Green Bean Grove

10/23/2026

Happy ! Let's talk about gas...

Have you ever tried eating more fiber and suddenly felt bloated or gassy?

No need to fear! Some types of fiber travel to your large intestine, where your gut bacteria ferment them. During this process, they produce beneficial compounds called short-chain fatty acids, but they also produce GAS.

And here's the thing...we actually WANT some of this fermentation happening! Those short-chain fatty acids help nourish the cells lining your colon and play important roles in gut health, inflammation, and metabolism. Gas is a normal byproduct of that process.

The good news? For many people, the extra gas and bloating improve with time! As you consistently eat more fiber, your gut microbiome and digestive system can adapt. This adjustment may take a few days to several weeks, depending on the person, the amount of fiber, and the types of foods you're eating.

A few tips to make the transition easier:

1) Increase fiber gradually instead of all at once. Give your gut time to adjust!
2) Drink enough fluids, especially as you increase your fiber intake.
3) Spread fiber-rich foods throughout the day instead of eating a large amount at one meal.
4) Try some gentle movement, like walking, to help with bloating.

And remember, you don't need to jump from 10g to 30g of fiber overnight!

Some gas is normal, and it doesn't necessarily mean a food is bad for your gut. But you also shouldn't have to tolerate significant discomfort just to meet a fiber goal. If symptoms are persistent or severe, it's worth looking into other possible causes.

10/16/2026

Back with another

Here's your reminder that frozen and canned fruits and vegetables still have fiber! You don't have to buy everything fresh to eat more fiber. Frozen broccoli, canned green beans, frozen berries, canned beans... they all count!

And here's something interesting: frozen produce can sometimes retain MORE nutrients than fresh! It's often frozen shortly after being picked at peak ripeness, while fresh produce may spend days being transported, stored, and sitting on grocery store shelves (and then your fridge!).

One thing to watch for with canned vegetables is sodium. Look for low-sodium or no-salt-added options when possible, or give them a quick rinse!

Fresh, frozen, or canned, they're all nutritious options. Choose what works for your budget, schedule, and preferences! The best fruits and veggies are the ones that you will eat!

10/09/2026

Happy Fiber Friday! 🥕

In these examples, fiber went from 10g to 45g just by swapping in more whole grains, fruits, vegetables, and beans. Just goes to show that a few simple swaps can make a pretty big difference.

And notice what else happened? Calories decreased by about 380 and sodium by about 350mg, without either of those being the focus! And total volume stayed the same (and even increased)!

This is why I love focusing on what we can ADD to our diets instead of just what we need to cut out.

And if you’re wondering how you can add more fiber to your diet, or just want to improve your nutrition overall I encourage you to work with a registered dietitian (cough cough wink wink ME!)

Many insurance plans cover nutrition counseling at little to no out-of-pocket cost. Schedule your free 15 min consultation here to see if we would be a good fit: https://l.bttr.to/z6v2U

10/02/2026

Fiber Friday!!! Let’s talk about GLP-1 hormone.

You’ve probably heard a LOT about GLP-1 lately because of medications like Ozempic, Wegovy, Mounjaro, and Zepbound. But GLP-1 is actually a hormone your body naturally produces.

And one of the ways nutrition can influence it starts with fiber.

Some fibers make it to the large intestine, where our gut bacteria ferment them. During that process, they produce short-chain fatty acids (SCFAs). These compounds can stimulate specialized cells in the intestine to release GLP-1, a hormone involved in fullness, appetite regulation, and blood sugar control.

Important clarification: Eating fiber is NOT the same thing as taking a GLP-1 medication. The amount and duration of GLP-1 activity produced naturally in the body is very different from the effect of medications designed to act on these pathways. This post is not saying that eating more fiber is a replacement for medication, or that medication is inappropriate if you and your healthcare provider decide it is right for you.

What I AM saying is that fiber is pretty cool, and most of us aren’t eating enough of it anyway.

In fact, more than 90% of women and 97% of men in the U.S. fall short of recommended fiber intake. (CDC)

Whether you take a GLP-1 medication or not, fiber is still an important part of a balanced diet.

A few easy ways to get more:
-Add beans or lentils to soups, salads, tacos, or bowls
-Add berries to breakfast or snacks
-Choose whole grains more often
-Add nuts or seeds to yogurt, oatmeal, or snacks
-Keep frozen vegetables around for an easy addition to meals
-Try chia seeds or ground flax seeds in oatmeal, yogurt, or smoothies

And you don’t need to go from 10 grams to 30 grams overnight. Increase fiber gradually and make sure you’re drinking enough fluids, especially if your current intake is low.

Another reason to eat your fiber. 💚

09/18/2026

is baaaaack! Today's question: Are chia seeds worth the hype?

I’m not big on calling any food a “superfood,” but chia seeds do pack a lot into a pretty small serving. Two tablespoons provide about 10 grams of fiber, plus plant-based protein, omega-3 fatty acids (ALA), and minerals like calcium and magnesium.

