Advice for Eating

If you enjoy artichokes but rarely prepare them at home, frozen artichokes may be the convenient shortcut your kitchen has been missing!

Fresh artichokes can be delicious, but trimming, steaming, and removing the inedible portions takes time. Frozen artichokes come cleaned, cut, and ready to cook, making it much easier to add this flavorful vegetable to everyday meals. Because they are quick-frozen, they maintain their flavor without requiring all the preparation of fresh artichokes. Even better, they are ready in just 5-7 minutes!

Artichokes also offer more than flavor. They provide dietary fiber, which supports digestive health, helps promote fullness, and plays an important role in blood-sugar and cholesterol management. They also contribute several micronutrients and plant compounds that can be part of a balanced, varied eating pattern.

Not sure how to use them? Try:
🟢Sautéing them with olive oil, garlic, lemon, and herbs
🟢Roasting them until golden and finishing with Parmesan
🟢Tossing them into pasta or adding them to pizza
🟢Mixing them into salads or grain bowls
🟢Folding them into eggs, omelets, or frittatas
🟢Adding them to soups, casseroles, or dips
🟢Serving them alongside chicken, fish, beans, or another favorite protein

One of our favorite combinations is artichokes sautéed with olive oil, garlic, lemon juice, black pepper, and a sprinkle of Parmesan, simple, flavorful, and ready in minutes.

Frozen vegetables are a wonderful option to keep on hand because they are convenient, have a longer storage life, and make it easier to add vegetables to meals without worrying that fresh produce will spoil before you can use it. They are not “less healthy” simply because they are frozen!

The next time you are shopping, take a look in the frozen vegetable aisle and give frozen artichokes a try. They may quickly become one of your favorite freezer staples.

How would you use them first: in pasta, roasted as a side, or added to a salad?

And remember: diet is only one part of the equation. Regular aerobic activity can help reduce visceral fat, while resistance training supports muscle mass, strength, insulin sensitivity, and long-term metabolic health. Adequate sleep matters too. Experimental research suggests that severe sleep restriction may encourage visceral-fat accumulation, even over a relatively short period.

A realistic starting point might look like:

Adding beans or lentils to lunch several times per week
Choosing oats or whole-grain cereal at breakfast
Including a vegetable with lunch and dinner
Eating fish twice per week when possible
Using olive oil in place of some solid fats
Pairing carbohydrates with protein and fiber
Strength training at least twice per week
Walking or performing another aerobic activity regularly
Protecting a consistent sleep schedule

The takeaway? You cannot choose exactly where your body stores or loses fat, and there is no quick visceral-fat “detox.” But a Mediterranean-style eating pattern, regular movement, strength training, adequate sleep, and sustainable changes can improve metabolic health and help reduce visceral fat over time.

This is about supporting your health, not fearing food, chasing a smaller body, or judging health based on appearance alone.

Which habit would feel most realistic for you to begin this week?

Movement is a biological necessity.

Walking has been shown to be as effective as antidepressants for mild to moderate depression. Lifting weights increases bone density, balances hormones, and is one of the strongest predictors of how long you'll live. Stretching and mobility work reduce inflammation in connective tissue and support nervous system recovery.

Sprint intervals trigger mitochondrial biogenesis- meaning they literally create new energy-producing cells. And rest, real rest, is when you muscles rebuild, your brain consolidates memory, and your hormones reset.

Think of it as part of your health stack- non-negotiable, not optional, and available to you right now.

Movement IS medicine!

Fiber is one of the most overlooked nutrients in our diets, yet it impacts nearly every system in the body. While many people only think about fiber when they’re experiencing constipation, its role goes far beyond digestion.

Fiber helps nourish the beneficial bacteria in your gut, supports healthy blood sugar levels, promotes satiety, contributes to heart health, strengthens immune function, and may even play a role in mood, focus, and skin health through the gut-brain and gut-skin connections.

Unfortunately, most adults consume only about half of the recommended daily amount. Over time, low fiber intake may show up in subtle ways, feeling hungry shortly after eating, experiencing afternoon energy slumps, dealing with bloating, irregular bowel movements, or noticing that your digestion just doesn’t feel quite right.

The good news? You don’t need to completely overhaul your diet to make a difference.

Simple habits like adding berries to your breakfast, choosing whole grains over refined grains, incorporating beans or lentils into meals, eating more vegetables, and reaching for fiber-rich snacks can significantly increase your daily intake. Making these changes gradually, while staying well hydrated, can help your digestive system adjust comfortably.

