked, try making a quick, low-carb stovetop stir-fry. Start by spraying a pan with oil, then cube raw chicken, chop up a tomato, and wash two cups of raw kale. Place everything in the oiled, warmed pan and season with salt and pepper. Once everything is wilted and cooked through, add some pesto and mix to coat the pan’s contents evenly. In addition to Vitamin C, this easy healthy meal is a source of protein and healthy fats, which are both needed for hair growth.
Supplement alternative: Rich in vitamin C, HUM Hyaluronic Glow Gummies can help protect against oxidative stress that can decrease the skin’s natural glow. It also provides vitamin E, which helps neutralize free radicals that can harm healthy skin.
Okra
Like kale, okra is low in calories and a good source of the antioxidant vitamin C, offering up 26% of the recommended daily intake in just a one-cup serving. In addition to supporting hair health, vitamin C can help you absorb iron from your diet. The nutrient carries oxygen to your hair follicles, which supports growth. That said, if you’ve been experiencing hair loss due to an iron deficiency, a diet rich in vitamin C—or a supplement—can help, notes Ehsani. Vitamin C also helps protect cells from free radical damage from UV rays—just another reason it’s a vital nutrient to ensure you get enough of.
How to enjoy it: If you’re not a fan of okra’s famously slimy texture, Ehsani suggests grilling or roasting the veggie with olive oil and a sprinkle of herbs and spices. (Cook 10 to 15 minutes on 425°F.) Another trick that may help? Instead of chopping the veggies into rounds, slice them into long, skinny strips. This will better allow them to crisp up when they cook.
If low iron levels are a concern for you, pair your okra with red meat, which is an excellent source of the nutrient. “It’s essential to pair iron-rich foods with a source of vitamin C to help your body better absorb the iron,” explains Ehsani. Grilling your okra? Put some burgers over the flame, too. If you’re baking them, marinate sirloin steak tips and then pop them in the oven while the okra cooks for a simple, low-lift meal.
Supplement alternative: HUM Turn Back Time has 69% of the recommended daily value for Vitamin C, promoting skin cell protection and supporting collagen production. It also contains Polypodium leucotomos, a fern extract, that may help shield the skin from the effects of sun exposure.
Parsnips
People generally overlook parsnips, reaching instead for their more popular relative, the carrot. But this white, fall root veg is packed with flavor, not to mention nutrients like folate, zinc, and vitamins C, E, and K. Not getting enough vitamin C can cause dry, brittle hair, and rough, scaly skin, while zinc deficiencies can lead to hair loss and brittle nails, so it’s essential to eat plenty of foods that have the nutrients. Plus, vitamin E also has some anti-inflammatory properties that protect against UV skin damage and visible signs of aging, like wrinkles and sun spots, Ehsani says.
How to eat it: Best enjoyed cooked, try these pale beauties in soups and stews, boiled and mashed with herbs and lemon for a lower-carb spin on mashed potatoes, or sliced and roasted with olive oil and spices as a side dish.
Supplement alternative: HUM Base Control has iron, vitamin C, and other vital nutrients that work together to help bridge nutrition gaps that may be impacting your skin, hair, nails, and overall well-being.
Butternut Squash
You may see butternut squash in the supermarket year-round, but its sweet and nutty flavor is most prevalent in those harvested in the fall. And fun fact: While most consider butternut squash to be a vegetable, it’s technically a fruit—and one that packs a host of beauty benefits.
“Butternut squash is rich in vitamins A, C, and E. Vitamin A supports skin regeneration, while vitamin C boosts collagen production, promoting skin firmness and healing,” notes Ehsani. “Vitamin E, on the other hand, helps maintain moisture in hair, skin, and nails.”
How to eat it: Blending steamed butternut squash into a soup makes for a great fall-inspired meal. Roasting it is also delicious. Set your oven to 400°F and spread the squash on a sheet pan with some chicken thighs, red onion, and broccoli. Sprinkle on some olive oil, maple syrup, garlic, salt, and red pepper flakes to punch up the flavor, then bake for about 40 minutes.
Supplement alternative: HUM Collagen Love delivers collagen peptides to support skin firmness and elasticity, and vitamin C to help repair skin damage.
