Tips for getting more fiber in your diet

Getting enough daily fiber in your diet is super important because fiber helps support a smoother, more functional digestive system, provides stronger immunity, and promotes overall well-being.

Many Americans average only half of the recommended 25 to 30 grams of dietary fiber per day, according to the Academy of Nutrition & Dietetics. Yet the current average daily intake of fiber is 15 grams, as the typical diet includes many foods with high calories, such as white bread, doughnuts, sodas, juices and red meat, to name a few.

Fun fact, you would need to eat about 10 apples or bananas every day to obtain your daily fiber requirement.
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It’s a startling statistic that the U.S. Department of Agriculture estimates only about five percent of Americans reach the recommended level of dietary fiber requirements. This is known as the “fiber gap” as limited fiber intake has been associated with colon cancer and metabolic syndrome.

The “fiber gap” exists for two reasons: people think fiber supplements are primarily for maintaining a regular digestive system, and traditional forms of fiber supplements on the market, such as powder or capsules, are inconvenient to take.

Research shows that the digestive system does more than digest food; it plays a central role in the immune system. The healthy bacteria that live in the digestive tract promote immune system function, so it’s important to nourish the body with fiber. Inulin has secondary benefits, too, of possibly lowering cholesterol, balancing blood chemistry and regulating appetite, which can help reduce calorie intake and play a supporting role in weight management.

But getting enough fiber in is hard.

So try these tips to increase the amount of fiber in your diet:

•  Make your grains whole. Read labels and swap out conventional grains for whole wheat when buying bread and pasta products, and choose brown rice over white.

•  Make your veggies green. Green vegetables, including beans, spinach, cabbage, and asparagus are good sources of dietary fiber.

•  Go bananas! Many types of fruit are high in fiber, but bananas are an especially rich source. Add mashed bananas to muffins, smoothies, or a bowl of oatmeal as a way to increase fiber intake.
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•  Add a supplement. Sometimes eating enough fiber-rich foods is a challenge. So choose a dietary fiber supplement with prebiotic effects.

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Friday Favorites v.99

99! I can’t believe I’ve 99 of these posts. They are so fun and I love to look back on them. They always make me happy 🙂

Another full week has come and gone! I try not to wish days by, but since every day we are getting closer to moving into our new home, I am anxiously counting down the weeks, days, hours. Haha!

Let’s talk favorites.

1. Technically this is from last week, but it’s still a favorite. On Saturday, Ryan and I met up with some friends and headed across the river to a small drive-in theater. It’s one of my favorite summer traditions and I’m so glad we got to make it over there but their season ended.

We watched Incredibles 2 and Ant-Man and the Wasp. They were both good movies, we ate a ton of candy and overall had a great time. We haven’t gotten out of the house in weeks, so this was a nice way to spend a weekend night.

2. All week long I’ve eaten a scrambled egg, with sauteed mushrooms and peppers, wrapped in a tortilla shell with spicy brown mustard. OMG — my new favorite. I can’t get enough. I even had it for breakfast AND lunch one day.

3. Julie’s Summer Spicy Peach and Corn Salad looks delicious! I can’t wait to make this sometime in the next week.

4. I’m doing Beachbody’s 80 Day Obessesion. While I am not doing them every day, they are fun to throw in on days I am not running or just do a mile or two. 

5. These Formation Crops from Brooks are so pretty! I love crop leggings and I love the geometric style on these. I want all three colors!

6. WANT. WANT. WANT.
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7. One of my posts from my @mileswithmeghann Instagram was featured on the KT Tape Insta. Not gonna lie, I felt pretty cool. Haha.

8. Murphy is always a favorite. I mean, duh, I’m obsessed.

Friday Favorites v.98

Hi guys! Coming in hot today with a Friday Favorites post (this hasn’t happened in a while, I know!)

1. I grabbed this at Kroger on an impulse and they actually turned out really good!

2. We have an official closing date for our home! (See posts here, here and here to read about our process of selling and building a new home)

3. Picking up another freelancing job! Writing is my first love and I am excited to share my talent across so many different platforms.

4. While it wasn’t under the best circumstances, I am glad I got to see so many extended family members over the weekend.

5. This one is a little silly, but my new insurance kicked it and I have all my much-needed appointments (eye doctor, dentist and lady doctor) all in the next two weeks! Feels good to have them scheduled!

6. I snagged these awesome Brooks Revels at my local running store on Tuesday for ONLY $20! They were cleaning out their clearance room, so I got a pair for me and a pair for the Mr.!

7. One of my very best friends just announced she is expecting baby #2! Since I don’t have any of mine (yet!) I love being able to love on my friend’s babies.

