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Shannon Clark

It’s probably safe to say you’re not getting enough fiber. Almost nobody is. The answer could be as simple as integrating a few of these tasty and fiber-packed foods into your diet!

Have a seat, my friends. I’ve been meaning to talk to you about something. How do I put this delicately? I’ll just come out with it. You have a problem with the F-word. That’s right: fiber.

Save your backtalk and your “It’s cool man, I’m regular! I drink 10 cups of coffee a day!” for someone else. You should know by now that fiber isn’t all about pooping. It’s about health. A high-fiber diet helps you control your blood sugar, feel fuller for longer, have better control over your weight, and lower cholesterol levels. And yeah, it’s crucial for your digestive and bowel health, too. None of this is open for debate.

I saw what just passed through your mind. A scoop of psyllium husks in your shake will get me off your back, right? Please! Only if you’re ready to start wearing socks with sandals and watching Matlock reruns. Do you know what fiber supplements do? They give you more fiber. Do you know what eating a higher-fiber diet will do? Give you more fiber, plus plenty of other nutrients. The choice is clear.

You know I’m right. Now get to know these six fiber sources you’ve been neglecting.

1 / Pears

Pears often go overlooked; most people opt for apples or oranges instead. Why is this? Maybe it has to do with their relatively short shelf life. Once you’ve seen a few pears go bad on your watch, it can be hard to commit to another one. Or maybe it’s just that we’ve begun to associate pears with the term “pear-shaped,” which nobody wants to be. In either case, the apple’s more tender friend deserves a second look.

Pears provide a lot of the same nutritional benefits of apples, albeit in different quantities. They have slightly more fiber, at around 6 grams apiece, plus decent amounts of vitamin C and potassium. But as is often the case with fruit, that only tells part of the story.

Pears contain a wealth of phytonutrients that support general health, help to protect against free radical damage, and can help to decrease inflammation in the body.

What’s the only downside? You can’t simply toss a ripe pear into your bag next to your smartphone and hit the trail for a vigorous hike, because a fair amount of the former will inevitably end up smeared on the latter. Pears always have, and always will, require a more gentle touch. This is no reason to kick such nutritional powerhouse out of your life!

2 / Dried Plums

What’s a dried plum, you ask? Um, yeah … it’s a prune. But in the last few years, distributors have been pushing to change the name, because if there’s anything that says, “Eat me to help you go!” it’s the word “prune.”

This is too bad, because prunes have a lot going for them. Yes, they’ve got a lot of fiber—12 g per cup, which is almost a third of the RDA for men, and nearly half for women. But they’re also a potent antioxidant, and they can help you better absorb the iron you consume. Anyone who suffers from iron-deficiency anemia will want to take advantage of this benefit.

One other thing that has gotten overlooked about prunes over the years: They’re delicious! A sun-ripened prune is sweet like a raisin, but larger and moister than most dried fruit you’re used to. Don’t bother with the juice; just get a big bag of plums and snack on them through the day.

3 / Beans

What’s on the menu this week? Brown rice, sweet potatoes, brown rice, whole grains—wait, where are the frijoles?

No matter the variety—pinto, kidney, black, navy, or some other variety—beans are your friends. They’re a terrific source of complex carbohydrates, but are also packed with protein, potassium, iron, and yes, fiber. (I’ll spare you the song.)

While black beans are the variety that most often earn the label “superfood,” the truth is that almost all varieties make unique nutritional contributions. Navy beans pack a wallop of fiber at 19 g per cup, and they have as much protein as their darker cousins to boot. Kidney beans are packed with iron and folate, among many other important micronutrients.

One of the most unheralded benefits of beans, though, is their convenience. No, really! If you have a slow cooker, you can make them from scratch (which is best for both sodium content and taste) without much work. Just set them, forget them, and then freeze them or use them right away in burritos, beans and rice, soups—no matter what you choose, it’s a good addition to your diet.

4 / Split Peas

If beans aren’t your thing, or if you’re just feeling beaned out—which happens after a while, I’ll admit—split peas are a fantastic alternative. They have a similar macronutrient breakdown to navy beans, and are rich in manganese, folate, B-vitamins, potassium, phosphorus, and a range of other important nutrients.

Wondering what to do with them? I have five words: split bean and ham soup. It’s a simple, almost foolproof dish that freezes well and is presentable for company. Just head down to the meat shop and get one of those immense ham hocks you probably thought were just dog treats. You won’t regret it.