Fresh Cranberries
If you generally reach for dried cranberries instead of the fresh ones, you may want to reconsider. Not only do the fresh ones provide more vitamin C than dried—a key nutrient for skin health—they contain no added sugar, making them a better choice for skin health, Ehsani notes. “Dried cranberries often have added sugars, which, when consumed in large amounts, can increase inflammation and potentially harm skin.”
How to eat it: Cranberries are usually too tart to be eaten raw, but cooking them will sweeten them up. Ehsani recommends adding them to salads, grain bowls, yogurt, or chia pudding—but you’ll need to soften them a bit first. To do this, add one cup of fresh cranberries, 1/4 cup of water, and four tablespoons of sugar to a small saucepan. Heat the mixture on medium-high heat until cranberries begin to pop. Let the berries cool completely before adding them to other dishes.
Supplement alternative: HUM Hyaluronic Glow Gummies are formulated with hyaluronic acid to help lock in moisture and vitamin C to stimulate collagen.
The post Add These 7 Fall Foods and Supplements to Your Meals for Healthy Hair, Skin, and Nails appeared first on HUM Nutrition Blog.
]]>The post What You Need to Know About Carb Cycling, According to a Registered Dietitian appeared first on HUM Nutrition Blog.
]]>Here’s what you need to know about carb cycling: how it works, why people try it, important considerations before starting, and examples of what a carb cycling plan might look like in real life.
What Is Carb Cycling?
Carb cycling is an eating strategy where you alternate your carbohydrate intake on different days, typically cycling between high-carb days, moderate-carb days, and low-carb days.
The idea is to time your carbohydrate intake to match your body’s energy needs. For example, you might eat more carbs on days you have intense workouts, and fewer carbs on days you’re resting or doing light activity.
Instead of following a fixed carbohydrate intake every day, carb cycling creates fluctuations or “wave-like” patterns in your carb consumption over the week.
While the concept might sound trendy, the principle behind it is simple: your body uses carbohydrates for energy, especially during moderate-to-high-intensity exercise. By eating more carbs when you need the fuel, and fewer carbs when you don’t, you’re aiming to optimize performance and potentially influence body composition.
Why Do People Carb Cycle?
People try carb cycling for a variety of reasons. Here are some of the most common:
1. Supporting Athletic Performance
Athletes and physically active individuals may use carb cycling to make sure their glycogen stores (the stored form of carbs in muscles and the liver) are replenished for demanding workouts. Having enough glycogen can improve endurance, strength, and recovery.
2. Body Composition Goals
Some people use carb cycling alongside strength training or fat loss programs. The strategy may help maintain muscle mass while in a calorie deficit, because high-carb days can support intense training and recovery, while low-carb days may help reduce overall calorie and carbohydrate intake.
3. Breaking Through Weight Loss Plateaus
While research on this is still emerging, some find that varying carb intake helps prevent the metabolic slowdown that can occur with consistent low-calorie or low-carb diets.
4. Managing Hormonal Responses
Carbohydrate intake influences hormones like insulin and leptin, which play a role in appetite regulation and metabolism. Carb cycling may help regulate these hormones, though more research is needed to confirm long-term benefits.
Important Considerations Before Trying Carb Cycling
Before you jump in, there are a few key points to keep in mind:
1. Carb Quality Matters
Carb cycling isn’t just about quantity. The quality of your carbs is equally important. Opt for nutrient-dense, high-fiber carbohydrates like fruits, vegetables, legumes, and whole grains. Avoid relying on refined carbs and added sugars, even on high-carb days.
2. Protein and Fat Are Still Essential
While carbs get most of the attention in carb cycling, protein and healthy fats are important every day for satiety, muscle maintenance, and overall health.
3. It’s Not for Everyone
People who are living with certain medical conditions, such as diabetes, hypoglycemia, or who have a history of disordered eating, may not be good candidates for following a carb cycling plan. Because it requires tracking and adjusting intake regularly, it can also become mentally and emotionally taxing for some people.
4. Energy Needs Should Guide You
Your carb needs depend on your activity level, body size, and goals. For example, an endurance runner training for a marathon will likely need more frequent high-carb days than someone lifting weights three times a week.
5. Hydration Is Key
Carbohydrates are stored in the body along with water, so shifting your carb intake can affect hydration levels. Be mindful of fluid intake and electrolyte balance, especially on low-carb days.
Is There Science Behind Carb Cycling?
While the theory of carb cycling is rooted in sports nutrition principles, research specifically on carb cycling as a long-term dietary approach is limited.
