14
February
2012
AN APPLE A DAY
How fiber plays an important role in health and wellness.
This excerpt is from an article on obesity from the Life Extension Foundation (www.LEF.org). •Soluble fiber-rich bread improved glycemic control, reduced blood pressure, and decreased cholesterol and triglyceride levels (Nizami et al 2004).
•Consumption of an additional 14 g of fiber per day for more than two days was associated with a 10 percent decrease in calorie intake and body weight loss of 1.9 kgover 3.8 months (Howarth et al 2001).
•A prospective cohort study showed that weight gain is slowed...
•Consumption of an additional 14 g of fiber per day for more than two days was associated with a 10 percent decrease in calorie intake and body weight loss of 1.9 kgover 3.8 months (Howarth et al 2001).
•A prospective cohort study showed that weight gain is slowed...
with higher intake of high-fiber, whole-grain foods, whereas study subjects put on more weight when consuming refined-grain foods (Liu et al 2003).
•A prospective, randomized, double-blind study showed that soluble fiber supplements can increase post-meal satisfaction (satiety) significantly (Heini et al 1998).
•A randomized controlled clinical trial demonstrated that soluble fiber can lower lipids and plasma glucose levels (Aller et al 2004).
•A clinical trial suggested that a diet rich in fiber may lower blood pressure moderately (He et al 2004).
•A highly regarded study in the New England Journal of Medicine showed that a high-fiber diet (50 g fiber, including 25 g soluble and 25 g insoluble) lowered 24-hour plasma glucose and insulin concentrations (Chandalia et al 2000).
Soluble fiber is found in oat bran, barley, vegetables, fruits, and other foods. However, for weight-management purposes, it is important to have soluble fiber before every meal. Therefore, soluble fiber supplements (such as powders or capsules) should be kept where meals are consumed, such as the kitchen or the office. I don't know where the proverb "an apple a day keeps the doctor away" originated from, but you have to agree that some of the best wisdom you've gained has old school flavor. God is awesome, and I say that because, 1, he is, and 2, everything that is right for the body he has already provided.
Our job is to understand how best to use what we have. When I was growing up, my mom's insistance of eating vegetables with every meal didn't fall on deaf ears, because if I didn't eat what was there at the dinner table, I didn't eat. I was conditioned to eat vegetables because we got them fresh, and the cook was good. Being in an area where there were orange, apple, avocado, coconut, and mango trees provided snacks that were satisfying because of being fibrous and being able to climb the trees to get them, FREE.
I ate pecans and walnuts a lot also because we got them fresh and inexpensive. I know thos days are long ago, but because of having those habits early in my life, it is easier for me to understand how it affects my eating habits now, and in turn affects my health and wellness.
And by reading more articles that tell of the studies to back up the benefits of fiber in controlling weight, cholesterol, blood sugar, insulin resistance,and blood pressure, it increases my confidence in continuing those types of eating habits.
The apple you see in The Biggest Winner 90 Day Challenge logo is not there by chance. It is such a simple food, but yet provides tremendous remedies. Try snacking on more nuts, fruits, and vegetables between your breakfast, lunch, and dinner.
This will help to keep your blood sugar levels from spiking, you will also decrease your appetite as you stay consistent with this. I also encourage you to do your own research on the benefits of nuts, fruits, vegetables, and other high-fiber foods for weight management AND health improvement.
Please hit me up with any comments or questions, and as always, Keep moving, Keep improving.
WB
•A prospective, randomized, double-blind study showed that soluble fiber supplements can increase post-meal satisfaction (satiety) significantly (Heini et al 1998).
•A randomized controlled clinical trial demonstrated that soluble fiber can lower lipids and plasma glucose levels (Aller et al 2004).
•A clinical trial suggested that a diet rich in fiber may lower blood pressure moderately (He et al 2004).
•A highly regarded study in the New England Journal of Medicine showed that a high-fiber diet (50 g fiber, including 25 g soluble and 25 g insoluble) lowered 24-hour plasma glucose and insulin concentrations (Chandalia et al 2000).
