Monthly Archives: July 2016

Savor the Journey: Find Your Samwise Moment

Savor The Journey- Find Your Samwise MomentIt struck me last night, while watching the last movie in the Lord of The Ring’s Trilogy – the Return of the King- that the road is often more important (and much more memorable!) than the end result.

“I can’t carry it for you! But I can carry you! COME ON!- Samwise Gamgeee

As Sam shouts what is arguably one of the most memorable lines in the history of science fiction, does not a chill run up your spine?

However, this moment would not have had this effect if you hadn’t just watched Frodo and Sam’s entire journey, from the Shire to Weathertop, to Gondor to Minas Morgal, and all the way through the rocky ground of Mordor.

If I had turned on the Return of the King, fast forwarded to Sam’s line, and watched him carry Frodo to Mt. Doom I would not have had the same emotions. I probably would have wondered why this little man with hairy feet was carrying another little man with hairy feet.

What’s going on!?

Instead, because I watched their entire journey, from start to finish, Sam’s line filled me with hope and inspiration. YES! He saves the day and ultimately procures his place in the heart of all his fans.

And of course, Frodo appreciates him too.

As my mind pondered all of this while watching the movie, I wondered what my Samwise moment would be? When would the time come when I need to buckle down, dig my feet in, and shout to all of the world that I will not give up?

That I will never give up as long as my heart beats and my lungs draw breath! The Dark Lord Sauron will not win. That the journey is truly worth it, and that all my trials and tribulations meant something.

I am still waiting for this moment, but I am doing my absolute best to get ready. I am slowly trying to figure out what that moment will be, and trying to find it in my own journey.

Finding your Samwise moment is all about finding your own cadence in your journey. You will only find that moment if you are already on the road.

Nobody truly knows where they are at in their journey towards Mordor, but you can make a reasonable guess. Regarding my own journey: I believe that I am somewhere in the middle.

I am not quite yet fully ready for all of life’s major challenges that await me down the line. I know this to be true. But I also know that I am doing the best I can to arm and equip myself with the necessary skills and traits to be able to face whatever life throws at me.

Am I ready to cast the Ring into the fires of Mt. Doom?

Heck no!

Am I out of the Shire?

Yes.

Are you out of the Shire yet?

“It’s the job that’s never started as takes longest to finish.” -Samwise Gamgeee

Starting is the most important yet one of the hardest things to do. Getting out of the Shire isn’t easy and it is often not any fun at all.

However, I promise you that if you stick with it, and keep making small changes, you will find yourself on the journey.

So what is your Samwise moment? Do you know? What is the one thing that if you conquer it, will propel you forwards in your journey?

Do you need to stop drinking soda?

Are you suffering from an addiction?

Are you in an unhealthy relationship?

Is your spiritual life currently empty?

Do you need to grab your hobbit friend off the rocky hillside and carry him to victory?

Whatever it is you need to do, you probably already know. You know in your heart what the next best step is. All it takes is the courage to step out on your journey.

Find your Samwise moment and remember to savor the journey along the way.

“Even the smallest person can change the course of the future.” – Galadriel

What do you think? Share using the comments section below your thoughts on Samwise, the Lord of the Rings, or how this post effects your thoughts on your own journey.

-Jordan, Your Fiber Guardian

 

 

 

Eat Prebiotic Foods to Keep Your Gut Healthy

 

prebiotic foods“There you go, Harry!” Ron shouted over the noise. “You weren’t being thick after all — you were showing moral fiber!” -J.K. Rowling

When I hear the words “prebiotic” and “probiotic” I immediately become skeptical.

Is someone trying to sell me something?

Where is the man in a doctor’s coat trying to sell me a bottle of pills that will supposedly cure all my stomach woes?

I’m here to tell you that this post isn’t going to try to sell you anything other than a good ol’ fashioned dose of moral fiber. Along with a story of my own attempt at “taking” probiotics, I’ll share how to naturally add prebiotics into your diet by finding prebiotic foods.

I am also not against taking supplements, but I am very skeptical when I read an article or watch a video claiming the healing powers of a certain item and I am then promoted to buy that miracle substance for 24.99 plus shipping.

Probiotics: My Own Journey

Back a few years ago I was having a lot of trouble with my gut. I frequently took trips to the bathroom and was often very gassy. I used to struggle to share this unpleasant information, but I know that this is a story that many people share.

I equated these stomach issues mostly to stress, and I called it my stress stomach. I still think to this day that stress was the common factor that caused these issues, but it didn’t stop me from trying other remedies.