However, we know that:
- Higher carb availability can enhance performance in endurance and high-intensity exercise.
- Low-carb periods can increase fat oxidation (fat burning) during exercise.
- Strategic manipulation of carbs can influence glycogen stores, hormonal responses, and recovery.
In any case, matching carbs to daily needs is still up for debate, regardless if cycling carbs offer significant advantages for weight loss or body composition.
What Does Carb Cycling Look Like in Real Life?
Carb cycling can be structured in different ways depending on your goals, lifestyle, and preferences. Below are a few common approaches.
Example 1: High-Carb on Training Days
- High-Carb Days (2–3 days/week): Used on intense workout days, like heavy lifting or high-intensity interval training (HIIT).
- Moderate-Carb Days (2–3 days/week): Used on moderate workout days or when you’re active but not pushing intensity. Think – pilates, jogging, etc.
- Low-Carb Days (1–2 days/week): Used on rest days or days where you are doing a light activity like doing a yoga class or going on a walk.
Sample Weekly Schedule:
- Monday: High-carb (leg day)
- Tuesday: Moderate-carb (upper body workout)
- Wednesday: Low-carb (rest day)
Thursday: High-carb (HIIT training) - Friday: Moderate-carb (yoga + light weights)
- Saturday: High-carb (long run)
- Sunday: Low-carb (rest day)
Example 2: Event-Based Carb Cycling
Athletes sometimes increase carbs for several days before a competition or long race to maximize glycogen stores (a practice known as carb loading). The rest of the time, their carb intake may be more moderate.
Sample Pattern for a Race Week:
- Mon–Wed: Moderate-carb training days
- Thu–Fri: High-carb loading days before race
- Sat: Race day (high-carb breakfast)
- Sun: Low-carb recovery day
Example 3: Calorie Deficit With Carb Cycling
Some people use carb cycling during fat loss phases to help maintain performance in the gym. This might look like:
- High-carb days: Support intense workouts and help maintain muscle mass
- Low-carb days: Reduce overall calorie intake and encourage fat utilization
Sample Intake Targets:
- High-carb days: ~50–60% of calories from carbs
- Moderate-carb days: ~35–45% of calories from carbs
- Low-carb days: ~15–25% of calories from carbs
Bottom Line on Carb Cycling
Carb cycling can be an effective and flexible tool, if it’s done intentionally and in a balanced way. It can work best for highly active people, with varying training intensities throughout the week, people who are training for a specific event (i.e. running a marathon), or people who enjoy structured eating patterns and don’t mind tracking their carb intake. In contrast, it may not be a good fit for people with a history of disordered eating, certain medical conditions, or have activity levels that are relatively steady and moderate.
If you’re curious about trying it, I recommend working with a registered dietitian to determine your optimal carb ranges and avoid unnecessary restrictions.
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]]>The post Try *This* Type of Breakfast to Lose Weight and Curb Cravings appeared first on HUM Nutrition Blog.
]]>“Breakfast jumpstarts your metabolism after an overnight fast and often sets the tone for how you’ll eat the rest of the day,” says Brittany Brown, RD, IBCLC, CDE, dietitian and founder of Feeding Babies, Nourishing Souls in Nova Scotia, Canada.
And while skipping your morning meal might sound appealing (no matter if you’re intermittent fasting or trying to cut calories), you’ll want to think twice before doing so. “Many of my clients notice that when they skip or skimp on breakfast, they end up overeating later in the day, often reaching for less nourishing choices that don’t support their health goals,” Brown warns.
Considering these points, is there actually an ideal breakfast for weight loss?
Why Savory Breakfasts Are Best for Weight Loss
No shade to your A.M. protein smoothie or granola bowl, but opting for a warm, savory breakfast should be your go-to when you’re trying to lose weight, stay energized, and keep your hunger cues in check.
Here’s why.
1. They’re More Balanced
On their own, a handful of granola, a plain bowl of yogurt or oatmeal, or even a hard-boiled egg or two lacks the nutrients (and nutrient diversity) your body needs to feel and function its best. Conversely, filling your plate with hearty fare and balanced macros will set your body up for success for a full day ahead.
“A balanced morning meal can keep blood sugar and stress hormones in check, which allows the body to lose weight,” Brown explains.
2. They Prioritize Whole Foods
Whole and minimally processed foods are ideal to keep your weight and greater health in check.
