Podcast Episode 19 – Eat More Fiber

Oatmeal and Fiber

We need at least 40 grams of fiber. The more the better. But 97% of Americans do not even eat 40 grams. In today’s podcast, we dive more in-depth into how and why we should be eating more fiber. We also list 10 high-fiber foods that can easily be incorporated into our diets. This episode is a spin-off of the Video, “3 Major Reasons to Add More Fiber | Improve Your Health This New Year!” (The video link is listed below in the show notes.)

We want to come alongside you, as well, as we all continue moving toward a positive direction to support our healthy lifestyles. If there are any specific ways that we can be of assistance, please contact us through our contact form or send a verbal message through Speakpipe.

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We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.


  1. Some content for this podcast was compiled from Shonda’s “take-aways” of this online interview by PCRM: https://youtu.be/qIY1TQIH0jc?t=1060
  2. Dr. Will Bulsiewicz | The Gut Health MD
  3. “Results from a meta-analysis of 13 case–control studies have suggested that increased dietary fiber intake is associated with decreased risk of colorectal cancer” https://academic.oup.com/jnci/article/93/7/525/2906521
  4. 3 Major Reasons to Add More Fiber | Improve Your Health This New Year! (YouTube Video)

Recipes Loaded with Fiber:

Spinach and Artichoke Dip

Oatmeal Options

Oatmeal Bars with Berries and Seeds

Black Bean Stuffed Sweet Potato

Chickpea Salad Spread

Chickpea Tortillas (Make gluten-free tortillas using chickpeas)


US Dietary Guidelines

Fight COVID-19 with Food Tuesday, Jan. 19 – Tuesday, March 9, 2021, 4-5 p.m. ET (1-2 p.m. PT) Weekly on Tuesdays with class recordings available on-demand for registrants https://www.pcrm.org/nutritionclass

Links to the G-Bombs series (which also includes some recipe videos):

