The Skinny On Fiber


While studying Nutrition , I was fixated on learning the ins and outs(no pun intended..hee hee) of what fiber actually does for our digestive system…..

Some of us grew up thinking of  fiber as “PRUNE JUICE”…there is so much more!

Fiber is the indigestible portion of Plant Foods, Fiber does not exist in Animal Proteins.  

There are 2 kinds of fiber which are essential for a Healthy Gut 

Soluble Fiber is the fiber which absorbs water in the digestive tract to increase bulk, volume and weight of our stool

Insoluble fiber is the fiber that moves through the digestive system driving the stool out of our body 

It is recommended for every 1000 calories you should be ingesting 14 grams of fiber

Now, you do the math…Is it time to make an adjustment in your daily intake of fiber?

Some Simple Clean and Whole foods containing Soluble Fiber:

legumes(beans),oats, rye barley,plums, berries, bananas, inside of apples and pears, root veggies, inside of sweet potatoes, broccoli, carrots, and artichokes 

Now for Insoluble Fiber foods:

whole grain foods, wheat, corn, bran, nuts and seeds, potato skins, outside of apples and pears, green beans, cauliflower, zucchini, celery, avocado and bananas

A diet rich in Whole Grains, Beans, Vegetables and Fruits not only is kind to your waistline, but can potentially reduce the risk of major diseases such as cancer, diabetes, and heart disease.  Fiber as well provides fullness thus reducing sugar cravings,  lowers blood sugar levels, cholesterol, alleviates constipation, and reduces the risk of colon cancer…to name a few, this is some POWERFUL information

We all know that when we have good bowel movements it can actually change the disposition of our day…:)

The Skinny on Fiber is that you need a balance of both Soluble and Insoluble fiber in your diet….

How about that Apple?..Perfect Fiber Rich Food: the skin is Insoluble while the meat of the apple is Soluble.  

I guess thats why, “An Apple A Day Keeps the Doctor Away”

Start your day with a Fiber full breakfast

Bobs Red Mill 10 Grain Hot Cereal

This cereal is so easy to make, packed with Soluble and Insoluble Fiber:  you will receive half of your daily fiber just with breakfast

Bring 3 cups water and 1/2 teaspoon of salt to a boil

Add 1 cup of Bobs Red Mill 10 Grain Hot Cereal

Turn heat down, cover and cook for 10 minutes

Serve with 1/2 cup of berries and banana or your fruit of choice

Little bit of Almond Milk or Cows Milk and a splash of Honey, Maple Syrup or Agave……

Serving size:  1/2 cup cooked….

Store in the refrigerator either for a healthy snack or breakfast

Just add some milk, pop it in the microwave and your ready to fill yourself with a Warm Nutritious Fiber Filled Breakfast

ps:  As you increase your Fiber intake, please increase your Water…it goes hand in hand

Again, I am available to meet for Nutritional Consultations…on whatever your Health and Nutrition Goals may be…

Contact me at

xo jen


Happy and Healthy New Year


I Wanted To Share A Few Reflections That Might Resonate With Some For The New Year….

1.   Talk Less…Listen More

2.   Stop Waiting For The Right Time


4.   Find The Lesson That is Presented To You

5.   Don’t Do Whats EASY….Do What Works

6.   Don’t Sulk….Seek

7.   Don’t Succumb, Overcome

8.   Act, Don’t React

9.   Stop Looking for Approval, Permission, Protection, and Praise

10.  Be Solution Focused, Not Problem Obsessed

The Most Incredible Part Of  Being A Human Is That We Have The Option To CHOOSE What Is Good For Us In Order To Live A Happy Healthy Lifestyle.

Identify Your Core Values…..Live In Alignment With Them

Wishing You And Your Loved Ones A Happy And Healthy New Year 2012…

With Much Gratitude,  Jen

Scrumptious Black Bean Soup


Happy Holidays to all!!!

Just served this warm, yummy soup to a house full of  friends after a healthy day of  skiing …

I paired it with a Simple Arugula Salad and Whole Grain bread….

This soup is incredibly rich tasting, using Simple Clean and Whole ingredients.