In fact, a recent study found that people on a minimally processed diet lost twice as much weight and had fewer cravings as those on a diet high in ultraprocessed foods—even though both diets were nutritionally balanced. Another study in participants with overweight or obesity showed that calorie intake following an eggs-and-toast breakfast was less than that following a breakfast of cereal, while also reducing hunger.
“Whole-food breakfasts tend to be higher in protein, fiber, and healthy fats,” Brown adds, “which keep you satisfied longer, reduce inflammation, and help maintain muscle mass.”
Moreover, many processed breakfast foods are carb-rich and/or high in sugar, causing glucose spikes and crashes that spell bad news for your weight, energy, and overall metabolic health.
3. They Signal Fullness
If you’re used to drinking a smoothie or protein shake for breakfast, your body might not “clock” it as efficiently as heartier breakfast fare. “While these drinks might be convenient, it’s easy to drink beyond fullness cues since they lack the need for chewing: an often overlooked part of feeling full,” Brown explains.
ICYMI, chewing slowly (and as much as a few dozen times per mouthful) has the potential to boost satiety, manage your weight, and bypass digestive distress.
4. They Promote Mindful Eating
Warm, savory breakfasts that mix protein, healthy fats, and complex carbohydrates also tend to be more hearty and joyful than cold or processed fare. For instance, cooking your breakfast on the stovetop or oven requires more care and attention—not to mention it typically invites you to sit down and enjoy your meal at a leisurely pace.
“A well-rounded breakfast will encourage you to slow down, chew, and connect with your meal, which can make a big difference when you’re trying to lose weight in a sustainable way,” says Brown.
How to Build the Best Breakfast for Weight Loss
No matter which warm, whole foods you prefer most, Brown advises prioritizing protein, fiber, and healthy fats above all.
Per the dietitian, sample menus could look like:
- Eggs with sautéed greens and whole-grain toast with nut butter
- Shakshuka with a whole-grain pita
Realistically, you might lack the time or energy to cook a savory breakfast each morning, so it’s important to be flexible as needed. “Life can be unpredictable, so try not to get caught up in making any meal perfect all of the time,” Brown advises. In these cases, it could be easier to keep a few grab-and-go breakfasts handy while still aiming for balanced macros and low sugar whenever possible.
Here, Brown recommends:
- Overnight oats made with nut butter, berries, hemp hearts and cinnamon
- Greek yogurt with berries and a seed-based granola
One final tip: Even if losing weight is your goal, it can be helpful to think of what to add, instead of what to take away—even in the case of more processed breakfasts. “See what you can do to round it out more. Add a piece of fruit or a vegetable, a handful of nuts, or a piece of cheese,” Brown suggests.
Consistency also counts, so establish your morning groove and build your breakfast for satisfaction and nourishment—not restriction or perceived “perfection.”
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]]>The post Eat the Bread! Starch Resistance: Why Freezing Your Bread Helps appeared first on HUM Nutrition Blog.
]]>Bread often gets a bad rap, blamed for blood sugar spikes, stubborn weight gain, and general carb overload. But here’s the good news: not all bread is created equal, and how you store it can make a surprising difference. That sourdough loaf in your freezer? It could be healthier than a freshly baked slice.
The secret lies in something called resistant starch—and yes, freezing and toasting your bread can help boost it.
What Is Resistant Starch, Anyway?
Resistant starch is a type of carbohydrate that resists digestion in the small intestine. Instead of quickly breaking down into glucose (sugar), it travels to the large intestine, where it ferments and feeds your beneficial gut bacteria. That fermentation process delivers a handful of powerful health benefits, including:
- Improved insulin sensitivity
- Reduced blood sugar response after meals
- Support for a diverse and thriving gut microbiome
Think of resistant starch as a slow-burning carb that helps your metabolism and gut rather than a fast-burning sugar bomb.
How Freezing (and Reheating) Increases Resistant Starch
Registered Dietitian at MyHealthTeam, Avery Zenker, explains, “The increase in resistant starch content of cooling or freezing bread is due to the process of retrogradation. When starches like wheat flour are cooked with moisture, they gelatinize and become more digestible. When starches are cooled after cooking, a process called retrogradation begins. During retrogradation, some of the starches realign and form crystalline structures that are more difficult for the body to digest and absorb. The starches are resistant to digestion, hence the name, “resistant starch”. Because less of the carbohydrates in the bread are absorbed, the impact on blood sugar is reduced, effectively improving the glycemic effect of the bread.”
