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Batavia, NY 14020
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Family Health 


A DESIGNED PRINCIPLE :

NUTRITION & FIBER

The Standard American Diet (SAD) has been shifting, resulting in dramatic changes in the health of the American people. Today more calories come from sugar (simple carbohydrates) than from starch (complex carbohydrates) and more than one third of the calories come from fat. Americans are eating too much of nearly everything-- Too much sugar, too much fat, too much cholesterol and too much salt. We are paying a high price for privilege.....in needless disease, disability and premature death.

People used to think that refinement was good because it got rid of  useless roughage. Now we are learning how necessary fiber is in protecting us from certain cancers, stabilizing blood sugar, controlling weight, and preventing gastrointestinal problems such as gallstones, hemorrhoids, diverticulitis and constipation.? As we learn that refinement robs food of most of its fiber and nutrients, and processing adds calories, subtracts nutrition, and contributes scores of chemical additives, we may be willing to make the changes. People are realizing that meat and dairy products should be used sparingly. While they carry nutrients, most are too high in fat, cholesterol, protein, and calories, are loaded with hormones and pesticides, and contain virtually no fiber.

We should be eating more complex carbohydrates---whole plant foods. People know it and science confirms it. The road to better health and longer life detours around fast-food outlets and depleted foods. Instead, the road leads us back to the gardens and farmlands of our country—fresh fruits, crisp vegetables and kernels of golden grain.

The principle NUTRITION has many features. We will be covering one feature at a time to make our journey together smoother. At times we will be taking a pause from the principle NUTRITION and taking a look a one of the other principles listed in the acronym “NEWSTART”. It is important to start adding some of the other principle into our lifestyle before we can discuss all the aspects of NUTRITION. We will be stopping along the way to take a peek at some of the lifestyle diseases that have been caused by Western thinking. We will also be talking about the “essentials” to help us implement the principles into our individual program.

Remember, it may not be as hard as you think. A healthy lifestyle is only a choice away. Success begins with the small choices that make a big difference.

ONE STEP AT A TIME: WHAT TO DO

THE WONDERS OF FIBER

The most essential change one could make in their eating pattern is to

include more fiber in ones diet. Fiber is an important step in the

journey to better health. When foods are refined, 22 vitamins and

minerals are lost during the refining process.

What is Fiber?

Fiber is the framework of plants.

Kinds of Fiber

There are many kinds of fiber that fall into two categories:

those that dissolve in water ( soluble fiber) and those that don’t

(insoluble fiber).

All fiber foods contain water insoluble fiber. This is

the fiber that helps the food move through the colon faster. It also may

protect against colon cancer, diverticulosis, and hemorrhoids. Food

sources include whole grains, vegetables, fruits (especially berries),

beans, nuts, seeds.

Soluble fiber on the other hand, is the type that affects

blood cholesterol levels. Soluble fiber attaches itself to cholesterol

and other by-products of fat digestion, and pulls them right out of the

body. Without soluble fiber’s action most of the leftover cholesterol is

reabsorbed into the blood stream, adding to the already high levels in

most Westerners. Food sources include fruits, beans, and oats.

Where do we find Fiber?

Fiber is abundant in all unrefined plant foods. Eating a variety of

fruits, vegetables, whole grains, legumes(beans) assures you of getting

a plentiful supply that the body needs. Surprisingly, animal foods do

not contain any fiber. Neither does juice. And since animal products

make up more than 30 percent of the calories of the Standard American Diet, and much of the rest comes from sugars and other refined foods, the result is that most Westerners get less than one third of the fiber they need each day. Fiber is not something you can sprinkle on a plate of steak and eggs and make it ok. It would take a whole bottle of fiberpills to supply the fiber contained in a bowl of whole-grain cereal topped with strawberries. Fiber-poor foods are hazardous to your health. Focus on whole-grain cereals and breads, fresh fruit and vegetables, and plenty of beans and other legumes.