The key is making the beans in advance, as it may take a little longer it is what makes this black bean soup a SHOW STOPPER. Imagine serving your family this delicious one pot meal with a mixed green salad and crusty piece of bread on a cold winters evening. Lots of LOVE! 

It can be eaten as is for a vegetarian dish, or for carnivores add your favorite lean animal protein.

My husband had it with some bacon crumbled on top and I spiced it up with 1/4 cup of Quinoa mixed into the soup.

Opposites attract 🙂

xo jen


  • To Prepare Beans

    • Prepare a 1 to 4 days in advance
    • 1 pound dried black beans
    • 1 tablespoon canola oil
    • 1 medium onion, chopped
    • 4 large garlic cloves, minced
    • salt to taste
    • 1/4 cup chopped cilantro
  • Ingredients for the Soup

    • 1 pound of prepared black beans
    • 2 tablespoons canola oil
    • 1 onion, finely chopped
    • 4 large garlic cloves, minced
    • 3 tablespoons chili powder
    • 1 tablespoon cumin
    • 24 oz can diced tomatoes
    • 1 teaspoon of dried oregano
    • salt to taste
    • 2 tablespoons tomato paste dissolved in 1 cup of water
    • 1/2 cup chopped cilantro
    • 1 cup of crumbled goat cheese or cheese of choice


  • To Make Beans

    1. Soak black beans in water for 6 hours to overnight
    2. Heat the oil in a large heavy soup pot over medium heat
    3. Add onion and cook unti soft approx 3 minutes, add 1/2 garlic until fragrant
    4. Add the beans and soaking liquid and bring to a boil
    5. They should be covered with at least 1 inch of water..add more water if necessary
    6. Cover and simmer for 1 hour
    7. Add salt, the cilantro, and remaining garlic
    8. Continue to simmer for 1 hour until the beans are soft and broth is thick and fragrant
    9. May be set aside for up to 4 days in the refrigerator for the best flavor
  • To Make the Soup

    1. Heat the oil in a nonstick skillet over medium heat.
    2. Add onion cook stirring until the onions are lightly colored, about 10 minutes
    3. Add garlic, stir together for approx 1 minute until fragrant
    4. Add chili powder and cumin. Stir for 2 to 3 minutes
    5. Add the tomatoes, oregano, and salt to taste
    6. Bring to simmer and cook until tomatoes have cooked down, approx 10 minutes
    7. Stir in the tomato paste dissolved in water and simmer for 15 minutes
    8. Once mixture thickens add the tomato mixture to the beans and bring to a simmer
    9. Simmer for 45 minutes. Add more salt to taste
    10. Blend 1/2 to 3/4 of the soup and add back to pot
    11. Before serving, stir in the cilantro
    12. Spoon chili into bowls with a spoonful of goat cheese or your choice of cheese
    13. Add either veggie, or chicken stock if the consistency is too thick
    14. You can puree the whole pot of soup for a creamy texture….MY ABSOLUTE FAVORITE

Quinoa Salad with Tofu and Ginger Vinaigrette



Very often when I introduce the healthy grain Quinoa to a client..I receive a blank stare..

What is Quinoa?
Quinoa is pronounced (KEEN-wah).  It has a nutty taste and chewy texture, is flavorful as well as filling.
Quinoa has many health benefits:
1.    Is a POWER PROTEIN:  contains all eight amino acids to make it a complete protein
2.    Has a protein content equal to milk
3.    Alternative to meat, egg and dairy products as a protein source
4.    High in Calcium, thus a BONE BUILDER
5.    Rich in FIBER, in return is digested slowly
6  .  DIETERS DREAM:  high in vitamins B and folate, minerals and protein, while low in fat and calories
7.    GLUTEN FREE, and could be enjoyed by people with digestive disorders
9.    A cup of quinoa offers 15% of the U.S. Recommended Daily Allowance of iron
10.  Boosts energy and brain power