Following the retrogradation process, toasting or reheating your bread then maximizes these glycemic effects. That reheated slice ends up with more resistant starch—and a lower glycemic impact—than when it was freshly baked. This means that, as a result of this process, freezing and toasting bread slows down how quickly your body turns it into sugar.
So if you’ve been skipping toast to keep your blood sugar steady, you might want to bring it back, with a few creative tweaks.
Why Sourdough Is Its Own Game Changer
While several types of bread provide starch-resistant benefits, if you’re going to freeze one, consider prioritizing a loaf of sourdough bread.
Sourdough is created through natural fermentation, giving it a leg up nutritionally by producing acids like lactic acid and acetic acid, resulting in a lower bread pH. Not only does this slow gastric emptying, but it also “slows the absorption of the carbohydrates into the bloodstream, helping reduce the glycemic effect of the bread,” Zenker says.
“The fermentation process also helps break down some of the fructans, which is a type of sugar in wheat. Fructans are a type of FODMAP, which are fermentable carbohydrates that cause some individuals digestive symptoms when consumed in excess, such as those with irritable bowel syndrome (IBS). By breaking down some of the fructans, sourdough bread may cause less digestive symptoms than other types of bread.
There is also potential for increased bioavailability of the nutrients in sourdough bread. Wheat contains phytic acid, which can bind to essential minerals like iron, zinc, and magnesium, preventing their absorption in the body. The fermentation process of sourdough bread can help degrade some of these phytates, making the minerals more available to be absorbed in the digestive tract.”
When you freeze and toast sourdough, it combines two digestion-friendly hacks: fermentation + resistant starch. That means better blood sugar regulation, less bloating, and more stable energy.
Not All Breads Are Equal
However, don’t expect miracles by throwing just any loaf of bread in the freezer without first looking at the label. Just like with other foods, some breads are far better choices than others regarding nutritional value and starch structure. Many commercially-baked breads are previously frozen; therefore, re-freezing at home may provide significantly less benefits from resistant starch. On the other hand, homemade or bakery bread made with minimal additives is more likely to have a more substantial effect.
“This is because many commercial breads contain ingredients like emulsifiers, conditioners, and preservatives to prevent bread from going stale, which also impedes the retrogradation process and formation of resistant starch,” Zenker explains. “A few examples that you might see on the ingredient list include monoglycerides and diglycerides, alpha-amylase, or sodium stearoyl lactylate. In contrast, bread made with just a few ingredients, like flour, yeast, water, and salt, has less barriers to resistant starch formation.”
Because not all types of breads are created equal, you’ll want to look for one that supports resistant starch and overall health. Your best bet is to check the nutritional label and ingredients list first and keep these tips in mind:
Choose these:
- Naturally fermented sourdough
- 100% whole grain breads
- Sprouted grain breads that include spelt, oat, or rye (such as Ezekiel bread)
- Breads that have a high fiber content
Watch out for these:
- Ultra-processed white bread
- High-sugar sandwich loaves, bagels, and brioche
- Enriched or “soft” breads loaded with preservatives and additives
(Pro tip: If it’s shelf-stable for weeks and has 15+ ingredients, it’s probably not doing your body any favors—freezer or not.)
Maximizing the Benefits of Your Bread
“Resistant starch content begins to increase the moment the bread begins to cool,” Zenker says. “The length of time that bread is frozen doesn’t appear to have a significant impact on the amount of resistant starch formed. One study found that there was minimal difference in the amount of resistant starch in bread frozen for 3, 5, or 7 days. In other words, freezing bread for a longer amount of time doesn’t appear to continually increase the resistant starch content. The amount of resistant starch will likely peak after a few hours, and plateau once the bread is fully frozen.”
Want to make the most of your frozen bread? Here are a few tips to try:
- Slice before freezing: If you have an unsliced bread, slice it before you throw it in the freezer. Grabbing and toasting individual slices is much easier than thawing the entire loaf first.
- Always reheat or toast after freezing: Reheating your bread after freezing helps maintain the resistant starch benefits.
- Pair your bread mindfully: Maximize your nutritional benefits by topping the bread with a healthy fat (like avocado or almond butter) or a protein (like eggs or cottage cheese) to curb blood sugar spikes.
