Healthy Lifestyles - N & R

No Contest. You are a winner!

2008-09-11T15:55:00.000-07:00

I was just cruising through our morning newspaper and ran across a contest announcement.

Apparently, the Food and Cooking section of the Daily Star is giving away a couple of cookbooks to the winner of their Best Soup recipe contest.

So, I thought I would turn that concept on it's head; I want to just plain give away a wonderful cookbook to all of our loyal subscribers.

Now this is an awesome cook book of 100 classic "Weight Watchers tm" Recipes, including the W.W. point value for each meal. Some meat, chicken, fish, veggie and sweets. Something for every taste and desire.

And, yes, it's another freebie - No contest to enter, no balls to juggle, no hoops to jump through. It is my pleasure to make it available to you with a quick link at the bottom of the page.

But, can you do me a favor?

I am in the process of assembling a new version of our High Fiber Cookbook, and want to ask you for your original contributions.

I know for a fact that many of you have your own original High Fiber recipes (4 grams of Fiber or greater per serving) you may want to share; recipes for high fiber goodies and great dishes that could blow away the competition.

(If there were a competition!)

When we collect a bunch more we'll include them -with a Hat Tip to you and my personal thanks - in our latest version of our great High Fiber Cookbook.

And anyone that contributes -whether the healthy recipe makes the final cut or not - will get our latest edition absolutely free: a $ 19.95 value downloaded right to your desktop.

So be a part of the solution! Cook away, and send those recipes to me personally at -

Doc@DrSteveHealth.com

By the way, to download your free "Weight Watchers tm" cookbook, just click here for the PDF version or here in Word . . . with my thanks!

Sleeping like a baby? NOT!

2008-09-09T15:04:00.001-07:00

Are you still chasing the elusive Sleep Switch?

Have you been struggling with the stress and health issues that chronic insomnia brings? Research tells us that insomnia can cause many problems in health and cognition;

Low energy
Lack of motivation
Attention, concentration or memory problems
Poor performance at school or work
Extreme mood changes
Daytime sleepiness
Trouble making errors at work or while driving
Tension, headaches or stomach aches
Frustration or worry about your sleep.

Chronic insomnia can put you at risk for major depression, and can logically lead to prescription drug dependence and overdose.

Insomnia occurs for a variety of reasons that can often be pinpointed through a survey, questionnaire or a full blown sleep study.

While the shelves of our pharmacies as well as the local health food/supplement store are crammed with sleep aids for over the counter use - to say nothing of the 100's of prescription products for sale behind the counter, the latest and greatest research is proving beyond any doubt that most insomniacs benefit from CBT, or Cognitive Behavioral Therapy.

Cognitive behavioral therapy helps you change actions or thoughts that hurt your ability to sleep well. It helps you develop habits that promote a healthy pattern of sleep.

CBT can take a variety of forms including:

Stimulus control - creating a positive stimulus triggered by tiredness opposed to the negative stimulus of the fear of tossing and turning all night.
Sleep Restriction - setting strict limits on the time you spend in bed every night, forcibly limiting the number of bed time hours only to the number of hours that you actually sleep, not the hours tossing and turning. The idea is to deprive yourself of additional non productive hours attempting to sleep, decreasing the actual number of sleep hours and increasing your overall tiredness. It's goal is to stabilize your sleep pattern and instill more sound habits.
Cognitive control and counseling for the worries and negative thoughts that can race through your mind hour after miserable hour.
Sleep Hygiene, or improving your basis sleep habits - deleting coffee from your evening routine, exercising to increase fatigue and decrease stress, stop napping at mid day - those kinds of things.
And finally, relaxation training with biofeedback. This is the area that has helped me the most over the years. It consists of techniques such as muscle relaxation, controlled breathing meditation, as well as the more tech oriented methods of biofeedback, brainwave training and audio relaxation programs.

If you are experienced with sleep audio programs, there have been extraordinary improvements in the field over the last few years. They now incorporate unique brainwave frequencies at the proper timing and in the right order to help train you to go under with the ease of a baby.

Sleeptracks.com provides you with a simple 7 question survey to determine your basic needs for an audio sleep program, while true brainwave enthusiasts can look at the amazing site from My Mind Shift to give yourself a high tech kiss goodnight on your tired little forehead.

And for those of you who love freebies (and who doesn't!) try Tranquil Sleep Now. Along with your audio sleep system you pick up 107 yes 107 free bonus gifts!

A Free e- Book, just for you!

2008-09-01T17:33:00.005-07:00

I love the long weekends! Amid all the current and non-stop News online and in the media, I have to go on a regular "News Fast" as our friend Dr. Andrew Weil calls it.

So I spend some time researching and surfing. Possibly no other category of health and nutrition is searched online more frequently then "Weight loss".

Google it today and you will find 92 million webpages dealing with the concept. No kidding, try it yourself! (BTW, a search for "George Bush" yields a mere 40 million pages.)

So, how does a person sort out the wheat from the chaff?

Well, we get to a point where we listen to our trusted sources and then surf on from there. In my morning monsoon desert surf, look what I was able to find for you . . .

An awesome little e-book with a few - 177 to be exact - tips for weight loss and exercise; some brilliant, some common sense (the least common of all our senses), some just worth trying.

For example:

1. Substitute fruit purees for butter or margarine. They are easy to prepare in a food processor and will significantly reduce calories and fat.

6. Water mixed with fructose suppresses appetite better than glucose with water or diet drinks. Drink a glass of orange juice one half to one hour before a meal.

73. If you love pie, stick with the fruit pies. Pumpkin and other fruit pies are lower in calories. Pecan pie has about 430 calories while the same slice of pumpkin pie is only 240. You can drop another 100 calories if you don’t eat the crust!

100. Not only is a single order of Fettucine Alfredo an artery clogger, it also weighs in at a whopping 1,500 calories! When eating Italian food, opt for pasta topped with marinara or meat sauce (skip the meatballs), red or white clam sauce or chicken Marsala.

So, take this 12 dollar e-book with my blessings, with an eye for the content which suits you best.

And enjoy the 173 other tips.

And of course, it's my gift to you. Get it here, for free.

FLASH-

My surfing also brought me to this gem. Dr. Suzanne must be doing something very right with her Secret weight loss program, because food and drug lobbyists are trying to shut her down.

"New Breakthrough Secret discovered by lady doctor has other doctors
baffled!"

Find out how Dr Suzanne Gudakunst discovered how calories, carbs, and such have far less to do with the real reason you're fat and can't seem to lose weight regardless of what you do!

It is currently available here:

Dr. Suzanne's Dangerous Secret

But hurry as lobbyists want her secret forever banned because it threatens the food & drug companies' continued stronghold on the masses in order for them to remain rich at the cost of YOUR health!

Time for Another Cleanse

2008-08-28T12:37:00.001-07:00

Awoke early this morning, and had one thing on my mind: "Time for another cleanse."

Colon Cleansing has become a part of my regular health ritual, providing a lightness of being and a powerful result that few other healthful pursuits can provide.

I will often recommend a good cleanse to many of my patients exhibiting signs of toxicity; fatigue, IBS, diarrhea, constipation, problem complexion, pounds of extra flab, (regardless of how hard they try to lose it), lowered immune system function and many other common signs.

There are a large number of commercial cleanse products on the market, which work in only a few different ways.

In general, they may consist primarily of:

a bowel stimulant or irritant (more commonly and most unfortunately termed a laxative),
a mechanical bulk mover which is usually a healthy wad of fiber or an inert substance like Bentonite clay,
a liquid nutritional supplement to keep the body processes, processing,
or an oxygen "scrubber" which releases stabilized oxygen bound to Magnesium Oxide or Peroxide.

Then again, Oprah has helped to make famous the Master Cleanse , if Lemonade suits your detox fancy.

Personally, I use and recommend the oxygen based cleanser Oxy-Powder System.

By taking an oxygen based cleanser we feed the friendly bacteria with the oxygen they need to create a stable bowel environment. Oxygen will also oxidize and clean the entire bowel, relieving constipation and compaction.

When taking an oxygen colon cleanser you raise the level of ORS (Oxygen Reactive Species), which causes a stimulation of lymphocytes to produce T-cells. This process results in a beefed-up immune system, and a thoroughly cleansed digestive system.

Weight loss? Did you say, Detox is a key to healthy weight loss??

You bet. Check out this incredible research from Dr. Suzanne Gudakunst but be aware: the pictures of the grime in your gut are pretty graphic, and they get right to the point . . .

But what about dietary changes, a natural and tasteful way to colon health? Many of the superfoods that have powerful cleansing properties and the best way to use them can be found in the brilliant and Super Simple Detox 101- "Detox Your Body with the Seasons".

Here's what it takes, leading you to vital health and well being:

First and foremost, eat more foods high in dietary fiber 25 grams a day for women, 35 grams a day for men.
Green leafy vegetables can be the most effective colon cleaners on the supermarket shelf.
Switch to whole grains and cut oats- all the good low GI (gycemic index) complex carbs.
Cut out the system clogging meat and dairy: not a lecture on vegetarianism, just use moderation and common sense.
Put the milk jug away or soda pops away, and drink 8 glasses of water every day.
Incorporate the colon cleansing herbs into your recipes -psyllium, cayenne, aloe vera, ginger, cascara.
Exercise yourself to cleaner colon; that's right. Once again, exercise is a prescription for long life and health, and a more active, cleaner colon.

Recipes of the week? Sure, here's a couple of high fiber salads that you can happily use to transition back from your cleanse: Veggie Cobb Salad and Pea Salad.

So, as I plan my next few days of cleansing, I urge you to consider the possibilities of achieving your energetic, digestive, and weightloss goals.

Now, where did I put that bottle of Oxy- Powder . . . . .

How Are You Doing With Fiber?

2006-06-26T12:12:00.000-07:00

The National Cancer Institute recommends that you increase the amount of fiber in your diet to 20-30 grams of fiber a day. Fiber is found in fruits, vegetables, whole grains, cereals, dried beans, and peas. When shopping, read the food label. Foods that are high infiber contain 5 or more grams of fiber in a serving. Foods that are good sources of fiber contain 2.5 to 5 grams of fiber in a serving. Use the Nutrition Facts section of the food label to campare the dietary fiber content of products before you buy foods. Compare serving sizes when comparing dietary fiber content of foods.

Here's how quickly some simple food choices within a day can add up to at least 20 grams of fiber.

Breakfast choices:
1 oz bran flake cereal.............................4.0
1 medium banana....................................2.4
6 oz orange juice..................................0.5
Lunch choices:
1 sandwich (2 slices whole wheat bread)............3.0
2 cookies (fig bars)...............................2.0
1 large pear, with skin............................6.2
Dinner choices:
spaghetti (1 cup pasta)............................1.1
1 3/4 cup salad (mixed greens with carrots,
broccoli, and kidney beans.........................7.1
Total.............................................26.3
http://seniorhealth.about.com/library/nutrition/bldoingfiber.htm
High Fiber Health

Fiber: An Aid To Preventing Childhood Obesity

2006-06-22T09:13:00.000-07:00

In the United States, one out of every five children is obese. Overweight children are at risk for such disorders as Type II diabetes, high cholesterol, high blood pressure, insulin resistance and liver disease.

Setting a good example for your children by eating a balanced diet and exercising can help your child achieve a healthy weight and avoid becoming an overweight or obese adult. Increasing dietary fiber is one simple step you can take towards improving your whole family's eating habits.

In children just as in adults, high fat, high calorie and high sugar foods are a major contributor to obesity. Giving your child healthy, fiber rich snacks such as Gnu Bars, fruits and vegetables is a good rule of thumb. High-fiber foods satisfy your child's hunger and help curb unhealthy snacking. You can find out more about how dietary fiber works to aid weight control in our section on dietary fiber and weight loss/obesity.

A good resource for you and your child to explore together is the US Department of Agriculture's Website at http://www.mypyramid.gov and select the "For Kids" area in the menu to the left. The site targets 6- to 11- year olds and helps them to learn the benefits of combining good eating habits with physical activity to create a healthy lifestyle. Here you'll find a host of interactive tools, games and posters based on the Agriculture Department's recommended food guidelines and pyramid.

Of course, if you have questions or are concerned about your child's weight, diet or exercise habits, consult your pediatrician or physician.

http://www.gnufoods.com/kids.cfm
High Fiber Health

Tips For Increasing Fiber In Your Diet

2006-06-21T08:59:00.000-07:00

* Substitute whole wheat flour for half or all of the flour in home baked goods.
* When buying breads, crackers and breakfast cereals, make sure the first ingredient listed is whole wheat flour or another whole grain.
* Use brown rice, whole grain barley, bulgur (cracked wheat), buckwheat, groats (kasha) and millet in soups and salads, or as cereals and side dishes.
* Try a variety of whole wheat pastas in place of regular pasta.
* Sprinkle bran in spaghetti sauce, sloppy joes, ground meat mixtures and casseroles, pancakes, and other quick breads, and in cooked cereals and fruit crisp toppings.
* Eat skins and edible seeds of raw fruits and vegetables.
* For high fiber snacks, eat fresh fruit and vegetables, whole grain crackers or popcorn.
* For lunches, pick crunchy vegetables stuffed in whole wheat pita bread, salads and hearty vegetable and bean soups.
* For dessert, bake berry pies, apples stuffed with prunes, dates, and raisins; fruit compotes; whole wheat fruit breads; brown rice or whole wheat bread puddings; and whole wheat cakes and cookies.
* Try Middle Eastern, Oriental and Mexican dishes that make liberal use of vegetables, whole grains and dried beans.
* Use whole grain or bran cereals for crunchy toppings on ice cream, yogurt, salads or casseroles. Nuts, toasted soybeans, sunflower kernels, and wheat germ also can add interesting flavors and increase the fiber content of you meal.
* Many vegetarian and high fiber cookbooks contain excellent high fiber recipes.

Note that many fiber values listed on labels, cookbooks and other reference materials use crude fiber values which are now outdated. Therefore, it is recommended that you use the dietary fiber values listed on the following pages when planning your meal menus.
http://www.midwestgastro.com/diet_nutrition/High_Fiber.html
High Fiber Health

Fill 'er Up With Fiber

2006-06-20T08:58:00.000-07:00

There is no doubt among medical mavens that fiber is strongly associated with reduced incidence of heart disease, high blood pressure, type II diabetes, some cancers, and, it even helps with weight control. But for some among us, figuring out how to consume the 20 to 35 grams of fiber per day that we are urged to eat can be real challenge. As a result, the average American diet includes only about half the recommended amount. Here are some suggestions from the American Dietetic Association on how to get more fiber in your diet.

Increase the variety of foods you eat. With a little of this and a little of that you will cover soluble and insoluble fibers and get the benefits of both.

Don't skip breakfast. Breakfast is a key fiber meal--cereals, bran muffins, whole wheat toast, fruits. Go for unprocessed selections. Look for breakfast cereals with five or more grams of fiber per serving.

Switch to whole grains. Whole grains are more than just whole wheat-think cornmeal, oatmeal, or rye. Once you've made that change, mushy white 4 bread will be forever a non-food item to you. Plan to eat legumes two to three times a week. They are among the best sources of fiber and they can help you reduce the amount of meat protein you consume.
Running & FitNews, April, 2002
http://www.findarticles.com/p/articles/mi_m0NHF/is_4_20/ai_87353191
High Fiber Health

Fiber for Your Whole Body

2006-06-07T09:13:00.000-07:00

Once upon a time our diet was made up mostly of whole foods loaded with fiber. While we may have fallen to a wild beast or infection, fiber helped keep our cholesterol and blood sugar levels low, and kept our bowels functioning smoothly.

Now in our frenzied lifestyle, we're more likely to grab fast food or use prepared foods at home that have only a passing acquaintance with dietary fiber. It's a little known fact: Most of us should double the amount of fiber we eat if we want to reap its benefits.

