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Increasing the fiber in your diet has been shown to: reduce your cholesterol Mario Gomez Germany Jersey , 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 Marco Reus Germany Jersey , 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) Marc-Andre ter Stegen Germany Jersey , pears, peaches and grapes; the skins of vegetables, seeds; oat bran, dried beans, oatmeal, barley Manuel Neuer Germany Jersey , rye, and prunes. Insoluble fibers include the meat of fruits and vegetables, dried beans, wheat bran, seeds, popcorn Lukas Podolski Germany Jersey , 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 Leroy Sane Germany Jersey , 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 Kevin Volland Germany Jersey , 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 >&link_code=as2&camp=1789&tag=icobweb-20&creative=9325 or go to Empty Canoe Publishing and order your copy of The Way.
Earlier I talked about creating roles for yourself in every area of your life Karim Bellarabi Germany Jersey , then using these roles to organize the outcomes you desire rather than simply living your life around a to-do list. I never realized how powerful roles can be until I started using them consistently.


The human mind has the ability to adopt a new identity in the blink of an eye. This can be observed in a person who is said to have "multiple personality disorder". The effects of MPD aren't just psychological. It's been said by Dr. Bernie Siegel, who studied MPD, that marks on patients would disappear and reappear depending on the identity they thought they were. Even patients eye color would change right before his very eyes!


To a lesser degree, whether we know it or not, we all have multiple personalities. Our personalities change drastically depending on who we are with, and where we are. We wouldn't talk to our grandma the same way we'd talk to our best friend. We wouldn't talk to a police officer the same way we talk to our mother.


The transition from personality to personality for most people is unconscious. And unlike MPD where values and beliefs change radically from personality to personality Julian Weigl Germany Jersey , most people maintain the value system at their core and just change their style of interaction.


So why am I telling you all of this? Because I want you to first become aware of the power in the roles you play every day unconsciously. Do you like the roles you play in every area of your life? If you had to label them what would they be? "Disgruntled Employee?", "Jealous Spouse??? Cherished Friend?".<. Cheap Jerseys Cheap Jerseys China Cheap Jerseys China Cheap Authentic Jerseys Cheap NFL Jerseys Cheap Jerseys China Free Shipping Cheap Jerseys Wholesale Cheap Soccer Jerseys Cheap NHL Hoodies Cheap Football Shirts