- Enjoy it guilt-free: Bread can absolutely be part of a healthy diet when eaten with intention. Rather than feeling guilty for eating a carb, use the opportunity to your advantage in managing healthy blood sugar levels.
Bread doesn’t have to be the enemy. In fact, with the right loaf, the proper prep, and a little freezer magic, it can be a tool for better metabolic health, improved digestion, and greater satisfaction.
So go ahead: freeze it, toast it, love it. Your body—and your taste buds—will feel more stable, energized, and nourished.
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]]>The post Why Mindful Eating Is Paramount for Weight Management appeared first on HUM Nutrition Blog.
]]>What Is Mindful Eating?
At its core, mindful eating is all about paying attention to what we’re eating, how we’re eating, and how we feel afterward. Certified nutritionist and founder of The Vendura Method, Lisa Schultz says, “Are we eating fast or slow? Are we eating because we’re actually hungry, or out of boredom or stress? And then after the meal, do we feel full and satisfied? Or do we feel bloated, tired, or even in pain?” Mindful eating encourages you to start connecting the dots between your eating habits and how your body feels in response, helping you make better choices moving forward, not because of willpower, but because of awareness.
What Happens to Your Body When You Practice Mindful Eating?
Heightened Awareness of Hunger and Fullness
One of the most immediate benefits of mindful eating is learning to recognize your body’s natural hunger and fullness cues. Instead of eating just because the clock says it’s lunchtime or food is in front of you, you pause and ask: “Am I actually hungry?” According to Schultz, “When we’re not paying attention—eating while working, running between meetings—we miss our body’s signals. We might ignore hunger cues and get overly hungry, which leads to overeating later. Or we keep eating past fullness because we’re distracted and not tuned in.” Mindful eating helps you catch these cues before they turn into hanger or a food coma.
Reduces Emotional Eating and Stress
Many of us eat not out of hunger, but to soothe emotions like stress, boredom, or sadness. Emotional hunger often hits suddenly and is tied to cravings for specific comfort foods—think chips, cookies, or ice cream—not general nourishment. “Physical hunger tends to build gradually… emotional hunger is more like, ‘I’ve had a rough day, I need something sweet.’ You’re not actually hungry, but you want comfort,” explains Schultz. Recognizing the difference allows you to pause, assess what you really need, and make a more empowered decision. In fact, a Wiley study found that mindfulness-based strategies effectively reduce binge behaviors, food-related anxiety, and emotional eating patterns.
Supports Portion Control and Better Food Choices
When you eat more slowly and with intention, you naturally feel more satisfied with less. Tuning into your body not only helps prevent overeating, it also heightens your awareness of how different foods affect your energy, digestion, and mood. If you’re feeling sluggish or bloated after eating, Schultz recommends reflecting on your diet. “What did you eat? What made you feel that way? That awareness can totally shift how you make food choices moving forward,” she says. With time, your preferences often shift toward more nourishing, whole foods—not because you “should” eat them, but because they make you feel good.
May Support Weight Loss and Help Treat Disordered Eating
Mindful eating isn’t a crash diet—it’s a sustainable approach to food that can support gentle, consistent weight loss. It’s especially effective for those with binge eating tendencies or a history of restrictive dieting. Therapists and dietitians often incorporate mindful eating awareness habits into treatment for binge eating disorder (BED), helping individuals build trust in their body’s cues without shame or rigidity. Even without tracking calories, people often find they naturally eat less and feel better when they’re truly tuned in.
Can Support Gut Health
Mindful eating also benefits digestion in a big way. “Our gut can only handle so much at once,” Schultz explains. “When we eat too much, eat too fast, or eat super processed foods—especially when we’re stressed or emotional—it can overload the system and mess with digestion.” Chewing thoroughly and slowing down your meals gives your gut the space it needs to work properly, improving enzyme production, nutrient absorption, and reducing bloating or acid reflux. “You don’t need a million supplements or a crazy elimination diet,” she adds. “Sometimes just chewing slower, eating real food, and stopping before you’re stuffed is all your gut needs.”
How to Practice Mindful Eating in Everyday Life
Mindful eating isn’t about being perfect—it’s about being present. Here are a few practical ways to get started:
- Keep a food journal—not for calories, but for awareness. One of the first things Schultz has new clients do is keep a food log. “Jot down what you ate, what time you ate it, and how you felt over the next 15 minutes to 3 hours. ‘Did you feel satisfied? Still hungry? Bloated? Tired? Did you feel nothing at all?’ Write that down. Then at the end of the week, look back and see what patterns you notice.”
