Big Picture Long Life

Big Picture Long Life Dedicated to helping individuals create healthier lives. Please like our page for our current specials and promotions. What is health planning?

Making the REST of your life, the BEST of Your Life! Everyone is familiar with financial planning and health insurance, but the concept of health planning is relatively new. Health Planning is a system that helps you integrate all of the facets of your health into one cohesive big picture. The goal is to make the rest of your life the best of your life. What does a health planner do? A health planner is your ally. I begin with a brief but thorough assessment of your current health. Based on this assessment and your particular goals, we develop a big picture health plan to meet your specific needs.. As your health planner,we work together to improve your nutrition, your work environment, your relationships, your fitness and your overall state of being. To get started with your health plan, see my services section on my website http://www.bigpicturelonglife.com

04/27/2020

If you want to use the healthiest, organic flour, check out meadowlarkorganics.com!
Three Generations, Two Families, and One Organic Farm Model Succession
At Meadowlark Organics in Wisconsin, a young couple has partnered with an experienced farmer to take stewardship of his 950-acre sustainable operation.

BY BETH RABOIN
Farmer Profiles, FARMING, Local Food, Young Farmers
Posted on: December 19, 2018 | 3 Comments
“They have the desire and motivation to lift the heavy stuff off my shoulders,” says Paul Bickford from his place at the kitchen table in a recently renovated farmhouse. Bickford is the 65-year-old owner of Bickford Organics. “It’s nice to see what I envisioned, what I built, continue,” he says.

Bickford is speaking about the 950-acre organic grain farm in the Driftless Region of Southwest Wisconsin, which he has managed and owned through several incarnations across the span of four decades. Bickford is in the process of transitioning the farm to the young couple seated across from him.

Bickford’s successors, John and Halee Wepking, hold sweat equity in the farmhouse renovations. In exchange for their work, they live here with their growing family on the farm they now co-manage with Bickford, who lives just down the road. The couple holds no familial relation to Bickford, and met him through a Craigslist ad. But, Halee says, to the nodding of heads, “We have become a family.”

Even the farm’s title is in transition, with the old-guard Bickford Organics easing out of the spotlight to make room for Meadowlark Organics, a name adopted by the Wepkings to carry the farm into the future.

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Meadowlark Organics is an organic farm that specializes in growing grains: wheat, rye, polenta corn, and buckwheat. They also grow hay and recently added a small beef herd of around 20 breeding cows to the mix. With plans to continue diversifying with the addition of a granary and flour mill, Meadowlark Organics is poised to lead the Driftless region of Wisconsin into a new era of local, value-added organic grain products grown with an eye for soil conservation and land stewardship.

All this has been made possible by Bickford, who—in wanting to ensure his farm found the right heirs—allowed an enterprising couple to realize their dreams in an industry where many newcomers struggle to ever achieve viability.

Paul Bickford with John and Halee Wepking and their childrenThough the Wepking’s children, a three-year-old and his baby sister, are with their grandmother on this day, a countertop collection of toy tractors suggests that the kids usually fill the kitchen with life.

“It’s my responsibility to see the operation survives because they have a family,” Bickford says. “I take that quite seriously.”

Farmer ISO Protégés
Bickford, who has carried the farm from its beginnings as a confined dairy, through its transition to rotational grazing, and on to its most recent incarnation as an organic small-grain producer, only began to think about retirement around 55.

Bickford’s children are now adults following their own paths—and though he has a son who farms with him, he would prefer to stay out of the farm’s management. So, Bickford has had to pursue a less conventional route to transitioning the farm.

Lucky for all, just the right eyes landed on the ad Bickford posted early in 2015. It read: “I am seeking a forward-thinking individual or couple to join my 950-acre organic farming operation … Ethics and trust are a cornerstone of organic farming and are important to my operation. I want to share my 40 years of farm experience with someone who is willing to work to improve my farm.”

The Wepkings met working in the kitchen at Prune in the East Village of New York City. A Wisconsin native, John had always dreamed of farming, and Halee, who is from Arizona and holds a degree in modern dance and years of professional experience in kitchens, was eager to support this dream. “I was always moving toward what felt important to me,” Halee says. “Farming, producing people’s food—that felt important.”

When the Wepkings moved back to Wisconsin, they hoped to farm on John’s family land. When that proved infeasible for reasons beyond their control, they began to look for other options.

