Nutrition Information |
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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
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MORE RESOURCES: A Florida beach town wants to crack down on vacation rentals. 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Is this to Tackle Over Tourism? - Travel And Tour World Why Spain Cracking Airbnb and Short Rentals? Is this to Tackle Over Tourism? Travel And Tour World DeSantis vetoes short-term vacation rental bill Florida Phoenix Vacation Rentals: How to Shrink Your Carbon Footprint The New York Times The Surprising Positive Benefits of Short-Term Vacation Rentals Palm Springs Life Florida Gov. DeSantis vetoes vacation rental bill that gave state more authority Tallahassee Democrat Buckingham Vacation Rentals Visit Lake Tahoe Maui County weighs phasing out vacation rentals Hawaii Tribune-Herald Honolulu Has Been Fighting Over Illegal Vacation Rentals Since The 1970s Honolulu Civil Beat Maui County’s Move Against Vacation Rentals Likely To Bog Down In Court Honolulu Civil Beat Maui Council Budgets $300,000 To Study Impacts Of Eliminating 7,000 Vacation Rentals Honolulu Civil Beat Maui County’s vacation rentals at 49.3% occupancy in June, down double-digits from last year Maui Now Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change - Honolulu Civil Beat Lee Cataluna: Phasing Out 7,000 Vacation Rentals On Maui Would Be A Sea Change Honolulu Civil Beat Enjoy Snowy Days and Starry Nights at This Winter Cabin Airbnb in Massachusetts - Only In Your State Newsom signs consumer protection bills on vacation rentals, overdraft fees and credit scores Capital Public Radio News Hawaii lawmakers take aim at vacation rentals after Lahaina wildfire amplifies Maui housing crisis The Associated Press Hawaii’s vacation rentals total nearly 6% of housing supply Hawaii Tribune-Herald The 3 Best Airbnb App Alternatives for Vacation Rentals MUO - MakeUseOf Whitefish makes headway on shutting down illegal vacation rentals whitefishpilot.com Draft short-term vacation rental policy heats up debate of South Maui Community Plan update Maui Now Enjoy Snowy Days and Starry Nights At This Winter Cabin Airbnb in Kentucky Only In Your State Enjoy Snowy Days and Starry Nights at This Winter Cabin Airbnb in New Jersey Only In Your State Spain probes Airbnb over unregulated rental offers Investing.com Vacasa Lost 9% of Its Vacation Rentals in the Last Year, Doesn’t See Profitability in 2024 Skift Travel News Indian Rocks Beach prepares for legal fight after rejecting vacation rental compromise ABC Action News Tampa Bay Vacation rentals bill shelved: Council decides contentious measure too complicated in current state West Hawaii Today Embrace the Chill More Ways Than One at This Cozy Winter Getaway in Maryland Only In Your State Biggest vacation rental gotchas to avoid this holiday season The Seattle Times Vacation Rentals Industry Grows at a Rapid 12.4% CAGR, With Europe Leading the Charge and Asia-Pacific Emerging as the Fastest-Growing Region by 2031 Travel And Tour World DeSantis vetoes bill over vacation rental regulation Tampa Bay Times Vacation rental crackdown may lower condo prices in Maui County UH System Current News Short-Term Dwelling and Vacation Rental Licensing Boulder County (.gov) 8 Frank Lloyd Wright Locations You Can Rent for Vacation Midwest Living Cocoa Beach cracks down on misleading vacation rental ads amid resident complaints WKMG News 6 & ClickOrlando Amid housing crisis, Maui commission considers phasing out thousands of vacation rentals Hawaii News Now A new vacation rental problem travelers need to know about The Seattle Times Can you still get a rental this summer on Cape Cod? 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