Quinoa Salad with Tofu and Ginger Vinaigrette


    • For the salad:
    • 1 cup of red, black, or white quinoa, rinsed
    • 1/2 teaspoon of salt
    • 1/2 pound tofu, sliced 1/2 inch think or cubed or your choice of animal protein
    • 1 tablespoon canola oil
    • 1 to 2 tablespoons of soy sauce
    • 6 ounces snow peas, sugar snap peas, or broccoli crowns steamed or blanched for 3 to 5 minutes
    • 1/4 cup chopped cilantro
    • 1/4 cup chopped scallions

    • For the dressing:
    • 2 tablespoons fresh lime juice
    • 2 tablespoons Asian sesame oil or walnut oil
    • 2 tablespoons canola oil
    • 2 tablespoons buttermilk
    • 1/2 teaspoon soy sauce
    • 1 teaspoon minced fresh ginger
    • 1 small garlic clove, minced


  • To make the Quinoa:

    1. Heat a heavy saucepan over medium high heat..
    2. Add Quinoa, 1  1/4 cups water and 1/2  teaspoon salt and bring to bring to a boil
    3. Reduce the heat, cover, and simmer for 15 minutes, or until the quinoa is tender
    4. Water should be evaporated…shut heat off
    5. Cover the pan and allow to sit undisturbed for 10 min
    6. Uncover and transfer the quinoa to a large bowl
  • To make Tofu:

    1. Pat the tofu dry with paper towels, pressing on it to extract excess water
    2. Cut into 1/2 inch strips and dice
    3. Heat the oil in a heavy nonstick skillet over medium high heat and add the tofu
    4. Cook, stirring or shaking the pan, until the tofu is golden, about 5 minutes
    5. Add soy sauce to taste and toss together
    6. Remove from the heat and add to the bowl with the quinoa
    7. Stir in the veggies, cilantro, and scallions
  • To make the dressing:

    1. Whisk together the lime juice, ginger, garlic, soy sauce, sesame or walnut oil, canola oil, and buttermilk
    2. Toss with the quinoa mixture

Don’t be intimated by Quinoa, it is just a Healthy Grain!!!!!
xo jen



You must purchase the book FOOD RULES, An Eater’s Manual written by Michael Pollan and Maira Kalman

It is so simply written and the illustrations are just beauiful…..

Stocking Stuffer?

I want to share my top 10 favorite FOOD RULE tips that resonated with me…..

1.  Don’t Eat Anything Your Great Grandmother Would Not Recognize As Food

2.  Avoid Products That Contain High Fructose Corn Syrup

3.  Avoid Food Products That Contain More Than Five Ingredients

4.  Avoid Food Products Containing Ingredients That a Third-Grader Cannot Pronounce

5.  When You Eat Real Foods You Don’t Need Rules

6.  Shop the Peripheries of the Supermarket where “FRESH” food is located, Stay Out of the Middle where the PROCESSED FOOD lives

7.  Eat Foods Made from Ingredients That You Can Picture in Their Raw State or Growing in Nature

8.  If It Came from a Plant, Eat it; If It Was Made in a Plant, Don’t!!!  (LOVE,LOVE,LOVE this one)

9.  Don’t Eat Breakfast Cereals That Change the Color of the Milk

10.If You’re Not Hungry Enough to Eat an Apple, Then You’re Probably Not Hungry

In lieu of the Holidays….the winner is:


Next week, stay tuned…..

Quinoa Salad with Tofu and Ginger Vinaigrette

This recipe can be made with Chicken, Fish, Pork, Steak or your favorite legume as well….

Learn about the benefits of the healthy grain, Quinoa

XO Jen

“The only reason we don’t have what we want in life is the reasons we create why we can’t have them”

Chinese Inspired Rice with Shrimp and Peas


What ever happened to patience….LOL!

I received a handful of e-mails to please post the recipe from last nights entry….

For those of you who are eager to make this delicious dish for dinner tonight…..It’s all yours…

Chinese Inspired Rice with Shrimp and Peas

I received a 5 star rating from my kids!!

This delicious dish can be made with any protein….Chicken, Fish, Steak, or Pork.

Make it Vegetarian style with Tofu or Cashews.

Add chopped Broccoli, Asparagus, Edamame..any veggie that is in your freezer or fridge…

Light your inner CHEF with CREATIVITY!