[00:00:00] Shonda: Hey today, we're talking about fiber. Back in December, well, on December 31st, or just about, I released a video. It was titled three reasons why you should add fiber to your diet and make it your new year's resolution. I thought that adding fiber was the most important thing that you could do to help your health. So that's why I chose that as a new year's resolution to give you some good ideas. Because 97% of Americans do not get enough fiber.
[00:00:39] (Music & Introduction)
[00:01:37] Shonda: 97% of Americans do not get enough fiber.
[00:01:41] Patryce: That's unbelievable.
[00:01:42] Shonda: Yeah, that is. And we're supposed to get at least 40 grams of fiber per day. And it's really not difficult to do, especially if we're eating lots of plant foods.
[00:01:56] Patryce: That's true.
[00:01:57] Shonda: Yeah. So there's a lot reasons to do so, but I'm gonna repeat the same ones that I discussed in the video that you can refer to, but hopefully we can get a little bit, even more in depth here in our discussion.
[00:02:15] So one reason. That I gave for increasing fiber is to increase longevity . Well, okay. I eat more fiber. I live longer, but why? But the reason is because we know that the top diseases that result in death are cancer, especially colon cancer, heart attack, stroke, and diabetes. They are very high causes of death here in America where we live.
[00:02:52] But still further, you know, avoiding cancer, how ? And so I looked into that a little bit further and, it's by improving the intestinal transit of food and waste. So fiber cleans up our intestines.
[00:03:07] It grabs toxins. So it's helping grab those toxins and get them out of our body. So it's not just staying there in our blood system . We want to have fresh new blood and chemistry to work with.
[00:03:20] So fiber helps your body by eliminating carcinogens because carcinogens are toxins or toxins are carcinogens. So that's how we can avoid cancer by eating more fiber.
[00:03:36] I saw this post and it said that a meta analysis published in the journal of the national cancer Institute examined 13 studies and found that the risk of colorectal cancer decreased as fiber intake increased.
[00:03:52] Patryce: Mm. So, Good information.
[00:03:56] Right? Yeah. We're hearing more and more about colon cancer. Yes. In light of the recent passing of the actor Chadwick Boseman.
[00:04:07]Yes. That's really been highlighting what we need to know, some of the risk factors. As well as some signs, but that is one of those diseases that you often don't find out you have it in until it's more far gone.
[00:04:22] Right? So this is important to know that fiber can be part of our preventative medicine.
[00:04:30] Shonda: And you're going to talk later about the foods, but I'm just thinking and fiber tastes so good. You know, I just enjoy eating plants and fiber .
[00:04:38] So another that I mentioned earlier was diabetes.
[00:04:41]So in cases of diabetes, fiber helps by keeping blood sugar levels steady. And helping you keep a healthy weight that may even prevent diabetes altogether.
[00:04:59] Patryce: That's important. Yes. As that is another thing, not only in America are more people having diabetes, but worldwide.
[00:05:09] Yeah, I know in Asia it's become something very much on their radar as a country in Singapore. And they're taking steps to help the public not take in as much sugar through their consumption of fast foods. Yeah.
[00:05:24] Shonda: Fast foods is definitely the culprit with a high sugar, fat, but low fiber fiber. Right.
[00:05:35] Okay, so I'm going to go ahead and move on to reason number two that I talked about in the video . High fiber foods feed the healthy bacteria that improve immune function, reduce inflammation and chronic disease and even help elevate mood. And that is important because certain fibers are prebiotic foods that help us produce healthy gut bacteria. And that too sort of explains how we're getting rid of the toxins and things like that.
[00:06:07] But we're getting more specific. It's the prebiotics, which produce the probiotics . It's just like building upon itself, you know . It's removing toxins while the prebiotic fiber is producing probiotics that we know that we hear about all the time. You know, take your probiotics, take your probiotics.
[00:06:27] Well, The Gut Health MD always talks about get your prebiotics and you're feeding your probiotic bacteria by filling up on the prebiotics.
[00:06:42]Patryce: What about those probiotics that you see marketed all the time? The pills and some of them are refrigerated. Some not. You're saying focus more on, on getting your prebiotics?
[00:06:51] Shonda: You should focus more on getting your prebiotic foods.
[00:06:55]So that's why it's important to get all the prebiotic foods and Patryce is going to be discussing what those prebiotic foods are in just a bit.
[00:07:07]So the third reason I mentioned in the video, just getting more specific, is that eating high fiber produces these short chain fatty acids.
[00:07:20] And I think they are just like, the winners , the key or the prize that you get from eating your fiber. Okay. This is what helped to convince me to eat fiber. Although I was dealing with IBS. And, you know, with IBS, certain fibers just really put your stomach in like a crazy state, you know, the bloating and the pain and all these things because your body is not accustomed to all this fiber.
[00:07:54] So my body had to relearn how to adjust to fiber is really what was happening.
[00:08:01] Patryce: Interesting. Interesting.
[00:08:04] Shonda: And so when I learned about short chain, fatty acids, specifically butyrate, which is a short chain fatty acid. That was one that I was like, okay, science says this. I am going to give it a try. You know, I was always my own Guinea pig.