The initial investment necessary to raise livestock alongside grains at a marketable scale limited the Wepking’s ability to start from scratch. To create the farm they envisioned, they sought an established operation managed by someone willing to build them and their vision into the farm’s future.

When the Wepkings answered Bickford’s ad, they were still wet behind the ears. But they shared Bickford’s values—they wanted to farm as land stewards using practices modeled by balanced ecosystem function. In teaming up with Bickford, they found a perfect fit.

Forging a Path Forward Together
“My first month on the job was a blur,” says John. He spent much of that first stretch alone on a tractor with three times the horsepower of anything he’d ever operated. Halee had given birth to the couple’s first child just a few weeks into the new arrangement, and through these earliest days Bickford was nearly absent—a fire had burned a building on his property, and as happens on farms, he was pulled in opposing directions.

Before joining Bickford, the Wepkings gained much of their understanding of farming practices through online research. Halee says they both gleaned as much as they could from resources such as Practical Farmers of Iowa and MOSES.

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When they finally did get to work side by side, John says Bickford shared knowledge of another sort. The veteran farmer knows how fields will carry water after a rain, when to plant or w**d, and what grows well where and why. In short, Bickford knows the intimate details of his land and its seasons.

Three years into their arrangement, their roles have developed definition. Halee takes the lead with the kids, manages marketing, keeps the books, and collaborates on planning decisions. Bickford is mechanically inclined: he likes his tractors and enjoys the hands-on aspects of farming. John, Bickford says, “is the boss.”

“John has very good skills at organization,” Bickford continues. He “has a grasp on the organic plans and the food that we’re going to grow.”

Extending Rotations, Diversifying Production, and Looking to Value-Added Products
John soon demonstrates his ease with planning as he launches into a description their crop rotations. “When we started, it was a pretty typical Southern Wisconsin rotation of corn, soybeans, and small grain—in spring, start with small grain like oats or barley to establish alfalfa and make hay, then plow that alfalfa under for corn again,” he says. “What we’ve done is extend that into fall with planting grains.”

meadowlark organics grains for sale at the farmers' marketThey also transitioned the spring grain mix to include spring wheat for bread flour, and last year, they started growing buckwheat. “So we’re looking at more of a six-to-seven-year rotation as opposed to four to five,” John says.

On top of these changes, with the aid of a Farm Service Agency (FSA) microloan, the Wepkings have introduced a small beef herd to the mix. The cattle allow the farmers to keep their soil nutrients in a closed loop, and the longer crop rotations allow them to, in Halee’s words, “limit tillage; manage w**ds, pests, and diseases; and grow and conserve our soils.”

Bickford has always been open to adaptation, but thanks to the Wepkings, he has come to truly value diversification.

“Our current agricultural system is not going to support family farms as is, so we have to be thinking of how we diversify, where we capture value,” Halee says.

Along with the new crops, Meadowlark has expanded into value-added products such as milled flour and polenta that they sell to area co-ops, restaurants, bakeries, and consumers at markets and online. They have already invested in grain storage bins, and their long-term plans include a grain cleaning and production facility as well as a small flour mill. Ultimately their hope is to create an organic grain hub to supply the region with locally produced, consistent products on a scale that keeps pace with the burgeoning local markets.

ORIGIN Breads, an organic bakery based in nearby Madison, already bakes exclusively with grains sourced from Meadowlark Organics. When the small-scale bakery opened two years ago, owner and head baker Kirk Smock says he was faced with a decision: “Organic or local?”

With Meadowlark Organics, he and his customers get both. Meadowlark now plans their yearly production with ORIGIN Breads in mind, but allows Smock to pay for his purchases incrementally. The arrangement is somewhat unconventional, but Smocks says it is one of the many benefits to the relationships that grow through sourcing locally.

The focus on relationship-building is reflected in the farm transition. The Wepkings and Bickford have yet to work out the fine print, but they’re okay with letting the transition take shape organically. Bickford sees himself easing into full retirement within five to 10 years. In those years, the group plans to continue to evolve alongside their ideas about how best to delegate responsibilities and ownership. For now, they’re content to know they share a vision and common goals.

When asked what others might learn from their experience, Halee says, “You don’t need to have a certain salary; you need to be secure in your life. You need to have a path forward in your future. It’s about our common goal and our values. It’s about maintaining this land organically.”

Bickford chimes in, “And about feeding people healthy food.”

03/12/2020

Now is the time to pay attention to your Vitamin C intake. This a Kitchen Table Nutrition Class I just taught today.