    • 3 large eggs
    • salt to taste
    • 1/2 pound of shrimp peeled, and deveined
    • 2 garlic cloves, minced
    • 2 teaspoons minced fresh ginger
    • 1 tablespoon dry sherry
    • 5 to 6 cups cooked and cooled basmati, jasmine, long grain rice, or brown rice
    • 1 bunch scallions, thinly sliced, dark green parts kept separate
    • 1/2 cup fresh or thawed frozen peas
    • 2 tablespoons soy sauce(more if needed)
    • 1/4 cup chopped cilantro


    1. Beat 1 of the eggs in a small bowl and salt lightly
    2. Heat 1 teaspoon of oil in a small nonstick skillet over medium high heat
    3. Add beaten egg, swirl the pan to coat evenly
    4. When the egg is cooked through, roll up and slide onto a plate.
    5. Cut into strips with a scissor, and set aside
    6. Beat the remaining 2 eggs in a small bowl
    7. Heat a large heavy nonstick skillet over medium/high heat
    8. Add the remaining 1 tablespoon plus 2 teaspoons oil….add shrimp
    9. Cook, stirring and tossing with a spatula until just about cooked to pink..approx 1 minute
    10. Add garlic and ginger and cook, stirring for 30 seconds
    11. Add sherry, stir together and when the sizzling stops, pour in the the remaining beaten eggs
    12. Cook, stirring, until the eggs are scrambled and the shrimp are cooked through
    13. Add the rice and cook, mixing for 2 minutes
    14. Stir in the light parts of the scallions, peas and soy sauce
    15. Stir together for 30 seconds and transfer desired portions to individual plates
    16. Sprinkle the egg strips, dark scallion greens, and cilantro over the top

A little tip:
Double the rice and prepare it the day before and use it for another meal. Rice is a staple food….Eat it with breakfast, lunch, or dinner.
xo jen

What’s the EFFECT of Flavoring?


We have all experienced putting a piece of gum in our mouth, getting that yummy burst of flavor and within 2 minutes that exact piece of gum had absolutely no taste.

I can attest to that experience, as I used to be addicted to chewing gum.

It used to be that my nearest and dearest would actually hide gum from me.

I never asked for just 1 piece, it had to be 3 or soon as the flavor was gone….

I popped another, till the pack was gone…Crazy, right?

Yes, I had an addiction.


The burst of flavor that we taste in processed foods is called FLAVORING.

These are additives that cause harm to your body but smell and look awesome.

These are the foods your children see marketed on TV.  It’s no wonder why they want them!!!!!

The flavor in these processed foods are genetically modified taken from its natural state.

Think about the flavors of gum, flavored chicken, beef, creamers, soda, water etc…..the list goes on.

These so called “FOODS” are artificially enhanced and  intensified with fat, salt, or sugar.

You should know this is NOT food!!!!

Flavor is actually the hired gun of the food industry.  Americans have become addicted to foods that are false.

This fallacy leads to over consumption of foods, which seduces people to eat more fat, salt, and sugar.

It is the food industries job to provide flavor which stimulates ones memory to repeat the purchase of these foods.

The increase in additives result in over eating, obesity, inflammation, low energy and intense cravings.

My motto is:  “If your great grandmother did not eat it, either should you”

What happened to just eating an orange or an apple with the burst of flavor that sustains itself throughout the eating process.  Any long term side effects there????

My message to you is, you were given one body in this lifetime, it is your choice how you go about taking care of it.

You can trash your body or you can feed it with Clean, Simple and Whole foods.

Why wait, start now, set your mind to WELLNESS.

Remember, many diseases are reversed from simply just making clean choices.

This is your opportunity….

Thanksgiving  just passed, December holidays are just around the corner…..

A lot of indulgence…..which leads to guilt…which leads to your New Years Resolution…..

My passion is to help others realize that you can heal yourself through foods…..

Imagine reversing your cravings, over eating, low energy, and inflammation.  

Now, make it a REALITY.

Please let me know if I can support you on your journey to a better you!!!!!!  

To your health,

Jen Meister, MA, CHHC


ps:  by the end of this week you will receive this delicious recipe..stay tuned