This is the healthiest, safest, cheapest and best way to get the fiber you need.

Why Eat Fiber Foods?

1. They control your appetite.

 They fill you up, and keep you full longer.

Fiber helps reduce between meal snacking.

 Creates energy.

 Reduces your craving for sweets

2. Help you Reach and Maintain Your Healthy Weight

 Fiber foods are low in calories

 Fiber foods also boost your metabolism and speed the burning of

 calories. 

Readjusts hormones - one of these hormones is THYROID

HORMONE. Below your Adam's apple, your thyroid gland

manufactures a hormone called T4, so named because it has four

iodine atoms attached. This hormone has two possible fates: It can

be converted into the active form of thyroid hormone called T3,

which boosts your metabolism and keeps your body burning

calories or it can be converted into an active hormone called

REVERSE T3. This results in slowed metabolism.

Diets rich in complex carbohydrates means more T4 converted to

T3 and your metabolism gets a good BOOST. Diets low in complex

carbohydrates means more T4 converted to REVERSE T3 and

slowed metabolism.

3. Provides Vitamins, Minerals, Antioxidants, and Phytochemicals.

4. Enhances your Immune System

5. Provides Balance by slowing down the rate at which nutrients enter

 the bloodstream. This helps smooth out the ups and downs of blood

 sugar levels and...Helps to balance blood sugar levels and provides

 more consistent energy throughout the day. A stabilized blood

 sugar relieves most hypoglycemia (low blood sugar) and aids in the

 control of diabetes (high blood sugar).

 

 Helps to balance hormones associated with PMS and menopause.

 

Helps balance blood pressure and blood cholesterol levels. Soluble  fiber attaches itself to cholesterol and other by-products of fat  digestion and pulls them right out of the body.

6. You will have a Healthy Digestion

 Reduces constipation

 Reduces the risk of colon disease

7. Slows the aging process

APPLICATION: HOW TO DO IT

Simple Ways to Increase Your Fiber:

~Eat more Whole Grains. Choose whole grain breads and pasta. Eat them at every meal.

~Eat more High-fiber Cereals. Eat oatmeal, seven grain cereal, or other hot cereals for breakfast. Choose cold cereals that are high in fiber. Eat more Fruit. Eat fruit for desert. Eat two different fruits for breakfast each morning.

~Eat more Vegetables. Eat more vegetables with your meals. Eat at least three vegetables for supper.

~Eat more Beans. Put beans in your salads. The more you eat beans the easier it will be for you to digest beans. Start with small quantities and slowly increase the number of times per week that you eat them. Chew them thoroughly.

HIGH FIBER FOODS

(The recommended daily intake: 30-50 grams of dietary fiber)

~Beans 1 c 16 grams

~Whole grains 1 c 4-6 grams

~Raw vegetables 2 c 6-9 grams

~Cooked vegetables. 1 c 6-9 grams

~Fruit 1c 4- 10 grams

~Meat and juice = 0 fiber

CHOOSE:

~Bread -at least 2 grams of Dietary Fiber per slice

~Ready to eat cereal--at least 3-5 grams of Dietary Fiber per serving.

YOUR CHALLENGE: YOU CAN DO IT !

Start replacing fiber-free foods with fiber-filled foods in your diet. It

is easy to get enough fiber when you are choosing more fruits,

vegetables, whole grains and beans.

And remember Health is by Choice….not by chance! The choice

is yours. You don’t have to be a statistic. By adopting a better diet and

wiser lifestyle habits, you can live longer, feel better and enjoy a

healthier, more productive life.

 ~*~

Nancy Schmieder works with the Better Living Ministries in Wayland , NY as a Certified Lifestyle Consultant and Specialist. The Better Living Ministries is a Community Resource for Lifestyle Education and Support. Health by Choice is a practical, simple journey on how to incorporate healthy habits into your lifestyle. Nancy is a Mother of five and she lives with her family in Springwater , NY . Her e-mail address is n.schmieder@frontiernet.net

 

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