|The Lounge | Champions | The Wire | Schedule | Audio | Arcade | The Top Ten | Historical | Email | Video|
An Apple a Day, Does Keep the Doctor Away
Increasing the fiber in your diet has been shown to: reduce your cholesterol, reduce your hunger, lower your fat absorption, reduce surges in insulin levels, help with weight loss, lower the risk of colon cancer, and lower your risk of heart disease. WOW! Sounds like a miracle cure - where can I get this stuff? The answer: At your grocery store.
Old Ben Franklin, citing in Poor Richard's Almanac 250 years ago stated "An apple a day keeps the doctor away." Well he was right. Not only because the apple contains vitamins and minerals, but also because it is a major source of fiber. Maybe three apples a day keeps three doctors away!
What is fiber? Well, it is basically indigestible complex carbo-hydrates that come from plant foods. What your Grandma called "roughage" is called fiber by scientists. When you look at some food labels, fiber is often listed under carbohydrates - but it is not a single food or substance and by itself has no calories because your body cannot absorb it.
There are actually two types of fiber and they have different health benefits. The two types are "water soluble" and "water insoluble". Soluble fibers include the skins of fruits such as apples, oranges (not the orange peel, but the white material after you peel it), pears, peaches and grapes; the skins of vegetables, seeds; oat bran, dried beans, oatmeal, barley, rye, and prunes. Insoluble fibers include the meat of fruits and vegetables, dried beans, wheat bran, seeds, popcorn, brown rice, and whole grain products such as breads, cereals, and pasta.
Bran of course does bulk up the diet and results in larger, softer stools. But it actually does more than prevent constipation - there are clear data showing that fiber also reduces the risk of colon cancers. The "stickiest" kinds of fiber are the gums and pectins (soluble fiber) and they help keep cholesterol under control by removing bile acids that digest fat. Bile acids, which promote better digestion, unfortunately also contribute much to the "reabsorption" from the bowel wall of our bodies own "home-made" cholesterol. Every gram of fiber intake per day reduces your total blood cholesterol by approximately one point. The same class of fibers may help regulate blood sugar as well. This latter feat is accomplished by coating the bowel's lining and delaying stomach emptying. As a result, fiber can slow sugar absorption after a meal and may reduce the amount of insulin needed to keep blood sugar at the right levels. Reducing the over-production of insulin is a major factor in reducing obesity.
Insulin "resistance" (abnormally high insulin levels) is common in very obese patients and may be a factor in "obesity begets obesity". Fiber is also a weight watchers dream since fibers called cellulose and hemicelluloses take up space in the stomach, making us feel full; thus lowering total caloric intake at meal time. Popular agents such as Metamucil are actually an important part of many weight reduction diets as they slow down absorption of sugars taken in as part of most meals - promoting further weight loss.
The average American gets only 14 grams of fiber per day in their diet. Most scientists agree that the optimal amount is closer to 35 grams per day. Increasing the consumption of "complex" carbo-hydrates is the best way to increase fiber intake. Fiber supplements are also available at the grocery. However, be aware that a large increase in your fiber intake over a short period of time may result in bloating, diarrhea, gas and general discomfort. It is important then to increase the fiber amount in your diet gradually over a period of time (up to three weeks) to allow your "gut" to acclimated and avoid abdominal side-effects.
Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.
Dr. John Rumberger is the Author of The WAY Diet, The complete lifestyle plan to live longer, reduce stress, and lose weight the healthy way. To purchase The Way Diet simply go to http://www.amazon.com/exec/obidos/redirect?path=ASIN/0974993387
Eating to Health? Think Again!
So, what is new about this that you already don't know? Think again. It is not what-you-are-aware that is important, but are-you -alert, that is.
Substitutes for Butter
Instead of Butter: Use top quality, cold pressed, extra virgin olive oil, from the first pressing, or flaxseed oil. The taste of virgin olive oil is appealing to millions of people around the world, so why not adopt it to your taste?Flaxseed oil is prized for health reasons and not for its taste.
Artificial Sweeteners - Are They Safe?
To research the health risks Sweet 'N Low and other artificial sweeteners I examined both sides of the story. There seems to be no neutral position on any of these sweeteners.