8. We taught Murphy how to play dead! This has actually been in the works for a while, but he’s been doing a good job at it. It’s so cute/funny! #prouddogmom

July Pinspiration — running and good food

Welcome to July — isn’t that crazy?! July is randomly one of my favorites months and I love celebrating Independence Day, the last few lazy weeks of summer (before my side job as an adjunct professor starts back up) and all the fresh fruits and veggies from our friend’s garden + farmers market.

I also am in the minority when I say I LOVE to run in the heat. I swear I am faster in the summer. While there is not a local Independence Day race in my hometown, I am planning on rocking my red, white and blue tomorrow on my run!

This month I am pinning all the patriotic things, running gear and easy summer recipes.

What are y’all pinning?! If you aren’t already, follow along on Pinterest here!

Looking for the perfect #4thOfJulyRunningGear?! #TeamSparkle has you covered! From #Patriotic runs to #4thOfJuly race costumes, Sparkle Athletic has the running essentials for you! Fourth of July Running CostumeFourth of July running

Make this summer-perfect berry cheesecake without turning on your oven. #ItMustBeThePhilly
The Ghost 9 | Women's Running Shoes from Brooks Running   Named Best Buy in the Runner’s World 2016 Fall Shoe Guide. With a new plush interior and refined mesh upper, the latest women's Ghost 9 running shoes delivers the same smooth ride and balanced feel you love, but with a more seamless fit so it feels lighter than ever before.Brooks Ghost

These red, white and blue healthy pops would be perfect for July 4th weekend or really anytime this summer.  They are easy (just five ingredients) and can be made in your blender and then poured into popsicle molds.  Of course they are dairy-free, vegan and gluten-free.  I also kept them naturally sweetened and refined-sugar free plus they are full of plant-based protein and fruit.  Both kids and adults love this creamy, sweet and nutritious treat. #4thofJuly #IndependenceDay2017

Adventures at Lake Norman – part two

I spent all of last week with lake hair and smelling like sunscreen and bug spray. Even though we were at Lake Norman for a work retreat (so I was still taking calls, answering emails and putting out fires) we were also working on ourselves and our personal lives.

The lake is such a calming presence, it’s a great place to really reflect and reset.

I also got the chance to work on my tan and daydream of owning a home on the lake.

On Tuesday night we took a quick break from the lake to stay at the Grandover Resort in Greensboro before we had a full day learning and activities at High Point University. We got to hear Nido Qubein speak, take a tour of the new biomechanics lab and learn how to make ourselves better employees, coworkers and people.

(Also. The cheesecake at the Grandover was ah-mazing!

HPU is basically like the Disney World colleges. It was so pretty, well-designed and modern. I loved getting to take a short break to walk around campus and take it all in. Plus since I wasn’t getting in my daily run this walk was a great way to get my steps in. (this also means I didn’t make it to the end of my #rwrunstreak goal)

For supper Wednesday night we had a guitarist play and sing while we ate, tried to solve the world’s problems and enjoyed each other’s company. I could seriously live on the lake year-round. It was all so calming.

Thursday was the last day everyone was together and some of the crew had to leave Friday morning. We enjoyed a two-hour hike at Lake Norman State Park, a hot yoga sesh, some more time on the lake and a dinner cruise (which had more cheesecake!)

The last two days were spent caring for our crew, sending them home with full heart and full bellies and breaking down the houses so we could head home ourselves. A coworker and I drove our boss’s car + all the dry goods 9.5 hours back to Owensboro while the others flew home that morning.

It was a great week and I am so thankful to work for such a great company and with such awesome people.

Now it’s back to the office, a normal workout routine and healthy lunches. Happy Monday!

Favorite Owensboro Eats

Y’all. I love to eat. So it was so much fun eating my way through my hometown for this post. While I’m partial to OBKY, I really do think we have some of the best food in the country (lookin’ at you BBQ).

Old Hickory Bar-B-Q (& Moonlite Bar-B-Q Inn and Ole South Bar-B-Q)
Owensboro is known for its barbecue. Like anytime someone important comes to visit our town, they go to Moonlite. BBQ is a big deal here and I love it. We even have a BBQ festival (and 5k!) in May to celebrate all of the BBQ goodness. I could eat BBQ all year round, but since it is finally starting to get cooler, I have been craving burgoo. Such a staple in Kentucky!

The Famous Bistro
Y’all. While Owensboro is known for comfort food and barbecue, The Famous Bistro has some pretty great Greek-inspired dishes. Their gyros are the best and I love their cozy dining room or the option to eat on the sidewalk patio. They also have Greek favorites like spanakopita and moussakas. It’s one of my favorite downtown Owensboro restaurants and when the weather is warm, I love to go there and eat lunch outside.

Great Harvest Bread Co.
So while this isn’t a local place, I always think it is. It’s locally-owned, but part of a franchise. They have the best salads, soups, loaves of bread and treats. My best friend and I eat breakfast there every Friday and I love all of their free bread samples. The banana chocolate chip will always be one of my favorites.
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Honorable Mentions
Colby’s Fine Food & Spirits — I love their sweet potato fries.* I really want to try The Lure Seafood and Grille — it’s a cute little place tucked inside one of our downtown hotels. Since my husband is allergic to fish, that eliminates this place for date night, but I am needing to round up my girls and visit!

