The Fiber Bell Workout - a podcast by Chef Wendell Fowler/Allan Haw

Live Right Now - Episode 008 – Fiber Bell Workout

Ring the bell! The CDC reports getting fiber from food or a supplement can reduce inflammation; the silent epidemic. Did you know seven out of ten Americans die each year from chronic diseases?  The CDC says inflammation is responsible for heart disease, cancer, obesity, Alzheimer’s and many other diseases. The CDC reports chronic disease is generally triggered by diet, lifestyle habits, and environmental toxins; more than 75% of health care spending.

The benefits of fiber are plentiful. Fiber is good for the heart, may prevent some cancers and now appears to lower C-reactive protein (CRP), an indicator of inflammation found in the blood. A high CRP level signals general inflammation and could indicate anything from an infection to rheumatoid arthritis to heart disease.

Web MD and Mayo Clinic suggest:

• Cut back on red meat, dairy, fats and Trans fats, partially hydrogenated oils, highly processed carbs. (AP white flour products)


• Eat lean, skinless local chicken


• Avoid refined processed foods


• Watch intake of pasta and white rice


• Eat more fresh fish (Not fried)


• Eat plenty of fresh colorful fruits and vegetables


• Eat Omega-3 fatty acids in fish, fish oil supplements, chia seed and walnuts


• Eat long grain brown rice, quinoa or oats


• Spice food up with ginger, curry, turmeric

Fibrous foods like beans, the poor man’s meat, fill you up but not fill you out. If you’re trying to cut back on meats after the damning report of their link to cancer, and increase your fiber intake, but still want to enjoy your favorite dishes, rethink the bean. Beans are the food mostly likely to get ‘dissed’. Too bad since beans are a rootin’ tootin” source of heavenly human nutrition, protein and fiber.

If you avoid eating beans, evolve and unclench. Society is a bit hung up on a fundamental bodily function. Passing gas is embarrassing for most of us, but you might feel better knowing it's one of the most common bodily functions. Everyone does it, from Hillary Clinton to the Queen of England. Did you know "fart" is one of the oldest words in the English language? We must pass gas or as my grandkids say, we’d explode. Sandi used to ask me where I kept them when we were dating because now I eat beans all the time today. So she got me a t-shirt that says, “Fart Now Loading: Please wait” To no avail, I pointed out farting is healthy, according to scientists at the Mayo Clinic.

So, you don’t eat them because the make you fart? Really? The good of eating beans far outweighs a moment of social impropriety. Fiber in beans may help remove yeast and fungus out of your temple, preventing them from being excreted through your skin where they trigger acne and rashes. Just 30 grams of fiber every day can be the Roto-Rooter of your colon; keeping it clean, clear and flowing like the Fall Creek after a rain storm. A stagnate colon incubates snarky toxins and belly bloat. Not only that, the fiber in beans controls blood sugar and, when eaten with regularity, a high fiber diet reduces heart attack risk by 40%. Researchers found for every 7 grams more fiber you consume daily, your stroke risk is decreased by 7%. Fiber in beans is essential for a healthy digestive tract. A high fiber diet may lower your risk of the pain in the ass (butt) of itchy, burning hemorrhoids.

What you eat has everything to do with your temple’s health. We must overcome our silly, uptight social fears and learn to embrace the fibrous, nutritious bean and a bottle of Beano. Now, let ‘er rip!

Anti-inflammatory Tabbouleh with Quinoa, “Reconstructed”

• ½ cup washed quinoa seed-Protein & FIBER


• 4 tbs. Extra Virgin olive oil-Anti-inflammatory


• 3 cups vegetable stock


• 2 tbs. ground flax or chia seed-FIBER


• 3 green onions, washed and chopped-Anti-cancer


• 3 garlic cloves, minced (Dry won’t cut it)-Anti-Cancer


• 3 cups washed, stemmed and finely chopped Kale


• ¾ cup mint, stemmed and chopped coarsely-Good digestion


• 4 tomatoes, diced-Vitamin C and lycopene


• 1 cucumber, skin on, diced-A, C, and FIBER


• ¼ cups lemon juice (Not from a bottle)-Alkaline and loaded with vitamin C


• Sea salt and black pepper to taste

 

1. Boil quinoa in water and olive oil for 10 minutes, pull off the fire, reserve and let reach room temperature. Do not overcook.


2. Toss and fluff quinoa with all the remaining ingredients with a fork. Do not over mix and turn it into mush.


3. Enjoy!!

Rainbow Vegetable Salad with Sweet Curry Dressing

• 1 cup loosened cilantro, patted dry, leaves removed, chopped


• 1 cup thinly sliced carrot


• 1 cup each thinly sliced yellow and green zucchini


• 4 green onions, cut into strips


• 8-10 strips of julienned roasted red pepper


• 1 cup pistachio’s

Dressing:

• 1/3 cup tahini


• 1-2 tbs. Curry powder


• 1/4 cup lemon juice


• 2 tbs. maple syrup or raw honey


• 1/4 tsp. fresh ground black pepper


• dash of sea salt on top

In a small bowl, combine the tahini, lemon juice, maple syrup, curry powder, black pepper, salt and garlic powder. Whisk well.

 

Live Right Now theme music is “future soundtrack II” by Adam Henry Garcia from the Free Music Archive licensed under CC BY-NC-SA 4.0

 

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