Oh, and the fiber: split green peas are packed! A cup contains 16 g, along with a matching 16 g of protein.

5 / Coconut Flour

The prevailing nutritional winds may have led you to believe that flour is equally evil in all forms. Not so! Look around in your local bulk section, and you’ll find that the gluten-free movement has led to an explosion of interest in flours made of everything from garbanzo beans to quinoa.

Many of these are healthy enough that it’s absurd to classify them under the same name as that white, bleached, nutritionally useless powder they use to make white bread. Coconut flour is one of these new standouts.

What’s so special about coconut flour? Let’s start with the fiber: a massive 24 g per quarter-cup! That’s not a typo. That same tiny serving also contains 6 g of healthy fats and 8 g of protein.

Compare that with regular flour, which provides 3.2 grams of protein per quarter cup serving along with a measly 0.8 grams of dietary fiber. This nutritional profile makes coconut flour a great flour alternative for those who are on a low-carb diet plan, because so many of its carbohydrates come from fiber.

Coconut flour also has a unique taste that complements many baked goods, so it’s an excellent substitute not only for health, but also flavor. That said, if you’re not used to a flour with such a distinct flavor, you can also mix coconut flour with another healthy flour to provide a blast of fiber and nutrients. With something this healthy, it’s hard to go wrong.

6 / Artichokes

If the only time you cross paths with artichokes is in some restaurant’s crab and artichoke dip, you might have trouble believing that it can have any health benefits. Artichokes may look kind of prickly and uninviting in their natural form—they are a variety of thistle, after all—but you’d be hard pressed to find another food that packs so much fiber and nutrients into so few calories.

One boiled or steamed artichoke contains only 64 calories, but offers 10 g of protein as well as a wealth of vitamins and minerals including folic acid and other B vitamins, vitamin K, and potassium. Unlike many other healthy vegetables, an artichoke doesn’t end in a bland, mushy mess after boiling or steaming, and its unique flavor and appearance makes it a great choice when you’re entertaining guests. But consider yourself warned: most people prefer to dip the leaves in butter when they eat them!

There are many reasons why I love juicing and have been an advocate for a while now. Below are 10 juicy tips that you can implement right away to make your experience a little bit juicier.

Juices vs smoothies:

Smoothies are great because you get the fiber and other nutrients in them. It is much easier to incorporate veggies and fruit with smoothies. Digestion is not as fast with smoothies though, which is why I opt of juices. Some veggies just have a far superior flavor in juice as they do in smoothies as well.

Get Up And Rock It!

Start your morning with a green juice. Clients that do the Alpha Reset often experience much more energy on the program than they did on their previous smoothie / regular diet.

Juicing on an empty stomach in the morning lets you absorb the full food value of the nutrients. This is a very powerful process in letting each cell get the nutrients they need to thrive.

Just Juice.

No matter what time of day it is, juicing will give you massive amounts of energy. For maximum benefits, when juicing, do not combine juice with other whole food sources.

Go Green.

Dark leafy greens contain the most amount of chlorophyll out of all other vegetables. Chlorophyll is the life blood of life. If you are looking to alkalize your body and get in really great health start with the greens, like I always say, green on the inside – clean on the inside.

Perfect Compliment

Greens may be a little harsh for most people which is why a simple apple or a lemon can really cut the grassy taste of them. Apple also helps engage the gastric enzymes for quicker nutrient uploads.

Crop Rotation

Your body gets used to a certain type of greens every 4 days. In essence it becomes less effective at absorbing different types of greens. I always tell our clients that do the Alpha Reset to rotate their greens every 4 days. There are a whole multitudes of greens to choose from. On the bottom of the blog post is a list of greens you may want to try.

Don’t Get Too Fruity On Me

Just as juicing has a quicker absorption rate than smoothies, so too does the sugar from the fruit known as fructose. And because it’s fruit sugar, there is such thing as excess. I usually limit myself to one piece of fruit per day. If it’s after a workout I will have some as well to boost my insulin response for protein absorption.

Fast Juice

After you juice, the vitamins and minerals start to oxidize in about 15 minutes, this is why it’s important to drink it right away. Unless you have a press or a slow juicer… then it is okay to keep it longer.

Go Go Juice

If you are lucky enough to have a juicer already, then disregard this. If you do not have one and find it a significant investment at this time – you can start with some of the organic juices in the bottle at Whole Foods or your local health stores.

