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
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
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
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
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
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.
Reduces your craving for sweets
2. Help you Reach and Maintain Your
Fiber foods are low in calories
Fiber foods also boost your metabolism
and speed the burning of
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
more T4 converted to REVERSE T3 and
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
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 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
~Raw vegetables 2 c 6-9
~Cooked vegetables. 1 c
~Fruit 1c 4- 10 grams
~Meat and juice = 0 fiber
~Bread -at least 2 grams of Dietary Fiber per slice
~Ready to eat cereal--at least 3-5 grams of Dietary Fiber per
YOUR CHALLENGE: YOU CAN DO IT !
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