Soluble fiber is found in oat bran, barley, vegetables, fruits, and other foods. However, for weight-management purposes, it is important to have soluble fiber before every meal. Therefore, soluble fiber supplements (such as powders or capsules) should be kept where meals are consumed, such as the kitchen or the office. I don't know where the proverb "an apple a day keeps the doctor away" originated from, but you have to agree that some of the best wisdom you've gained has old school flavor. God is awesome, and I say that because, 1, he is, and 2, everything that is right for the body he has already provided.
Our job is to understand how best to use what we have. When I was growing up, my mom's insistance of eating vegetables with every meal didn't fall on deaf ears, because if I didn't eat what was there at the dinner table, I didn't eat. I was conditioned to eat vegetables because we got them fresh, and the cook was good. Being in an area where there were orange, apple, avocado, coconut, and mango trees provided snacks that were satisfying because of being fibrous and being able to climb the trees to get them, FREE.
I ate pecans and walnuts a lot also because we got them fresh and inexpensive. I know thos days are long ago, but because of having those habits early in my life, it is easier for me to understand how it affects my eating habits now, and in turn affects my health and wellness.
And by reading more articles that tell of the studies to back up the benefits of fiber in controlling weight, cholesterol, blood sugar, insulin resistance,and blood pressure, it increases my confidence in continuing those types of eating habits.
The apple you see in The Biggest Winner 90 Day Challenge logo is not there by chance. It is such a simple food, but yet provides tremendous remedies. Try snacking on more nuts, fruits, and vegetables between your breakfast, lunch, and dinner.
This will help to keep your blood sugar levels from spiking, you will also decrease your appetite as you stay consistent with this. I also encourage you to do your own research on the benefits of nuts, fruits, vegetables, and other high-fiber foods for weight management AND health improvement.
Please hit me up with any comments or questions, and as always, Keep moving, Keep improving.
WB
About the Author
Willie Bell
I enjoy being a source of motivation and knowledge for people looking to make a physical transformation. I believe a healthy body requires a healthy mind and that consistency is key. The apostle Paul said in Philippians 4:13, I can do all this through him who gives me strength.
So "Keep Moving, Keep Improving".
Electrical Systems Engineer by day.... Fitness Nut the rest of the time!
Willie walks his talk, or better says, "runs" his talk. He is active in several yearly runs, obstacle courses, and bike rides. He is also the Host of the Annual 'Give and Grow Games' affectionately known as the Willie Bell Fitness Challenge.
So "Keep Moving, Keep Improving".
Electrical Systems Engineer by day.... Fitness Nut the rest of the time!
Willie walks his talk, or better says, "runs" his talk. He is active in several yearly runs, obstacle courses, and bike rides. He is also the Host of the Annual 'Give and Grow Games' affectionately known as the Willie Bell Fitness Challenge.
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Comments (2)
whats the deal with glutten???
now our bread is bad???
or..........did Monsanto add some more bad chemicals to the food supply?
Gluten is a large, water-soluble protein that creates the elasticity in dough. It’s found in grains such as wheat, rye, barley, triticale, and oats. These days it’s also found in additives like thickeners and fillers used in everything from lunch meat to soup to candy.
Gluten sensitivity or intolerance, once thought to be rare, is now believed to affect a third of the population. (Some believe this number is substantially higher.) It’s considered a genetically influenced, life-long autoimmune disease, but it sometimes doesn’t manifest itself until a person is in their thirties or even forties. When an affected person eats or drinks something containing gluten, the protein initiates a kind of allergic reaction in the body, resulting in some level of inflammatory reaction. The reaction can vary significantly from person to person and can manifest itself in a wide variety of initial symptoms that include: dermatitis, fatigue, joint pain, acid reflux, abnormal menses, and infertility. Some gluten sensitive people are asymptomatic, at least for a certain period of their lives.