03/10/2020

Now is the time to optimize both Vit C and Vit D levels. Here is a Kitchen Table Class I taught just today
Benefits of Vitamin C and The Best Sources
First let me help put things in perspective about the C Virus and urge you to remain out of fear and panic. Breathe and stay calm.
The flu has killed more than 100 children this year. The CV count is at 22. The country hit the worst is China.
Wash your hands…and don’t use hand sanitizer at home! Use On Guard

The Top Ways to support your immune system are: (besides Vit C)
• Zinc
• Elderberry/Sambuca
• Optimal Vit D levels
• Garlic
• Coconut oil and ACV
• Bone Broth
• On Guard (from doTerra) hand wash and other forms
Vitamin C is one of the most widely recognized nutrients. When most people think of vitamin C, their thoughts immediately jump to immune support. That’s completely expected, considering vitamin C is essential for supporting the body’s natural defense system—but it does a lot more!
During winter months it is wise to eat/take more Vitamin C to stave off immune issues. In times like this (Corona virus) it is advisable to increase your intake as well. We eat an abundance of foods high in Vit C, but sometimes we need extra support.
Vitamin C acts as a potent antioxidant that promotes cardiovascular health, and it supports the formation of collagen and L-carnitine, as well as certain neurotransmitters. Vitamin C is also involved in protein metabolism, and it may help boost absorption of non-heme iron.
Heme iron is found only in meat, poultry, seafood, and fish…heme iron is the type of iron that comes from animal proteins in our diet. Non-heme iron, by contrast, is found in plant-based foods like grains, beans, vegetables, fruits, nuts, and seeds.
Vitamin C Benefits
• Vitamin C as an Antioxidant: Vitamin C provides important antioxidant support, helping protect cells from oxidative stress and the effects of free radicals, and it may also help regenerate other antioxidants within the body.1
• Vitamin C, also known as ascorbic acid, is necessary for the growth,
development and repair of all body tissues. It's involved in many body
functions, including formation of collagen, blood vessels, absorption of
iron, the immune system, wound healing, and the maintenance of bones,
cartilage, and teeth.
• Vitamin C for Heart Health: Research suggests that high intakes of foods rich in vitamin C may help support heart health. The cardiovascular benefits of vitamin C may be linked to its role as an antioxidant.
• Vitamin C Benefits for Weight Loss: People with adequate levels of vitamin C oxidize 30% more fat during moderate exercise than those with low vitamin C levels. And there is some correlation between vitamin C levels and body mass.2 Some researchers believe that low levels of vitamin C may cause us to be more resistant to losing fat.
• Benefits of Vitamin C for Skin: Higher intakes of vitamin C may be associated with anti-aging benefits, including reduced wrinkle formation and reduced dryness. These benefits may be due, in part, to the role of vitamin C in healthy collagen synthesis. You may also gain skin benefits from vitamin C serums or topical vitamin C skin creams.
• Vitamin C and L-Carnitine: L-Carnitine is an amino acid that plays a role in energy production. Our bodies produce it naturally, but low vitamin C levels have been linked to lower production of this important amino acid.
• Vitamin C and Neurotransmitters: Vitamin C is required for your body to carry out the enzymatic reaction that synthesizes the neurotransmitter norepinephrine from dopamine, and low vitamin C levels may increase tissue vulnerability to free radicals and the effects of oxidative damage.
• Vitamin C and Protein Metabolism: Vitamin C plays a role in breaking down proteins in the body.1
• Vitamin C Benefits for Men: Vitamin C is a popular supplement for men due to many of the benefits mentioned above, including skin benefits, heart health, protein metabolism and antioxidant support, but one study suggests vitamin C may positively impact sexual health as well.
• Vitamin C lowers blood pressure: in both healthy adults and those with high blood pressure.

• Vitamin-C-rich foods: and supplements have been linked to reduced blood uric acid levels and lower risk of gout.

• Vitamin C can improve: the absorption of iron that is poorly absorbed, such as iron from meat-free sources. It may also reduce the risk of iron deficiency.

• Vitamin C may boost immunity: by helping white blood cells function more effectively, strengthening your skin’s defense system, and helping wounds heal faster.

• Low vitamin C levels: have been linked to an increased risk of memory and thinking disorders like dementia, while a high intake of vitamin C from foods and supplements has been shown to have a protective effect.