- Check in with yourself before you eat. Ask yourself, “Am I truly hungry?” If you’re not sure, try drinking a glass of water or taking a short walk first. Boredom can often be mistaken for hunger.
- Slow it down. Set a timer for 20 minutes and pace your meal accordingly. This is the amount of time it takes to signal satiety in your brain, reducing the likelihood of overeating.
- Minimize distractions. Avoid eating in front of the TV, while you’re scrolling through your phone, or on a computer. Focus solely on your meal—this helps you be more aware of your hunger and fullness cues.
- Take smaller bites and chew thoroughly. Taking smaller bites and thoroughly chewing helps improve your digestive system and gives your brain time to register satiety.
- Savor the experience. Pay attention to flavors, textures, smells, and how the food makes you feel. This not only increases the level of satisfaction with your meal but also helps you reconnect with the pleasure of eating. (See how HUM’s own RD eats mindfully in a day.)
Mindful eating isn’t a quick fix—but a lasting one. By learning to listen to your body, slowing down, and genuinely enjoying your meals, you create a sustainable path to weight management and a stronger foundation for overall health—no crash diets required.
In the long run, mindful eating is less about what’s on your plate and more about how you relate to it. You begin to notice how different foods affect your energy, digestion, and mood. You eat because you’re hungry—not out of stress or boredom. You stop when you’re satisfied—not when your plate is empty.
That shift is what makes mindful eating so transformative: it’s not just about managing your weight—it’s about rebuilding trust in your body and reclaiming a sense of control, peace, and joy around food. And in a world full of shortcuts and extremes, that kind of sustainable self-awareness is one of the most powerful tools you can have.
Mindful Eating FAQs
Can mindful eating help with weight loss, or is it more about maintenance?
While it may not produce rapid weight loss like extreme diets or medications, mindful eating can be an effective strategy for both losing and maintaining weight, especially for people who tend to overeat or emotionally eat.
How can someone practice mindful eating when they’re busy, distracted, or eating on the go?
Start small. Even if you can’t eat in silence for 20 minutes, you can take a few deep breaths before a meal, put your phone away, or chew a few bites slowly. Treat mindfulness as a muscle—it will strengthen over time.
Can people practice mindful eating alongside other nutrition plans, like intermittent fasting or keto?
Absolutely. Mindful eating is about awareness, not rules. You can practice it no matter what type of eating pattern you follow—it simply helps you tune into your body’s needs within that framework.
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]]>The post How to Build Your Perfect 7-Day GLP-1 Boosting Diet Plan for Weight Loss appeared first on HUM Nutrition Blog.
]]>The GLP-1 craze isn’t going away anytime soon—and the good news is that you don’t necessarily need medications to boost your levels, support your metabolism, and manage your weight. (Speaking of, HUM’s Flatter Me Fiber and Best of Berberine can seamlessly offer this support—no prescription required.)
“GLP-1 is a powerful hormone your body produces to regulate blood sugar, appetite, and digestion,” begins Kim Shapira, MS, RD, a celebrity dietitian based in Los Angeles. “You can boost your GLP-1 levels with consistent habits that work with your body, not against it.” She offers simple rules to support GLP-1 production naturally through easy and consistent lifestyle shifts—including walking 10,000 steps a day, drinking eight glasses of water, and getting at least seven hours of sleep nightly. On the dietary front, she advises eating when you’re hungry, eating what you love (and will love your body back), and eating without distraction. But with these points in mind, what should actually make it onto your plate?
Keep reading to discover the principles of building a GLP-1 boosting diet, followed by a week’s worth of healthy meal ideas for weight loss.
How to Build a GLP-1 Boosting Diet Plan
The two things you’ll want to prioritize most to boost GLP-1 levels and support weight loss are protein and fiber, says Marisa Landetta, RD, a gluten-free and plant-based dietitian specializing in weight management in Lehi, Utah.
