Participants: Don Mackintosh (Host), Vicki Griffin
Series Code: HFAL
Program Code: HFAL000203
00:01 The following program presents principles
00:03 designed to promote good health and is not 00:05 intended to take the place of personalized 00:07 professional care. The opinions and ideas expressed 00:11 are those of the speaker. Viewers are encouraged 00:14 to draw their own conclusions about 00:15 the information presented. 00:50 Hello and welcome to Health for a Lifetime 00:52 and I'm your host Don Mackintosh. 00:53 We're glad that you're with us and we're also 00:55 glad to have a special guest Vicki Griffin with us. 00:59 Vicki is the leader of the Michigan Conferences 01:03 Department of Health. I guess that's the way you 01:05 put that, the Health Department of this 01:09 Conference in Michigan expanding, how many members 01:10 are there in Michigan now? 24,000, 24,000 01:13 and you also lifestyle matters is kind of your, 01:17 Nancy, you're the director of that. 01:18 You have a staff that works with you and you 01:20 produce materials to equip local Churches 01:23 and then it goes outside you know this particular 01:26 faith community. You've said, 01:27 you've done lectures at various conferences 01:30 both for medical schools and also Michigan 01:33 State University, but you were talking with me 01:35 about Bariatric Surgery Conferences, 01:38 what's that all about, yes, yes. 01:39 Well, as you may know, Bariatric surgery 01:43 involves the Gastric bypasses, the Lap-bands, 01:46 there are different types of surgical interventions 01:49 to helps us to control appetite and help the 01:51 morbidly obese lose weight. And so I've been able 01:57 to be a part of some of those symposiums 02:00 in terms of approaching nutrition from the satiety 02:05 factor, how to cut and curve cravings? 02:07 How this can be implemented before Bariatrics 02:11 happens. And this is kind of related to what 02:13 we're gonna talk about today which is fiber. 02:15 That's right, your fabulous forgotten friend fiber. 02:19 And you're excited about fiber; I've never seen 02:21 you get more excited then. I mean but fiber, 02:24 what exactly is fiber and why should we be excited 02:28 about it. Well, you know fiber enriched foods 02:30 have become the rage, it's become kind of a buzz 02:33 word and some people think that fiber is just 02:37 cellulose, but in reality fiber is vital to good 02:41 health, it's not found in animal products. 02:43 It's a constituent of plant foods only and 02:47 it's been defined as non-digestible 02:50 carbohydrates, the lignin, okay the things 02:52 that just moves through, that are intact and 02:54 intrinsic in plants. Yes and they're in two types, 02:58 there are two major categories of fiber, 03:00 the soluble and insoluble fibers. 03:03 Okay, so what's the soluble like? 03:04 Well, the soluble fiber is an amazing component 03:08 of plant foods. There are several types 03:10 of soluble fiber, there are pectins and gums 03:12 and beta-glucans among other things but in 03:15 the pectins you will find, you find apples and 03:18 citrus, strawberries, legumes and nuts. 03:21 And in the soluble, so that's like the apple peal, 03:23 yes and in the gum fibers you find that category. 03:27 You find oatmeal, barley beans, 03:28 and so there is an overlap of different types 03:31 of fiber. Some people get confused with the term 03:33 fiber, they think that the solubility means 03:36 digest-ability. But solubility actually refers 03:40 to the water holding capacity. So, a soluble fiber 03:43 has a water holding capacity that keeps and holds 03:46 the constituents of the food in the small intestine 03:49 for a longer period of time. And that's why the 03:53 soluble fibers have a such a very specific and 03:56 amazing benefits in the diet. So, they keep them 03:59 there and they clean out everything as a result. 04:02 So, is that what you're saying soluble fibers. 04:04 There's a lists of benefits of soluble fibers. 04:07 Okay any else, what are the list of benefits from fiber, 04:09 the fabulous fiber our friend. 04:11 Yes and fiber is my good friend for many, 04:13 many reasons. Okay let's look at this list we have, 04:16 delayed gastric emptying, another words I guess 04:20 it slows it down and that's a better, that's right. 04:21 It keeps the food there longer 04:23 so you have satiety and it also enhances Vitamin 04:26 and mineral absorption as a result. 04:27 Okay, let's read this first list then we'll talk about 04:28 a little bit, lower cholesterol, 04:30 binding of bile acids, improved insulin regulation, 04:35 improved glycemic control, and pectins increase 04:40 mineral absorption. So, let's go back to that, 04:42 we've talked about gastric emptying, right, 04:45 it doesn't go so quickly. Lowers cholesterol, 04:48 how does that work? Yes, well you've seen 04:49 the oatmeal commercials now that talk about 04:51 the cholesterol lowering effect and beans 04:54 are the real winner when it comes to the gum 04:57 fibers, the soluble fibers, beans and oatmeal 05:00 are two of our best friends when it comes 05:02 to cholesterol lowering foods because the soluble 05:06 fiber binds the bile acids which part of the make 05:09 up of those bile acids is cholesterol. 