[00:08:23]Short chain, fatty acids help with inflammatory bowel disease, IBS , acid reflux and several other gut disorders. Okay. So that's why this helped me. And it really does help guys. Listen to this. If you have any of these issues, just take it really slowly. And eventually you will reap the benefits of doing this . Because this specific one , butyrate, it repairs leaky gut it. So it helps with the integrity of your gut lining. I mean, I even heard about leaky gut 10 years ago when I was diagnosed with it, you know, you have leaky gut and this and this and that, and they were trying to give me all these supplements and these different things, but, you know, I mean, all I had to do was boost up my fiber and let my body heal. And so that's what we're all talking about is we're talking about supporting our health with real food and letting real food and the nutrition that we get from it help our bodies heal.
[00:09:31]The only other thing I wanted to add on when we have leaky gut, there's a disruption in the gut brain barrier. When I had leaky gut I experienced a lot of brain fog. And that's like all these toxins transferring over into your blood and you know, your blood's going through your brain. The gut disruption in the gut brain barrier is linked to Parkinson's, Alzheimer's, and many auto-immune diseases and including ADHD.
[00:10:04] Oh, so that's what studies are showing now. I mean, it's been proven, it's been studied. Leaky gut, or disruption in the gut brain barrier leads to these diseases. So that was my takeaway from when I found out about fiber. And that's why I wanted to share it with everyone.
[00:10:26] It's such an amazing thing. It's such a beautiful thing. And that's the thing that I hope to spread to everyone within our hearing. That they will hear this and believe this and be empowered to do this.
[00:10:39]Patryce: How encouraging.
[00:10:40] That's very encouraging that our body can heal with the foods that we choose to eat.
[00:10:45] So glad that we are sharing this. Like you said, people take it to heart and it doesn't hurt to give this a try. Eat more fiber.
[00:10:57] And with that said, we have some foods to share with you to meet that goal of eating more fiber.
[00:11:05] Shonda: Okay, good. I'm excited to hear about those. See if there's anything else I need to add.
[00:11:10] Patryce: Well, I will say all the foods I was familiar with, but there were one or two where I didn't realize that they had so much fiber. And so of the 10 that I'm mentioning today. Begin with raspberries. Okay. Berries have a lot of fiber, but raspberries seemed to have the most fiber of all the berries.
[00:11:33] So raspberries, for example, have nine grams of fiber per cup.
[00:11:39] Wow. Okay. Oh, and yeah. And our goal is 40. Okay. So that's almost a fourth there already.
[00:11:49] Yeah, that's exciting. And, and of course, you know what, the berries, you also get the vitamin C, but not to say that the strawberries, blueberries and all those others aren't excellent berries.
[00:12:00]Then we move on to black beans. Black beans have eight, about eight grams for about one third cup.
[00:12:12] Shonda: Wow. Okay. You said eight, for a third. Yes. So anyone eating a cup of beans is already halfway there.
[00:12:22] Patryce: Exciting.
[00:12:23] And with that, I do want to mention, you're also getting in your protein because we know black beans or beans are just high in protein.
[00:12:31] And I don't want to forget to mention, we've talked about, and you can go look at our past podcasts about the GBOMBS. Because GBOMBS include what?
[00:12:45] Shonda: Include beans? Yes.
[00:12:48] Patryce: And then number three, I just didn't realize avocados had so much in the way of fiber and they do, they have about seven grams of fiber for a whole avocado. That's pretty exciting because we know we can eat them sliced, diced, and put them on top of foods, salads or potato, or we can eat them in our smoothies. I know we've done a lot of smoothies with mango, avocado, spinach... whatever the combination. Smoothies are made even creamier with an avocado added.
[00:13:22] Shonda: Yeah, that sounds good. Okay. What else you got?
[00:13:27] Patryce: I have number four...artichokes now that's the one I didn't realize had as much fiber.
[00:13:34]Maybe because I just don't eat them as much. I love them, but I don't really eat them as much as I probably will going forward because they have about six grams of fiber per cup.
[00:13:46]Shonda: Per cup. Okay. And artichokes also are prebiotic . Ah, yeah. And, and for those interested, there is a link to an artichoke spinach recipe. And also we have a video available, so be sure to check those out.
[00:14:07] Patryce: That's exciting. Yeah, that's exciting because I used to love that dip, the old dip, but I'm not into dairy anymore. So I'm looking forward to trying out your recipe and then also realizing that artichokes have a lot of potassium as well.
[00:14:23] I didn't realize that. I just wanted to add that. So you're getting fiber and potassium with your artichokes.
[00:14:29] And then we have coming in fifth, lentils. And of course at eight grams per half a cup, gosh, you can get 16 grams of fiber with just one cup of lentils.
[00:14:43] And I can eat that in a day. Eating lentil soup or stew, what have you. It's exciting stuff.
[00:14:50] Shonda: Right? Right. Let's just think about what we've talked about already. You talked about some berries, artichokes and two different kinds of beans, really so far. But if we eat those in a serving size, we're almost at 40 grams. We are already.
[00:15:09]We're about halfway there.
[00:15:11]Patryce: So we're halfway through the list and almost halfway there.
[00:15:14] And I'm sure when you hear the other half of this list, folks will see that it's very easy to get in the recommended 40 grams because the next item listed are sweet potatoes. Yes. At five grams of fiber per a medium-sized sweet potato, apparently. Yeah. And then right after the sweet potatoes. You have whole wheat pasta for those who really liked our pastas and maybe you're putting some beans and other things with the pasta. But the pasta alone, for a half a cup serving, you're getting about seven grams of fiber.