Doctor Knows Best

I’m not a doctor nor do I play one on Fitlife.TV. Before starting any type of fast like the Alpha Reset to have a radical transformation in you life, just make sure that your doctor gives you the ‘okay’ signal. Many MD’s are now recommending that their clients get into juicing which is awesome because they know food is medicine.

So whether you are just starting out or thinking about it, these tips can help you. Know that it is not for everyone and if you are serious about starting this program right now, take your time and absorb everything you can. This is a lifestyle change NOT a short fix to see radical results.

Remember, we’re in this together!

Drew Canole

Visit this link to get a snap on some of our juice recipes!

It’s very important to consume as many green and leafy vegetables as we can eat in our diet. We should be conscious to include colorful vegetables too. Vegetables and fruits are packed full of important essential vitamins and minerals that so many people are lacking in their diets. Many individuals find it too much of a challenge to consume enough of these types of foods in their diet; therefore, vegetable and fruit juicing can be a simple remedy to the problem. It takes more vegetables and fruits than one person can eat in one serving, to make one large glass of healthy juice. Because of this, one large glass of vegetable and fruit juice can give you all the nutrients you need to ensure your cells are adequately nourished. Vegetables and fruits should be consumed in their raw form and vegetables may also be lightly steamed to retain their nutrient value.

Fruit is nature’s sweet snack and may also be eaten throughout the day to ensure healthy blood sugar levels. Vegetables and fruits are packed full of fiber that lowers bad cholesterols (LDL) and prevents constipation. When enjoyed in abundance, vegetables and fruits will assist in weight loss and maintenance as well as enduring energy levels throughout the day.

A diet rich in these two foods can prevent a number of diseases such as: cardiovascular disease, high blood pressure, diabetes, cancers, and osteoporosis.

Proteins 

It’s very important to eat enough protein in our diet. Protein is broken down by the body into amino acids, which are necessary for healthy cell growth and function. Protein is made up of 22 essential and non-essential amino acids. Some amino acids are made by our body, but most must be consumed from outside sources. Amino acids help us build healthy muscle tissue and blood. Protein helps the body to fight disease by building up our immune system and keeping it strong.

Nuts and Seeds 

Nuts and seeds are another healthy protein snack packed full of super food nutrition. Nuts and seeds offer a bounty of nutritional ingredients in the form of proteins, fats, B Vitamins, iron, magnesium, and other minerals. Nuts and seeds offer a variety of health benefits by improving cholesterol and blood lipids profiles and reducing heart disease.

Herbs and Spices

Herbs and spices are an excellent way to increase the enjoyment of your favorite healthy foods listed above. Most herbs and spices have their own health benefits too. Some herbs and spices are known to heal inflammation, pain, and nausea while adding a variety of flavors to our meals! Herbs may be used in place of sodium and herbs do not cause water retention or bloating to occur. Herbal teas may be enjoyed in a variety of healthy ways with an endless choice of flavors that help fight illness and disease too.

Eating can be a wonderful experience for both our body and our mind if we feed it well. We need to slow down in our day and unwind our minds. Try spending some time planning the meals you’re going to eat, then make those meals special. When we slow down and enjoy our meal, chewing our food completely, we become satisfied in a way that moving quickly through our meal cannot provide. Fill your bowl or plate with vegetables, nuts, and lean protein. Add in some herbs and spices. Have some fruit on the side. Mix it all up. And eat. You’ll be so glad you did.

One of the questions we get all the time is, “How do I deal with my cravings?”

So we’re going to talk about that today.

There’s a lot of temptations out there with refined sugars. Especially with processed foods, most of the sugars out there are derivatives of corn.

When we eat those processed foods, we give those toxic taste buds a dance party but this does not contribute to our long term goals.

One of the key ingredients in this recipe is Glutamine.

Glutamine will help you stop those sugar cravings dead in their tracks.

When we train our clients, we recommend them taking glutamine. Sugars are four times more addictive than drugs.

Limes are useful in stopping sugar cravings in their tracks.

The key is to Train our Taste to Trim our Waist through juicing.

Congratulations to Nancy for winning the juicer! She cut off sugar, dairy and wheat from her nutrition!

If you are interested in registering for the Free Juicer, please leave a comment below. Share with us your story on juicing. Perhaps you are dealing with sugar cravings as well and you want a little help, let the community help you!

This recipe has a great after taste.

Recipe – 2 Cucumbers, Handful of Mint, 4 Stalks Celery, 1 Lime, and a Dash of Glutamine.