An Apple a Day, Does Keep the Doctor Away

Increasing the fiber in your diet has been shown to: reduce your cholesterol, reduce your hunger, lower your fat absorption, reduce surges in insulin levels, help with weight loss, lower the risk of colon cancer, and lower your risk of heart disease. WOW! Sounds like a miracle cure - where can I get this stuff? The answer: At your grocery store.

Old Ben Franklin, citing in Poor Richard's Almanac 250 years ago stated "An apple a day keeps the doctor away." Well he was right. Not only because the apple contains vitamins and minerals, but also because it is a major source of fiber. Maybe three apples a day keeps three doctors away!

What is fiber? Well, it is basically indigestible complex carbo-hydrates that come from plant foods. What your Grandma called "roughage" is called fiber by scientists. When you look at some food labels, fiber is often listed under carbohydrates - but it is not a single food or substance and by itself has no calories because your body cannot absorb it.

There are actually two types of fiber and they have different health benefits. The two types are "water soluble" and "water insoluble". Soluble fibers include the skins of fruits such as apples, oranges (not the orange peel, but the white material after you peel it), pears, peaches and grapes; the skins of vegetables, seeds; oat bran, dried beans, oatmeal, barley, rye, and prunes. Insoluble fibers include the meat of fruits and vegetables, dried beans, wheat bran, seeds, popcorn, brown rice, and whole grain products such as breads, cereals, and pasta.

Bran of course does bulk up the diet and results in larger, softer stools. But it actually does more than prevent constipation - there are clear data showing that fiber also reduces the risk of colon cancers. The "stickiest" kinds of fiber are the gums and pectins (soluble fiber) and they help keep cholesterol under control by removing bile acids that digest fat. Bile acids, which promote better digestion, unfortunately also contribute much to the "reabsorption" from the bowel wall of our bodies own "home-made" cholesterol. Every gram of fiber intake per day reduces your total blood cholesterol by approximately one point. The same class of fibers may help regulate blood sugar as well. This latter feat is accomplished by coating the bowel's lining and delaying stomach emptying. As a result, fiber can slow sugar absorption after a meal and may reduce the amount of insulin needed to keep blood sugar at the right levels. Reducing the over-production of insulin is a major factor in reducing obesity.

Insulin "resistance" (abnormally high insulin levels) is common in very obese patients and may be a factor in "obesity begets obesity". Fiber is also a weight watchers dream since fibers called cellulose and hemicelluloses take up space in the stomach, making us feel full; thus lowering total caloric intake at meal time. Popular agents such as Metamucil are actually an important part of many weight reduction diets as they slow down absorption of sugars taken in as part of most meals - promoting further weight loss.

The average American gets only 14 grams of fiber per day in their diet. Most scientists agree that the optimal amount is closer to 35 grams per day. Increasing the consumption of "complex" carbo-hydrates is the best way to increase fiber intake. Fiber supplements are also available at the grocery. However, be aware that a large increase in your fiber intake over a short period of time may result in bloating, diarrhea, gas and general discomfort. It is important then to increase the fiber amount in your diet gradually over a period of time (up to three weeks) to allow your "gut" to acclimated and avoid abdominal side-effects.

Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.

Dr. John Rumberger is the Author of The WAY Diet, The complete lifestyle plan to live longer, reduce stress, and lose weight the healthy way. To purchase The Way Diet simply go to http://www.amazon.com/exec/obidos/redirect?path=ASIN/0974993387
&lin k_code=as2&camp=1789&tag=icobweb-20&creative=9325
or go to Empty Canoe Publishing http://www.emptycanoe.com and order your copy of The Way.

Alexis limo rentals ..
In The News:

A Google DeepMind team has developed an artificial intelligence system that can play video games like a human and take native language commands from players.
Four of the largest school boards in Ontario, Canada have launched lawsuits against TikTok, Meta, and Snapchat, claiming that they have impacted students' thinking and behavior.
Finalists for the inaugural Women’s Prize for Nonfiction, aimed at addressing the gender imbalance in nonfiction publishing, were unveiled on Wednesday.
Tech guru Kurt "CyberGuy" Knutsson breaks down whether the government is watching citizens and what they can do to protect online privacy.
A benchmarking group for artificial intelligence has released new results evaluating the speed of hardware in running AI applications and responding to users.
Sierra Space’s Dream Chaser spaceplane provides a glimpse into the future of space travel. Traveling to space may become a part of everyday life.
The new European Hyperloop Center in the Netherlands aims bring in a new era of transportation. The center will use a steel tube as a proving ground for testing the new vehicle.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
While it may be incredibly tempting to have a “go with the flow" mindset like the rest of your vacation, your technology definitely should not be compromised while traveling.
Have you ever accidentally deleted an app from your iPhone that you’ve already paid for? Don't worry. We’ve got a trick that will help you get it back without having to buy it again.
Apple's new Journal app has raised privacy concerns among Apple's userbase. Tech expert Kim Komando examines social media rumors and explains what steps to take to protect yourself.
Although Facebook has denied that our phones listen to us, they do have other ways of finding out what we are talking about, listening to and searching for.
With the integration of OpenAI technology, Figure 01 has taken a significant leap forward, showcasing the potential of robots to understand and interact with us on a personal level.
Port Ellen, newly reopened whisky distillery in Scotland, is using SmokeDNAi technology to understand mouth-feel and flavors during the whisky maturation process.
Telly, a smart TV firm, is promising to give out their 4K 55-inch TV for free. What must you give in return? The innovative, yet potentially unsettling, answer might shock you.
The moment a spam invite hits your calendar, it’s like an uninvited guest at a party. So, what do you do? Show it the door.
Identity thieves are now targeting children and are making large sums of money by exploiting children's identities, possibly hurting their financial future.
There's a clever way to change the notification sounds on your Android without having to look at your screen. Kurt "CyberGuy" Knutsson explains.
If your bank accounted has been hacked, there are a number of steps you can take to prevent it from happening again. Kurt "CyberGuy" Knutsson explains.
Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.
The Wave House, a data center in Heidelberg, Germany, is the the largest 3D-printed building in Europe. Its walls were built in about 140 hours.
Some government agencies around the world are struggling to meet their staffing goals when it comes to hiring artificial intelligence experts.
Google Maps' recent upgrades have introduced real-time ETA and turn-by-turn directions to your phone's lock screen while you are traveling.
Kat Cammack says AI could disrupt the 2024 election. A report says shared AI image tools generate election disinformation in 41% of cases and voting disinformation in 59% of cases.
Deepfakes have become commonplace, and the technology is only getting better, but there are certain elements that might give away the fact that an image is AI-generated.

Protein, Carbs and Fat: Learn How to Diet with Macronutrients

Weight loss plans are almost always trying to get you... Read More

Lawsuits on Foods and Diets

The dangers of processed foods and diets Why is that... Read More

The Five Keys to Healthy Eating

1. Enjoy what you eatWhether someone is following the Atkins... Read More

Body Calling: Maintaining Excellent Health

Our bodies are truly incredible machines. What makes cells healthy?... Read More

What To Eat When You Are Sick

Did you know that the food you eat when you... Read More

How Essential Fatty Acids Improve Your Brain Power and Mental Health

What is your brain made ofOver 50% of your brain... Read More

Dietary Guideline USA

Are you sick and tired of the confusion about our... Read More

pH and Weight Loss

THE RISKNo doubt you've heard of the increasingly popular "raw... Read More

Who Said Bananas Are Not Good For You?

After reading this, you'll never look at a banana in... Read More

The Top 10 Ways to Improve Your Diet, Your Health & Your Life!

Because I believe diet and exercise are so important, I'm... Read More

Eating On the Go: Healthy Choices While You Travel

If you have a business trip tomorrow morning, you've probably... Read More

Food Sources That Boost Glutathione Naturally

Copyright ? 2004 priya shah Glutathione, the body's... Read More

Cherries Taste Great and Build Health

You must add some fresh cherries, which are now in... Read More

You Dont Have to be Wealthy to Eat Well: The Truth about Your Grocery Budget

Many people complain that organic foods are more costly than... Read More

Antioxidants - Add a Lean, Muscular Body to the List of Benefits!

I'm sure by now you've heard all about the amazing... Read More

Protective Effects of Omega-3 Fatty Acids

Omega-3 appear to reduce the risk of heart attack. A... Read More

Dietary Sources of Glutathione

DIETARY SOURCES OF GLUTATHIONE: Glutathione (GSH) is an antioxidant and... Read More

Fasting & Enemas...For A Clean Body Detox

A hundred years ago, life was very different here on... Read More

Simple Easy Health and Home Fixes From The Days Gone By

How did we cure ourselves of many aches pains and... Read More

Starbucks and Children Health Risks

Do you know the risks to daily intakes of Starbucks... Read More

The Ugly Truth About Food

At any grocery store in North America right now, there... Read More

Artificial Sweeteners - Are They Safe?

To research the health risks Sweet 'N Low and other... Read More

The Dangers of Honey

Before we get to honey we have a question from... Read More

Introduction to Detox Diets

Detoxifying the body has become an apparent key preventative measure... Read More

Post Nasal Drip

Post nasal drip is a sensation of mucous build up... Read More

car service from Midway Alsip ..