"I don't think it would be a bad idea to flip the food pyramid and suggest nine to 11 servings of fruits and vegetables a day instead of the five to seven we recommend now," says William Hart. "None of us eats enough fiber." The average American eats 12 grams of fiber a day; most health organizations recommend 20-35 grams.

Studies have shown that dietary fiber -- including foods such as apples, barley, beans, and other legumes, fruits and vegetables, oatmeal, oat bran, and brown rice -- clearly lower blood cholesterol. High-fiber foods are also digested more slowly, so they don't cause spikes in blood sugar levels like white bread, potatoes, and sweets do. Of course, everyone knows that fiber helps keep you regular, but so do laxatives. Fiber, however, has an added plus: High-fiber foods help us feel full, making it easier to control weight.

You get more nutritional "bang for your buck" with high-fiber food, says Hart.
By Carol Sorgen
http://www.webmd.com/content/article/80/96416.htm
High Fiber Health

Making Fiber A Part Of Your Diet

2006-05-22T07:11:00.000-07:00

Dietary fiber is the parts of plants that your body can’t digest. Fiber is an important part of a healthy diet. There are two kinds of fiber, soluble and insoluble.

Soluble fiber can help lower your blood cholesterol when eaten on a regular basis as part of a low saturated fat, low cholesterol diet. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, barley, citrus fruits, strawberries and apples. Of these, oats have the greatest proportion of soluble fiber.
Helpful Tip - When increasing fiber in your diet, do so gradually and increase the fluids you drink at the same time (unless your health care team advises differently). If you don’t, you may become constipated.

Insoluble fiber does not help lower blood cholesterol, but helps you have regular bowel movements. Foods high in insoluble fiber include whole wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, brussels sprouts, turnips and cauliflower.

The American Heart Association (AHA) Eating Plan suggests eating a variety of food fiber sources. Foods that contain fiber also are often good sources of other essential nutrients. Depending on how these foods are prepared, they are often low in fat, saturated fat and cholesterol.

http://www.medformation.com/ac/hearthealth.nsf/page/fiber
High Fiber Health

Have You Had Your Fiber Today?

2006-05-19T07:48:00.000-07:00

Research shows that a high-fiber diet may help prevent cancer, heart disease, and other serious ailments. The problem is that most Americans don't get enough fiber. The typical American eats only about 11 grams of fiber a day, according to the American Dietetic Association. Health experts recommend a minimum of 20 to 30 grams of fiber a day for most people. Based on scientific evidence, the FDA has approved four claims related to fiber intake and
lowered risk of heart disease and cancer.

One claim states that dietary soluble fiber, when part of a diet low in saturated fat and cholesterol, may reduce the risk of coronary heart disease. In 1997, FDA approved this claim for certain foods containing whole oats and in 1998, for certain foods containing psyllium seed husk. The other three claims, allowed since 1993, are:
* Grain products, fruits, and vegetables may reduce the risk of some types of cancer.
* Fiber, particularly soluble fiber, may reduce the risk of coronary heart disease.
* Fiber or vitamin A (as beta-carotene) and vitamin C, may reduce the risk of some cancers.
http://www.mdri.com/Resources/Have%20You%20Had%20Your%20Fiber%20Today.htm
High Fiber Health

Study Finds That High Fiber Fruit, Vegetable and Nut Diet Lowers Cholesterol

2006-05-17T07:25:00.000-07:00

A diet rich in fruits, vegetables and nuts may reduce cholesterol levels and consequently lower the risk of heart disease as effectively as state-of-the-art drug therapy, results of a recent study by researchers at the University of Toronto reveal.

The researchers investigated the effects of three diets on 10 healthy individuals. Each person followed a vegetarian diet rich in fruits, vegetables and nuts containing 100 grams of fiber; a diet of mostly cereals and legumes, containing 40 grams of fiber; and a low-fat diet that contained 25 grams of fiber, for 2 weeks. After just 1 week, individuals on the high-fiber diet lowered total cholesterol by about 20% and reduced LDL ("bad") cholesterol by about 30%.

Other diets tested led to more modest reductions in cholesterol, possibly because they contained fewer nuts than the high-fiber diet, according to researchers. The tested diet contained an average of 67 grams of nuts daily.
http://www.findarticles.com/p/articles/mi_m0EUY/is_15_7/ai_73639772
High Fiber Health

Fiber-Rich Foods Can Lower Blood Pressure

2006-05-16T09:36:00.000-07:00

In the war against high blood pressure, fruits and vegetables can play a potent role, suggests new research published in the March issue of the Journal of Hypertension. Eating a high fiber diet can lower high blood pressure and even improve healthy blood pressure levels, say Tulane University researchers.

"We performed a comprehensive analysis of data from 25 clinical trials, and all the data pointed to one strong conclusion: Adding fiber to a person's diet has a healthy effect on their blood pressure," says Seamus Whelton, lead author and a medical student at the Tulane University School of Medicine.

"Analyzing a large number of studies lends strength to the conclusions of clinical trials that involved too few participants to show an effect of dietary fiber on blood pressure," Whelton adds.

The data represent 1,477 adult study participants. People who ate 7.2 to 18.9 grams of fiber a day experienced a reduction in both systolic and diastolic blood pressure. Studies that continued for eight or more weeks also showed significant reductions in blood pressure.

The researchers recommend that people add fruits and vegetables to their diets in order to increase dietary fiber intake. People can also get dietary fiber in pill form, Whelton says.

"Other lifestyle changes can also help reduce blood pressure," Whelton added. He encourages people with high blood pressure to talk with their physician about lifestyle changes, including diet and exercise habits.
by Carla Sharetto
http://health.dailynewscentral.com/content/view/000466/41
High Fiber Health

High Fiber Foods In Six Easy Steps

2006-05-15T10:24:00.000-07:00

Foods that rate high in fiber can also be delicious. It's just a matter of making the right choices. Here are six basic types of food that contain high amounts of dietary fiber:

1. Beans - including pinto, navy, lima, kidney, and baked beans. Beans are especially high in soluble fiber, the cholesterol-lowering type.

2. Whole Grains - Wheat bran and Oat bran can be found in a variety of cereals and breads. Check the label. It must say whole wheat or whole grain. Plain wheat bread has little fiber. Also be aware that brown bread is not always high in fiber. Sometimes bread is artificially colored to make it look more wholesome.

3. Whole Fresh Fruits - these contain pectin which is another soluble fiber. Figs, prunes, and raspberries have the highest fiber content.

4. Cooked Fruits - cooking does not destroy the fiber. Prunes and applesauce are good choices.

5. Green Leafy Vegetables - be aware that most leafy vegetables like lettuce are mostly water and contain little fiber per serving. A typical lettuce salad is a poor choice. Spinach, kale, and broccoli are suggested.

6. Root Vegetables - potatoes, turnips, and carrots are best.

http://www.gihealth.com/html/education/highFiberDiet.html
High Fiber Health

High-Fiber Foods For A Heart-Healthy You

2006-05-12T08:43:00.000-07:00

It's not where you start, it's where you finish. So get the morning off to a great start with a bowl of high fiber cereal with fresh fruit. Fiberlady is pleased to inform you that if you choose a cereal high in fiber with your favorite fruit on top, you could get as much as a third of your daily fiber requirement. For optimal health, 25-30 daily grams of fiber-rich foods is the goal. High fiber foods effectively reduce the risk of cancer, gastrointestinal conditions and diseases and the all too prevalent killer in our society, heart disease.

There are many studies that have verified the importance of a high fiber diet. One such 11-year British study showed how women and men reduced their chances of death from all causes by one third because of their high fiber intake. For women, the risk of heart disease was cut by nearly a half.

The lack of dietary fiber is a critical issue in the hearts of most Americans' diets. Fruits, veggies, beans, nuts, lentils, and whole grain breads are the high fiber foods that provide you with the vitamins, minerals and phytochemicals that are the key essentials for good health and a healthy heart.

Fiberlady heartily encourages you to fulfill your dietary fiber requirements until it becomes second nature to your lifestyle. Start now.
by Stephanie Shank aka Fiberlady
High Fiber Health

Fiber Supplements: Safe To Take Every Day?

2006-05-11T09:36:00.000-07:00

There's no evidence that long-term use of fiber supplements, such as Metamucil, Konsyl or Citrucel, is harmful. Doctors may recommend that people with certain digestive disorders, such as irritable bowel syndrome or chronic constipation, take fiber supplements indefinitely.

Be sure to drink plenty of water or other fluids every day if you take fiber supplements. Fiber tends to absorb water. If your fluid intake is low and you increase fiber in your diet, stool can become hard — making constipation worse.

http://www.mayoclinic.com/health/fiber-supplements/AN00130
High Fiber Health

Add Fiber for Greater Health Benefits

2006-05-08T07:20:00.000-07:00

The cornerstone of a healthy diet is whole grains and cereals and fruits and vegetables, according to the USDA Food Guide Pyramid and the newly released Dietary Guidelines for Americans.

The fiber found in plant products, including fruits, vegetables and grains, have the following benefits:

Insoluble fiber helps you avoid chronic constipation, diverticular disease and hemorrhoids.

Soluble fiber may lower cholesterol levels, reducing the risk of heart disease.

High-fiber foods help you feel full, preventing overeating. High-fiber foods tend to be low in fat and calories.

Fiber-rich foods may help reduce the risk of some cancers.

Adequate fiber intake lowers risk of developing diabetes by helping you maintain a healthy weight.

Health experts recommend that adults eat 20 to 35 grams of dietary fiber daily. The typical American adult gets only about 15 grams, according to the USDA. Children need fiber, too. Over the age of three the amount needed each day is the child’s age plus five grams of fiber. For example, a six-year-old should get 11 grams of fiber daily.
http://www.ces.ncsu.edu/successfulfamily/Nutrition%20&%20Wellness/addfib.htm
High Fiber Health

Feeding Kids Fiber

2006-05-03T07:20:00.000-07:00

Researchers from Penn State University recently asked parents of 5,437 young children to report what their kids ate over a two-day period. The youngsters’ main sources of fiber turned out to be applesauce, fruit cocktail, and pizza! Results of the survey were published in the February 2005 issue of the Journal of the American Dietetic Association.

Kids need fiber for the same reasons adults do: to prevent constipation and to protect against heart disease, diabetes, obesity, and some types of cancer later in life. You get fiber from fruits, vegetables, whole grains and cereals (look for products providing four to five grams of fiber per serving). In addition to fiber, these foods also provide such important nutrients as iron, folate and vitamins A and C.

The National Academy of Sciences recommends eating 14 grams of fiber for each 1,000 calories consumed. That may be hard for parents to calculate on an every- day basis. The American Heart Association has a simpler formula, a fiber guideline of age plus 5. Here’s the way it works: a five year old should consume 5 (his age) plus 5 for a total of 10 grams. The Heart Association recommends that the parents of all kids over age two should make an effort to ensure that their children get the recommended amount of fiber for their age. Once a child starts consuming an adult level of calories (1,500 per day) his fiber intake should be 25 grams, the amount recommended for adults.

Andrew Weil, M.D
http://www.drweil.com/u/QA/QA356150/
High Fiber Health

Fiber Tops List Of What’s Set To Sell

2006-05-02T07:23:00.000-07:00

Trying to keep up with food trends can feel as futile as shoveling the driveway in the middle of a blizzard. But when there’s compelling evidence—or a break in the storm—it’s a little easier to follow the winds of change. And for the foreseeable future, the No. 1 trend is going to be foods high in fiber, and often that means whole grains.

“Fiber is really hot,” says Stacey Zawel, president of Zawel Health Collaborative in Hingham, Mass., and executive director of the Beans for Health Alliance. Indeed, Productscan Online reported in September that the percentage of new-product introductions making high-fiber claims has nearly doubled in 2004, from 2.5 percent to 4.2 percent.

Natural and organic food producers, such as Rudi’s Organic Bakery and Nature’s Path, market numerous whole-grain, high-fiber products. But even mainstream mainstays like General Mills, Sara Lee and Nestlé have launched high-fiber products in recent months. GM announced it would be reformulating all its breakfast cereals with whole grains. Nestlé’s Lean Cuisine brand is launching a line called Spa Cuisine, which contains lean meat, vegetables and whole grains; and Sara Lee has rolled out new high-fiber varieties of Earth Grains bread.

One reason for the rising interest in whole grains and high fiber is the decline of the low-carb diet fad but continued interest in weight control. “Y’know, fiber’s the whole story there,” Zawel says. People “are moving away from simple carbohydrates and toward complex carbs, which means fiber.” Adding punch is the U.S. Department of Agriculture’s August report on dietary guidelines, which emphasizes the ability of whole grains to reduce the risk of heart disease and type 2 diabetes, and help with weight control. Consumers are urged to eat at least three 1-ounce servings daily of whole-grain foods, “preferably in place of refined grains.”
by Laurie Budgar
http://www.newhope.com/naturalcategorybuyer/ncb_backs/Winter_05/resolution.cfm?path=print
High Fiber Health

High-Fiber Diet May Reduce Colon Cancer Risk

2006-04-27T09:46:00.000-07:00

Reducing your risk of colon cancer might be as simple as eating a bowl of high-fiber cereal and skim milk for breakfast, says a large study out today.

Cancer of the colon and rectum is the second-most-lethal malignancy in the USA, accounting for about 60,000 deaths annually. Only lung cancer kills more Americans.

The new study's findings are fairly consistent with previous research about colon cancer risk factors. Though it doesn't prove that cereal fiber and non-fat dairy products protect against colon cancer, "it shows there's a strong association here," says lead author David Lieberman, chief of gastroenterology at the Department of Veterans Affairs Medical Center in Portland, Ore.

Because the vast majority of study participants were men, though, the findings can't be applied to women, Lieberman's team writes in the Journal of the American Medical Association .

Lieberman and colleagues at 12 VA hospitals used colonoscopy to screen 3,121 patients between the ages of 50 and 75. None had any symptoms of digestive tract problems, but colonoscopies revealed that about 10% had advanced precancerous polyps.

Colon cancer is thought to arise from benign polyps that take years to become malignant.
By Rita Rubin
http://www.keepmedia.com/pubs/USATODAY/2003/12/10/374287?extID=10037&oliID=229
High Fiber Health

Diabetes & Fiber

2006-04-26T07:08:00.000-07:00

Eating more fiber may lower blood sugar and blood cholesterol levels in people with type 2 diabetes, say researchers at the University of Texas Southwestern Medical Center in Dallas.

Abhimanyu Garg and colleagues put 12 men and one woman with diabetes on two different diets for six weeks each. The high-fiber diet contained 50 grams of fiber (half of it soluble), while the moderate-fiber diet had only 24 grams of fiber (a third of it soluble).

The results: Average blood sugar, insulin, and cholesterol levels were significantly lower on the high-fiber diet.

"Soluble fiber may delay the absorption of carbohydrate by forming a gel-like substance," explains Garg. "It also reduces cholesterol absorption." What's remarkable about the two diets is that "there were only subtle differences, like orange sections instead of orange juice," says Garg.

"We selected fruits, vegetables, and whole grains that were rich in soluble fiber--foods like cantaloupe, grapefruit, oranges, papaya, raisins, lima beans, okra, sweet potato, winter squash, zucchini, granola, oat bran, and oatmeal," he adds. "We used no fiber supplements." A diet rich in those ordinary foods lowered blood sugar as much as adding another drug to a diabetic's regimen.

COPYRIGHT 2000 Center for Science in the Public Interest
http://www.findarticles.com/p/articles/mi_m0813/is_6_27/ai_63771743
High Fiber Health

Heart-Saving Fiber?

2006-04-25T07:24:00.000-07:00

Fiber from fruits, vegetables, and especially cereals, seems to lower the risk of heart attacks, say researchers at the Harvard School of Public Health.

In 1986, Eric Rimm and colleagues had more than 43,000 male dentists, pharmacists, and other health professionals fill out questionnaires asking how often they ate 131 different foods. By 1992, 734 of the men had suffered heart attacks. Rimm then compared their diets with the diets of the men with healthier hearts.