Which Type of Vitamin C is Best?
Given the many benefits of vitamin C, it isn’t surprising that vitamin C supplements are popular. But if you’ve compared vitamin C supplements, you have probably noticed that there are several different forms of vitamin C supplements out there, and you may wonder which form of vitamin C is best. Choosing the best nutritional supplements often comes down to bioavailability, which is how much of the nutrient you ingest versus how much of it your body actually absorbs. So, which type of vitamin C is absorbed best?
The Types of Vitamin C
The form of vitamin C most frequently used in supplements is ascorbic acid, which has a bioavailability that is equivalent to the vitamin C that naturally occurs in foods like orange juice and broccoli. If consumed in large quantities, ascorbic acid supplements can cause gut upset.
Other types of vitamin C include:
• sodium ascorbate (a mineral ascorbate)
• calcium ascorbate (a mineral ascorbate)
• other mineral ascorbates (it’s a long list!)
• ascorbic acid with bioflavonoids
• combination vitamin C products that blend different forms
Some studies have shown minor differences in absorption rates between the various types of vitamin C, but the body of research surrounding vitamin C supplementation reflects high absorption no matter which form you choose. These findings paired with the low cost of ascorbic acid led researchers to conclude that ascorbic acid is the preferred type of vitamin C supplement for maintaining C levels. But keep in mind that if you opt for mineral ascorbates, you may get more than just vitamin C. Always check product labels to see how much vitamin C and other minerals are in each dose so you can factor that into your overall supplementation routine.
Synthetic vs. Natural Ascorbic Acid
Ascorbic acid occurs naturally in many fruits and vegetables, so you can get your daily vitamin C intake from foods too. But if you have trouble meeting your daily intake requirements of vitamin C from food alone, ascorbic acid supplements can help you fill that gap. There are no bioavailability differences between the ascorbic acid in your morning glass of orange juice and synthetic ascorbic acid in vitamin C supplements. They are chemically identical.
So, whether you get your vitamin C from red bell peppers (surprisingly high in vitamin C!) or a supplement, you’re set. But, remember that foods high in vitamin C often contain other healthy nutrients as well. Here are some healthy foods that are high in vitamin C.
Foods High in Vitamin C1
• Red peppers (95 mg per ½ cup)
• Orange juice (93 mg per ¾ cup)
• Oranges (70 mg in 1 medium orange)
• Grapefruit juice (70 mg per ¾ cup)
• Kiwifruit (64 mg in 1 medium kiwi), mango and papaya
• Green peppers (60 mg in ½ cup)
• Broccoli (51 mg per ½ cup of cooked broccoli)
• Strawberries (49 mg per ½ cup)
• Brussels sprouts (48 mg per ½ cup)
• Green/red chile
• Sweet potato
• cantaloupe

• cauliflower

• kale
• tomatoes
• Polyphenols (colorful foods all contain some Vit C)

Vitamin C Dosage: How Much Vitamin C Should You Take?
The amount of vitamin C you take as a supplement, will depend on how much you already get from your diet. The minimum recommended daily intake of vitamin C for healthy adults is between 65 mg and 90 mg per day, and smokers need 35 mg more per day than nonsmokers. Here are the recommended dietary allowances (RDAs) of vitamin C for each age group from the National Institutes of Health (NIH) Office of Dietary Supplements.
Recommended Dietary Allowances (RDAs) for Vitamin C These are all below optimal levels of Vitamin C
• 0-6 months (40 mg)
• 7-12 months (50 mg)
• 1-3 years (15 mg)
• 4-8 years (25 mg)
• 9-13 years (45 mg)
• 14-18 years (75 mg for males, 65 mg for females)
• 19+ (90 mg for males, 75 mg for females)
• Pregnant females between 14-18 (80 mg)
• Nursing females between 14-18 (115 mg)
• Pregnant females 19+ (85 mg)
• Nursing females 19+ (120 mg)
• Smokers (add 35 mg to above dosages)
Very High Doses of Vitamin C Does Not Increase Bioavailability
You might think that taking high doses of vitamin C would mean you absorb more of it, but that isn’t necessarily the case. The body carefully controls the amount of ascorbic acid circulating in your system throughout the day, excreting any excess once you meet your body’s needs. Ingesting extremely high doses of more than 1,000 mg will not equate to more bioavailable ascorbic acid in the body. Very high doses, except for Liposomal C, usually lead to gut problems.
There are exceptions, however. At the direction of a doctor, smokers and those regularly exposed to secondhand smoke, people with a severely limited diet, and individuals with health conditions that inhibit absorption of vitamin C may need increased supplementation. In those cases, liposomal vitamin C may help.
Liposomal Vitamin C—recommended form to fight the C virus (or any virus for that matter!) My recommendation.
For those who need very high doses of vitamin C, liposomal vitamin C may be an option. Liposomes are tiny microscopic “bubbles” formed by phospholipids that act as carriers to deliver active agents right into cells and tissues. This is meant to provide optimal bioavailability for those who need very high doses.
Best Vitamin C Supplements
Vitamin C supplements are available in many forms—from vitamin C tablets or pills to vitamin C powders, liquid vitamin C supplements or liposomal vitamin C.
A Vitamin C powder is an option if you are tired of adding another pill to your regiment or you have trouble swallowing pills
There are Pure Vitamin C Powders on the market. It is the perfect way to get this essential vitamin for those who have trouble swallowing pills or simply enjoy the convenience of mixing supplements into beverages and smoothies. This water-soluble vitamin dissolves easily, letting you turn almost any beverage into a vitamin-C powerhouse.
Supplementing vitamin C doesn’t have to be confusing—luckily, vitamin C is one of the most straightforward nutrients and you have plenty of options for getting your daily dose

