A few years ago a friend of mine came into town on business. I hadn't seen her in quite awhile, and found that she'd lost about 15 lbs. She was fit, looked younger and said she felt great. She told me that she was eating with fiber in mind. She meant that she was consciously choosing to eat foods that were higher in fiber, knowing it was going to make a difference in her health and her weight. I always think of her when I'm writing anything about fiber.
Many people cringe when they think of eating lots of fiber in their diet, thinking they'll be in the bathroom all day. Actually, fiber does keep the foods you eat moving through your digestive system. It keeps the bacteria that live in your gut happy and healthy, which in turn boosts your immune strength. It makes you feel full longer. It also promotes really healthy elimination!
How much dietary fiber do you think you need every day? I shoot for 25 to 35 grams of fiber a day. It's not that hard. Did you know that a cup of raspberries have 8g fiber, lentils have 15g, black beans have 15g.
Try a few swaps. If you are more accustomed to white rice, try switching to brown rice, which has 3 times as much fiber. Better yet, go to your grocery store and buy barley or farro. We often use barley as a substitute for rice. It's really delicious and has 6g dietary fiber.
Tweaking your diet to include more fiber rich foods is the best way, but you may also want to have a great fiber supplement on hand in a pinch. My favorite is USANA's Fibergy Active (9g of fiber per Tablespoon). With no flavor, it's easy to mix into juice, a shake, or just water.
Many people cringe when they think of eating lots of fiber in their diet, thinking they'll be in the bathroom all day. Actually, fiber does keep the foods you eat moving through your digestive system. It keeps the bacteria that live in your gut happy and healthy, which in turn boosts your immune strength. It makes you feel full longer. It also promotes really healthy elimination!
How much dietary fiber do you think you need every day? I shoot for 25 to 35 grams of fiber a day. It's not that hard. Did you know that a cup of raspberries have 8g fiber, lentils have 15g, black beans have 15g.
Try a few swaps. If you are more accustomed to white rice, try switching to brown rice, which has 3 times as much fiber. Better yet, go to your grocery store and buy barley or farro. We often use barley as a substitute for rice. It's really delicious and has 6g dietary fiber.
Tweaking your diet to include more fiber rich foods is the best way, but you may also want to have a great fiber supplement on hand in a pinch. My favorite is USANA's Fibergy Active (9g of fiber per Tablespoon). With no flavor, it's easy to mix into juice, a shake, or just water.
Sausage and Red Pepper Barley Bowl
One of our favorite bowl recipes (from Grain Bowls, by Anna Shillinglaw Hampton).
Her recipe calls for buckwheat, but we like to use barley. It's SUPER EASY!
For 2
7 oz cooked barley (or buckwheat)
4 oz Broccoli, blanched and chopped
5 oz cooked sweet italian sausage (or your choice)
3.5 oz red bell pepper , roasted, cut in strips
sea salted and pepper
3-4 T of this spiced oil.....
Simmer 3.5 oz olive oil. Add 1 T garlic, 1/2 t. salt, 1/4 t. pepper. Remove from heat and 1/2 t. chili flakes and 1/2 t. dried oregano. Infuse for 15 minutes.
We just use enough of the spiced oil to season the bowl!
Her recipe calls for buckwheat, but we like to use barley. It's SUPER EASY!
For 2
7 oz cooked barley (or buckwheat)
4 oz Broccoli, blanched and chopped
5 oz cooked sweet italian sausage (or your choice)
3.5 oz red bell pepper , roasted, cut in strips
sea salted and pepper
3-4 T of this spiced oil.....
Simmer 3.5 oz olive oil. Add 1 T garlic, 1/2 t. salt, 1/4 t. pepper. Remove from heat and 1/2 t. chili flakes and 1/2 t. dried oregano. Infuse for 15 minutes.
We just use enough of the spiced oil to season the bowl!
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