She advises aiming for 25 to 30 grams of protein per meal, which could look like:
- 5 oz of lean ground turkey
- 4 oz ground beef
- 4 oz chicken breast
- 5 oz tempeh
- 10 oz tofu
- 1/2 cup of dry textured vegetable protein
From there, Landetta suggests adding produce as your main source of fiber at meals. (As a friendly reminder, women should aim for about 25 grams of fiber per day, whereas men require closer to 38 grams, though exact fiber needs vary.) This may include:
- 3 oz side salad with a handful each of 4 to 5 veggies (adding 1 oz of cheese for extra protein or 1 oz of nuts/seeds for extra plant protein and fiber)
- 5 oz of cooked veggies
If and when you add other carbohydrate sources, it’ll help to be deliberate about your yield. “It’s very easy to overeat carbs, so take the time to measure or portion them out,” she shares. To keep your weight goals on track, opt for good-for-you sources such as:
- Whole-grain toast
- Farro
- Brown rice
- Quinoa
7 Days of Healthy Meals for Weight Loss
Naturally, we don’t expect you to make 21 unique meals each week. That said, check out Shapira’s recommendations for healthy, weight-loss-friendly meal ideas below, adjusting whenever you see fit and repeating as you’d like. (Of course, you can also mix and match from Landetta’s suggestions above.)
Breakfast
- Greek yogurt with sliced banana, almond butter, and hemp seeds
- Scrambled eggs with sautéed spinach and avocado on whole grain toast
- Chia pudding made with almond milk, topped with flaxseed, cinnamon, and berries
Lunch
- Tuna salad lettuce wraps with chopped veggies and olive oil, and lemon
- Chicken and quinoa salad with cucumbers, cherry tomatoes, and feta
- Lentil and farro bowl with roasted sweet potato, kale, and tahini
Dinner
- Baked salmon with roasted broccoli and olive oil glazed sweet potatoes
- Stir fry with tofu, brown rice, edamame, bell peppers, and sesame oil
- Turkey meatballs with zucchini noodles and marinara
Tips and Tricks
Many of these healthy meals for weight loss will keep well for a few days if you batch prep them in advance, thus lightening your load in the kitchen for the week. You can also modify each meal above by swapping out the protein source or fixings to enjoy new flavors and textures that enliven your palate, not to mention introduce diverse nutrients into your rotation.
Plus, you can always get creative with leftovers across different meals and mealtimes. For example, Shapira offers the following flexible hacks for leftovers:
- Tossing roasted veggies into a farro or quinoa grain bowl, topping with an egg and tahini
- Flaking salmon over mixed greens with avocado, pumpkin seeds, and vinaigrette dressing
- Combining leftover lentils or quinoa with black beans, corn, and salsa to make a wrap or taco filling
- Adding stir-fry leftovers into an egg scramble for breakfast
In addition, it helps to have healthy snacks on hand to tide you over in between meals. The same principle of pairing protein and fiber applies to boost your GLP-1 levels and thus encourage satiety and weight loss. Per Shapira, great snack options to have on your GLP-1 boosting diet plan include:
- Cottage cheese with berries and chia seeds
- Sliced apples with almond butter
- Hummus with carrots and whole-grain crackers
If you crave something new and quick to make—whether for breakfast, as a snack, or to enjoy after a workout—Landetta suggests making a protein- and fiber-rich smoothie. Here, she offers the foundation for any recipe so it’s nutritious and flexible for whatever tastes you prefer:
- 1 cup liquid base (milk, alt milk, water)
- 1 cup produce (including your fruit of choice and leafy greens)
- 1 serving of protein powder (such as HUM’s vegan, low-FODMAP Core Strength)
- Add-ins of choice (e.g., chia, hemp, flax, nut butter)
The Takeaway on Healthy Meals for Weight Loss
The dietitian-approved healthy meals for weight loss shared above should be used as inspiration, rather than a bible, to break ground on your GLP-1 boosting journey. No matter what you choose to whip up, it’s important to build your meals with intention—which isn’t the same thing as rigidity or restriction. “When you keep real hunger and the goal of feeling good in your body in mind, your GLP-1 hormones respond naturally,” says Shapira. “You feel full longer, your cravings settle, and your energy improves.”
Best of all, when you’re intentional yet allow for flexibility, preparing healthy meals for weight loss will be sustainable and enjoyable. “Start with simple, stick to what you love, and let your body take the lead,” Shapira concludes.
The post How to Build Your Perfect 7-Day GLP-1 Boosting Diet Plan for Weight Loss appeared first on HUM Nutrition Blog.
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