**A quick note about the one Food found in all 6 Blue Zones: The Sweet Potato!
The Blue Zones are: Sardinia. Okinawa, Japan. Loma Linda, California, Ikaria, Greece, and Nicoya Peninsula, Costa Rica.

It is an orange root vegetable native to the Americas. It is rich in C, B6, potassium,

calcium and iron. A powerful antioxidant, it is full of beta-carotene, which the body

converts into Vit A. High in both soluble and insoluble fiber, it helps regulate the

digestive system. Apparently dogs benefit from the addition of sweet potato to their

diet! (cooked)

12/13/2019

Fiber...not a sexy subject, but an important one! This info is from a recent class taught at Eldorado Fitness, In Eldorado NM.
Benefits of fiber
The recommended dosage for healthy adults is between 25g and 30g (assuming you consume 2,000 calories per day). According to the American Dietetic Association, the typical American consumes 14g – 15g of fiber per day. Some think that because we can’t digest fiber, it’s not good for us. News flash: despite our body not being able to digest fiber, we need it. There are many benefits of consuming foods rich in fiber, including:
• Fiber can reduce blood cholesterol levels and normalize blood glucose and insulin levels. Consuming the gummy and gelatinous type of fiber found in oats, kidney beans, and cereals helps with preventing heart disease and type 2 diabetes.
• Fiber found in wheat bran, strawberry seeds, apples, and bean skins helps the functioning of the large intestine. Fiber promotes regular bowel movement and prevents constipation.
• Sticking to a diet with the recommended dosage of fiber can help people with syndrome X, an insulin-resistant condition linked to obesity.
• Foods high in fiber prevent formation of intestinal pouches, improving the health of your colon.
• Fiber can reduce the risk of colorectal cancer. By doubling the intake of high fiber foods (but not over the 30g recommended dosage), you can reduce the risk of colon cancer by 40%.
• Fiber also has protective benefits against breast cancer.
• Foods high in fiber can enhance the body’s insulin sensitivity.
What happens if you don’t consume high fiber foods?
Now that we know the benefits of consuming high fiber foods, let’s talk a little about what happens when you don’t consume enough fiber.
You get backed up: When you feel “backed up” in the bathroom, one of the possible reasons is low fiber in your body. When you consume high fiber foods on a regular basis, your diet allows more water to remain in your stool, making it easy to pass through the intestines. Without fiber, our digestive system is slowed down, and it’s hard to eliminate waste. Consume more foods high in fiber to keep things moving smoothly.
You feel hungry: Fiber is probably the most important ingredient in your diet. Protein will keep your muscles healthy and carbs will give you energy, but it’s fiber that keeps you full. You might eat a whole buffet of meat, but you will feel hungry shortly after because your meal lacked fiber. In addition to keeping you full, fiber slows down the digestion process, which makes you feel full for a longer period of time. Adding brown rice, beans, and similar fiber foods to your meals and snacks will help you prevent stomach growling.
Your cholesterol goes through the roof: The less fiber you consume, the higher the risk for high cholesterol climbs. Fiber can act as a magnet that moves through the intestines, attracting and carrying out artery-clogging plaque. Otherwise, that plaque will spike cholesterol levels.
Gain weight: When you don’t get enough fiber, you feel hungrier and you crave food. The result is you’re more prone to overeating, which is a red flag for gaining weight. Consuming enough fiber can help you lose 100 calories per day. Now, those 100 calories might seem trivial, but that’s a 10-pound weight loss over a period of 12 months.
Increased risk of heart disease: We said your cholesterol level spikes when you consume too little fiber. Well, high cholesterol levels almost always translate to heart disease and increased risk of stroke. Both of these conditions are a result of plaque in the arteries.
You’re deficient in other nutrients: Being deficient in fiber results in a deficiency of other nutrients as well. When you’re not eating high fiber foods like fruits, vegetables, grains, and legumes, chances are you’re missing out on other healthy nutrients from those foods as well. For example, in addition to fiber, fruits and vegetables are rich in minerals are vitamins you just can’t get from meat sources.
Feeling sleepy: Fiber controls the amount of sugar in the blood, and when you experience those spikes, chances are you might develop diabetes. But seesawing blood sugar levels also contribute to a feeling of lethargy. You might get a healthy dose of sleep, but your energy levels are still down. The simple explanation for this condition is not enough fiber in your diet.
Difference between soluble an insoluble fiber