And they’re EASY. You can stir them into yogurt or oatmeal, add them to smoothies, or use them to make this 2-ingredient chia seed jam.

I made mine with frozen berries + chia seeds and paired it with a whole-grain waffle and eggs for breakfast. The jam has no added sugar, and the chia seeds add fiber and healthy fats that can help make the meal more filling and satisfying. You can also use it on a PB&J, mix it into yogurt or oatmeal, put it on pancakes, or just eat it by the spoonful.

Also, isn’t my little carrot plate cute?? 🥕 I found it at the thrift store. And that is the actual jam in the picture! I didn’t mash mine up very well because I like the chunks but you can do whatever you want.

TLDR: Are chia seeds necessary? No. Are they a really convenient way to add more fiber and nutrients to foods you already eat? Yes.

09/14/2026

Good morning and happy Monday! This is your friendly reminder that healthy habits don't have to start with completely overhauling your diet, cutting out all your favorite foods, or suddenly exercising every day.

Instead, think about one small thing you can add or change in something you're already doing. None of these things will completely transform your health on their own, and that's the point.

Small choices that you can actually repeat add up over time. You don't have to do all eight. You don't even have to do two. Pick ONE to try this week. If it works for you, keep it. If it doesn't, pick something else!

09/09/2026

I had such a great time with the KTECH students during Life Lab! We talked about how the different parts of a meal support energy, fullness, and overall health, then put it into practice by making four simple meals together. I loved their thoughtful questions and always appreciate hearing what people are genuinely curious to learn about nutrition. Thank you to KTECH and Kids to Love for having me! 💚

08/31/2026

TheSeptember Step Challenge starts tomorrow! 👟

The goal is to average 7,000 steps per day throughout September, and everyone who completes the challenge will be entered to win a $25 Aldi gift card + healthy recipe packet!

There’s still time to join:

🔗 https://www.mypacer.com/challenges/bnk679mk/september-step-challenge?invitor=65ypg068

Challenge code: BNK679MK

Invite your friends and family, and let’s get moving September 1!

By participating in the Green Bean Grove September Step Challenge, you acknowledge that physical activity involves inherent risks and that you are responsible for determining whether participation is appropriate for you. Please consult your healthcare provider before beginning a new exercise program or if you have any concerns about your ability to safely participate. By participating, you voluntarily assume responsibility for your participation and agree not to hold Green Bean Grove liable for any injury, illness, or other adverse outcome related to participation in the challenge.

Join this walking challenge from Green Bean Grove with me!

08/27/2026

September Step Challenge! 👟

School is starting back, summer activities are winding down, and routines are changing but that doesn’t mean our movement has to slow down too! September is a great time to be intentional about staying active, and hopefully cooler temperatures will give us some much better walking weather than we’ve had this summer.

The goal: average 7,000 steps per day throughout September. Walk your dog, take a lap during lunch, head outside after dinner, park a little farther away. It all adds up!

Prize: Everyone who completes the challenge will be entered to win a **$25 Aldi gift card to put toward some healthy groceries!

Challenge runs September 1–30.

👟 Join the challenge here:
https://www.mypacer.com/challenges/bnk679mk/september-step-challenge?invitor=65ypg068

Download the free Pacer app and, if it asks for a challenge code, enter: **BNK679MK**

Feel free to invite your friends and family to join too — a little friendly competition never hurts!

*By participating in the Green Bean Grove September Step Challenge, you acknowledge that physical activity involves inherent risks and that you are responsible for determining whether participation is appropriate for you. Please consult your healthcare provider before beginning a new exercise program or if you have any concerns about your ability to safely participate. By participating, you voluntarily assume responsibility for your participation and agree not to hold Green Bean Grove liable for any injury, illness, or other adverse outcome related to participation in the challenge.

Join this walking challenge from Green Bean Grove with me!

06/12/2026

Good morning and happy 🌱

Today's tip might make you roll your eyes but PLEASE hear me out... try eating a serving of beans for breakfast. 🫘

Most Americans don't get enough fiber, and one of the easiest ways to close the gap is to start your day with foods that naturally contain it.

Just ½ cup of beans provides about 6–8 grams of fiber before you've even finished breakfast. That's roughly 20–30% of the daily fiber needs for many adults.

Beans also provide:
🫘 Fiber for gut health and digestion
💪 Plant protein for fullness and satisfaction
❤️ Potassium, magnesium, and other important nutrients

Need ideas?

🍳 Eggs + black beans
🌮 Breakfast tacos with beans
🥑 Avocado toast + white beans
🍠 Sweet potato + black beans
🥚 White beans alongside eggs

Will beans for breakfast magically transform your health? No.

But adding one serving of beans to your morning routine is a simple habit that can make a meaningful difference over time.