One particular avenue that I tried was to take a probiotic pill. I looked into how probiotics can be awesome for your gut health and I was hoked into the ides. I won’t go into all of the details in this post, but there is quite a bit of research out there that claims how effective probiotics can be in reclaiming your gut health.

I took one a day for 60 days and I can honestly say that I felt no different. This is surprising for two reasons:

  1. I am a self diagnosed hypochondriac so you would have thought that it would help me a little bit, even if it were to give me a placebo effect.
  2. The specific pill that I took had rave reviews of people claiming that it made all the difference in the world for them,

It sucked to spend the time and the money to try something like this only to have it fail. I was taking action and trying to take the right steps in order to get rid of my gut issues but I was falling short.

I think I was really just lying to myself.

You cannot expect to continue eating bad foods like donuts, cookies, and sugar filled coffee and have a happy gut. If this is a shock to you that’s okay, but it shouldn’t be. You know as well as I do that it is true, but taking action in this part of your life is decidedly difficult. I know.

I was eating a bad breakfast several days of the week, working a stressful job, and not getting the exercise I needed on regular basis.

You cannot cure a bad diet and bad habits with just a pill.

You have to start eating the right foods and taking the right steps to changing your lifestyle.

Eating healthy foods is always a good decision and will go a long way in creating a happy, bacteria-filled gut.

Prebiotic Foods

Here is a list of prebiotic foods that you can start eating right away. Many of these foods are also high in fiber as well, which of course keeps the Fiber Guardian pretty happy. 🙂

You can find most of these foods at your local grocery store, and adding them into your diet is as simple as finding a recipe to go along with each of them.

  1. Kefir- I add kefir to every smoothie that I make. It tastes great and before I read about probiotics I had never heard about it before. You can get it in just about any grocery store.
  2. Sauerkraut
  3. pickles
  4. Raw chicory root
  5. Jerusalem artichokes
  6. Raw Garlic
  7. Raw Onions
  8. Raw Asparagus
  9. Raw Leek
  10. Legumes
  11. Shallots

This is just a small list of prebiotic foods that you can add to your diet today to bring your gut into balance. Once you start to eat the right foods (mainly fruits and vegetables!) your body will thank you.

Want to read more about my personal journey towards weight loss?

You can check out my first book right here.

Thanks for reading!

-Jordan, Your Fiber Guardian

 

Level Up Bevel Up Round 2

We have done it!

We have both leveled up!

It has been a lot of fun over the past month and a half, and we are happy to be able to say that we are both officially at level two.

Check out the video below to see what we are up to now.

If you feel inspired, go ahead and grab a copy of Steve Kamb’s book and learn how to start your own journey.

41 High Fiber Fruits to Put Your Weight Loss Into Overdrive

41 high fiber fruitsDid you know that a high fiber diet rich in high fiber fruits will help you lose weight?

It worked for me.

All it took was for me to start incorporating high fiber foods into my diet. I started with high fiber fruits and from there I moved on to vegetables, legumes, grains, and other fiber rich foods.

Each of the high fiber fruits in this post have at least 2 grams of fiber per serving, and all of them can be eaten in a variety of ways.

The purpose of this post is threefold:

  1. To share high fiber fruits that you can start to add into your diet to start to lose weight.
  2. Give the fiber content of each fruit so you can calculate how that fruit ties into your daily fiber needs.
  3. To give practical ideas on HOW to eat more of each individual fruit by showing you how to incorporate them into your diet.

I have broken up these high fiber fruits into specific groups including:

  • Fruits to snack on
  • Fruits for smoothies
  • Fruits to cook with
  • Fruits to have for dinner
  • Fruits to have for dessert

Shall we begin?

18 High Fiber Fruits to Snack On

high fiber fruits to snack on

Dates

1 cup= 13.4 grams of fiber

Dates are very high in fiber and make for a great high fiber snack food. You can eat them plain or add them to a fruit salad, trail mix, or even on top of a pasta salad.

Prunes

1 cup = 12.1 grams of fiber

Prunes can be eaten plain after stewing them in water or by adding them to oatmeal or trail mix. Experiment with different ways of eating prunes to find your favorite.

Elderberries

1 cup = 10.2 of fiber

Elderberries are great to snack on if you can find them. When searching for them, be sure to only eat the dark berries as an unripe elderberry can make you sick.

Guava

1 cup = 8.9 grams of fiber

A good way to get more guava into your diet is to slice it and add it to Greek yogurt. This makes for a delicious snack that is both high in fiber and high in protein.