His findings: Men who ate the most fiber (an average of 29 grams a day) had a 41 percent lower risk of heart attack than men who ate the least fiber (12 grams a day).

Only men who ate the highest levels of fiber had a lower risk of heart attack, they noted. Despite Rimm's best efforts, he couldn't guarantee that it wasn't something else about those health-conscious men that reduced their risk.

Clinical trials that count heart attacks in people who eat high-fiber versus low-fiber cereals would answer the question added Wynder. In the meantime, he says, "fiber in the form of breakfast cereals, fruits, and vegetables should be routinely recommended by physicians for their patients."

by Bonnie Liebman
http://www.findarticles.com/p/articles/mi_m0813/is_n3_v23/ai_18164271
High Fiber Health

Cleaning Out Your Digestive System

2006-04-18T08:24:00.000-07:00

A low-fiber diet can be as harmful to your body as cigarette-smoking, high serum cholesterol and high blood pressure as a contributing factor for heart disease. Almost 90 percent of diseases can be contributed to some extent to an unhealthy digestive system. If you haven't already, fiber is a health factor to which you need to pay attention.

There are two kinds of fiber: soluble and insoluble. In addition, there are six major forms of fiber: cellulose, hemicellulose, lignin, pectin, gums and mucilages. Fiber is a carbohydrate food component that has no calories and is not digested. Fiber's value instead lies in the process of working its way through the body.

Soluble fiber, found in substances like locust beans and fruit, includes pectins, gums and mucilages and lowers cholesterol and blood pressure, promotes the growth of friendly bacteria, reduces the risk of heart disease, and improves blood sugar.

Insoluble fiber, found in oats, barley, fruits and vegetables, includes cellulose, lignins and some hemicellulose. It aids in waste elimination and digestion, acts as a natural laxative and promotes bowel regularity.

With the benefits of a high-fiber diet so great, it is an important step to make sure you get enough fiber. The National Cancer Institute recommends 20 to 30 grams of fiber daily. To obtain this level, have three to five servings of whole grain breads and cereals plus three servings of vegetables plus two to three servings of fruit.
http://www.nutritionaltest.com/toxicnews8.html
High Fiber Health

Let Us Eat Lettuce

2006-04-17T10:17:00.000-07:00

When over-the-counter remedies didn't help one of Hind's family members, a doctor recommended eating half a head of iceberg lettuce each day. Within a week, the area was healed. Hind says she shared the tip with another family member, who was scheduled to have hemorrhoid surgery. Once again, after only a week on the lettuce plan, the pain and hemorrhoids went away and the surgery was canceled.

"The fiber in the lettuce softens stool, which relieves the pain," says Dr. William W. Hampton, a surgeon at the Hemorrhoid Treatment Center in Santa Ana, California. "l always recommend a high-fiber diet, and one of the easiest ways to add fiber is to eat more salad."

Also try applying a cool compress or sitting in a tub of warm water for 10 to 15 minutes a few times a day. However, Hampton cautions that you should tackle hemorrhoids with the help of a doctor. "It's important for patients not to try to diagnose themselves, because some of the symptoms of hemorrhoids are the same as other ailments, such as colon cancer," he says.
COPYRIGHT 2005 Meredith Corporation
http://www.findarticles.com/p/articles/mi_m1041/is_2_83/ai_n8964971
High Fiber Health

How Is Fiber Beneficial To Us?

2006-04-13T09:24:00.000-07:00

A fiber-rich diet clearly reduces the risk of developing colon cancer. Drs. Howe, Benito, and colleagues analyzed the results of 13 studies that looked at the influence of fiber intake on colon cancer. They found a strong dose-response relationship when they looked at fiber intake: the more fiber eaten, the lower the risk of colon cancer.

Fiber draws water to itself. Therefore, it may help to dilute any carcinogens that gain access into the intestine.

Fiber helps to speed up the passage of colon contents, thus decreasing the time for any potential carcinogens in the stool to damage the lining of the colon.
Fiber helps to decrease the production of altered bile acids known as "secondary bile acids." These altered bile acids appear able to cause colon cancer.

A high fiber diet has been shown to decrease breast cancer by more than 50 percent. Associated with plant fibers are plant estrogens ("fiber-associated phytoestrogens") that may lower breast cancer risk. There is also evidence that fiber can interfere with the intestinal re-absorption of estrogen—this would also be expected to lower breast cancer risk.

Fiber appears to moderate the absorption of sugar into the body and so a diabetic who eats an apple will be likely to have better blood sugar control than drinking apple juice. Fiber also has a strong relationship with relieving constipation.
By Ray Foster
http://www.newstarthealthcare.com/article.php?id=60
High-Fiber-Health

High Fiber for Blood Pressure Reduction

2006-04-11T10:01:00.000-07:00

Millions of adults have been diagnosed with hypertension (high blood pressure), a condition that can lead to stroke and heart attack. A new study reported in the Journal of Hypertension has found that increasing fiber in the diet can dramatically lower blood pressure. Participants who increased fiber intake to 7.2 to 18.9 grams of fiber per day showed great improvements in their blood pressure. Fruits, vegetables and whole grains are great sources of dietary fiber.
http://seniorhealth.about.com/b/a/150196.htm
High Fiber Health

High Fiber Foods

2006-04-10T10:36:00.000-07:00

As part of a healthy, low-fat eating plan, fiber fights diabetes (die-uh-BEE-tees) in several ways. It helps you feel full sooner, aiding in weight loss. It can curb insulin resistance, allowing your body to better use the insulin it makes. Fiber also slows down the absorption of carbohydrates, thereby reducing the surge in blood sugar that may occur after eating. There are two types of fiber, soluble, and insoluble. Soluble fiber is defined as that which dissolves in water; examples include oats, barley, fruits, and pinto and kidney beans. Insoluble fiber does not dissolve in water; common sources are wheat bran, whole grains, and many vegetables. While increasing total fiber to 25 grams a day is advised, soluble fiber in particular is thought to have the greatest benefit for diabetics. That's because soluble fiber is the most effective in maintaining a steady blood sugar level after a meal. To raise your fiber intake, choose whole-grain products like whole-wheat bread and brown rice, instead of refined products like white bread and white rice. Also, eat more fruits and vegetables. But start gradually: too much fiber at once can cause bloating, gas, or diarrhea. For more information on high fiber foods, consult a doctor in your area.
2004 Bluestreak Media
http://www.woai.com/health/topic.aspx?guide=General+Health+Guide&heading=Diabetes&content_id=046E43ED-0964-4015-B60F-12E737F8CFF5

High Fiber Health

High Fiber Easter

2006-04-06T09:10:00.000-07:00

Here comes Peter Cottontail, hopping down the bunny trail. Along the path, he follows his nose to munch on carrots, cabbage, and high fiber bunny cake. Fiberlady loves to celebrate all of the holidays, including Easter, because it gives her a chance to share high fiber recipes and life enhancing information for your high fiber health.

A healthy daily diet should include fiber from a wide variety of foods high in different types of fibers, rather than from supplements. High-fiber foods offer five grams or more fiber-rich nutrients. There needs to be a combination of soluble and insoluble fibers.

Fruits such as apples and citrus,leafy green veggies and oats are good examples of foods with soluble fiber. When these foods are eaten, fiber adds bulk as water is absorbed. This contributes to a feeling of fullness and so we tend to eat less. Weight loss is a real benefit when considering the typically rich, calorie-laden holiday menu.

In addition to improving regularity, consuming adequate amounts of fiber can aid in the prevention of several forms of cancer and heart disease. High fiber diets are helpful in delaying the onset or lowering the risks of many of these diseases.

Focus on the naturally bright flavors of delicious high fiber foods to add to your Easter menu. For fabulous recipes for your high fiber Easter menu, check out www.high-fiber-health.com.

Stephanie Shank aka Fiberlady
High Fiber Health

Fiber May Lower Protein Linked To Heart Disease

2006-04-04T08:01:00.000-07:00

A fiber-rich diet may help control levels of a blood protein linked to an increased risk of heart disease, new research suggests.

In a study of 524 healthy adults, investigators found that those with the highest fiber intake had lower blood levels of C-reactive protein (CRP) than those who ate the least fiber. CRP is a marker of ongoing inflammation in the body, and consistently high levels of this protein have been identified in previous studies as a risk factor for future heart disease.

The new findings support the general recommendation that adults get 20 to 35 grams of fiber per day, in the form of fruits, vegetables, beans and whole grains.

It did not take a ton of roughage to reap the benefit, the researchers found. Study participants with the highest fiber intake typically got about 22 grams per day, or just within the recommended range.

Ongoing, low-level inflammation in the body is thought to contribute to a range of ills, including clogged arteries and heart disease.

It's not clear why fiber may reduce inflammation, according to Ma's team, but it may lower cholesterol and blood sugar, both of which can contribute to inflammation.

"This study," the researchers write, "suggests that a diet high in fiber may play a role in reducing inflammation and, thus, the risk of cardiovascular disease and diabetes."

In addition, both of the main forms of fiber, soluble and insoluble, were related to lower CRP levels. Soluble fiber is found in foods like oatmeal, beans, berries and apples, while whole grains and many vegetables are good sources of insoluble fiber.

All of these foods, the study authors write, should become the "foundation of America's diet to combat heart disease and diabetes."

SOURCE: American Journal of Clinical Nutrition, April 2006.
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2006-03-31T162723Z_01_COL159102_RTRUKOC_0_US-FIBER-PROTEIN.xml

High Fiber Health

Fiber and Children's Diets

2006-04-03T09:37:00.000-07:00

Children older than 2 years should gradually adopt the American Heart Association Eating Plan. That means saturated fat intake should be 8–10 percent of total calories and dietary cholesterol should be limited to no more than 300 mg daily. Children should also get the majority of calories from complex carbohydrates high in fiber.

A fiber guideline of "age plus 5" has been proposed to set dietary fiber amounts for young children. This means, for example, a 5-year-old should consume 5+5=10 grams of fiber per day. Once a child's caloric intake approaches that of an adult (1500 calories or more), 25 total grams should be well tolerated.
http://www.americanheart.org/presenter.jhtml?identifier=4608
High Fiber Health

Eating Fiber Helps Fight Disease, Control Weight

2006-03-30T09:36:00.000-07:00

If only the current low-carbohydrate craze would give way to a fiber fixation, nutrition experts would be happier.

And Americans would be healthier, they say.

But bulking up fiber's reputation is about as difficult as selling the public on eating more barley — a half cup cooked has 6.8 grams of fiber, by the way.

While eating more fiber may be great advice, most people find it difficult to follow.

Foods high in fiber are harder to eat than those with lesser amounts. A burger can be eaten with one hand as we work or drive. Spinach salad, on the other hand, while a great source of fiber, takes some time and attention. But diets high in fiber have stood the test of time and continue to be recommended by most health experts. Research suggests that fiber may prevent heart disease, diabetes, some forms of cancer and obesity.
By Marsha Hilgeford
http://seattletimes.nwsource.com/html/health/2001974232_healthfiber11.html
High Fiber Health

High Fiber Foods Squash Cravings

2006-03-29T08:11:00.000-07:00

Today is the first day of spring, the vernal equinox. Vernal translates as vigorous and fresh. Fiberlady places high value on a high fiber diet that will undoubtedly make you feel renewed and refreshed. Put some spring in your step. There are countless ways to season your life and stir your health. Start by eating more high fiber foods like squash...winter or summer.

There is an amazing variety of squash in a broad range of textures and tastes. Summer squash and winter squash are both fruits of the gourd family. Summer squash is available all winter, but of the best quality between May and July; winter squash appears in the produce departments in the late summer, fall and winter.

Summer or winter, squash are an excellent source of fiber. Fiberlady will remind you how fiber absorbs water and adds bulk which creates an efficient system for quickly cleaning the body of waste. This helps to speed cancer-causing toxins out of the digestive system. The fiber-rich content of squash may be helpful for reducing the discomfort of irritable bowel syndrome due to constipation or diarrhea. High fiber foods tone up your intestines which helps prevent diverticulitis.

There are as many health benefits to eating high fiber foods as there are varieties of squash. So don't squash your cravings, indulge in the delicious and nutritious flavor that squash has to offer. And remember, no matter what the season, go for the high fiber reason.
High Fiber Health

Eat Low-Carb While Increasing Fiber Intake

2006-03-28T08:37:00.000-07:00

Don't let a low-carb diet blind you to the benefits of good carbohydrates such as fiber. A high-fiber diet may reduce your risk of a number of health problems, including diabetes, coronary artery disease, high cholesterol, obesity, and some gastrointestinal disorders, says an article in the June issue of the Mayo Clinic Women's HealthSource.

The article suggests the following ways for you to increase fiber in your diet:

* Eat high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to your cereal.
* Add bran cereal or unprocessed bran when you're making foods such as breads, cakes, muffins, meatloaf, and cookies.
* Eat whole-grain bread instead of white bread. Select breads made with 100 percent whole-wheat flour. Substitute whole-wheat flour for half or all of the white flour in baking recipes.
* Use whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta, and bulgur. Add canned kidney beans, garbanzos, and other beans to canned soups or salads.
* Choose high-fiber snacks such as fresh and dried fruits, raw vegetables, low-fat popcorn, and whole-grain crackers.
* Add barley to soups and stews.
* And eat lots of fruits and vegetables.
by Robert Preidt
http://www.centralbap.com/news/healthscout?id=519544
High Fiber Health

Stock Up On High Fiber Foods

2006-03-27T10:14:00.000-07:00

That bowl of bran may do much more than keep you regular, according to research recently published in the Journal of the American Medical Association. The study, involving more than 3,500 participants over 65, found that those who got fibre from food sources including breads and cereals were 21 per cent less likely to develop cardiovascular disease than those who chose to consume less of these high-fibre foods. Previous studies focussed on fibre and artery health have involved younger age groups.

There are more reasons to stock up too. Fibre from whole grain breads and cereals may also have positive effects on blood cholesterol levels, blood sugar regulation, blood pressure readings and even decrease the risk of developing dangerous blood clots.
http://en.50plus.com/display.cfm?documentID=5779&CabinetID=323&LibraryID=106
High Fiber Health

High Fiber Diet Is The Smart Way To Eat

2006-03-25T08:34:00.000-07:00

The low-carb craze is everywhere, but the truth is, there are good carbs and bad carbs. Fiber ranks among the good ones. A high-fiber diet may reduce your risk of diabetes, some gastrointestinal disorders, high cholesterol, coronary artery disease and obesity.

The June issue of Mayo Clinic Women's HealthSource suggests ways to increase fiber in your diet:

Eat a high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to your cereal.

Add bran cereal or unprocessed bran when making foods such as meatloaf, breads, muffins, cakes and cookies.

Choose whole-grain bread instead of white bread. Look for breads made with 100 percent whole-wheat flour.

Substitute whole-wheat flour for half or all of the white flour when baking.

Experiment with whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta and bulgur.

Try adding canned kidney beans, garbanzos and other beans to canned soups or salads.

Eat snacks that are high in fiber, such as fresh and dried fruits, raw vegetables, low-fat popcorn and whole-grain crackers.

Add barley to soups and stews.

Eat generous quantities of vegetables and fruits.
http://www.news-medical.net/?id=2390
High Fiber Health

High Fiber Food

2006-03-23T09:37:00.000-07:00

Flax seed is the best high fiber food, providing the greatest level (26%) of high quality dietary fiber of any food.

~ Flax seed is 14% highly beneficial soluble fiber, and 12% high quality insoluble fiber, which is also needed in the diet.

~ Flax seed is the best choice as a fiber supplement for those pursuing a healthy high fiber diet.

~ The high fiber of flax seed cleans the intestines and improves the ease & volume of bowel elimination (better than psyllium seeds) -- people love this benefit!

~ The mucilage, the unique soluble fiber in flaxseed, absorbs moisture and becomes very mucilagenous. When you drink plenty of pure water with it, this soft gentle fiber is both soothing and cleansing to the digestive tract, especially the intestinal walls.

