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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: Maui Backs Off Rental Ban As Tourism Stalls Out Beat of Hawaii Camp Margaritaville $107M expansion to bring new homes to Crystal Beach Houston Chronicle Maui Panel Starts Deliberations On Short-Term Rental Phase-Out Honolulu Civil Beat 20 Unique Airbnbs Ranked: From Treehouses to Shipwreck Stays Good Housekeeping Maine’s top court tosses dispute over Bar Harbor luxury vacation rental Bangor Daily News Maui’s vacation rental conversion bill remains in limbo Honolulu Star-Advertiser Here’s Why Honolulu Doesn’t Enforce Law Against Short-Term Rental Companies Honolulu Civil Beat Capital One Travel Adds Vacation Rentals — And You Can Earn 5x Miles on Venture Cards Upgraded Points Maui's Vacation Rental Debate Turns Ugly Planetizen Professional Insights: Team culture hidden engine of vacation rental success - Hopkinton Independent Professional Insights: Team culture hidden engine of vacation rental success Hopkinton Independent Aspiring vacation rental hosts in Mission Beach may have a shot at getting a coveted license San Diego Union-Tribune A novel idea for Maui’s housing crisis: Using vacation rental profits for residents’ down payments Maui Now Inside The ‘Out-Of-Control’ Debate Over Axing Maui Vacation Rentals Honolulu Civil Beat Maui vacation rental bill continues to draw passionate testimony from both sides Hawaii Public Radio Maui Vacation Rental Showdown Vote Happens July 2 Beat of Hawaii Maui Gets $1.6B—Can Vacation Rentals Survive What’s Coming? Beat of Hawaii Maui Council hears another 70 testifiers on vacation rental phase-out bill; still more to come Maui Now How do short-term vacation rentals affect Hawaiʻi Island's economy? Hawaii Public Radio Emotions Are High As Maui Considers Phasing Out Short-Term Rentals Honolulu Civil Beat Plan To Convert Maui Vacation Rentals To Long-Term Housing Delayed Honolulu Civil Beat Honolulu Hasn't Fined Airbnb, Vrbo for Illegal Short-Term Rentals Honolulu Civil Beat Honolulu Sees Doubling Of Vacation Rental Registrations Under New Rules Honolulu Civil Beat Chase Travel Launches Vacation Home Rentals — What To Know Upgraded Points Study: Maui Should Be Cautious In Phasing Out Vacation Rentals Honolulu Civil Beat Vrbo offers last minute deals on vacation rentals Short Term Rentals - News Housing Problems in Hawaii God's World News Oahu officials encourage people to report illegal vacation rentals spectrumlocalnews.com Key amendments proposed for vacation rental phase-out bill ahead of Council committee hearing Maui Now With housing and economy at stake, Maui County weighs phase-out of 7,000 vacation rentals Hawaii Public Radio As Napa County cities face off with illegal short-term rentals, Calistoga is making the next move The Press Democrat Board recommends new education programs, property management rules for vacation rentals The Palm Springs Post Opinion | Airbnb and Vrbo are going downhill like a hippo on a water slide The Washington Post Vacation Rental Study in Goleta Tells More About the Neighbors The Santa Barbara Independent Fire district wins vacation rental assessment lawsuit Anna Maria Islander Committee votes 5-0 against couple’s vacation rental request advancing Evanston RoundTable Hawaiʻi County Council seeks more oversight with passage of vacation rental bill Hawaii Public Radio Maui Council To Take Up Bill Phasing Out Vacation Rentals This Summer Honolulu Civil Beat How to tell if your Oʻahu vacation rental is legal Hawaii Public Radio Vacation Rentals of the Desert Accused of Owing Property Owners, Renters Over $1 Million NBC Palm Springs 24+ fines after vacation rental blitz in Niagara Falls Niagara Falls Review Vacation Rentals of the Desert Accused of Owing Millions; Riverside DA Launches Investigation After Public Outcry NBC Palm Springs Vote on Maui vacation rentals could come July 2 The Garden Island Newspaper Maui Vacation Rental Ban Moves Forward Amid Growing Outrage Beat of Hawaii Couple who owns Manasota Key vacation rentals welcomes first renters since Hurricanes Helene, Milton FOX 13 Tampa Bay Community invited to briefing about proposed registration process for short-term vacation rentals Big Island Now Spain Launches Aggressive Nationwide Crackdown on Illegal Holiday Rentals Disrupting Thousands of Bookings Across the Canary Islands and Beyond Travel And Tour World Supreme Court: cities cannot limit vacation rentals based on owner occupancy Idaho Public Television June 18 Daily Briefing: Vacation rental education, thanking boards and commissions, and more The Palm Springs Post Uncertain Economy Contributes to Slow Summer Rental Bookings The Vineyard Gazette City has no mercy for illegal vacation rental operators Hawaii News Now Santa Cruz County moves to rein in vacation rentals Lookout Santa Cruz Town Tightens Up Vacation Rental Oversight Beach Talk Radio News Airbnb rolls out anti-party tech ahead of July 4 in Lake Havasu, where vacation rentals have surged Havasu News Combatting human trafficking: New training, reporting requirements for hotels, vacation rentals WRAL.com No More Vacation Rentals In Maui. Here's How The Mayor's Plan To Strip The Island of Short-Term Rental Will Affect The Economy Yahoo Finance Housing panel looks at new rules for rent-setting algorithms, vacation rentals - Evanston RoundTable Housing panel looks at new rules for rent-setting algorithms, vacation rentals Evanston RoundTable Vacation rentals may face new taxes as WA lawmakers eye housing fix The Center Square Maui mayor's plan to phase out vacation rentals would increase housing but shrink the economy AP News |
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