Small, consistent choices often have the greatest impact on long-term health. By giving your body more fiber, you’re not just supporting your digestive system, you’re investing in your overall wellness from the inside out. TIP: Aim to include a source of fiber with every meal and snack whenever possible.

"My weight fluctuates, but seems to stay about 15-20 pounds over my ideal weight. These unattractive pounds are all in my waistline. I did not have good eating habits and just didn't know what food I should be eating. I have always maintained an active lifestyle. At age 80, I was prepared to make drastic changes and I knew a dietitian who understood sports dietetics could probably help me the most.

I learned that my diet was woefully inadequate. I was getting full, but taking in very little protein and nutrients. During my first two sessions, Catherine Kruppa, RD, LD, CSSD developed a simple diet that included healthy food that I like and eliminated those things that were contributing to my weight fluctuations.

One of my goals for maintaining an active outdoor lifestyle was to hike some 14ers. These are mountains with an elevation exceeding 14,000 feet. I wanted to see what I could do at age 80. With my improved eating habits, and much determination, I successfully hiked Uncompaghre Peak at an elevation of 14,308 feet!! Catherine gave me tips for hydration and carbohydrates to eat during my hike to help fuel me to the summit! Pikes Peak is up next in 2027. "

Congratulations. James, on losing over 15 pounds and hiking a 14er at 80 years old! These mountains are difficult at any age! You are an inspiration to us all!

How James lost 15+ lbs at 80 years old and summited a 14,000 ft mountain!
https://conta.cc/3Vmp8GM

Advice for Eating - October 2026, AFE Client Email from Advice For Eating AFE Grocery Essentials and Simple Meals PDF Available Now Greetings! Happy October! There are less than 100 days left in 2026. How will you use them? How can you end the y

Oats are one of the simplest foods that consistently deliver when it comes to nutrition. Affordable, versatile, and easy to prepare, oats provide a combination of fiber, complex carbohydrates, and plant nutrients that can support energy, digestion, heart health, and blood sugar balance.

One of the standout nutrients in oats is a type of soluble fiber called beta-glucan. This fiber helps slow digestion, supports fullness, and may help reduce cholesterol levels and improve blood sugar responses after meals. Because oats digest more slowly than many refined breakfast foods, they can help provide more steady energy throughout the morning.

Oats also contain important nutrients like magnesium, iron, and antioxidants, making them more than just a comfort food staple. And despite their reputation as a breakfast food, oats can be used in a variety of meals and snacks throughout the day.

Easy ways to enjoy oats:
✔️ Make overnight oats for an easy grab-and-go breakfast
✔️ Add oats to smoothies for extra fiber
✔️ Use in energy bites or homemade granola
✔️ Mix into yogurt bowls or baked goods
✔️ Make savory oats with eggs and vegetables

The best part about oats is that they’re simple. Sometimes the most nourishing foods are the ones that have been around all along, easy, balanced, and consistently supportive of overall health.

Craving something crunchy and salty? Olive Oil Pink Salt is a gluten-free and corn-free popcorn alternative made from sorghum, an ancient whole grain. This snack is lightly seasoned with extra-virgin olive oil and Himalayan pink salt for that simple, yet salty crunch!

Sorghum is more than just a crunch! This ancient whole grain is gut-friendly and provides fiber that helps support digestion and can help keep you full longer. Sorghum also contains natural antioxidants, which help protect your body from cellular damage and support overall health.

Why we love it:
A good alternative for popcorn lovers
Air-popped and minimally processed
Made without artificial ingredients or seed oils
Provides 3 g of fiber per serving
Convenient 1 oz snack packs that are easy to take on the go
Multiple flavors for different cravings
Easy to pair with another nutritious snack

Cob is a crunchy snack that keeps things simple but still satisfying. Try Olive Oil Pink Salt or switch it up with Seriously Cheesy, Mediterranean Herb, or Cacio E Pepe!
Visit Foods to explore the flavors and order your bags! You can also find them on

Did you know the shape of your bell pepper can hint at its flavor and how best to enjoy it? Peppers with 3 bumps are usually male and are firmer, making the perfect for cooking. They hold well in stir-fries, roasting or grilling without turning mushy.

Peppers with 4 bumps are typically female and contain more seeds, which makes them sweet and juicer. This extra sweetness makes them ideal for eating raw, in salads, or as a crunchy snack. The difference is subtle but can really change the taste of your dish.

This simple trick can elevate your meals without changing recipes.