~ The soluble fiber of flax can make bowel elimination easier while increasing its volume, and reduce irritation at the same time, even for people with "irritable bowel" or problems with diverticuli.

~ The insoluble fiber in flax exercises the bowel muscles as it helps broom out debris from the colon and provides bulk for the formation of feces.

~ Also, this special dietary fiber in flax gently cleans excess mucus and other debris from the small intestine, improving absorption.

~ Pregnant women can enjoy the benefit of easier bowel movement safely with the high fiber supplement of flax seed, and it provides them great nutrition -- the crucial Omega 3 fatty acids, plus high quality protein and many vitamins, minerals, enzymes and antioxidants.

~ Natural health experts have long said that illness, death and "old-age" begin in the colon. It is VERY important to improve things there with food high in fiber.

~ The high fiber of flax also lowers cholesterol (better than oat bran), and moves other fats along, lessening their absorption. Thus flax seed helps with managing both cholesterol and triglycerides.

~ By satisfying hunger with few calories and with it's ability to reduce absorption of fats, flax seed is very helpful with weight reduction and control. It is the perfect food for a fiber trimming process to become "fiber thin".
by Jonathon Miller
http://www.flaxfood.com/fiber.htm
High Fiber Health

High-Fiber, Low-Fat Diet Benefits Kids’ Heart Health

2006-03-22T08:11:00.000-07:00

Overweight children kept on a “nutritious” diet and encouraged to exercise during a two-week period showed a dramatic reduction in cholesterol and insulin levels, according to a study presented last week at the American Heart Association’s annual conference.

The children, aged 9 to 15, were kept on high-fiber, low-fat and low-cholesterol diets, rich in fruit, vegetables and whole grains, with moderate amounts of lean protein.

After two weeks, total cholesterol levels fell on average 21 percent, while LDL (bad) cholesterol dropped 25 percent, said researchers from the University of California. Insulin levels also decreased around 30 percent.

The scientists, led by Dr James Barnard, claimed their study demonstrates that simple changes in diet and exercise, even after a very short period, can have significant protective effects against heart disease.

"We've known for a long time that obesity is related to the development of heart disease, but we really didn't know why. That's partly because for years scientists thought fat tissue was dormant, just a storage tank for excess calories. Now we know it's actually an endocrine organ, a very active factory that pumps out chemicals that stimulate the growth of plaque," said Dr Barnard.

He added that simple lifestyle changes can have beneficial results, and that children “didn't need to lose a lot of weight before reaping remarkable rewards for their hearts.”
by Lorraine Heller
http://www.foodnavigator-usa.com/news/ng.asp?n=66282-cholesterol-heart-health-obesity
High Fiber Health

A High-Fiber Diet Can Improve Your Mood

2006-03-20T09:24:00.000-07:00

A recent study by a British University shows that people who eat a high-fiber diet are less depressed and sleep better than those who don't. The researchers believe that good nutrition improves brain function.

Research also confirms that people who eat high-fiber diets weigh less than those who don't. This is not surprising. High-fiber foods take longer to digest so you stay full for longer.

Even though there is no Recommended Daily Allowance (RDA) for fiber, experts believe that 20-35 grams per day is adequate. (The average American consumes about 12 grams per day.)

Most foods that are high in fiber are good for weight loss. Eat plenty of fruit and vegetables, brown rice, oats, oatbran, pulses, wholegrain breads and cereals, corn and wheatgerm.

Add fiber gradually to your diet. Give your body time to adjust. As you increase your fiber intake, increase your fluid intake to make sure the fiber passes through your system.
http://www.annecollins.com/Weight_Loss/high-fiber-diet.htm
High Fiber Health

Fiber: Make It Count for Kids

2006-03-18T09:08:00.000-07:00

Consuming adequate amounts of fiber is important to everyone's health. When it comes to children, how much fiber is enough?

Following are fiber recommendations per day according to the Dietary Reference Intakes (DRIs).

* Children 1 to 3 years, 19 grams a day
* Children 4 to 6 years, 25 grams a day
* Boys 9 to 13 years, 31 grams a day
* Girls 9 to 13 years, 26 grams a day.

For young children, good fiber choices include fruits and vegetables along with whole-grain cereals. As children get older, add beans, nuts and more whole grains to their eating plans.

Introducing your children to fiber at an early age will help lay the groundwork for their lifelong healthy eating habits.
Produced by ADA's Public Relations Team
High Fiber Health

Comparisons of Dietary Fiber Intake Among 4- to 10-Year-Old Children

2006-03-17T09:16:00.000-07:00

Children who increase their intake of high-fiber food can reduce their risk of future chronic disease.

Using 24-hour dietary recalls and 1-day food records, this study assessed the amount of nutrients and the food group choices of children who did and did not meet the recommendations of the "age +5" rule. The age +5 rule recommends that the amount of daily fiber that a child consumes should equal their age plus an additional 5 grams of fiber. The study sample data on 603 children between the ages of 4 and 6 years and 782 children between the ages of 7 and 10 years were supplied by the 1989-1991 U.S. Department of Agriculture Continuing Survey of Food Intakes by Individuals.

Only 45 percent of 4- to 6-year-olds and 32 percent of 7- to 10-year-olds met the age +5 rule of daily fiber consumption. Children who met the age +5 rule ate significantly more high- and low-fiber breads and cereals, fruits, vegetables, legumes, nuts, and seeds. The children who chose foods with a low fiber content had consumed more fat and cholesterol to maintain high energy levels. However, the children who met the age +5 rule consumed considerable amounts of dietary fiber, vitamins A and E, folate, magnesium, and iron and therefore did not feel compelled to consume low-fiber, high-fat cholesterol-laden foods. The study found that the majority of children ate foods low in dietary fiber, which could put them at risk for future chronic diseases. By offering fiber-rich foods to children, parents and school food service personnel may increase children's acceptance and consumption of these types of food.
J.S. Hampl, et al. Journal of the American Dietetic Association
http://odphp.osophs.dhhs.gov/PUBS/prevrpt/99winpr/win99lit.html
High Fiber Health

Healthy Breakfast Includes High-Fiber

2006-03-13T10:27:00.000-07:00

A healthy breakfast that includes high-fiber cereal, fruit and milk can help you lose weight and fend off diabetes, heart disease, and stroke, says an article in the Harvard Men`s Health Watch. The article noted that research suggests that people who eat breakfast are leaner than those who skip breakfast. One study found that people who did without breakfast were at four times greater risk of obesity compared to those who started the day off right.

High-fiber cereals are essential to breakfast`s health benefits. Cereals should have at least six grams of fiber per serving but should have less than 10 grams of sugar per serving. Eat high-fiber cereal with nonfat milk and bananas, berries or apple slices, the article suggested.

Other healthy breakfast choices include whole-grain or pumpernickel breads and trans-fat free soft margarine or cholesterol-lowering spreads containing plant stanols. While you don`t need to eliminate eggs altogether, it`s best to limit them to the occasional brunch, the article said.

Other breakfast foods, such as bacon, hash browns and croissants have far too much fat or salt and should be avoided, the researchers said in the February story.

Of course, taste has a lot to do with how well an individual sticks to a particular breakfast, so the experts suggest trying out different foods to find out which offers you the most enjoyable -- and healthy -- morning meal.
Source: (www.paktribune.com)
http://www.telmedpak.com/homenews.asp?a=5725
High Fiber Health

Fiber: The Good Carbohydrate

2006-03-10T09:16:00.000-07:00

Tips For Eating More Fiber

* Whole grain breads and cereals contain important trace minerals such as zinc and magnesium used to make muscle tissue.
* Beans, aside from containing soluble fiber, contribute protein, trace minerals and iron. Try dishes like minestrone or split pea soup for lunch or dinner. Or try tossing some garbanzo or kidney beans on a salad.
* Popcorn is a terrific high fiber, low fat snack for late night T.V. marathons.
* Burger wheat or couscous is a good change from standard starch side dishes.
* Bagged salads have taken much of the drudgery out of washing, shredding and preparing salads. No more decaying heads of lettuce to throw out!
* Try keeping raisins at your desk for a "sugar fix" in the afternoon.
* Blend a breakfast shake with non-fat yogurt, milk, strawberries and banana. This you can take on the road with and sip while commuting to work.
* On the way home from work, nosh on an apple or banana. You won't be as hungry when you walk through the front door and you will make wiser choices at dinner.
* Try the recipes on the high fiber cereal boxes. You can freeze muffins and take them to work for breakfast.
Nancy Bennett, M.S., R.D.
http://www.spineuniverse.com/displayarticle.php/article1134.html
High Fiber Health

Whole Grains and Fiber

2006-03-08T07:12:00.000-07:00

A food is legally considered a whole-grain product if one or more whole grains (like whole-wheat flour, whole oats, etc.) make up at least 51 percent of the product by weight.

However, when you compare bread, cereal or other grain-based products, you may be looking at one that is 51 percent whole grain and another that is 80 percent whole grain. Since whole grain ingredients generally contain about twice the fiber of refined grains, the difference in percentage of whole grains will significantly affect the fiber content of the final product.

The whole grain or grains used also impact the total amount and types of fiber in the product. Oats, wheat, rye and barley have different qualities. Finally, products will vary in fiber content if other fiber-rich ingredients, like bran, wheat germ, nuts, seeds and dried fruit, are added.
Karen Collins, MS, RD, CDN
http://sheknows.com/about/look/3862.htm
High Fiber Health

Cholesterol, Fiber and Oat Bran

2006-03-07T08:32:00.000-07:00

Dietary fiber is the term for several materials in the parts of plants that your body can't digest. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber. Fiber is classified as soluble or insoluble. The American Heart Association Eating Plan suggests that you eat foods high in both types of fiber.

When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Insoluble fiber doesn't seem to help lower blood cholesterol. But it's an important aid in normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Many commercial oat bran and wheat bran products (muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, total fat and saturated fat. We recommend reading the labels on all packaged foods.
http://www.americanheart.org/presenter.jhtml?identifier=4494
High Fiber Health

High-Fiber Fruits Lower Heart Disease Risk

2006-03-06T09:24:00.000-07:00

Eating a couple of apples a day may significantly cut heart disease risk, according to a study published in the February 23, 2004 issue of Archives of Internal Medicine.

To estimate the association between dietary fiber intake and risk of coronary heart disease, researchers evaluated data from 10 prospective cohort studies in the U.S. and Europe involving 91,058 men and 245,186 women. Researchers recorded the amount of fiber in participants' diets over a period of 6-10 years. Nine of the 10 studies reported that higher fiber consumption correlated with reduced heart disease risk. For every 10g of fiber consumed per day, the risk of developing heart disease decreased 14%, and the risk of dying from heart disease decreased 27%.

Researchers did not identify a specific protective mechanism in this study, although fiber has been shown to reduce heart disease risk in many ways, such as by improving blood lipid profiles, lowering blood pressure and improving insulin sensitivity, the study noted.

Apples are one of the richest sources of fruit fiber. A medium apple contains about 5g of fiber.
COPYRIGHT 2004 Business News Publishing Co.
http://
www.findarticles.com/p/articles/mi_m3289/is_5_173/ai_n6035312
High Fiber Health

High Fiber Reduces Gallstone Risk

2006-03-03T07:26:00.000-07:00

A study reveals that high fiber intake can protect women against gallstones.
Previous research from a team at Harvard Medical School has shown that vegetable protein blocks the formation of painful gallstones which otherwise have to be removed by surgery. In a new study, they followed up nearly 70,000 women since 1984, having them complete food frequency questionnaires.

Nearly one in ten had undergone gallbladder removal by 2000. Those who consumed the most fiber were 13 per cent less likely to have gall bladder products than those consuming the least. The effects were even more marked for those eating high levels of insoluble fiber, as found in whole wheat products. There are many other health benefits from a high fiber diet - so it's worth making sure you get plenty of fresh fruit and vegetables, and whole grains.
American Journal of Gastroenterology July 2004
http://www.healthandage.com/
High Fiber Health

Leprechauns Go For The Green Of High Fiber Foods

2006-02-28T12:23:00.000-07:00

Is it really the luck of the Irish or do they just recognize the importance of foods high in fiber? There is no luck involved. It's an awareness of the overall health benefits of a high fiber diet. The most typical dish common to all of our March menus is corned beef and cabbage. Delicious, but enjoy it with a sprinkling of advice from Fiberlady. With all due respect to Irish culture and tradition, Fiberlady must stay true to her mission...including high fiber foods in one's daily diet.

Opt for high fiber foods. St. Patrick's Day is the ideal time to offer all of those green foods that you know are so beneficial to all of the leprechauns in your life. Besides the obvious green lettuce, share some broccoli, swiss chard, spinach, green beans, aparagus and green peas. Not only are these green foods enormously healthy, many of them help curb heart disease, lower cholesterol and inhibit some cancers.

Saturated fats are the major culprit in raising blood cholestrol. Those who have high cholesterol levels should be watching their entire diet, not just the meat portion. Reducing the amount of fatty foods is as important as choosing leaner cuts of red meat when trying to lower cholesterol. Protect yourself and those you love against heart disease and high cholesterol by eating more fruits and vegetables.

Preparing the ever popular corned beef supper this season can be less damaging to the arteries if you reduce your portion of the fatty corned beef. No need to eliminate it entirely, just include more accompaniments such as fiber-rich cabbage and turnips. Whole grain Irish soda bread can be served to round out a high fiber menu for the St. Patrick's meal.

Fiberlady wonders how many grams of fiber there are in a four leaf clover. No matter. It's the quest to find that four leaf clover that makes all of the difference. If you find one, enjoy the promise of good luck and continue the quest for good health.

by Stephanie Shank aka Fiberlady
High Fiber Health

Childhood Exposure To Second-hand Smoke Has Long-lasting Effects: Fruit Fiber May Help

2006-02-27T09:45:00.000-07:00

A new study finds early life exposure to second-hand smoke can produce life-long respiratory problems. The study of 35,000 adult non-smokers in Singapore found that those who lived with a smoker during childhood had more respiratory problems, including chronic cough. Study participants who reported eating more fruit and soy fiber as adults seemed to be protected against some of the negative health effects often associated with early tobacco exposure.

Chronic cough was defined as occurring on most days for at least three months of the year and lasting more than two years in a row. More than 45 percent of the study participants reported having fathers who smoked, and 19 percent reported having mothers who smoked. The researchers found that more smokers in the home during childhood, was linked to a greater incidence of chronic cough, and chronic phlegm.

"Because we had previously found in this Singaporean population data suggesting that a diet high in fruit and soy fiber may reduce the incidence of chronic respiratory symptoms, we decided to study the impact of fiber on problems associated with early tobacco exposure," said NIEHS researcher Stephanie London, M.D. "We actually found that people who ate even a small amount of fruit fiber had less chronic cough related to environmental tobacco smoke."

Study participants who ate more than 7.5 grams of fiber each day had fewer health effects associated with ETS. This is equivalent to eating about two apples a day. Dr. London pointed out that the average weight of the Singapore study participants was 127 lbs. She also added that most Singaporeans get their fiber from fruits, vegetables and soy.

"Fiber may have beneficial effects on the lung," said Dr. London. "It seems to have the ability to reduce blood glucose concentrations, reduce inflammation, and enhance antioxidant processes. All of these may help to protect the lung against environmental insults, such as ETS in childhood. However, the possible benefits of fiber should not lessen the importance of reducing exposure to environmental tobacco smoke."
http://www.newstarget.com/011623.html
High Fiber Health

How Are You Doing With Fiber?

2006-02-24T09:08:00.000-07:00

The National Cancer Institute recommends that you increase the amount of fiber in your diet to 20-30 grams of fiber a day. Fiber is found in fruits, vegetables, whole grains, cereals, dried beans, and peas. When shopping, read the food label. Foods that are high infiber contain 5 or more grams of fiber in a serving. Foods that are good sources of fiber contain 2.5 to 5 grams of fiber in a serving. Use the Nutrition Facts section of the food label to campare the dietary fiber content of products before you buy foods. Compare serving sizes when comparing dietary fiber content of foods.

