I bet you thought this was going to be about exercise. Surprise, we are going to talk about digestive movements. Everyone has various movements they’re invested in. This week, we’re going to ask you to add supporting your own internal movement to your list.
There are so many reasons a properly functioning digestive tract is a goal worth aiming for. Constipation is not funny, especially if it is you who is suffering! Colon cancer is on the rise. Crohn’s disease and IBS are as well. We all know that keeping things moving at a proper pace really pays off in the end.
The standard American diet encourages your colon to underperform and stall which ultimately creates dis-ease in our bodies. Take a look at this 5 minute video on fiber from Brenda Davis R.D. Then plan a day where you try to really focus on adding more fiber. Mayo Clinic publishes a list of high fiber foods for your consideration. How many of these foods can you add to your daily intake?
Here is a very simple, low-cost idea you could try. Set aside time to cook a large batch of barley. Chose hulled barley over pearl barley, as it is less processed, and the fiber content is 4 times higher. Once your hulled barley is ready, split the barley into multiple serving dishes and fill each dish half way. Then cook a batch of your favorite beans or purchase cans of cooked beans and continue to fill the dish with your beans. Aim for at least a cup or cup and a half of beans and the same amount for the barely for each serving. You could easily top 25 grams of fiber in this 2 cup serving of high fiber foods.
Now you have the beginnings of a high fiber meal. You can then add things like a little BBQ sauce to the mix to make BBQ beans with barley or you can stir fry some veggies like onions and peppers to add to your mix. Struggle to get greens? Why not toss in some fresh or frozen spinach? Like burritos? Grab a whole grain tortilla and increase the fiber even more. This also makes a great dish to freeze and have available to grab for an easy lunch at work. Experiment to find what works for you.
As you increase your fiber, it is imperative you also increase you water consumption. Fiber needs fluid to work it’s magic. Without the fluids, you are at risk for some pretty serious trouble! Drinking more makes moving more easier. This holds true for all forms of movement.
Moving more is a great step towards better living and better health. We challenge you to focus your attention on “Where do you get your fiber?” instead of “Where do you get your protein?”. We think you will be relieved!