[00:15:54] Shonda: And we know everyone eats more than half a cup of pasta.
[00:15:57] Patryce: Well, yeah, you're right about that. So you can really pack it in with the pasta. You're right. Probably easily a cup of pasta. So you're at 14 grams with just your pasta and then you have chickpeas and another bean six grams of fiber for half a cup there. Yeah.
[00:16:17] And what was interesting? The next item is oatmeal. Now, before I did this research, I just assume oatmeal would have been like one of the top. Okay. Oh no, it's still great. You get five grams for a half a cup, but I realized now I can go to some of these other foods and get just as much if not more fiber.
[00:16:38] Shonda: Yeah. Okay.
[00:16:41] Patryce: And the last thing on the list of the 10 were green peas with about two-thirds cup of green peas you're getting about six grams of fiber.
[00:16:53] Shonda: How many cups?
[00:16:54] Patryce: Just two-thirds cup.
[00:16:56] Shonda: And we know a lot of people like green peas. That's one of the first foods that we have when we're toddlers, right?
[00:17:04] Patryce: Yes, you're right. That's one of the first ones to be introduced the little ones too.
[00:17:08] But you know what, it's just funny. Many of us, if not, all of us have heard of the saying "an Apple a day keeps the doctor away." The truth is that is healthy because apples have fiber too. They weren't on my list.
[00:17:22] Shonda: Yeah, all these other foods, right, had more fiber than the apple.
[00:17:27] Patryce: True. True. So that's exciting that after hearing about the benefits of adding more fiber to your diet, we see how easily it can be done.
[00:17:38] Shonda: Yeah. It can really be. An easy thing to do.
[00:17:41]I thought maybe when you were talking about oatmeal, did you have more to say about oatmeal? Because I remember someone who had high cholesterol told me that he put oatmeal daily in his diet and his cholesterol went way down or maybe even down to normal.
[00:18:01] So
[00:18:03] Patryce: I, I don't have anything about that. But now that you shared that I've heard similar stories over and over again, over the years, about people who have chronic diseases or cholesterol and just other issues. And they find incorporating oatmeal daily has been awesome. So there must be something to that oatmeal.
[00:18:28]Shonda: Yeah. You know, I push oatmeal for breakfast. It's just the easiest thing. I eat it every day. I mean, I rarely go away from oatmeal during the week.
[00:18:39] Yeah. you can add your raspberries to the oatmeal, you know, other fruits and just, yeah. Nuts and seeds and yeah. So oatmeal is just a wonderful thing. But I hope you all are, are being encouraged that you can easily, so easily increase your fiber intake by eating more fruits. ,vegetables and beans. Yeah. I think they're like the top of the list. Fruits, vegetables, and beans. Well, yeah, fruits and beans, maybe, maybe really at the top.
[00:19:18] Patryce: Definitely fruits and beans are at the top. You're right about that.
[00:19:22] You know what? Part of being a human being is elimination. Okay. Whatever you want to call it. And I have been surprised, well, more and more people I've discovered over the years. Somehow it comes up about constipation.
[00:19:37] Shonda: Yeah. Well, we can't get rid of our toxins and our carcinogens and the fiber is helping that.
[00:19:44] I mean, it's not just grabbing it and going nowhere. We have to eliminate it. Right. We have to get it out. So we cannot be constipated. We need the fiber to help us. Eliminate the toxins yeah. So it, it, I mean, it, it all works together. You know, it works out. We eat the fiber, it grabs the toxins and then it brings it out of our body.
[00:20:09] Patryce: Well, I just want to throw that in there because I want to promote that this is a natural way, instead of so many of the go-to over the counter recommendations... why not just increase your fiber intake first?
[00:20:25] Shonda: Yeah, exactly. Very agreeable.
[00:20:30]Oh, so we did not talk about one last thing we want to add to that is about how fiber fills us up.
[00:20:39] Patryce: Yeah. I thought we talked about that, but yeah. And when you spoke about the oatmeal, which I know you love, it definitely fills you up.
[00:20:48] So for, for anyone trying to not overeat, that is a great way to start your day. Start your day with your own way of doing oatmeal, like customize it. Like Shonda has said so many times you can do what ever with your oatmeal. You can add berries, and nuts and seeds, and other fruits too. Yeah. So when you're trying to maintain a healthy weight, and feel satisfied, without eating a lot of food start off with oatmeal. And maybe , maybe you already gone through the day and you're just very hungry and it's closer to dinner time. I'm one of those people where I don't have to eat certain foods certain times of the day.
[00:21:33] So I think it's fine to have oatmeal for your evening .
[00:21:37]Shonda: It sure is. Yeah. So, yeah.
[00:21:42]Patryce: Wow. This is all good. So I hope that more people will eat more fiber and tell more people to eat more fiber.
[00:21:54]Anything else to share about fiber, Shonda?
[00:21:56] Shonda: No, I think that's it, but we can just summarize it by saying the goal is 40 grams of fiber per day. And there are a lot of apps that will allow you to track that. Track your fiber intake to actually see how much you're getting. To make sure you are meeting those 40 grams per day. ' And if you're not, that means that you're not eating enough plant foods.
[00:22:23] Patryce: Great. Well, that's a great suggestion . And again, as Shonda said, there's a wonderful challenge to start this year, eating more fiber.
[00:22:34] Shonda: Yeah, that was definitely I guess, a challenge. And I'll also put a lot of other links of recipes and YouTube videos that can help increase your plant-based foods.
[00:22:49]All right. So until next week eat more fiber. Yes. And we'll check in on you.