Here's how quickly some simple food choices within a day can add up to at least 20 grams of fiber.

Breakfast choices:
1 oz bran flake cereal.............................4.0
1 medium banana....................................2.4
6 oz orange juice..................................0.5
Lunch choices:
1 sandwich (2 slices whole wheat bread)............3.0
2 cookies (fig bars)...............................2.0
1 large pear, with skin............................6.2
Dinner choices:
spaghetti (1 cup pasta)............................1.1
1 3/4 cup salad (mixed greens with carrots,
broccoli, and kidney beans.........................7.1
Total.............................................26.3
©2006 About, Inc., A part of The New York Times Company.
http://seniorhealth.about.com/library/nutrition/bldoingfiber.htm

High Fiber Health

Fiber and Heart Disease

2006-02-20T09:19:00.000-07:00

In the United States, coronary heart disease is a leading cause of death for both men and women. This disease is characterized by a buildup of cholesterol-filled plaque in the coronary arteries - the arteries that feed the heart. This causes them to become hard and narrow, a process referred to as atherosclerosis. Total blockage of a coronary artery produces a heart attack.

High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Cereal fiber, the fiber found in grains, seemed particularly beneficial. A related Harvard study of female nurses produced quite similar findings.

Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of fiber may somehow ward off this increasingly common syndrome.
http://www.hsph.
harvard.edu/nutritionsource/fiber.html
High Fiber Health

Why a High Intake of Fiber is Essential

2006-02-17T07:31:00.000-07:00

“A high intake of fiber is essential, not only to prevent constipation but also to help control the absorption of glucose (sugar) and digested fats from the intestine into the circulation,” says Dr. Steve Carroll in his book The Which? Guide to Men’s Health.

“People who eat sufficient fiber are less likely to develop an abnormally high blood cholesterol level and less likely to suffer sudden changes in their blood sugar level, which can cause a variety of unpleasant symptoms such as headaches, dizziness and fatigue.

“High-fiber foods fill you up without adding a lot of calories to your diet. Foods rich in fiber include wholegrain bread and cereal, fresh fruits and vegetables, brown rice and dried beans.”
http://health.learninginfo.org/high-fiber-foods.htm
High Fiber Health

High Fiber Overall Benefits

2006-02-13T09:36:00.000-07:00

Fiber benefits health in many ways. For diabetics, fiber has been shown to delay carbohydrate absorption after meals, thereby reducing the speed at which glucose enters the bloodstream. There is a possibility that fiber may reduce the requirement for the amount of insulin or oral medication used, and that it may improve the efficiency of the insulin naturally secreted by the body. Diets high in fiber promote weight loss by giving a feeling of fullness. A certain type of fiber, soluble fiber, absorbs cholesterol in the gut, thereby reducing blood levels of cholesterol and lowering risk for heart disease. Insoluble fiber has been linked to reduced rates of colon and breast cancers. Good sources of fiber include fresh fruits and vegetables, beans and lentils, and whole grain breads, cereals, and crackers.

Note: any increase in dietary fiber must also be accompanied by an increase in water or other fluids.

By Kirstin Grant, MS, RD,CDE
http://www.riversidehealth.org
High Fiber Health

Choose a Variety of Grains Daily

2006-02-10T08:28:00.000-07:00

Foods made from grains (like wheat, rice, and oats) help form the foundation of a nutritious diet. They provide vitamins, minerals, carbohydrates (starch and dietary fiber), and other substances that are important for good health.

Grain products are low in fat, unless fat is added in processing, in preparation, or at the table. Whole grains differ from refined grains in the amount of fiber and nutrients they provide, and different whole grain foods differ in nutrient content, so choose a variety of whole and enriched grains.

Eating plenty of whole grains, such as whole wheat bread or oatmeal, as part of the healthy eating patterns described by these guidelines, may help protect you against many chronic diseases. Aim for at least 6 servings of grain products per day - more if you are an older child or teenager, or an adult man, or an active woman - and include several servings of whole grain foods.

http://www.kvbc.com/Global/story.asp?S=259813
High Fiber Health

High Fiber Rocks!

2006-02-09T09:30:00.000-07:00

People who count points (and follow the WW plan) go nutty over fiber because it often lowers the point values of foods (which is a VERY good thing!). But fiber is important for so many reasons. It helps you feel full, and it can also help prevent cardiovascular disease and manage your blood sugar levels. So experts say people should ingest about 30 grams of it a day.

Our pal, author and nutrition consultant Lisa R. Young PhD., R.D., adds, "The good news is fiber contains zero calories because we do not digest it. By feeling full we end up eating less over the course of the day...a dieters dream!" So what about high-fiber processed foods that don't "naturally" contain fiber, like ice creams, bars or cookies? Are they as good for us? Says Lisa, "The food industry might say yes, but really they are not. Especially because fruits and veggies are also packed with many other nutrients and phytochemicals."

All in all, though, everyone agrees that fiber, no matter the source (yes, even in that ice cream!), is good for you. Face it. Fiber Rocks!
http://www.hungry-girl.com/askhg/askhgdetails.php?isid=630
High Fiber Health

Fantastic Fiber: Great for Your Heart and Your Waistline

2006-02-08T09:25:00.000-07:00

Dietary fiber is well-known for its effects on heart health. A diet rich in fiber helps reduce blood levels of low-density lipoprotein (LDL), or "bad" cholesterol, without reducing levels of high-density lipoprotein (HDL), or "good" cholesterol.

Soluble fiber may a]so he]p regulate blood sugar in people with diabetes; and it aids in weight loss, both because it is filling and because it helps reduce the number of calories that your body absorbs after a meal.

In fact, the United States Department of Agriculture (USDA) has round that women who raise their fiber intake from 12 grains per day to 24 grams daily absorb approximately 90 fewer calories per day from fat and protein, while men who raise their daily fiber intake from 18 to 36 grams absorb almost 130 fewer calories.

With this in mind, how could you go wrong?

http://www.findarticles.com/p/articles/mi_m0FKA/is_5_66/ai_n5992778
High Fiber Health

Study Reveals Fiber Varieties Provide Distinct Health Benefits

2006-02-06T10:39:00.000-07:00

* Researchers at INSERM and INRA looked at the dietary records of almost 6,000 men and women, which gave them an insight into the different types of fibre - including soluble and insoluble - consumed by this population.

* Although dietary fibre is widely recommended to improve health, the relationship between fibre sources and heart disease risk factors has been little studied, they said.

* The highest total dietary fibre and non-soluble dietary fibre intakes were associated with a significantly lower risk of overweight as well as blood pressure, cholesterol, triacylglycerols, and homocysteine.

* When compared with insoluble fibre, soluble dietary fibre was less effective, they report in this month's American Journal of Clinical Nutrition (vol 82, no 6, pp1185-1).

* Fibre from cereals was associated with a lower body mass index, blood pressure, and homocysteine concentration.

* Fibre from vegetables also appeared to help lower blood pressure and homocysteine concentration while fruit-derived fibre was associated with a lower waist-to-hip ratio and blood pressure.

* Fiber from dried fruit or nuts and seeds was associated with a lower body mass index, waist-to-hip ratio, and fasting glucose concentrations.

* The findings support fibre's protective role against cardiovascular disease and recommendations for its increased consumption, concluded the researchers.

http://www.newstarget.com/016612.html
High Fiber Health

Why eat fruits and vegetables?

2006-02-03T08:20:00.000-07:00

Most of us have heard of colon cancer, sometimes called colorectal cancer. Rectal cancer may be a less familiar term. The rectum, where rectal cancer occurs, is located at the end of the large intestine; it is about 7 inches long. About 1 of 8 deaths from colorectal cancer is due to rectal cancer. Some, but not all, studies of colon cancer have found that high fiber diets reduce risk. Do high fiber diets reduce risk of rectal cancer?

Researchers from the University of Utah examined 952 people with rectal cancer and compared them to 1,205 people without rectal cancer. Subjects were asked to recall their diet two years before the start of the study, which, for the people with cancer, was two years before their cancer was diagnosed. Fruit, vegetables, and whole-grains were associated with a reduced risk of developing rectal cancer. High intakes of dietary fiber also reduced the risk of cancer. While some may question whether a person's diet two years before they are diagnosed with cancer reflects their lifetime diet, these results are consistent with other studies of colorectal cancer that show that diets high in vegetables and fruits can help to protect against this disease.

Vegetarian Journal, by Reed Mangels
http://www.findarticles.com/p/articles/mi_m0FDE/is_3_23/ai_n6140639
High Fiber Health

High Fiber Foods

2006-02-02T09:28:00.000-07:00

High fiber foods have been medically proven to offer multiple benefits.

First and foremost, high fiber foods are enormously beneficial for both intestines and the cardiovascular system. Foods and supplements high in fiber help move food through the intestinal track in a safe and timely manner. In this process, the risk for intestinal cancer is dramatically reduced. Symptoms from other intestinal conditions like irritable bowel syndrome, constipation, and other digestive problems may be alleviated as well. Foods that are high in fiber also absorb "bad" cholesterol, which might otherwise be lodged in the body as arterial deposits, and lead to heart attack and other cardiovascular conditions.

Further, high fiber foods can help people manage their weight in a safe and effective way. Fiber-rich foods make you feel full longer, and as a result, hunger pangs and desires for easy, non-nutritious snacks are reduced. There is also evidence that high fiber foods help control glucose levels, which is obviously beneficial for diabetics, and also for those who have obesity problems stemming from sugar rush/crash cycles.

Beyond weight management, there may be other cosmetic pay-offs as well. A body clean of internal impurities is often reflected in clear, radiant skin and shining, healthy hair. And, for people that suffer from pronounced body odor as a result of internal blockage, people that regularly eat high fiber foods may discover that their perspiration and sweat may, in time, have a more natural, less offensive odor.
by Blaire Chandler-Wilcox
http://www.articleinsider.com/article/191545
High Fiber Health

High-Fiber Diet's Side Effects

2006-02-01T08:12:00.000-07:00

A high-fiber eating plan is important to your health, but fiber can have side effects, including intestinal bloating and gas. These often result not only from what you eat, but how quickly you eat.

If you are adding higher-fiber foods to your diet, incorporate them slowly to allow your body time to adjust to the increase. Chew more slowly to break down the fiber compounds, making digestion easier.

Foods that can cause gas and bloating include:

* Fructose in fruit, honey and soft drinks

* Sugar alcohols found in sugar-free gums and mints

* Foods in the cabbage family

The good news is you don't have to avoid these foods. Making a few adjustments to your diet and the way you eat should help.
http://www.wesh.com/health/4891168/detail.html
High Fiber Health

High Fiber or Low Fat...Which Diet is Best?

2006-01-30T09:53:00.000-07:00

Melissa Montalto has made fiber a priority. And weight gain a thing of the past. "When I know I'm eating a high-fiber diet, and I'm getting all those whole foods, I can focus on that rather than calories, and it seems to keep me at a stable weight."

Melissa's on the right track. A high-fiber diet helps you lose more weight than you may think. In a study, those on a high-fiber diet were half as likely to become obese, according to nutrition researcher Megan McCrory. "Fiber doesn't contain any calories, yet it contains bulk, so when people consume fiber, they consume few calories. So, the trick is learning where the high fiber sources are and seeking them out."

The top sources of fiber are fruits, vegetables, beans, and whole grains like brown rice, whole wheat bread, pasta and cereals. Experts say try to get 25 to 30 grams of fiber a day. Dr. McCrory says, "I think it's not hard once you know how to do it."

Some easy tips -- switch to whole grain breads . Add a handful of nuts to yogurt. Add beans to soups and salads . Also snack on fruits, vegetables, and maybe some popcorn. Melissa Montalto says, "I probably eat about the 30 grams recommended amount per day."

And that's kept her weight under control. Research also shows just twelve extra grams of fiber prevents you from gaining on average eight pounds over several years.
Copyright 2000 - 2006 WorldNow and WFIE
http://www.14wfie.com/Global/story.asp?S=4309352&nav=3w6r
High Fiber Health

Beyond Bread - The Essential High Fiber Diet

2006-01-27T10:12:00.000-07:00

A high fiber diet contains foods that have a lot of fiber. Can it get any more basic than that? How about this one? Fiber has no calories. Are you getting the picture?

Fiberlady knows that changes can be hard at first, especially changes in your diet. She also knows that when you follow a high fiber diet as part of your daily routine, you may feel a wondrous change for the better.

There are no secrets...

Until there is more awareness, obesity will remain an unfortunate and major health issue in today's society. If people would change their food choices to include more high fiber foods and strictly limit the amount of processed foods they consume, the statistics might be reversed. Of course, sedentary lifestyles add to the problem and to the waistline.

There are no surprises...

People who eat high fiber foods weigh less than those that are not on a high fiber diet. High fiber foods keep you feeling fuller for a longer period of time because they take longer to digest. You are much less likely to overeat. When you eat high fiber foods, they generally take more time to actually chew. Have you ever tried to eat a crunchy, chunky apple in a hurry?

Eating fiber-rich foods is great way to lose weight and live a healthy lifestyle. Fiberlady suggests making little changes everyday. If you can change your eating habits, you can change your life.

by Stephanie Shank a.k.a. Fiberlady
High Fiber Health

What Are The Best Sources Of Fiber?

2006-01-24T08:27:00.000-07:00

The following foods are good sources of fiber:

* Whole grains (bran has the highest fiber content); this includes
breads and cereals, whole-grain pastas, and brown rice

* Nuts and seeds

* Legumes (such as dried peas, beans, lentils)

* Fruits

* Vegetables

* A dietary supplement of fiber products such as Citrucel or Metamucil,
which are mixed with water and provide about 4 to 6 grams of fiber
in each 8-ounce glass.

When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.

Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase.
http://www.ehealthmd.com/library/fiber/FIB_where.html
High Fiber Health

High-Fiber Diets Are Good for Women's Hearts

2006-01-23T09:40:00.000-07:00

A new, large population-based study supports the current recommendations for women to increase their consumption of fiber-rich whole grains, fruits and vegetables to protect against heart disease.

In the study, researchers asked female health professionals participating in the Women's Health Study to answer questions on their eating habits. None of the women had a history of cardiovascular disease. The researchers then tracked the nearly 40,000 respondents for an average of six years to see which had heart attacks, strokes, or other signs of heart disease.

They found that the women who ate the most fiber were the least likely to have developed heart disease. Because there was very little difference in the amounts of fiber eaten by the women in this study -- the equivalent of less than one bowl of high-fiber cereal -- the authors suggested that these results may actually be a underestimation of the role of fiber in protecting the heart.
http://www.lifeclinic.com/focus/nutrition/articleView.asp?MessageID=1606
High Fiber Health

Dietary Fiber Fights High Blood Pressure

2006-01-18T08:51:00.000-07:00

A high-fiber diet may help reduce high blood pressure and may even improve healthy blood pressure levels, a new study finds.

Researchers at Tulane University analyzed data on almost 1,500 adults in more than two dozen studies and found that eating between about 7 to 19 grams of fiber a day led to a reduction in both systolic and diastolic blood pressure.

"We performed a comprehensive analysis of data from 25 clinical trials and all the data pointed to one strong conclusion -- adding fiber to a person's diet has a health effect on their blood pressure," lead author and medical student Seamus Whelton said in a prepared statement.

This type of study, called a meta-analysis, combines data from a number of studies to spot trends that otherwise might not be observed. "Analyzing a large number of studies lends strength to the conclusions of clinical trials that involved too few participants [individually] to show an effect of dietary fiber on blood pressure," Whelton explained.