There are two types of fiber. And for a healthy, balanced diet, you need both of them in your diet.
Soluble fiber dissolves in the water in the digestive system. This type of fiber helps you reduce the amount of cholesterol in your blood. You can source it from oats, rye, barley, fruits, root vegetables, and golden linseeds. Soluble fiber is great when you’re constipated, as it will help you soften and loosen up the stool. It will make it easier for the stool to pass through your intestines and flush out as waste.
Insoluble fiber doesn’t dissolve in water. Unlike soluble, insoluble fiber passes through your gut without being broken down. Insoluble fiber helps other foods to move and pass through your digestive system. You can source it from bran, cereals, nuts and seeds, and whole meal bread. If you suffer from diarrhea, however, it’s advisable that you limit the intake of insoluble fiber.
Whenever you need to increase the consumption of fiber, it’s best that you do it gradually. This is important, as a sudden increase in fiber will produce more flatulence, making you feel bloated. The result is often stomach cramps. Also, when you consume high fiber foods, make sure to consume enough fluids as well. If you exercise, you should up your consumption of water even more. The same applies when the weather is increasingly hot.
High fiber foods to eat
Avocado
When people think of avocado, the first association is as a source of healthy fats. And that’s true. Avocado is one of the best sources of omega-3 fatty acids. But you can also get a ton of fiber from a cup of avocado. Now, bear in mind that the fiber content depends on the type of avocado (e.g., whether your avocado is bright green, smooth-skinned, smaller, darker). The smooth-skinned avocado has the highest amount of fiber. But generally speaking, one cup of avocado delivers about 10g of fiber.
Berries
Whichever type of berries you choose from the wide palette of berries, you can’t go wrong. Every berry has a lot of fiber. But just so that you have an idea, the raspberry brings the most fiber to the table (8g of fiber per cup). And you also get vitamin A, C, E, and K.
Blackberries, on the other hand, deliver 7.5g of fiber per cup, but you also get omega-6 fatty acids, potassium, magnesium, manganese, and vitamin C and K. Blackberries help with bone density and support healthy bones. If you want to take things to the next level, you can always make a combination of berries. Throw some coconut milk in there, and you have a tasty meal.
Coconut
Speaking of coconut, let’s talk about the fruit for a moment. One cup of coconut will give you 7g of fiber, as well as some folate, selenium, manganese, and omega-6 fatty acids. All coconut products are good, but the raw fruit is the best when you want to get some fiber.
Coconut products have grown in popularity in the last few years. If you haven’t started consuming coconut yet, it’s time to get on the bandwagon. Because of its low glycemic index, coconut can easily be incorporated in any diet. Coconut helps with cholesterol and heart disease, and studies have shown that in countries where coconut is a staple product, heart disease is less common.
One way to use more coconut is to substitute coconut flour for other flours. And of course, coconut milk is the cream of the crop.
Asian pears
Asian pears go by many names, like Korean pear, Japanese pear, Chinese pear, Taiwanese pear, and so on. But it’s basically the same product. Crips and delicious, the Asian pear delivers almost 10g of fiber per medium-sized fruit with the skin on. In addition to fiber, you also get decent amounts of vitamin C and K, as well as some omega-6 fatty acids. But what makes the Asian pear so good is the great amount of potassium. All of these ingredients help with healthy cells, nerve functions, and brain functions.
Figs
The best thing about figs is they contain the same amount of soluble and insoluble fiber. That makes them one of the most unique, high fiber foods available. With that in mind, one cup of dried figs contains almost 14.6g of fiber.
As such, they can lower blood pressure, protect against macular degeneration, and many other benefits associated with fiber. Fresh figs are also a good idea. You can put figs, dried or fresh, on top of cereals and salads, or make a special dessert with figs and goat cheese.
Black beans
Beans are a perfect fiber option, as you can easily combine them with any dish. Just cook them in your slow cooker (or in any other pot). The slow cooker can help you create a creamy bean, without it becoming mushy.
Black beans contain 12.2g of fiber per cup, and they are also a great source of protein, magnesium, phosphorus, and folate. As one of the most nutrient-dense foods on the market, they provide almost everything your body needs. Because of the high amount of antioxidants and flavonoids, black beans are a great asset in the battle against free radicals. Because of this, black beans can reduce the risk of cancer as well as inflammatory diseases.