Raisins

1 cup = 6.2 grams of fiber

Raisins are a favorite snack item for many. You can eat them right out of the box or add them to oatmeal, trail mix, salads, or even a sandwich.

Persimmon (also known as Fuyu)

1 medium fruit = 6.1 grams of fiber

You can eat persimmon plain or even as a dried fruit. If eating the plain variety note that ripeness can be determined if the persimmon feels akin to a water balloon.

Cranberries, dried (Craisins)

1 cup = 6 grams of fiber

Dried cranberries are a popular snack to bring along with you to work. You can also add them to salads or as part of a super healthy trail mix.

Figs

1 cup = 5.8 of fiber

Okay I admit, figs are not my favorite fruit. The first time my wife and I tried to add figs to our trail mix we thought they were disgusting. However, to each his own, so here are 27 Delicious Ways to Eat Figs.

Mandarin Orange

1 cup = 4.5 grams of fiber

Mandarin oranges make for a great snack that you can eat all by themselves. They are a sweet and savory snack food that just happen to be good for you. You can eat healthy but also enjoy your food… Who would have thunk?

Apple

1 medium apple has about 4 grams of fiber.

Apples are one of the Fiber Guardian’s favorite high fiber foods. They are a great snack food as you can carry them just about anywhere, and you can hold them while you eat them with little mess. Compared to oranges, apples are so much friendlier to people like me who hate getting their hands dirty.

Apricot

1 cup = 4 grams of fiber

Apricots can be eaten fresh for a smooth and sweet treat. You can also add apricot slices to cereal for an interesting combination.

Asian Pear

1 fruit = 4 grams of fiber

Yes you can even eat the skin of an Asian pear. Eating the skin of high fiber fruits is recommend as most of the fiber is found in the skin. Just like eating mash potatoes is not as healthy as a baked potato, you need to be eating the skin on fruits whenever possible.

As far as the Asian peer goes you can eat it fresh, plain and simple, skin and all.

Pear

1 medium fruit = 4 grams of fiber.

Grab a pear, walk out the door, and snack on your way to where ever it is you are going.

Oranges

1 medium orange has  3.1 grams of fiber

Oranges taste fantastic when eaten for breakfast. They also taste great as a snack in the middle of the day. The citrussy goodness will appease your taste buds, and the vitamin C will boost your immune system for a one, two punch.

Grapefruit

1 medium fruit = 2.8 grams of fiber

Grapefruit tastes great on its own as a fantastic high fiber snack.

Plums

1 cup = 2.5 grams of fiber

Plums are full of antioxidants and a great fruit to have as a snack option.

Pineapple

1 cup = 2.3 grams of fiber

Pineapple slices are a delicious addition to any diet rich in high fiber fruits. Just grab a fresh pineapple, slice it up, and serve.

Nectarine

1 medium fruit= 2.2 grams of fiber.

Nectarines are small yet extremely delicious high fiber fruits. They make an excellent snack item to keep in your bag or even your pocket.

One of the keys to losing weight and living a healthier lifestyle is to make it easy for yourself to succeed. Keeping high fiber fruits readily available to snack on is a major step in the right direction.

 

8 High Fiber Fruits for Smoothies

 

high fiber fruits for smoothiesAll you need to make a good smoothie is a simple blender. You can use your mom’s old beat up blender from underneath the oven, or you can get your own personal blender. A personal blender is easy to clean and you can drink right from it, instead of having to dirty another glass!

Blackberries

1 cup = 7.6 grams of fiber

Blackberries are an awesome addition to a smoothie. Whether you make smoothies for breakfast or use them as a post workout supplement blackberries are an excellent high fiber fruit.

Recipe: Raspberry, Blackberry Smoothie

Loganberries

1 cup = 7.2 grams of fiber

Loganberries are high in fiber and are a cross between a red raspberry and a blackberry with a flavor that is somewhere in between the two. Grind them up in a smoothie and enjoy their deliciousness.

Recipe: Loganberry Smoothie

Boysenberries

1 cup = 7 grams of fiber

A boysenberry is a mix of many different types of berries and some call it the “ultimate berry.” Why not try it out for yourself?

Recipe: Boysenberry Kiwi Smoothie

Mango

1 medium fruit = 3.7 grams of fiber

Mangoes are delicious and can even prevent cancer. They are a wonderful addition to your dinner time smoothie.