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Podcast Episode 14 – Immunity – The Second ‘B’ and the ‘S’ in G-BOMBS

Onions and Mushrooms

‘B’ is for berries and ‘S’ is for seeds/nuts in the acronym G-BOMBS. Today we wrap up the G-BOMBS Series. We talk about our favorite seeds, nuts, and berries and share ideas about how you can incorporate these foods into your diet. Stay tuned for our challenge at the very end.

G-BOMBS defined: G = Greens, B = Beans, O = Onions, M = Mushrooms, B = Berries, and S = Seeds.

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We invite you to listen and share your perspectives with us too. Send us a recorded message through Speakpipe. We may use your message in an upcoming episode, therefore, please leave your name if you would like it to be noted during the podcast. Leave an email address if you would like a personal response or feel free to use the contact form.

If you haven’t done so already, download the Delicious “No-Fail” Salads Guide – another great way to eat those GREENS!

Show References & Additional Notes:

Flaxseeds are one of the richest sources of plant-based omega-3 fatty acids which means is it anti-inflammatory.


Oatmeal Bars with Berries and Seeds

Oatmeal Options

Chocolate Chia Mousse

Raspberry Chia Jam (A double-dose of seeds.)

Other online resources:

EWG’s (Environmental Working Group’s) Dirty Dozen Shopping Guide

G-BOMBS Nutrition Bars – Chocolate Peanut Butter

Dr. Fuhrman’s G-BOMBS Downloadable Guide

Patryce (00:00): Hi, Shonda how are you?

Shonda (00:02): Good. So, Hey, what, what are you talking about today? Oh, we're finishing up G-BOMBS today.

Patryce (00:09): Yes. Yes. B the other B. And we're going to do B and S so we're doing berries and seeds, right?

Shonda (00:18): Berries and seeds. That's right.

Shonda (00:31): Hi and hello. Welcome to the real food and drinks lifestyle podcast. We're building a community to talk about nutrition, lifestyle choices, and just feeling better. This is Shonda and this is Patryce. Let's just be real. [inaudible] Here's our disclaimer. We do not officially practice in any of the various subjects that we discuss. We are only sharing our personal experiences with you to a healthier lifestyle. Please do your own research before taking part in any of these practices.

Shonda (01:21): G-BOMBS is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. So check out the show notes. Learn more information. Learn more information. There will be recipes and a few videos to support what we're discussing today. Let's see berries and seeds. So berries and seeds. Seeds also includes nuts. So we'll be talking about all these things today. And I guess just like we've been doing, I mean, let's just talk about what our favorites are and you know, maybe some things we want to try out or something like that. And, um, how to incorporate berries and seeds and nuts.

Patryce (01:54): I'm a big fan of berries, but I do know my favorite. And one of them would be blueberries because they're, well, first of all, what are berries? There's small, soft round fruit. And they come in various colors like blue, red, or purple. And, um, so one of my favorites are blueberries. And as far as I know, they're just, they're blue, dark blue, purple, whatever you want to call it. But these are not only delicious and nutritious, but they're very convenient (I find them to be) to pop in your yogurt or just to eat by the handful. And some people freeze them and just have berry treats. So frozen little berries, [Right, Yeah] that'd be good. Good to... And they're a good source of fiber, vitamin C, and uh, all these I think are low in calories. Another favorite for me are raspberries. Sometimes I eat blueberries and raspberries together. Uh, generally, I get red raspberries for the family. And again, the one thing about raspberries though... I did not realize they come in black. Black, black, raspberries.

Shonda (03:02): Hm, black raspberries?

Patryce (03:05): Apparently, the only reason I bring it up, is apparently they're all good for you, but the black rasberries maybe even a more nutritious. So I'd love to try those out. So I'll be on the look out for the black raspberries and then also another favorite strawberries. And I think that is a popular one in the U. S. Period, then also cranberries And I love, I like cranberries. I like that tartness. Unlike the rest, they have more tart a tart taste and they're very, they're well-known to be beneficial to females for the urinary tract health. Blueberries, strawberries, raspberries, oh, acai berries. And I know people pronounce it different ways, but that's the way I'm going to pronounce it today.

Shonda (03:53): Now, those are usually...you usually get those dried already, right?

Patryce (03:56): Yes. Dried or nowadays we get a lot of them... Frozen packs of them to throw into the smoothie.

Shonda (04:03): Okay. And they're bitter, right? Like cranberries.

Patryce (04:06): Yes. I'm glad you brought that up because they are naturally more bitter or not as sweet, but so many things sold with acai berries have sugar added. So you have to be careful about that because acai berries are originally from the Amazon. And so we look out for the ones you purchase so that you're not getting more sugar than you expect. Um, so that's why we usually get the packs. And there's a brand that doesn't have sugar added and all of these that I've mentioned have seeds in them, uh, I don't think there's any need to not eat the seeds, but actually the seeds are healthy.

