beans

In a nutshell (nuts are insoluble fiber) what is fiber, what's the difference between insoluble and soluble fiber and what's the RDA?

Fiber is an important part of a healthy diet and is an undigested carbohydrate. The best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts. We need fiber to keep our intestines functioning at their best. When the intestines are out of whack, you know it! Constipation and diarrhea are the most obvious symptoms you may experience when your intestines are unhappy. Vitamins and minerals aren't getting absorbed properly and the whole body suffers. Your intestines are your second brain.

Both types of fiber are equally valuable for health, digestion, and preventing conditions such as heart disease, diabetes, obesity, diverticulitis, and constipation.  

Insoluble fiber doesn't dissolve in water.  

Soluble fiber dissolves in water.  

We want a balanced intake from both categories. When you choose to eat whole fruits over juices, whole grain bread over white processed flour baked goods, you are choosing to eat food with healthy fiber content which coincidentally has vitamins and minerals as bonus.

*Soluble fibers attract water and form a gel, which slows down digestion. Soluble fiber delays the emptying of your stomach and makes you feel full, which helps control weight. Slower stomach emptying may also affect blood sugar levels and have a beneficial effect on insulin sensitivity, which may help control diabetes. Soluble fibers can also help lower LDL ("bad") blood cholesterol by interfering with the absorption of dietary cholesterol.

• Sources of soluble fiber: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

Insoluble fibers are considered gut-healthy fiber because they have a laxative effect and add bulk to the diet, helping prevent constipation. These fibers do not dissolve in water, so they pass through the gastrointestinal tract relatively intact, and speed up the passage of food and waste through your gut. Insoluble fibers are mainly found in whole grains and vegetables.

• Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

*WebMD - The Benefits of Fiber

**Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day. To view a table of daily fiber requirements for age and gender.   

** Harvard School of Public Health 

Remember to increase your water intake as you increase your fiber intake!

This list is from the Mayo Clinic: 

Fruits serving size total fiber (grams)

Raspberries 1 cup 8.0

Pear, with skin 1 medium 5.5

Apple, with skin 1 medium 4.4

Strawberries (halves) 1 1/4 cup 3.8

Banana 1 medium 3.1

Orange 1 medium 3.1

Figs, dried 2 medium 1.6

Raisins 2 tablespoons 1.0

Grains, cereal & pasta serving size total fiber (grams)

Spaghetti, whole-wheat, cooked 1 cup 6.2

Barley, pearled, cooked 1 cup 6.0

Bran flakes 3/4 cup 5.3

Oat bran muffin 1 medium 5.2

Oatmeal, quick, regular or instant, cooked 1 cup 4.0

Popcorn, air-popped 3 cups 3.5 I don't like pop corn for digestion but fair is fair and I left it on the list. I think popcorn is awful for digestion. Awful!!!

Brown rice, cooked 1 cup 3.5

Bread, rye 1 slice 1.9

Bread, whole-wheat or multigrain 1 slice 1.9

Legumes, nuts & seeds serving size total fiber (grams)

Split peas, cooked 1 cup 16.3

Lentils, cooked 1 cup 15.6

Black beans, cooked 1 cup 15.0

Lima beans, cooked 1 cup 13.2

Baked beans, vegetarian, canned, cooked 1 cup 10.4

Sunflower seed kernels 1/4 cup 3.9

Almonds 1 ounce (23 nuts) 3.5

Pistachio nuts 1 ounce (49 nuts) 2.9

Pecans 1 ounce (19 halves) 2.7

1 cup of cooked beans is a lot to consume in one sitting. I'm just posting the information. 

Vegetables serving size total fiber (grams)

Artichoke, cooked 1 medium 10.3

Peas, cooked 1 cup 8.8

Broccoli, boiled 1 cup 5.1

Turnip greens, boiled 1 cup 5.0

Sweet corn, cooked 1 cup 4.2

Brussels sprouts, cooked 1 cup 4.1

Potato, with skin, baked 1 medium 2.9

Tomato paste 1/4 cup 2.7

Carrot, raw 1 medium 1.7

Prep Time: 10 minutes

Cooking Time: 20-30 minutes

Yield: 4 servings

Ingredients:

1 tablespoon olive oil

1 onion, chopped

2-3 cloves garlic, minced

1 carrot, halved lengthwise and sliced

1 red, green or yellow pepper, chopped

1 teaspoon each chili powder, ground cumin, dried oregano

3 cups cooked red, black or kidney beans

1 cup spring water or vegetables stock

2 tablespoons umeboshi vinegar or organic tomato paste

1 teaspoon sea salt

Directions:

1. Heat the oil in a large heavy pan. Add onion and garlic and saut� until the onion starts to brown.

2. Add the rest of the vegetables, chili powder, cumin and oregano. Saut� for 5 minutes.

3. Slowly add the rest of the ingredients. Cover and simmer for 10-15 minutes.

4. Adjust the seasonings and serve.

Variations:

Add other vegetables like celery, zucchini or summer squash.

Skip the chili powder, use ginger instead to create a different taste.

Add fresh or frozen corn and you have a grain-bean combination in one pot.

Add cooked brown rice for a tasty rice and bean dish.

You may sit on a chair with the feet flat on the floor or if you can sit cross-legged on the floor comfortably then try that. It is important to make sure you're not struggling to sit comfortably. Zafu meditation cushions are great to have, sitting on firm pillow or thick sturdy blankets like you find in yoga studios are all good options. When sitting cross-legged, you want to be able to sit up tall, upright but not uptight. The knees slope down from the hips and the hands rest on the thighs with palms up or down. Imagine their is a string in your spine that is being drawn up towards the ceiling lifting the whole spine up. Check to see that you didn't take your shoulders up with you. Allow them to slide down your back on an exhale.  

Now that you have taken your seat, check in with your mind. Ask yourself how you are doing in the present moment. Try not to dig too deeply here. You are seeing what the flavor of your mind feels like and leave it at that eg: I am tired, excited, anxious, OK, etc. Spend a few breaths with the flavor of the mind. Let that go and begin the contemplative practice of gratitude. Spend a couple of minutes with each suggested contemplation.  

Reflections to contemplate:

1) What place am I grateful for? This could be your home, your bed, a mountain, an ocean. When choosing a place see it's colors and sounds.   

2)Who has been kind to me? Think of one person who has been kind to you and you are grateful for. 

3) What personal attribute about me am I grateful for? This could be something physical like your hands or a quality about yourself that you like eg: patience or courage 

4) The phrase "I am grateful for my beautiful life" or "I am grateful for my precious life" 

Generating gratitude towards others and self opens our hearts and minds. You may not feel anything and you may feel strong emotions. If strong emotions arise, bring awareness to where you feel the emotion in your body and breath with it. When it passes, and it will, allow the mind to rest with your breath, following inhale and exhale, feeling the breath in your body. Maybe in your abdomen or the tip of the nose. When the timer rings you may want to acknowledge your practice by placing the hands together at the heart and bowing to self and your teachers. This is an option and an offering for your practice.  Meditation is recommended as a daily practice. You have the time.   

For more teachings and pod casts on meditation, please check out

 The IDProject.org  

For establishing a daily practice Sharon Salzberg has written the insightful gift of Real Happiness The Power of Meditation.