Homeostasis and Complementary Therapies
The word 'homeostasis' is made up of two Greek words: homeo; meaning the same or similar, and stasis; meaning stable, or standing in the same place. The body's systems participate in maintaining homeostasis, keeping the body's internal environment healthy despite external environmental change.
Many people experience unpleasant reactions to foods they have eaten and suspect they have a "food allergy". However, only 2-5% of adults and 2-8% of children are truly "allergic" to certain foods.
Summer Sun Cures
With summer comes more sun and with more sun comes an extra desire to be outdoors and with spending additional time outdoors comes ? you guessed it, sunburn.We all know the major importance of using sunscreen these days.
The Truth About Omega 3
Since Dr Basant Puri, a consultant psychiatrist and senior lecturer at London's Imperial College MRI unit, released his findings on Omega 3 and its effect on brain function and depression, many studies have been performed regarding the beneficial effects this fatty acid. Studies over the past two years have consistently confirmed that Omega 3, a substance lacking in today's "diet" is a key component in the brain's development and proper functioning.
Water - The Natural Choice
Proper hydration is extremely important during exercise. Adequate fluid intake for athletes, even the recreational kind, is essential to comfort, performance and safety.
The New Food Pyramid: Another Attempt At Providing Easy Answers
The Food Pyramid, first introduced to the US in 1992, just experienced a major overhaul. Why? Perhaps proper education about nutrition isn't as easy as picking out food from a colorful chart.
Protein, Carbs and Fat: Learn How to Diet with Macronutrients
Weight loss plans are almost always trying to get you to get rid of some food that you love. However, the three macronutrients (Protein, Carbohydrates and Fat) as well as the unofficial fourth, water, are all necessary for good health.
Improve Your Eating Habits.
Nutrition Is More Than The Nutrition Facts Box
Nutrition usually only comes up when people are finally deciding to diet. By that point, the only purpose of mentioning nutrition is just to find a reason why one particular diet might be better than another.
How to Stop Bad Breath In 4 Refreshing Steps
OK, no more excuses. Here's how to stop making everyone laugh behind your back after getting a whiff of your noxious breath.
Health and Nutrition
The Health and Nutrition Industry has come about as peoples awareness of the damage they have done to their bodies over the years becomes more apparent, both physically and through scientific evidence. Whats more they want to do something about-now!!I know, I've been there and as a Baby Boomer we, in our millions around the globe, are doing what we can to turn our health around for the better.
Healthy Eating Myths Shattered
Salt does Not Cause High Blood Pressure. Some things you need to know first to fully understand blood pressure, as well as helping you to understand about many other things in your body: The difference between average and normal.
Take Back Your Life 7
In parts 1-6 of this series of articles titled "Take Back Your Life", we discussed what could be considered the four wheels of the human wellness vehicle. We discussed the importance of proper cell function, the necessity of having and maintaining a balanced endocrine system, and the role of vitamins and minerals, including certain trace minerals as they relate to wellness, the value of antioxidants, the necessity of consuming plenty of enhanced water and what roles lactoferrin (Lf) and proline-rich peptide (PRP), which act to regulate and balance the immune system, play in helping to maintain a healthy body.
What A 6-Month Old Can Teach Us About Our Eating Habits
Recently, I had the pleasure of seeing my 6-month old niece Rianna in Las Vegas. She has just started eating "real" baby food beyond the formula in her bottle, and I got a kick out of feeding her one of her meals of squash.
How to Substitute Fat in Your Everyday Diet
Fat is a nutrient that is a contributor to the increasing problem of obesity in the world today. It's stored in the fat cells of the body.
Starbucks and Children Health Risks
Do you know the risks to daily intakes of Starbucks Frappachinos? Some believe that Starbucks and Health Risks are linked. For instance we know excessive sugar is not good for you and increases risks of early onset diabetes.
Macrobiotics: Diet and Lifestyle for Long-term Health
A frequent misunderstanding about macrobiotics is that itis a diet sick people use - cancer patients especially - inorder to heal. While it is true that a macrobioticapproach has helped a great many people get well,macrobiotics is much more than a mere diet, and it is foreveryone.
Section Site Map - Submit News - Feedback - Comments - Advertise with Us
Copyright © 2006 Luminati Inc. All rights reserved.