Chickpeas
Chickpeas are another great vegetarian source of protein that are also rich in fiber. One cup of cooked chickpeas delivers around 8g of fiber. And in addition to protein, chickpeas are also rich in copper, omega-3 fatty acids, omega-6 fatty acids, manganese, and folate.
Chickpeas are best consumed as hummus, which you can enjoy as a snack, for dinner, or for lunch.

Lima beans
Not many foods contain B vitamins naturally. But lima beans pack a decent amount of B2 and B6, in addition to 13g of fiber per cup. They are also rich in iron. In fact, they contain one-fourth of the daily recommended dosage of iron for women. Lima beans contain manganese, phosphorus, and copper, vitamins that help with energy production. Because of their dense nutritional value, lima beans are part of
almost every healing foods diet plan.

Lentils
Lentils are some of the best, high fiber foods you can find. They contain almost 11g of fiber per cup, but they also contain a lot of other healthy nutrients. For example, they are rich in folate, and are one of the top 10 high folate foods. A cup of lentils also brings a lot of protein, iron, and phosphorus to the table.
Thanks to its high folate amount, lentils are great for pregnant women, people with liver disease, and people who are taking medication on a regular basis. The best way to add more lentils to your diet is with a lentil soup.
Artichokes
Artichokes are one of the more popular Italian vegetables, delivering 10g of fiber per medium-sized vegetable. They are low in calories and rich in healthy nutrients, making them great for any diet, be it weight loss or just a regular healthy diet. They deliver almost half of the recommended daily dose of fiber for women. They are also rich in antioxidants vitamins like A, B, C, E, K, and minerals like potassium, magnesium, and calcium.