Shonda (04:45): Right. You know, I think one thing we should mention is if, if it's possible to buy, um, organic berries, because berries are sprayed with a lot of pesticides normally, because they're just a tender fruit, you know, and, and insects are attracted to them. Yeah. I mean, maybe not even every time, but sometimes treat yourself to organic berries. Fruit that 's soft that we eat the whole fruit try to go organic. And the other fruits that maybe have a peel on them, not that necessary to go organic, if you have to choose which to buy organic and which not. Hey, I just thought of one that I don't think you mentioned. Well, there are two. What about cherries? And they're naturally sweet. They can be tart and sweet at the same time. Those are some that I know that we really enjoy here along with, um, my daughter likes blackberries.

Patryce (05:49): Oh, that's right. I forgot those. Yeah. Those are yummy too.

Shonda (05:52): Other ways that we can use berries are, you know, did you mention already putting them on top of oatmeal?

Patryce (05:58): No, I didn't mention any uses. Just my favorite.

Shonda (06:01): Just drop them on oatmeal and you know, along with what we're going to talk about next, that would, that just makes a great combination for seeds and nuts and berries all on top of your oatmeal. And then, you know, um, I bought, since we just came out of, uh, Thanksgiving season, I did buy some organic cranberries and I rinsed them and I put them on a single layer and I froze them, you know, put them in a bag. And then now it doesn't take many to get the benefits from them. I can throw five in a smoothie, you know, that's kind of sweet with bananas and things and it doesn't, and it's not like I'm just trying to eat a cranberry smoothie, just throwing like four or five in there. You know, if I put that in there every day, over time, that adds up. So that's one option. That's something new that I just started knowing that I need more of the, the red antioxidant type berry in my diet.

Patryce (06:58): That's a great tip because I have a pack of cranberries in the refrigerator that we didn't use. And I'm like, what am I going to do with all these? But I can freeze them. You're saying. And I think we've mentioned already that the, I mean, of course they're healthy foods, they're high in vitamin C, they're antioxidants... They have fiber. And because of that, fiber will help make you feel more cool and they're low in calories. So those of us who are looking at our waist, trying to stay our fit selves, it's another good way to do so by having various for a treat or even for dessert fruit can be a great dessert option. And yeah, we can make our parfait with, well, I'm not as creative as you are, but with the fruit, with the yogurt. And then we're going to talk about seeds and nuts. Maybe we should move into that now because berries and seeds and nuts that they go well.. They compliment one another,.

Shonda (07:49): Right? Yeah, they do. Okay. Yeah. Let's talk about that.

Patryce (07:52): So what are your favorite seeds or nuts?

Shonda (07:55): Well, On a regular basis in the pantry, we have walnuts, almonds, pecans, sunflower seeds, and pumpkin seeds. Those are the top five that I keep and I do throw all of them in oatmeal on a regular basis. If I'm having oatmeal, I'm having a nut with it. At least a nut. I may not have a fruit, may not have a fruit, but I always have a nut or, you know, nut milk. I do sometimes make my own nut milk by just adding water and nuts and blending it up and squeezing it out in a nut bag. That's a little extra step, but it's really creamy. It's really creamy when you make it on your own, because you can make it as thick or thin as you want. Just makes for a delicious breakfast. I throw raisins in there and this morning I threw fresh cranberries in there. Those are our top five. I usually keep the pantry well-stocked with that. Uh, Leslie and I are the only two that really eat the nuts and we both put it in our oatmeal.

Patryce (09:05): We have some of the same nuts. Um, one thing, um, did you mention, yeah, you did mention pumpkin seeds. And did you mentioned flaxseed?

Shonda (09:14): Not yet. Do you use a lot of flaxseeds?

Patryce (09:20): I have begun to explore use of flaxseeds. And as I had told you over the Thanksgiving holiday I actually made that yummy, sweet potato pie, but I learned that you need to..., I had not bought the flaxseeds.

Shonda (09:34): Ground flax seed,.

Patryce (09:36): So I learned that that you can still eat them, not ground, but I''ve made since another pie with a texture that was definitely improve upon. They have a bit of a nutty smell to me...[inaudible] and then flaxseeds have a lot of health benefits. Yeah. So I'm trying to incorporate those more.

Shonda (09:56): Yeah, they do. They are, I will definitely put a link to that, but I know they have high amounts of good fatty acids. So yeah, I use a lot of flax seeds because I make like, when I make any kind of breads or pancakes or anything, I use it in place of an egg... Ground and mixed with water and it becomes a good egg replacement. So that was really how I started using flax seeds. And I also, every now and then I do remember just because I don't remember when it's already ground, I keep it in the freezer to keep it from going rancid. And I remember to put it in my smoothie, but it's in another freezer. It's not with my fruit, so maybe I should move it over to the fruit where the fruit is. And then I will remember, what do you think about chia seeds?

Patryce (10:45): It's a huge fan, but I, a friend that introduced me years ago to we just put... She just puts it every morning in some water or juice, just add a small amount and let them become a little gelatin like and drink it.