05:11 And it is then passed through the system instead 05:14 of being reabsorbed, so why would we be interested 05:16 in binding bile acids? Because it has the 05:19 cholesterol lowering effect, okay and then insulin, 05:21 and you also have less gallbladder disease 05:23 as well. Okay, insulin and glycemic control kind 05:26 of related probably. It's a great thing, 05:28 our bodies want sugar but it wants them 05:31 slow and so having better, slower release of the 05:37 sugars into the system keeps a better balance. 05:40 It helps the body to become more sensitive 05:42 to insulin, so we're not overproducing insulin. 05:45 And one of the things about the solubility 05:47 of fiber that is a great thing is that the more 05:50 unrefined the fiber food is, for instance you can 05:53 have instant oatmeal or you can have quick oats 05:56 or you can have regular or you can have oat 05:58 growths or the steel cut oats. 06:00 Well, the difference in those grains is their water 06:03 holding capacity, because the more finally 06:05 mild they are. The more of the water or the fluid 06:11 that they hold to and the longer they stay 06:13 in the system, so you have good, 06:15 better and best. The best is going to be the 06:18 longer cooking grains, so again back to what 06:21 I was asking about insulin and glycemic index, 06:24 in other words you're saying that because 06:26 those are released slowly into the body. 06:27 The insulin doesn't go up and down and all 06:29 over the place, right and the sugar don't 06:32 go up so fast. It's good for the brain, 06:34 it's good mood, study out of Cardiff University 06:36 show that just ten days on a high fiber diet. 06:39 People had self reported better mood and sense 06:41 of well being as well as other health perimeters 06:44 that were improving. And then increase mineral 06:47 absorption, I guess because it's in there longer 06:49 and it releases all those or not or it absorbs all 06:52 those, so, they're not just moving through. 06:54 Right especially the pectins, the highly 06:56 solubilized fibers. The food stays in the small 06:59 intestine, that's the major side of absorption, 07:01 digestion, and so it's just has a great beneficial 07:05 effect to have these great soluble fibers in 07:07 the diet.Okay, soluble fibers, one thing, 07:09 but now you say there is insoluble fiber 07:11 what is this like a block of fiber or a big thing 07:13 to straw, some hay. Well, insoluble fiber includes 07:18 cellulose, lignins, resistant starch and some 07:20 hemicellulose, as soon you get those in your 07:22 cabbage family and your wheat and again some 07:24 beans and fruits and most of your grain products, 07:27 it doesn't, those types of fibers do not have the 07:30 water holding capacity that the insoluble fibers 07:33 do, so the soluble fibers actually increase 07:36 transit time. And these insoluble fibers decrease 07:42 transit time. So, the food is gonna move faster 07:45 through the gut with the insoluble fibers and 07:47 that's a good thing as well. There is more of a sweeping 07:49 actions, especially if you're eating bad foods 07:52 you want them to get out of there quickly. 07:53 That's right, okay there are some very specific 07:56 benefits associated with the insoluble fibers. 07:59 Well, we're gonna look at those I mean, 08:00 we're on a roll, let's look at the benefits 08:02 of insoluble fibers. Go ahead and get you pen 08:06 and paper out here they are. 08:07 Lower colon pH, alright great Lower risk 08:11 of colon cancer Increased iron, and calcium binding 08:15 Decreased transit time Improved microflora 08:19 colonization, I'm gonna comeback to that. 08:21 Energy substrate for enterocytes. 08:25 Right. Let's comeback to, some of these things 08:26 I don't understand why would I want to lower 08:28 my colon pH, because it just creates a healthier 08:32 gut environment and when you have the. 08:34 I have a gut feeling it might be good, 08:36 what's so healthier by lower of pH? Okay, what's 08:39 better about it is that then the. 08:41 It creates an environment for better bacterial growth, 08:45 better types of colonization. So you have an 08:48 antiproliferative effect which means less likelihood 08:51 to proliferate unhealthy cells, antibacterial, 08:54 antiviral, and antifungal. So, our food choices 08:58 are going to have an amazing effect on inflammatory 09:01 tendencies of gut as well as the types of infection 09:05 and disease fighting capabilities of the colon. 09:09 So, in other words I'm lowering the pH, 09:10 so these little bugs can't live there as long and 09:13 be happy and prosper. That's right, that's what 09:15 you're saying, lower risk of colon cancer. 