* We have entirely way too many fast food and pizza places in our town.

Hit me up if you ever come to western Kentucky! I have so many great recommendations for places to eat, stay and visit.

5 Instagram-worthy dessert bars

If you’ve been reading my blog for any amount of time, you know I don’t like to cook, but I do like to bake.

I also have a huge sweet tooth.

That’s why today’s post is all about easy and tasty dessert bars! I’ve linked five of my favorite dessert bar recipes below. Have one I should try? Let me know in the comments!
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Maple butter blondie. These look so good! Since it’s winter, I think you can get away with this maple-flavored treat.

10-minute magical chocolate almond butter superfood seed bars from Half Baked Harvest. Not only are they made with great ingredients, but they taste wonderful too! Mine didn’t turn out as pretty as the picture (and I used regular chocolate chips instead of vegan) but they were a hit! Check out her page, she has lots of great recipes (and photos and videos!).

Gooey chocolate-chip sandwich bars. I’ve said this before and I’ll say it again. CHOCOLATE CHIP COOKIES ARE MY FAVORITE. I could seriously eat them every day.

No-bake biscoff marshmallow chocolate bars. These are so easy to make and come together in less than five minutes!

Funfetti gooey bars from Crazy for Crust. These would be so great for a birthday party.

All of these recipes are basically fool-proof and create Instagram-worthy bars every time. Share your finished product with me! @mileswithmeghann

Blueberry banana french toast

I’ve talked about this before — I am not a cook. I don’t enjoy cooking, but I do enjoy hosting friends and family and eating! I also like baking and simple recipes.

Also, similar to Leslie Knope, I believe breakfast is the best meal of the day.

So today, I’m sharing a decadent and delicious breakfast recipe. While I usually eat the same simple breakfast throughout the week, I love making a special breakfast on Sundays or around the holidays. This french toast recipe is great all year long and can be easily changed by substituting different fruits.
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Ingredients
1 large egg
¼ cup milk of your choice (almond, skim, regular)
A dash or two of cinnamon
½ banana, sliced (or more if you want!)
A handful or two of blueberries
2 slices bread of your choice

Instructions
Beat the egg, milk, and cinnamon together in a small bowl.
Heat your skillet and spray with coconut oil or another non-stick spray.
Add the sliced banana and blueberries and cook for approximately 2 minutes or enough to get them warm and soft.
Remove from pan and set aside in a bowl. Cover to keep warm.
Place one slice of bread in the egg, milk, and cinnamon mixture, flip to coat.
Put the bread in the pan and cook until it’s golden brown.
Repeat with the second slice of bread.
Plate the toast and top with the warm bananas and blueberries.

EAT UP!

Quick & Easy Chocolate Chip Cookies

I love baking cookies. While I am not a cook, I do like to dabble in baking. I also love chocolate chip cookies — seriously one of my top five favorite foods. I have several cookie recipes that I keep in rotation, and this is one of them!

I plan on making some later today while I enjoy a snow day off from teaching.

Betty Crocker Ultimate Chocolate Chip Cookies

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Ingredients
3/4 cup granulated sugar
3/4 cup packed brown sugar
1 cup butter or margarine, softened
1 teaspoon vanilla
1 egg
2 1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon salt
1 package (12 ounces) semisweet chocolate chips (2 cups)

Steps
Heat oven to 375F
Mix sugars, butter, vanilla and egg in large bowl. Stir in flour, baking soda and salt (dough will be stiff). Stir in nuts and chocolate chips.
Drop dough by rounded tablespoonfuls about 2 inches apart onto ungreased cookie sheet.
Bake 8 to 10 minutes or until light brown (centers will be soft). Cool slightly; remove from cookie sheet. Cool on wire rack.

Pour a big glass of milk and eat up! & don’t forget to share 😉

Avocado fried egg toast

Today I have a super easy + delicious breakfast idea for you! I’m planning on making this x2 today after my 8-mile run.

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Preheat the frying pan. Get it medium-hot.

While your frying pan is heating up prep your toast, cut your avocado and mash it on your toast + add any other toppings you like.

Then, crack the egg into a small bowl, (it’ll be easier for transferring to your skillet) then slide the egg out of the bowl and into the frying pan. Put a lid on the frying pan — keep that heat in there!

Cook for about 4 minutes, until the egg white solidifies; the yolk will thicken slightly as it heats. Do not flip the egg.

When your egg is done, slide the cooked egg onto your prepared avocado toast. Sprinkle with salt and pepper and eat up!

I can’t wait to check in with you all on Monday about week one of marathon training!