Shonda (10:58): Yeah, they do. Chia pudding is popular for those who like chia seeds. So I'll make sure and find a good recipe for that. If anyone wants to try that recipe. Um, but just like flax seeds, they both have the good fatty acids. They're both some that I had to get, get an acquired taste for.

Patryce (11:20): I can see that. I can see that.

Shonda (11:23): They're really different. So when you start, you just may want to sprinkle a little in here and there, or use it as an egg replacement and you will not really taste the flaxseed flavor that way.

Patryce (11:37): But what about the chia seeds. Do do those come grounded too or no?

Shonda (11:42): You know, I don't think I've ever seen she chia seeds grounded. Yeah. I think most chia pudding, just like an addition or whatever into a treat or smoothie or on top of oatmeal and things like that.

Patryce (11:58): And did you mention hemp seeds?

Shonda (11:59): I didn't.

Patryce (12:00): Oh, okay. Those... That's one other seed that we have in the past to throw into our smoothie. That's the only way I used them. And they're great that way. Um, maybe I should look into other ways to incorporate them into our diet, but they're actually, you know, they're, they're good for you as well. They seem to have a lot of my magnesium.

Shonda (12:19): And they do have a good flavor. You know, I don't have any, but you know, now I may want to get some to add to oatmeal because I'm always telling people they're like, I'm busy. I don't have time. You know, oatmeal is like a staple breakfast for me. I'm busy in the morning. You know, I can get more creative later or more adventurous in my food, but in the morning, I'm just ready to get to work on my projects. I mean, think about all the berries we've talked about, all the nuts and seeds. There's such a variety that we can do with oatmeal by adding different nuts or different seeds or different fresh berries or dried berries and things to have a different oatmeal everyday.

Patryce (13:04): Yeah. That's good. Especially with this weather this time of year, it's a warm, hot cereal and we overlook that. And now that I think about, I used to eat it a lot and I've just forgotten about it. But now that we're talking about seeds and berries and nuts, it's time for me to bring out the oatmeal again. And I like the steel cut

Shonda (13:24): And steel cut is very easy in the InstantPot, just a plug for InstantPot, because I love my InstantPot.

Patryce (13:32): I hear you. It's a great way to make sure you get your berries in and oatmeal itself is good too, because it's, uh, high in fiber too.

Shonda (13:42): High in fiber. Yes.

New Speaker (13:44): Because also when I've had it in the past, now that you've mentioned, I'm still full. So you tend to not overeat the rest of the day. That's just been my experience. So anyway, I think it's a great idea, especially with the holidays coming up to get creative, or just start doing the oatmeal and see how that goes.

Shonda (14:04): Yeah. That's a good idea. So I guess we just like to invite you to try to incorporate more berries and seeds in your diet. If you know that there's room for improvement in that area. There will definitely be show notes full of ideas. So there we have it, we've completed the G-BOMBS series. We just want to remind you that this is just a great acronym to incorporate healthy foods into your diet and ways that you can remember. Did I have all my G-BOMBS today? [Yes.] We hope you're entering a great holiday season...

Patryce (14:40): We hope that you found something interesting or something that you'd like to try out yourself and again, share it with others so we can all begin the journey of just incorporating healthy foods into our diet. And one way is using the G-BOMBS.

Shonda (14:51): Yeah. Remember the G-BOMBS. Let's all... I invite you all to join me on my morning oatmeal.

New Speaker (15:01): I'm going to. Count me in.

Shonda (15:03): Thanks for listening. We hope you enjoy today's podcast. Remember you can catch show notes and additional details@realfoodanddrinks.com under the podcast menu. Also subscribe to our podcast. If you aren't already a member of our community. And if listening through anchor, please send us a message of topics you would like to hear us have conversations about until next time. Let's just be real.

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Oatmeal Bars with Berries and Seeds

oatmeal bars with blueberries and pumpkin seeds

I usually just have a bowl of oatmeal in the mornings to keep things quick and easy. There are many options when it comes to adding flavor to oatmeal.  Similarly, the same is true for these oatmeal bars. You can easily switch out the types of berries and seeds.

Berry options include blueberries, raspberries, blackberries, or cherries. Also, I suggest using your favorite nut or seed in this recipe. The recipe shown in the photo uses blueberries and pumpkin seeds.

Oh, and as always, you can use whatever sweetener is your favorite. Even a banana or pureed dates would be excellent options. 

With these oatmeal bars, you can be just as creative as you can with a bowl of oatmeal. 

And, guess what else? This recipe allows you to begin your day with G-BOMBS! G-BOMBS is an acronym that you can use to remember the best anti-cancer, health-promoting foods on the planet. These are the foods that you should eat every day, making up a significant proportion of your diet. 