He and his colleagues recommend that people eat fruits and vegetables in order to increase their intake of dietary fiber. Other changes in diet and exercise can also help reduce blood pressure and people should discuss these with their doctor, Whelton added.
Tulane University
Copyright © 2005 ScoutNews LLC
http://www.hon.ch/News/HSN/524295.html
High Fiber Health

Low-Fat, High-Fiber Diet Important

2006-01-17T04:55:00.000-07:00

Tufts professor Jeanne Goldberg told NBC’s nightly news and the Today Show that Americans should not abandon low-fat, high-fiber diets, despite recent claims that the diets don’t lower risk of colon cancer.

Referencing the two studies that started the debate over the diet’s effectiveness, Goldberg told NBC that she believes low-fat, high-fiber diets continue to be very important, refuting claims that diets are ineffective in lowering the risk of colon cancer.

“The findings of this study do not translate to, it’s a waste of time to eat fruits and vegetables and whole grains. Far from it,” Goldberg said. She is one of many experts who are concerned these studies' results will send the wrong message to health-conscious Americans.
http://enews.tufts.edu/stories/042400HighFiberDietImportant.htm
High Fiber Health

High-Fiber Diet Keeps People from Chewing the Fat

2006-01-16T09:29:00.000-07:00

Adding two bowls of high-fiber cereal a day may be an easy way for Americans to reduce their fat intake. Brenda M. Davy, M.S., R.D., reports that men who ate two servings of a high-fiber cereal per day made spontaneous changes to their diets that easily brought them in line with American Heart Association guidelines for fat and cholesterol consumption. Two servings of high-fiber cereal increased the study group's daily fiber intake from an average of 20 grams to an average 30 grams, without any significant increase in total calories. The study participants reduced their daily fat intake by about 10 percent - from 91 grams to 82 grams of fat per day. As a result, saturated fat intake decreased significantly to less than 10 percent of total calories, and average intake of dietary cholesterol decreased 20 percent from an average of 347 milligrams a day to 239 per day. Because high-fiber cereal is very filling, the subjects reported eating fewer fatty foods, and many began choosing cereal as a snack.
http://www.worldhealth.net/p/272,832.html
High Fiber Health

Fiber Diet Plan

2006-01-14T09:22:00.000-07:00

As we know it is important for our health that the food we eat contains high fiber. However, the study conducted by American Dietetic Association's researchers warns that a high fiber diet plan may have side effects such as intestinal bloating. Gas may be another site effect of high fiber diet program.

These site effects from a high fiber diet plan result not only from what we eat, but also how quickly you eat and how fast you chew.

"If you are adding higher fiber foods to your diet, incorporate them slowly to allow your body time to adjust to the increase. Chew more slowly to break down the fiber compounds, making digestion easier," states the research produced by American Dietetic Association's Public Relation Team.

Here are some foods that can cause gas and bloating if included in your healthy diet plan:

* Fructose in fruit, honey and soft drinks

* Sugar alcohols found in sugar-free gums and mints

* Foods in the cabbage family.

Despite the side effects that can cause high fiber diet programs one does not have to avoid these foods. It is better to make some changes in your diet program and the way your eat, namely: eat and chew slowly and make your high fiber diet program or any diet program a healthy diet lifestyle, but not a temporary fix to a problem.
http://www.emaxhealth.com/11/2959.html
High Fiber Health

Is Brown Bread Equal to Whole Grain Bread?

2006-01-12T13:25:00.000-07:00

Being brown doesn't make bread necessary whole wheat or whole grain! Some brown bread indeed is added with brown coloring. You may find it listed on the label usually as "caramel coloring"!!! In addition, the term "multi-grain" bread, "rye" bread, "5 grain" or "7 grain" bread also doesn't mean that they always use whole grain in their formulation. In United States and Canada, only bread labeled with "whole wheat" truly uses whole wheat flour in their processing. Other "wheat bread" may simply use a combination of white refined flour and whole wheat flour. The key word to look for is "whole"!!

Whole grains contain fiber, antioxidants such as vitamin E and selenium, iron, magnesium, zinc and B vitamins. When whole grains are refined, all of the above are completely or partially removed. Among the above, more than 50% of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic Acid), vitamin 6, folate and vitamin E are lost during the milling process. In addition, whole grains also contain lignans, phenolic acids, phytoestrogens, and other phytochemicals may help reduce the risk of heart disease, cancer and diabetes.

By law, the flour manufacturers must fortify white flour with thiamine, riboflavin, niacin, folate and iron to replenish the loss during the refining process. One of the beneficial nutrient fiber is removed in the refining process and hence can be found in abundance in whole wheat bread but not white bread. Fiber not only promotes health, it also help reduce the risk for some chronic diseases. For instance, fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers especially colon and breast cancer. In addition, fiber may help lower the LDL cholesterol (the bad cholesterol) and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes. Last but not least, fiber may help keep you trim as it contains 0 calories and often keeps you feeling full.

Written by Gloria Tsang R.D.
http://www.healthcastle.com/brownbread-wholegrain.shtml
High Fiber Health

Making Gradual Changes To Your Fiber Intake

2006-01-10T10:58:00.000-07:00

Our bodies do not naturally produce the special enzymes needed to digest fiber — which is the reason we don't absorb fiber calories — the food-churning bacteria in our intestines are left to try to break up the matter and push it through our digestive tracts on their own. All this vigorous work has a byproduct. When you work out, you sweat; when bacteria works hard, it produces gases, specifically hydrogen, carbon dioxide and methane.

When you introduce a much larger amount of fiber into your diet than your stomach bacteria is used to, the bacteria get overwhelmed and whip themselves into a frenzy, producing copious amounts of gas and causing bloating. If, however, you slowly increase your consumption of fruits, veggies and whole grains by one serving (approximately five grams) per every couple of days, the bacteria will be able to adapt to handling more and more fiber — and you'll experience fewer tummy problems.

One food you should pay special attention to is cereal. Many cereals are very high in fiber, containing up to 15 grams per serving. Ultimately, this is a good thing, but it might be too much for your stomach in the beginning. To prevent discomfort, start off by adding just a handful of cereal to yogurt in the morning. Once you feel as if your body is fine with this amount, increase it, and keep doing so gradually, until you can move on to a whole bowl of cereal with milk.

The big lesson here is to aim to be consistent and balanced in your healthful eating. Making gradual changes to your intake of fiber — or any food, for that matter — can also help you identify which foods are at the root of any negative reactions, such as gastrointestinal distress or allergies.
by Evelyn Tribole, R.D.
http://www.lifetimetv.com/reallife/df/diet/expert/nutrition_qa_gas.html
High Fiber Health

High-fiber fat replacement may help trim waistlines

2006-01-08T12:27:00.000-07:00

Z-trim, a natural food ingredient made from crop-processing byproducts, such as oat, soybean, or rice hulls, may be on its way to commercialization. It has been found to act as a satisfactory fat replacement in many processed foods, helping to give them pleasing texture, mouth feel, body, and moisture retention.

Tests have shown that Z-trim works well in dairy products, baked goods, pasta, snack foods, ground meats, and nutritional drinks. It adds no calories and provides insoluble fiber that aids digestion.

Developed in 1995 and patented in 1998, it was originally licensed by FiberGels Technologies, Inc., and more recently was acquired by Circle Group Internet, Inc., of Mundelein, Illinois. With demand for carbohydrate-based fat replacements rising, the company plans to seek commercial food processors to help market Z-trim. Forecasts have predicted a potential $360 million market by 2004.
by George E. Inglett
http://www.findarticles.com/p/articles/mi_m3741/is_8_51/ai_106650582
High Fiber Health

Study Finds That High Fiber Fruit, Vegetable and Nut Diet Lowers Cholesterol

2006-01-07T10:47:00.000-07:00

Whole-grain, high-fiber foods help with weight control

2006-01-06T07:50:00.000-07:00

Walk into any supermarket or pick up any popular magazine, and you'll see recommendations to eat a low-carb diet to promote weight loss. This issue's Nutrition Hotline examines many of the fallacies associated with Atkins-type diets. A recent study adds additional support to those questioning recommendations to reduce dietary carbohydrate. Researchers from Harvard University differentiated between diets that are high in carbohydrate from whole grains and high-fiber foods and diets that consist mainly of refined-grain products. They studied more than 74,000 women for 12 years. Their results? Women who ate more whole grains weighed less than women who ate fewer whole grains. Women with the highest intake of dietary fiber had a 49 percent lower risk of major weight gain than did women with the lowest fiber intakes. The bottom line? If you're trying to control your weight, focus on high-fiber foods like fruits, vegetables, and whole grains and eat fewer refined-grain products.
by Reed Mangels
http://www.looksmartdiet.com/p/articles/mi_m0FDE/is_2_23/ai_n6021651 High Fiber Health

High Fiber or Low Fat...Which Diet is Best?

2006-01-05T10:19:00.000-07:00

Melissa Montalto has made fiber a priority. And weight gain a thing of the past. "When I know I'm eating a high-fiber diet, and I'm getting all those whole foods, I can focus on that rather than calories, and it seems to keep me at a stable weight."

Melissa's on the right track. A high-fiber diet helps you lose more weight than you may think. In a study, those on a high-fiber diet were half as likely to become obese, according to nutrition researcher Megan McCrory. "Fiber doesn't contain any calories, yet it contains bulk, so when people consume fiber, they consume few calories. So, the trick is learning where the high fiber sources are and seeking them out."

The top sources of fiber are fruits, vegetables, beans, and whole grains like brown rice, whole wheat bread, pasta and cereals. Experts say try to get 25 to 30 grams of fiber a day. Dr. McCrory says, "I think it's not hard once you know how to do it."

Some easy tips -- switch to whole grain breads . Add a handful of nuts to yogurt. Add beans to soups and salads. Also snack on fruits, vegetables, and maybe some popcorn. Melissa Montalto says, "I probably eat about the 30 grams recommended amount per day."

And that's kept her weight under control. Research also shows just twelve extra grams of fiber prevents you from gaining on average eight pounds over several years.

by Shannon Samson
http://www.14wfie.com/Global/story.asp?S=4309352&nav=3w6r
High Fiber Health

How to Increase Fiber in your Diet

2006-01-04T21:03:00.000-07:00

Eating foods that are high in fiber can help relieve some problems with constipation, hemorrhoids, diverticulosis, and irritable bowel syndrome. Dietary fiber may help lower your cholesterol levels. It also may help prevent heart disease.
You might try the following ideas for increasing fiber in your diet:

* Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white rice.
* Eat bran cereal for breakfast. Check package labels for the amounts of dietary fiber in each brand. Some cereals have less fiber than you might think.
* Add 1/4 cup of wheat bran (also called miller's bran) to foods such as cooked cereal, applesauce, or meat loaf. You can buy this in health food stores and many grocery stores.
* Eat cooked beans each week.
* Eat at least five servings of fruits and vegetables each day.

Start slowly. Many people notice bloating, cramping, or gas when they start to add fiber to their diet. Making small changes in your diet over a period of time can help prevent this. Start with one of the changes listed above, then wait several days to a week before making another change. If one change does not seem to work for you, try a different one.

It is important to drink more fluids when you increase the amount of fiber you eat. If you do not already drink more than six glasses of liquid a day, drink at least two more glasses of water a day when you increase your fiber intake.

COPYRIGHT 2004 American Academy of Family Physicians
COPYRIGHT 2004 Gale Group
http://www.findarticles.com/p/articles
High Fiber Health

High-fiber fruits lower heart disease risk

2006-01-04T12:01:00.000-07:00

Eating a couple of apples a day may significantly cut heart disease risk, according to a study published in the February 23, 2004 issue of Archives of Internal Medicine.

To estimate the association between dietary fiber intake and risk of coronary heart disease, researchers evaluated data from 10 prospective cohort studies in the U.S. and Europe involving 91,058 men and 245,186 women. Researchers recorded the amount of fiber in participants' diets over a period of 6-10 years. Nine of the 10 studies reported that higher fiber consumption correlated with reduced heart disease risk. For every 10g of fiber consumed per day, the risk of developing heart disease decreased 14%, and the risk of dying from heart disease decreased 27%.

Researchers did not identify a specific protective mechanism in this study, although fiber has been shown to reduce heart disease risk in many ways, such as by improving blood lipid profiles, lowering blood pressure and improving insulin sensitivity, the study noted.

Apples are one of the richest sources of fruit fiber. A medium apple contains about 5g of fiber.

COPYRIGHT 2004 Business News Publishing Co.
COPYRIGHT 2004 Gale Group
http://www.findarticles.com/p/articles/mi_m3289/is_5_173/ai_n6035312
High Fiber Health

What’s so great about fiber?

2006-01-03T07:25:00.000-07:00

Fiber is a type of carbohydrate found in fruits, vegetables, and grains. Why is fiber such a big deal? Not only do fibrous foods contain many vitamins and minerals, fiber also packs health benefits including:

* Delaying sugar into the blood stream – slows how quickly sugar goes
into your bloodstream and therefore may reduce peaks of blood sugar levels
* Reducing body weight – helps to make you feel full longer
and may displace “empty calorie” foods
* Reducing blood cholesterol – if you have heart problems or
high cholesterol, eating high fiber foods may help to reduce
your blood cholesterol levels
* Alleviating constipation – helps to improve regularity.

How much fiber should I have each day? The American Dietetic Association recommends 20-35 grams of fiber per day. The average American only gets 12 grams of fiber each day. Focusing on vegetables, fruits and whole grains will be a great start to getting your fill of fiber.

A word of caution… start slow when adding fiber to your diet. Add a few grams of fiber so your body can adjust to additional fibrous foods. Too much fiber at once can lead to bloating, gas, and diarrhea. Drink extra water to help soften fiber.

An added bonus! When counting carbohydrates, you can subtract the grams of fiber from the total carbohydrates because fiber goes undigested in the body! This applies if the food contains 5 or more grams of fiber. If you were eating ½ cup of cooked mixed vegetables that contains 7 grams of total carbohydrate and 5 grams of fiber, you could subtract 5 grams of fiber from 7 grams of total carbohydrate and know that you are digesting only 2 total grams of carbohydrates!

So, now that you are motivated to increase your fiber intake, focus on plant foods – fiber is only found in plants. Start slow and strive for at least 20 grams of fiber a day. Bulk up the fiber in your diet and reap the benefits!

http://diabetesplanner.com/articles
High Fiber Health

The benefits of high fiber breakfast

2006-01-02T11:44:00.000-07:00

High fiber cereal, non-fat milk and fruit make an ideal breakfast that cuts down the risk of many health problems.

Doctors at Harvard University present a round-up of recent research on the advantages of eating breakfast. Did you know that men who miss breakfast are four times more likely to be obese, for example? A healthy breakfast will have high fiber cereal - look for one with six grams of fiber per serving - non-fat milk or yoghurt and some fruit. This makes meal packed with great nutrients.

If you want toast, make it wholemeal and don't use a spread with trans-fats. Eggs are fine once in a while, but one study showed that men with diabetics eating more than one egg a day had double the risk of heart disease. And there is no evidence that eggs high in omega-3 fats or organic eggs offer any real health benefit. Many typical breakfast foods like croissants and bacon are too high in fat or salt - and the same goes for fast food breakfasts. Choose your breakfast wisely and eat it regularly and you'll reap many benefits.
http://www.healthandage.com/
High Fiber Health

High Fiber Menus Throughout the Holidays with the Glycemic Index

2005-12-23T10:05:00.000-07:00

And what do you want for Christmas this year, asks Fiberlady? GI? GI Joe? Sorry, but I cannot consciously support the military-industrial complex by purchasing idols of warmongers for children to reenact their misplaced power. Okay, go ahead. Tell Santa.

The only GI that I can conscientiously promote is the Glycemic Index otherwise known as the GI. Originally used to manage diabetes, the theory behind the Glycemic Index is simply to reduce insulin-related problems by identifying and monitoring foods that have the greatest effect on your blood sugar.

If you want to learn (it's as easy as buttering a carrot bran muffin), here's how it works. The Glycemic Index system ranks foods from 0 (good) to 100 (not so good) according to the effect on blood sugar levels after eating. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body, keeping blood sugar levels fairly tame. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels quickly surge.