Peas
You can say green peas are underrated. Not many people think of them, but they are loaded with healthy nutrients (starting off with 8.6g of fiber per cooked cup, most of which is insoluble fiber). They also pack decent amounts of vitamin C, B6, A, and K, as well as protein, manganese, folate, and thiamin.
And the best part is you can easily find frozen peas. They are available all year round, making them an ideal addition to your diet. You can steam them and then add them to soups or salads.
Brussels sprouts
Another underrated vegetable. When you think of cruciferous vegetables, kale, cabbage, and broccoli are usually the first that come to mind. But Brussels sprouts are the richest in fiber among them. They are even richer than broccoli, a veggie many consider the healthiest among cruciferous vegetables. One cup of Brussels sprouts has 7.6g of fiber, with an almost perfect balance between soluble and insoluble fiber.
They are also high in antioxidants and have anti-inflammatory properties, making them great for a healthy detox.
Turnips
Another cruciferous veggie makes the list of high fiber foods, with 4.8g of fiber per half a cup. They are widely considered underutilized in the United States, so this is your chance to make them better known! You can try them raw as well as cooked. In any case, the taste will delight you.
Nuts
There are two nuts that stand out of the crowd in terms of high fiber foods: almonds and walnuts. In addition to fiber, almonds also contain protein, magnesium, omega-6 fatty acids, riboflavin, and vitamin E. Walnuts, on the other hand, contain manganese, omega-3 fatty acids, omega-6 fatty acids, folate, phosphorus, vitamin B6, protein, and copper.
These nuts don’t contain high amounts of fiber (definitely lower than the previously mentioned foods), but they are a healthy way to get a quick fiber injection. Nuts are one of the healthiest snacks, and you can even add them to cereals, tacos, and similar recipes.
Chia seeds
Chia seeds have grown in popularity in the past several years. They were known to the Eastern world for some years, but the Western world is slowly catching up. Chia seeds pack 5.5g of fiber per tablespoon, and they also provide protein, calcium, omega-3 fatty acids, manganese, and phosphorus. They are considered a superfood that you can easily incorporate in your daily diet.
You might experience gas and bloating, but you can increase your water consumption to minimize the symptoms. The best way to consume chia is to soak the seeds in water overnight, and then eat them the next day.
Quinoa seeds
Some people hate quinoa seeds because of their neutral taste and flavor. But that’s exactly what makes quinoa so perfect. You can easily add them to any dish and reap the benefits. One cup of cooked quinoa provides 5g of fiber.
The amazing nutritional profile of quinoa, and the fact that it’s easy to digest (unlike some other grains), makes this seed one of the best on the market. In addition to fiber, you’ll also get magnesium, iron, potassium, and vitamin B6 from quinoa.
Five quick ways to get more fiber
Now that we know all of the benefits of fiber, and all of the high fiber foods, let’s talk a little about how you can easily add more fiber to your diet. We know you need between 25g and 30g of fiber per day, but how can you get there? Here are five easy and quick ways.
Start your day with fiber
Your breakfast should always contain carbs (for energy), fiber (for digestion) and protein (for muscles). There are several things you can add to your breakfast, be it cereal or something else, that contain fiber.
• 1 cup of raisin bran gives you 7g of fiber
• ¾ cup of cooked oatmeal translates to 3g of fiber
• 1 cup of cooked cream of wheat is 3g of fiber
• 1 cup of Wheaties is 3g of fiber
• Get some veggies or fruits in your breakfast bowl and that’s even more fiber

Eat whole grains, but in moderation (they are inflammatory)
Generally speaking, people think bread is not a healthy food. But that’s only half true. When you consume bread and similar products made with whole grains, you get fiber and other healthy nutrients:
• 2 slices of whole wheat bread is 4g of fiber
• 1 cup of cooked brown rice is 4g of fiber
• Fiber-enriched white bread contains 3g of fiber per 2 slices
• Use whole-wheat flour when baking to increase your fiber intake

Fruits–moderate amounts make a good snack
There is no better snack than fruit. As a general rule of thumb, fruits are better served to consume in the morning up through the afternoon. After that, fruits contain more sugar than your body can use through the remainder of the day. Here are some popular choices:
• One apple gives you almost 4g of fiber
• One pear gives you 4g of fiber
• One cup of berries (strawberries preferred) has between 3 and 4g of fiber
• One banana gives you 3g of fiber

Vegetables, a great afternoon snack
While fruits are more suited for a morning through 1 pm snack, vegetables are great evening snacks. For example, in between your lunch and dinner, you can get some veggies. Of course, you can always get a serving of veggies with your breakfast, lunch, and dinner.
• 1 cup of cooked carrots equals 5g of fiber
• 1 cup of raw carrots, on the other hand, is 4g of fiber
• 1 sweet potato delivers 4g of fiber
• 1 cup of cooked broccoli gives you 4.5g of fiber
• 2 cups of raw spinach leaves gives you 3g of fiber
• 1 cup of cooked cauliflower is 3g of fiber

The magic beans
You can think of beans as the best side dish for your lunch or dinner. Or you can consume them whenever you like. Beans don’t get nearly enough credit for all the healthy nutrients they deliver.
• 1 cup of canned minestrone soup gives you 5g of fiber
• One burrito with beans, made at home, can give you up to 8g of fiber
• ¼ cup of kidney beans equals 3g of fiber

How Fiber helps reduce Inflammation
• Good bacteria in the gut feeds off of fiber. And when your microbiome is healthy, it’s a good indicator that the rest of your body is, too. The Times also reports on a separate study in the journal Cell Host and Microbe, which found that mice on a low-fiber diet didn’t have as high of a population of good bacteria in their gut as their fruit-and veggie-eating counterparts.
• Here’s where the inflammation-fighting properties come in: When the microbiome is populated with good bacteria, it boosts the immune system, helping fight infections ranging from the common cold to more serious ailments, such as immune disorders and IBS. So you definitely want to make sure you’re giving them plenty of fiber. Yet another reason to pile more fruits, vegetables, nuts, lentils, legumes, some grains and other foods high in fiber on your plate.

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