Recipe: 4 Ingredient Mango Green Smoothie

Bananas

1 Medium fruit = 3 grams of fiber

Bananas form the bedrock of any creamy smoothie. I put one in every single smoothie I make. Eating more bananas is crucial to any successful weight loss and healthy eating plan.

Recipe: Strawberry Banana Smoothie

Kiwi

1 medium fruit = 2.6 grams of fiber

Kiwis actually have 5 times the amount of vitamin C in them than just one orange. Pretty cool huh? Add one of these little green bundles of joy to your smoothie right away.

Recipe: Kiwi-Mint Green Smoothie Recipe

Papaya

1 cup = 2.5 grams of fiber

Papayas are really good for your digestive health due to its fiber content, but also because it contains papain which is a protein dissolving enzyme that eases stomach woes. Pop a little bit into your smoothies for an extra kick in the fight against stomach problems.

Recipe: Coconut Papaya Smoothie

Peach

1 medium fruit = 2 grams of fiber

While I am a big fan of peach tea on occasion, you need to actually eat the fruit or blend it up to enjoy the benefits of fiber. Just like you can’t drink orange juice or apple juice all day and expect to reach your daily fiber goals.

Recipe: Perfect Peach Smoothie

 

5 High Fiber Fruits to Cook With

high fiber fruits to cook with

Cooking with high fiber foods can add a great flavor to your meal. You might not get the full fiber content of the food in question since you are cooking with it, but it is nonetheless good to familiarize yourself with (and learn to love cooking!) healthy foods.

Coconut

1 Medium fruit = 35.7 grams of fiber

Coconut has a unique flavor and it is fantastic to cook with. Here are 29 delicious ways to cook with coconut and enjoy the wonderful taste that coconut has to offer.

Avocado

1 Fruit = 13 grams of fiber

My favorite way to eat avocados is to add them onto fish tacos. My wife and I frequently make fish tacos using tilapia and a little bit of fish taco seasoning. Avocados add a cool and crisp taste to an otherwise spicy dish.

Avocados can also help to lose weight and stay healthy by being a great source of healthy fats. Read more about the health benefits of avocados right here.

Currants

1 cup has 5 grams of fiber

Currants can be added to any protein dish or you can even make bread with them if you like.

Plantains

1 cup has 3.5 grams of fiber

Recipe: Chef John’s Fried Sweet Plantains

Carambola (starfruit)

1 cup = 2.9 of fiber

Starfruit is a unique high fiber fruit because of its shape. However, it is not just a fruit that looks awesome, it tastes pretty good too! You can eat it plain or add it to many different meals. Try out this spicy chicken and star fruit recipe for a high fiber and high protein supper.

 

4 High Fiber Fruits to Eat With Dinner

 

high fiber fruits to eat with dinnerChayote

1 cup has 4 grams of fiber

Chayote squash makes for an excellent side dish for dinner.

Breadfruit

1 cup = 11 grams of fiber

Breadfruit is a very unique high fiber fruit. You can choose to bake it, boil it, fry or roast this fruit. Some say it has the taste of fresh bread and others think it tastes like a potato. You be the judge.

Eggplant

1 cup has 2.5 grams of fiber

Eggplant tastes fantastic as a side. During the summer months, throw some eggplant on your grill as a healthy alternative to french fries.

Applesauce

1 cup = 3 grams of fiber

Applesauce is a favorite among many. You don’t want to overdo it as most applesauce contains added sugar, but it is a certainly a much healthier dinner side than potato chips or bread sticks.

 

6 High Fiber Fruits for Dessert

 

Gooseberries

1 cup = 6.5 of fiber

Gooseberries make a delicious jam that can be added to other high fiber foods such as whole grain biscuits or oatmeal.

Sapodilla

1 medium fruit= 13.9 grams of fiber

Sapodilla makes for a fantastic addition to ice cream. To make this tasty treat you can follow this recipe on how to make Chikoo ice cream.

Dessert Fruits4 More Fruits for dessert

Mix the following high fiber fruits into a dish and then add cool whip or whip cream. Yes, I know that cool whip has sugar, but it does make for an amazingly delicious dessert.

  • Raspberries 1 cup = 8.4 grams of fiber
  • Blueberries 1 cup = 4 grams of fiber
  • Strawberries 1 cup = 4 grams of fiber
  • Cherries 1 cup = 3.3 grams of fiber

Well, there you have it. 41 high fiber fruits to eat for every occasion. Just don’t eat them all at once mmkay?

Thanks for reading!

-Jordan, Your Fiber Guardian