Here's a simple comparison. White bread (GI=70), not a high fiber food by any means, is digested almost immediately to glucose, causing blood sugar to spike rapidly. Brown rice (GI=59), however, is digested more slowly, causing a lower and more subtle change in blood sugar. Once more. By eating a cup of All Bran cereal (GI=51), your blood sugar level will sustain you longer than a cup of corn flakes (GI=83). The numbers say it all. Corn Flakes brings up your blood sugar faster than All Bran. When blood sugar rises and falls rapidly, the body is stimulated to eat again. What? Never during the holidays.

During the holiday season you need to be particularly aware of a high fiber diet of which many are low to intermediate-GI foods. Otherwise you will be seeking a serious weigh loss plan in the new year from overeating refined and processed foods, i.e. cakes, pies, cookies.

To stave off the indulgences, eat low-GI foods such as beans, vegetables, fruits and certain whole-grains. These choices also effect the amount of fat absorbed in the body, and less calories to burn off. You stay full and away from that beckoning buffet! Fiberlady reminds you that they don't call it the holiday spread for nothing.

High fiber foods are crucial when balancing a low glycemic diet. Your blood sugar will maintain a slow, even rate so you can ease your way through holiday gatherings without too many ups and downs. You really can't fumble this balancing act because high fiber foods provide the perfect safety net on the Glycemic Index. It might be enough reason to bring GI Joe home for the holidays.

By Stephanie Shank a.k.a. Fiberlady
High-Fiber-Health

High-Fiber Foods Help with Weight Control

2005-12-22T10:08:00.000-07:00

Walk into any supermarket or pick up any popular magazine, and you'll see recommendations to eat a low-carb diet to promote weight loss. This issue's Nutrition Hotline examines many of the fallacies associated with Atkins-type diets. A recent study adds additional support to those questioning recommendations to reduce dietary carbohydrate. Researchers from Harvard University differentiated between diets that are high in carbohydrate from whole grains and high-fiber foods and diets that consist mainly of refined-grain products. They studied more than 74,000 women for 12 years. Their results? Women who ate more whole grains weighed less than women who ate fewer whole grains. Women with the highest intake of dietary fiber had a 49 percent lower risk of major weight gain than did women with the lowest fiber intakes. The bottom line? If you're trying to control your weight, focus on high-fiber foods like fruits, vegetables, and whole grains and eat fewer refined-grain products.

Vegetarian Journal, March-April, 2004 by Reed Mangels
http://www.findarticles.com/p/articles/mi_m0FDE/is_2_23/ai_n6021651

High-Fiber-Health

Benefits of Flax seed in Heart Disease and Cholesterol Lowering

2005-12-21T10:25:00.000-07:00

Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the chance of a heart attack.

Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.

Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.
by Gloria Tsang R.D.

http://www.healthcastle.com/flax.shtml

High-Fiber-Health

Fiber - Importance in Your Diet

2005-12-20T10:45:00.000-07:00

Fiber, roughage, bran, plant bulk ... whatever you call it, we know it's important to health. Dietary fiber has been shown to protect us from heart disease, bowel disease, including constipation and diverticulosis, and obesity. It may also help to reduce blood sugar levels in people with diabetes.

You should eat between 25 and 30 grams of fiber each day to gain these health benefits. Most Americans consume only 10 to 12 grams a day. A few small changes could help alter that dramatically.

Fiber is found only in plant foods. Fruits and vegetables are a good source of fiber, especially if you eat them fresh with the skin on. Fiber is also found in whole-grain breads and cereals. You must read the ingredient list on the food label to make sure it says "whole grain". Otherwise, you may be consuming brown coloring without any additional fiber.

Beans and other legumes are an excellent and inexpensive source of fiber. Food labels also list fiber content. Foods with more than 4 grams of fiber are considered to be good sources.

The easiest way for most of us to get more fiber in our diets is to eat a high-fiber cereal for breakfast each morning. Products such as Fiber One and All Bran provide up to 13 grams of fiber in a single serving. If they aren't tasty enough, you can always combine them with your favorite cereal.

http://www.baptistonline.org/health/library/nutr4824.asp
High-Fiber-Health

Friendly fiber - brown rice consumption boosts fiber intake

2005-12-19T10:02:00.000-07:00

The next time you decide to break your low-fat diet by having a Chinese dinner with all the trimmings at Chew Sum Fat, you could at least attempt to increase your nutritional intake. Talk the server into letting you substitute brown rice for white. Your fortune cookie could read: "You will boost your fiber intake by more than 200 percent." Ancient Chinese secret? Naw, it's just that brown rice is the whole grain, so it still contains its fiber-rich bran--and more B vitamins too.
Copyright 2003 Primedia Intertec, a Primedia Company.
http://www.findarticles.com/p/articles/mi_m0FKA/is_4_65/ai_98921144

High-Fiber-Health

Diet High In Carbs & Low In Fiber Increases Risk Of Type 2 Diabetes

2005-12-18T09:28:00.000-07:00

Harvard researchers prospectively examined the association between glycemic index, glycemic load, and dietary fiber and the risk of type 2 diabetes.

Since increasing evidence suggests an important role of carbohydrate quality in the development of type 2 diabetes, in 1991 Harvard researchers prospectively examined the association between glycemic index, glycemic load, and dietary fiber and the risk of type 2 diabetes in 91249 young women who completed a semiquantitative food-frequency questionnaire that assessed dietary intake. The women were followed for 8 years for the development of incident type 2 diabetes, and dietary information was updated in 1995.

They identified 741 incident cases of confirmed type 2 diabetes during 8 years (716 300 person-years) of follow-up. After adjustment for age, body mass index, family history of diabetes, and other potential confounders, glycemic index was significantly associated with an increased risk of diabetes (multivariate relative risks for quintiles 1-5, respectively: 1, 1.15, 1.07, 1.27, and 1.59; P for trend equals 0.001). Conversely, cereal fiber intake was associated with a decreased risk of diabetes (multivariate relative risks for quintiles 1-5, respectively: 1, 0.85, 0.87, 0.82, and 0.64; P for trend = 0.004). Glycemic load was not significantly associated with risk in the overall cohort (multivariate relative risks for quintiles 1-5, respectively: 1, 1.31, 1.20, 1.14, and 1.33; P for trend equals 0.21).

The researchers concluded: "A diet high in rapidly absorbed carbohydrates and low in cereal fiber is associated with an increased risk of type 2 diabetes."

American Journal of Clinical Nutrition, Vol. 80, No. 2, 348-356, August 2004
http://natamcancer.org/page26.html
High-Fiber-Health

The Gift of Fiber

2005-12-17T09:16:00.000-07:00

A few simple changes to your holiday cooking and baking can make a big difference in your family's health. Adding fiber to foods can lower cholesterol levels, prevent gastrointestinal disorders, forestall coronary artery disease, and reduce obesity and the risk of diabetes. Guidelines recommend 30-35 grams total dietary fiber daily. Here are some easy ways to increase the fiber in your meals.

* Eat high-fiber cereal or add unprocessed bran to your regular breakfast cereal.

* Use bran when making meatloaf, bread, muffins, cake or cookies.

* Use whole-grain breads made with 100 percent whole-wheat flour.

* Substitute whole-wheat flour for half of regular flour in baking.

* Use brown rice, barley, whole-wheat pasta, and bulgur.

* Eat high-fiber snacks such as dried fruits, raw vegetables, low-fat popcorn, and whole-grain crackers.

* Add kidney or garbanzo beans to canned soups and salads.

* Use barley in soups and stews.

copyright 2004 Saturday Evening Post Society
http://www.findarticles.com/p/articles/mi_m1189/is_6_276/ai_n6258446
High-Fiber-Health

Flaxseed: As Good As It Gets

2005-12-16T07:27:00.000-07:00

Flax could be the treasure at the end of your search for the perfect high fiber food. Flax is an oil seed productively grown in rich river valleys throughout the world. It has by far the highest amount of dietary fiber of any healthy foods. It offers soluble and insoluble fiber, a whopping 26%. One ounce of flaxseed provides 32% of the USDA's Reference Daily Intake of fiber.

Not only is flax a high fiber food, it also has protein, vitamins and minerals, and lignans. Since you're wondering, lignans are plant fibers with phytonutrients and antioxidants found in such high fiber foods such as soybeans, broccoli, some berries and pumpkin seeds.

Flax has the highest amount of lignans than other foods, about 100 to 400 times more. Neither wheat bran, rye, soybeans nor oats can compare with the amount of lignan found in flaxseeds.

High fiber friends, beware! Flax oil does not have the fiber benefit that the ground seed supplies.

The benefits of fiber from flax are only available in ground flaxseed. The body cannot get the necessary lignans and alpha linolenic acids from the indigestible unground flaxseed. It must be ground before it is consumed using a coffee grinder or blender.

It is recommended taking flaxseed twice a day. Mix ground flaxseed with your favorite beverage. It takes no time at all and will supply you with the high fiber count of 10 grams of fiber.

But this isn't the only way to have your flax. You can add ground flaxseed to bread, biscuits, muffins, cookies, cakes, waffles, or pancakes. Kids can use it as a topping on yogurt or ice cream. Try it sprinkled on pizza...they'll love it.

Another good reason to include flaxseed in your high fiber health regime is because of its high amount of alpha linolenic acid (ALA), a type of omega-3 fatty acid.

Flax's high fiber content makes it nature's lubricant and helps to prevent constipation and promotes good colon health. It absorbs and transports fats along the digestive tract at a quicker pace. Your weight is managed because of the fullness flax provides when consumed. It even promotes healthy hair and skin.

Today, flax is experiencing an amazing revival among nutritionists, health-minded folk and savvy cooks. If you want a high fiber food that does it all, flax is as good as it gets.

by Stephanie Shank a.k.a. Fiberlady
High-Fiber-Health

High Fiber Health Throughout the Holidays With The Glycemic Index

2005-12-15T10:17:00.000-07:00

And what do you want for Christmas this year, asks Fiberlady? GI? GI Joe? Sorry, but I cannot consciously support the military-industrial complex by purchasing idols of warmongers for children to reenact their misplaced power. Okay, go ahead. Tell Santa.

The only GI that I can conscientiously promote is the Glycemic Index otherwise known as the GI. Originally used to manage diabetes, the theory behind the Glycemic Index is simply to reduce insulin-related problems by identifying and monitoring foods that have the greatest effect on your blood sugar.

If you want to learn (it's as easy as buttering a carrot bran muffin), here's how it works. The Glycemic Index system ranks foods from 0 (good) to 100 (not so good) according to the effect on blood sugar levels after eating. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body, keeping blood sugar levels fairly tame. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels quickly surge.

A GI value tells you only how rapidly a particular carbohydrate turns into glucose. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. Adding protein and/or fat or increasing acidity may alter the GI of any given carbohydrate-laden food.

Here's a simple comparison. White bread (GI=70), not a high fiber food by any means, is digested almost immediately to glucose, causing blood sugar to spike rapidly. Brown rice(GI=59), however, is digested more slowly, causing a lower and more subtle change in blood sugar. Once more. By eating a cup of All Bran cereal (GI=51), your blood sugar level will sustain you longer than a cup of corn flakes (GI=83). The numbers say it all. Corn Flakes brings up your blood sugar faster than All Bran. When blood sugar rises and falls rapidly, the body is stimulated to eat again. What? Never during the holidays.

During the holiday season you need to be particularly aware of a high fiber diet of which many are low to intermediate-GI foods. Otherwise you will be seeking a serious weigh loss plan in the new year from overeating refined and processed foods, i.e. cakes, pies, cookies.

To stave off the indulgences, eat low-GI foods such as beans, vegetables, fruits and certain whole-grains. These choices also effect the amount of fat absorbed in the body, and less calories to burn off. You stay full and away from that beckoning buffet! Fiberlady reminds you that they don't call it the holiday spread for nothing.

High fiber foods are crucial when balancing a low glycemic diet. Your blood sugar will maintain a slow, even rate so you can ease your way through holiday gatherings without too many ups and downs. You really can't fumble this balancing act because high fiber foods provide the perfect safety net on the Glycemic Index. It might be enough reason to bring GI Joe home for the holidays.

by Stephanie Shank a.k.a Fiberlady
High-Fiber-Health

How much fiber is enough?

2005-12-14T07:23:00.000-07:00

Most health organizations agree that adults should consume between 20 and 35 grams of dietary fiber each day. If, like many Americans, you have not been consuming enough fiber, it is probably best to gradually increase your intake. This should eliminate minor problems some people experience with a rapid increase in fiber intake, including stomach and intestinal discomfort and gas.

With a little planning, it is easy to reach your dietary fiber intake goal. The dietary fiber content of packaged foods is listed on the Nutrition Facts Panel. By taking a minute to read food labels, you can begin to make good dietary fiber choices. Adding a serving of red kidney beans (half cup) to your chili adds 6.5 grams of fiber. A wheat bran-rich cereal can provide as much as 15 grams of fiber per serving whereas other cereals (although nutritionally beneficial in other ways) may provide less than one gram of fiber per serving. If you do not enjoy high-fiber choices, mixing a high-fiber cereal with a low-fiber cereal is one way to get some of the benefits of both.

http://www.ific.org/foodinsight/1999/ma/fiberfi299.cfm
High Fiber Health

High Fiber Foods: How To Head Off Holiday Indulgences

2005-12-13T14:33:00.000-07:00

Everybody knows this one. That nasty burning feeling in your throat after you unwisely devour just one more helping of Grandma Betty's double layer praline pumpkin chiffon pie. Indigestion is what most people know as heartburn. Burping, bloating and gas are all typical and socially challenging symptoms of common indigestion.

Don't think you have to avoid friends and family. Simply eat early, eat less, and stay away from foods that are the culprits of your discomfort. A fiber rich diet that includes soluble and insoluble fibers like vegetables, legumes, whole grains is a mainstay for subduing holiday overeating.

Including high fiber foods, not only during your holiday meals but in your everyday menus, is your strongest bet for improving your digestion and general health. Fiber not only reduces your risk for certain diseases and conditions such as high cholesterol, diabetes, heart disease and colon cancer, but your body is better able to detoxify all that you dump into it. There is less stress on your immune system.

Fiber’s greatest (and longest, if you are measuring your colon) benefit is assisting your 30-foot digestive system in improving its speed and efficiency. By speeding up the digestive process, constipation becomes a word less uttered. Naturally, sticking to a high fiber diet has many more substantial health benefits.

For starters, high fiber foods soak up fats. You eliminate most fiber without it being totally digested or absorbed into your bloodstream. That means no calories. Your high fiber meal soaks up water like a sponge and gives you that "full" feeling. While your intestines roll merrily along, the soluble fiber is truly curbing your appetite as your stomach slows down its emptying time. Your digestive system has more needed time to absorb the good nutrients from the fiber-rich food you just ate.

Fiber also binds with some carbohydrates to slow down their rate of absorption and digestion. If you suffer much from mood and energy swings, a high fiber diet around the holidays will keep your blood sugar level more balanced. This might just help you tolerate listening to Uncle Harry's fishing stories again this season.

Stephanie Shank
High Fiber Health

10 Easy Ways to Boost Your Daily Fiber

2005-12-12T09:20:00.000-07:00

1. Consume whole fruits and vegetables instead of juice. The peels on apples and the white pith on oranges are rich sources of fiber, as are potato skins.

2. Cut back on refined foods. "Enriched flour" means the product was originally impoverished. In many refined foods, the fiber-containing parts have been removed.

3. Try a daily yogurt smoothie (See School-ade) made in the blender with a couple handfuls of fresh fruits, such as strawberries, bananas, papaya, blueberries, and pears. Blend in a heaping tablespoon of psyllium husks. Drink it quickly before it gels.