Here are links to our podcasts regarding G-BOMBS. Each episode includes some ideas on how to incorporate them into your diet.

Here is the recipe:


  • 1+ 1/4 cups old-fashioned rolled oats
  • 1+ ½ cups oat flour
  • 1+ ½ teaspoons baking powder
  • ½ teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1 TBS ground flaxseeds
  • 2/3 cup applesauce
  • 1  to  2 cups of berries
  • 1/2 cup nuts or seeds
  • 1/3 cup liquid sweetener  (or pureed bananas/dates)


  1. Mix the ground flaxseeds and applesauce. Put to the side.
  2. Add all the remaining dry ingredients and the nuts/seeds to your mixing bowl.
  3. Add the liquid sweetener and applesauce mix and mix well. The mixture will be thick. You can add water or nutmilk if you need to make it thinner, but it should not be runny and much thicker than pancake mix.
  4. Gently stir in the berries.
  5. Place some parchment paper on the bottom of a square (8×8 or 9×9) baking pan for easy removal once baked. Press mixture into a square cooking pan.
  6. Bake at 350 degrees F for about 20 minutes or until lightly browned on the top and edges.

Looking for other ways to enjoy oatmeal? Check out Oatmeal Options.

PB Quinoa and Oat Bars (Low FODMAP)


  • 1/4 cup peanut butter (peanut butter smooth style without salt)
  • 1/8 cup brown rice syrup (maple syrup or other sweetener)
  • 1/4 cup coconut sugar (coconut palm sugar)
  • ¾ cup, 20 grams rice cakes, crushed
  • 1 cup (90 g) oats (soaked would be best)
  • 2/3 cup (100 g) quinoa, soaked (quinoa uncooked)
  • 1 TBS chocolate chips
  • 1/2 tsp cinnamon
  • 1 TBS ground flax seeds
  • 3 TBS water
  • 1/3 cup (30 g) walnuts
  • 1 TBS sunflower seeds (or pumpkin seed
  • 1 TBS coconut oil (or similar oil)


  1. Preheat oven to 350 degrees F and oil baking (6 in x 8 in) dish with coconut oil.
  2. Mix ground flax seeds with the water and set aside.
  3. Melt first three ingredients together, add flax seed mixture.
  4. Add remaining ingredients and stir well.
  5. Press mixture into pan.
  6. Bake about 12 – 15 minutes.

NOTE: This bars contain oats and sugar, so my recommendation is – do not eat more than 2 at a time.

Oatmeal Options

Oatmeal is my preferred breakfast food.

Note for quite some time, it was not part of my diet because it caused stomach upsets [update 10-30-2020].  BUT, now I can eat oatmeal and I have it almost daily!
It’s fast and easy to prepare and can be flavored any way you like.  I add 1/2  to 3/4 cup of rolled oats (gluten-free) and 1/8 tsp salt to 1 cup of water and allow to cook just until it starts to boil.  (You can easily double this recipe.)
Then I turn off the heat and with a little stirring, it’s done.  Oatmeal cooked in this manner will be creamy, but if you want more cream you can add almond milk.  I haven’t purchased almond milk in the store for over 5 years, I didn’t buy it often, but I don’t remember it being as creamy as the one I make on my own. You should try some homemade almond milk.
So, sometimes I have oatmeal with almond milk, raisins, and cinnamon.
Then if I want a more “fruity” version.  I add fruit (like strawberries or blueberries). Other days I put dates/raisins a little water (or almond milk), and sometimes cashews into the Vitamix and mix until smooth and creamy.

Oatmeal with Blueberry Sauce

My goal is to use fresh natural sugars to sweeten my oatmeal. My daughter who likes oatmeal and totally loves blueberries thinks it’s the best-flavored oatmeal she’s ever had (much better tasting and surely better for us than any boxed version).

This basic oatmeal recipe can easily be doubled. Also, make sure to cook over low heat so it doesn’t burn.

  • 1/2 cup oatmeal
  • 1/8 tsp salt (optional)
  • 1 cup of water
  1. Add all ingredients to a pot over low heat for creamy oatmeal or wait for the water to boil to keep oats separate.
  2. Stir frequently
  3. Enjoy with some recipe add-ins.

Steel Cut Oatmeal
Steel Cut Oats

These days, I also enjoy steel cut oats to switch things up even more. Note, steel cut oats take more time to cook, but they cook up quickly and easily in the InstantPot [5-minute manual setting and 3 cups of water to 1 cup of oats].

Another add-in idea:

Oatmeal and Bananas
Pumpkin seeds, cranberries, cinnamon, and a banana