4. Snack on dried fruits, such as apricots, figs, prunes, and raisins.

5. Use whole grains instead of white. White bread and white rice have had the fiber processed out of them. (This is why white bread and white rice have a reputation for being constipating.) Instead use whole grains: bread made with whole wheat flour, whole grain cereals that contain wheat bran or oat bran, whole grain cornmeal, wheat germ, and barley. Instead of white rice, use brown or wild rice.

6. Be a bean freak. Nearly all varieties of beans are a rich source of fiber, especially kidney beans, which can be served in many forms, such as in salads, soups, bean burritos, or chili.

7. Dip it. A chickpea dip (i.e. hummus) is nutritious and fiber-rich.

8. Choose a high-fiber cereal. If you find that high-fiber cereals are not the most palatable, try mixing a couple of tablespoons of All-Bran or psyllium husks with your favorite cereal to boost the fiber content. Add lots of milk, rice beverage, or juice and enjoy.

9. Choose your lettuce wisely. Iceberg lettuce is useless as a source of fiber and any other nutrients. Spinach and romaine lettuce are healthier choices.

10. Fresh fruits have more fiber than canned fruits because much of the fiber is in the peel, which is usually removed in processing.

Article Source
High Fiber Health

Dietary Fiber Does Help Prevent Colon Cancer

2005-12-10T08:14:00.000-07:00

Colon cancer takes the lives of more than 28,540 American men each year, and it kills nearly as many women, placing it second only to lung cancer on the list of cancer killers. New studies show that dietary fiber, previously thought to not aid against colon cancer, has a large role in preventing it, according to the August issue of the Harvard Men's Health Watch from Harvard Medical School.

Many studies have shown other benefits of fiber as well, such as reducing the risk of diabetes, intestinal problems, and heart disease. A Harvard study, for example, found that over six years, the men who ate the most fiber (averaging 28.9 grams a day) had 41% fewer heart attacks compared with the men who ate the least. Scientists have also linked a high-fiber diet to a 42% reduction in the risk of diverticulosis. That's a big benefit, since half of all Americans over age 60 have this intestinal condition.

The Institutes of Medicine have set new daily fiber intake targets for men at 38 grams for those under 50 and 30 grams for men over 50. That's more than twice the amount in the average diet, but if the scientists are right, eating that much fiber could reduce the risk of colon cancer by 40%, reports the Harvard Men's Health Watch.

"You stand to gain a lot from dietary fiber, but to get all these benefits, you need to eat a good mix of high-fiber foods," says Dr. Harvey Simon, editor in chief of the Harvard Men's Health Watch. Fiber is found in abundance in vegetable products such as the bran of whole grains, the leaves and stems of plants, and nuts, seeds, fruits, and vegetables.

Christine Junge of Harvard Health Publications
Article Source

High Fiber Health

Blood pressure rising? Eat more fiber

2005-12-09T08:52:00.000-07:00

Eating a high-fiber diet can lower high blood pressure and even improve healthy blood pressure levels, say Tulane University researchers in a study published in the March 2005 issue of the Journal of Hypertension.

"We performed a comprehensive analysis of data from 25 clinical trials and all the data pointed to one strong conclusion -- adding fiber to a person's diet has a healthy effect on their blood pressure," says Seamus Whelton, lead author and a medical student at the Tulane University School of Medicine. "Analyzing a large number of studies lends strength to the conclusions of clinical trials that involved too few participants to show an effect of dietary fiber on blood pressure."

The data represented 1,477 adult study participants. People who ate 7.2 to 18.9 grams of fiber a day experienced a reduction in both systolic and diastolic blood pressure. Studies that continued for eight or more weeks also showed significant reductions in blood pressure.

The researchers recommend that people add fruits and vegetables to their diets in order to increase dietary fiber intake. People can also get dietary fiber in pill form, Whelton says.

"Other lifestyle changes can also help reduce blood pressure," Whelton added. He encourages people with high blood pressure to talk with their physician about lifestyle changes, including diet and exercise habits.

Whelton and his team called for further research into the role dietary fiber can play in reducing blood pressure.
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High Fiber Health

Fiber: A help during the holidays

2005-12-08T08:16:00.000-07:00

Although it’s part of a healthy diet, most
Americans skimp on the recommended daily
amount of 30 grams of fiber. But realize that
fiber also goes a long way in helping keep
weight in check. Think about fiber’s positive
effects if you’re getting ready to overindulge
in holiday treats:

Fiber increases the feeling of fullness
and reduces hunger between meals.
People on higher-fiber diets tendency
to lose weight easier. Studies have shown
that people on unrestricted diets that were
higher in fiber lost more than four pounds
in three months.

Because the body can’t absorb most of the
fiber in foods, it passes through your
gastrointestinal tract without leaving behind
any calories.

Fiber attracts water, which help you
feel full long before you’re able to stuff
yourself with excess calories.

It also makes you chew longer, which
gives your stomach more time to tell your
brain that it’s full.

Some types of fiber and their ability to
hold on to water can help delay the emptying
of the stomach. That allows food and nutrients
to hang around longer, reducing the feeling of hunger.

Now that's something Santa's little helpers can't do.
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High Fiber Health

Fiber: low fiber diet

2005-12-07T09:14:00.000-07:00

Dietary fiber is the indigestible portion of plant foods and an important nutrient for health. Most Americans consume less fiber than their body requires for optimal function. A low fiber diet contributes to constipation, bowel irregularity, and bowel diseases like colon cancer. Low fiber diets have caused Americans to become big consumers of laxative and stool softening agents. Most of these agents would not be needed if people added more fiber to their diets.

The recommended intake of dietary fiber is 25 to 30 grams per day. The average American adult consumes only 10 to 12 grams of fiber each day. Many consume a diet high in animal and processed foods that contain little or no fiber.

High fiber diets not only promote bowel regularity, they also reduce our risk of breast and colon cancer. Fiber also helps to reduce cholesterol and blood glucose levels.

Some intestinal disorders require low fiber diets during acute flare-ups. These include:

* intestinal inflammation
* Crohn's disease and
* diverticulitis

For these disorders, a low fiber diet is followed only for a short time as advised by a healthcare provider. A high fiber diet is normally resumed once the acute symptoms have subsided.

Fresh fruits and vegetables are excellent sources of fiber as are whole grain breads, cereals, pastas, brown rice, and beans.

Source
High FIber Health

High Fiber Diet Highly Effective in Lowering Cholesterol

2005-12-06T06:40:00.000-07:00

A diet rich in fruits, vegetables and nuts may reduce cholesterol levels and consequently lower the risk of heart disease as effectively as state-of-the-art drug therapy, results of a recent study reveal.

However, the diet contains three to four times more fiber - mostly from leafy vegetables - than the traditional Western diet and may be difficult to adhere to.

A significant percentage of adults in the Western world are candidates for cholesterol-lowering drugs. Possibly a better way forward, nutritionally and environmentally, is to retrace our steps to the original diet of humans and incorporate more plant foods in today's diets.

The researchers investigated the effects of three diets on 10 healthy individuals. Each person followed a vegetarian diet rich in fruits, vegetables and nuts containing 100 grams of fiber; a diet of mostly cereals and legumes, containing 40 grams of fiber; and a low-fat diet that contained 25 grams of fiber, for 2 weeks. Nutrition guidelines recommend that most people consume 25 to 35 grams of fiber daily. Each diet was separated by 9 months and contained about 2,500 calories a day, according to the report in the April issue of Metabolism.

After just 1 week, individuals on the high-fiber diet lowered total cholesterol by about 20% and reduced LDL (''bad'') cholesterol by about 30%.
SOURCE: Metabolism 2001.

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High Fiber Health

Fiber And Coughs

2005-12-05T10:41:00.000-07:00

If you have had a persistent cough and nothing seems to help, try eating more fiber. A new study at the University of California at Davis suggests fiber may help protect the lungs from ailments like a cough with phlegm.

The study of 44,000 people found that people who ate the most fiber had the lowest rate of problems like a productive cough.

Fiber-rich foods like apples, pears and soy products appeared to have the biggest lung protecting benefits.

Researchers believe the protective benefit comes from specific antioxidants called flavonoids in these foods.

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High Fiber Health

Make Plans Now for Diabetes-Healthy Holiday Gatherings and High Fiber

2005-12-04T11:03:00.000-07:00

Holiday gatherings and parties pose a special challenge for people with diabetes. The key to a diabetes-healthy gathering is having a variety of healthy food selections.

If you have diabetes, follow these tips to help keep your blood sugar level in the normal range throughout the holidays and the winter months ahead:

* Eat a low-calorie, healthy snack before you leave home. That way you won't overeat when you get to the party.
* Have a plan for what, when, and how much you will eat. Check out the buffet table and then select the healthy foods that fit your meal plan.
* Contribute your favorite healthy dish to the holiday buffet.
* Eat slowly and enjoy every bite. Eating slowly reduces your chances of eating too much.
* Drink water. Water is the healthy, no-calorie beverage.

If you are hosting a holiday gathering, here are just a few ideas of what you can do to help your guests with diabetes:

* Offer a variety of low fat, high fiber foods. That means fresh fruits and vegetables, grilled or broiled lean meats, fish, and turkey and chicken without the skin. Cut down on mayonnaise, oil, and butter and increase fiber with whole grain breads, peas, and beans.
* Transform traditionally high fat and high calorie foods into low fat healthier versions. For example, use nonfat or 1 percent milk instead of whole milk or cream. Try low fat cottage cheese and plain yogurt instead of cream cheese.
* Be supportive of your family members and friends with diabetes. Encourage loved ones to stay in control of their disease. If you see them slipping, don't chastise or scold them--keep encouraging them.

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High Fiber Health

Holiday Temptations

2005-12-03T09:04:00.000-07:00

December is when most of us put on those extra pounds from eating too much of the wrong foods. If we take an inventory of our health, set some goals and lay down a few rules, we will not have as much weight to lose in January.

Now, let's take an inventory. Do we weigh more or less than twelve months ago? Are we exercising? Are we eating plenty of fresh fruit and vegetables? Are we eating whole wheat bread and pastas instead of the white ones? Are we watching our salt, fat and sugar consumption? Are we drinking 8 glasses of water a day?

If you are like me and find it hard to stay on track this month, then let's set some goals. My biggest temptation is from double dipped chocolate pecans. The other goodies my patients bring in the office are also very tempting. I am setting a goal to eat fruit and just a few of the other treats. I also have a goal to eat just a few of the double dipped chocolate pecans instead of the whole bag.

Before going to a party or a function, eat a healthy-filling snack at home. When I know I will be facing tempting food, I usually drink the fiber drink I recommend with grund flaxseeds and oat bran mixed in apple juice.

It helps to have rules to follow before indulging at holiday meals and parties. Eat lightly and get plenty of exercise the day before and the day after a party or dinner. If it is a buffet, start with the raw vegetables, salads and fresh fruit. Choose the sandwiches made with whole wheat bread and chicken or turkey instead of ham. It also helps to keep the calories down if you avoid foods that have mayonnaise in them. When you get to the sweets, hopefully you'll only have room for just a small sampling. Drink water instead of punch or eggnog.

When preparing your holiday foods, use healthier ingredients. Substitute whole wheat flour for white flour and cut back on the fat, salt and sugar. If you usually serve ham, have turkey instead. Desserts made from scratch are much healthier than those out of a box or the grocery store. Do like Cindy does and study the recipe ahead of time and make the necessary changes in order for it to be healthier. When you cut the butter in half, it still tastes just as good. The same goes for the salt and sugar.

Here are a few tips for you as we approach a new year. The cost of exercise equipment can be deducted this year from your income tax. There are certain criteria you have to meet, so check with your accountant. Also, check with your physician to see if there are any overdue tests you need to have done this month before you have to start all over on your health insurance deductible. The mammogram, the PSA, the potassium level if you are on a fluid pill, the occult blood test or better yet, a colonoscopy could all be considered. A cholesterol check, including something called "lipoprotein little-a" could put you in the mood for eating right over the holidays.

By Robert M.Richey,M.D.
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High Fiber Health

Fat fighting foods: these easy fiber fixes fight hunger and promote health

2005-12-02T09:02:00.000-07:00

On top of scrambling a dozen egg whites, grilling four chicken breasts, opening three cans of tuna and scheduling your pre- and post-workout supplements and shakes, fiber might be the furthest thing from your mind. But it could also be just the weight-loss edge you need. Along with providing myriad health benefits, dietary fiber can help you control hunger and lose weight.

How does fiber help? "First is the chew factor," notes Leslie Bonci, MPH, RD, director of sports-medicine nutrition at the University of Pittsburgh Medical Center. "Foods that have fiber take longer to eat.

"Second, foods that have fiber take a little longer to empty from the digestive tract, so you feel fuller longer," adds Bonci, a spokesperson for the American Dietetic Association and author of the ADA's Guide to Better Digestion (2003).

"Third, foods that have soluble fiber, such as oatmeal and mature beans, help stabilize blood sugar over the day, so you don't feel as hungry," she explains.

Seems like you'd be foolish not to have fiber if you're trying to control your weight. Since fiber also helps prevent cancer, heart disease, diabetes and other maladies, you should be screaming for fiber by now.

Muscle & Fitness, June 2004 by Jo Ellen Krumm
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High Fiber Health

Controlling Holiday Appetites Naturally With Fiber

2005-12-01T09:45:00.000-07:00

Sometimes you just need a little help with your weight loss efforts, especially during the holidays. The holidays are infamous for bringing holiday spreads that can make any dieter cringe – appetizers, drinks, meals and desserts all add to unwanted holiday weight gain. But with the right knowledge, and the right tools, you can help suppress unruly appetites and boost your metabolism to help you keep your weight maintenance goals and avoid holiday weight gain.

Fiber is a type of carbohydrate that cannot be digested by the body. As it moves through the digestive tract it may bind to some of the fat present there from the foods you’ve just eaten, preventing it from being absorbed into the body. The fiber and whatever fatty substance it is bound to, such as triglycerides or cholesterol, is excreted in the stool and adds bulk, which supports colon health. Focusing on a fiber-rich diet may help you lose weight as fiber aids weight loss in these three ways:

1 - Fiber-rich foods may decrease fat-absorption
2 - Eating fiber gives you a feeling of fullness, thus suppressing appetite
3 - Foods high in fiber are generally low in calories. All three factors help support and optimize your weight loss efforts

Enjoy your guilt-free holiday eating!

http://www.lifescript.com/channels/healthy_living/
Holiday/controlling_holiday_appetites_naturally.asp

High-Fiber-Health

Low-carb... and high fiber?

2005-11-30T07:40:00.000-07:00

Say "low carb," and immediately visions of steak and eggs dance in your heads. Folks somehow have this notion that your mouth will never again chomp into a sandwich or that your diet will devoid on anything fiber-filled.

Phooey, I say! It doesn't have to be that way. You can have your low carb and get fiber too! Here's how.

There is a simple math equation that you need to do to understand how this works. Fiber is a non-nutritive substance that aids in digestion. It isn't processed in your body like say, a donut would be (which is completely fiberless and filled to overflowing with sugar).

Donuts, when eaten in any kind of quantity, will tend to grow you a rather large posterior. While fiber, eaten in any kind of quantity, will improve your digestion without getting you fat.

Take vegetables for example. Potatoes, corn and a few others aren't going to be too low carb friendly, but check out my friend broccoli. With a carb count of 1.9 grams per 1/2 serving, the fiber content is 1.1 grams. That means the net carb value is only 0.8. Not too shabby!

Artichoke hearts have 7.8 grams of carbs per 1/2 cup and yet the fiber count is 6 grams. It's easy to see why donuts do what they do now, isn't it?

Fiber is also easily obtained through certain seeds like flax and flaxmeal, which makes a great hot cereal. As a matter of fact, 1/4 cup of flaxmeal hot cereal has 13 grams of carbs, but 6 grams of fiber for a net carb count of 7 grams. Compared to the same amount of oatmeal with 18 grams of carbs, 3 grams of fiber for a net carb count of 15 grams. See the difference?

Leanne Ely, CNC
http://sheknows.com/about/look/2333.htm
High-Fiber-Health