09:17 Because I guess it just cleaning everything else, 09:19 all those, yes and there's been some debate 09:23 as to just how much of an effect there is with fiber 09:26 foods and colon cancer and there are some problems 09:29 with the way that some of the studies are done. 09:31 But when you look over all the benefits are just 09:34 amazing and I strongly believe that there 09:37 is a colon cancer fighting effect from high fiber 09:40 foods. Especially, some of the insoluble fibers, 09:43 you're telling that when you're getting this lecture 09:45 to medical students, they just go bananas, 09:47 I mean well they go fibers. They do, they love it 09:50 and the reason that they love it is because 09:52 all day long, they're hearing lectures on maybe 09:55 one specific function of a drug and then pages 09:57 and pages and pages of contraindications. 10:00 But when we talk about the benefits of these 10:03 fiber foods, it's the one piece of advice they can 10:07 give their patients that is going to help them with 30 10:09 different medical conditions right away. It's 10:11 going to help to improve the perimeters of risk, 10:15 so it's almost you can recommend fiber for 10:17 almost anything. Well, it's just an amazing component 10:20 of our diet and we need it for many, 10:22 many reasons not just for the mechanical effects 10:27 of swiping the colon and for lowering cholesterol 10:30 and things of that nature. But there are also very, 10:33 very profound regulatory effects for appetite 10:36 control as well. Okay, increased iron and calcium 10:40 binding I mean, that makes sense you know we 10:43 have all kinds of osteoporosis, we wanna 10:45 make sure and have the calcium and the iron 10:47 of course, we wanna have that. Yes, but this 10:48 is actually a binding which some people may 10:51 interpret as a negative thing but remember when 10:53 you're getting your mix of soluble and insoluble 10:57 fibers. The soluble fibers enhance vitamin 10:59 and mineral absorption, but the insoluble fibers 11:02 actually do have a binding effect, 11:03 somewhat of a binding effect. But very high iron 11:06 levels are associated with different types of 11:08 dementia, problems, right, infection and heart 11:10 disease and so especially there is a difference 11:13 between what is called the heme and the non-heme 11:16 iron that the animal containing, 11:17 the blood irons and the plant irons. 11:19 So, its iron cycling and people who use plant 11:23 source of iron is more efficient, its better. 11:26 The binding that does take place if you have 11:29 a good mix diet does not lead to anemia and the 11:32 calcium binding can actually be a good thing 11:34 because when you have appropriate 11:35 ratios of nutrients. When you eat plant foods 11:38 that have the right ratios of magnesium, calcium, 11:41 boron, B vitamins. You're gonna have maximal 11:44 absorption, utilization and retention, 11:47 but when you have very high amounts of one 11:50 constituent such as calcium. 11:52 To the exclusion of others than you're at higher 11:54 risk for osteoarthritis, thrombosis, magnesium loss, 11:59 mineral loss. That kind of thing and so the binding 12:04 capacity of the insoluble fibers in a good mix diet, 12:07 it's not a problem. Okay, I think we understand 12:09 the one we talked about decreased transit time but, 12:12 what is microflora colonization and 12:15 what is energy substrate for enterocytes that 12:18 you talked about? Okay, well if you understand 12:20 how what our bacterial colonization is like, 12:23 I just say this as a, kind of a tongue in cheek, 12:25 you never have to feel lonely again because 12:27 there are more then 400 species of bacteria 12:30 that live in the gut and depending, I feel so, 12:33 so much in community. Do you feel surrounded? 12:36 But depending on our eating patterns, 12:40 it's going to encourage or discourage different 12:43 strains of those. And this will encourage microflora 12:46 colonization, which we need. And it will encourage 12:49 the type of microflora that enhances, 12:51 that lowers inflammation and increases absorption 12:57 and has this antibacterial effect, so. 13:00 What is energy substrate for enterocytes, 13:03 what are enterocytes, that sounds like something 13:04 that maybe it's quite a sight to see. 13:06 The gut cells reproduce very, very rapidly in the 13:11 intestines and when the bacteria ferment the 13:16 insoluble fibers, that fermentation process 13:21 provides a substrate or an energy source for the 13:25 actual colon cells and that's a really wonderful thing. 13:27 Because those colon cells reproduce very, very 13:30 rapidly and so the byproduct of that fermentation 13:34 is propionic acid, butyrate and lactic acid and it not 13:40 only provides energy for the intestinal cells but 13:45 it also provides energy for some peripheral tissues. 13:49 So, it's a wonderful thing, so the brief thing 13:51 on that is that it provides energy for enterocytes 13:55 or in other words the intestinal cells. 13:57 It keeps them healthy and keeps them healthy, 13:58 exactly, very, very and that's why for very severe 14:02 colon problems, fasting is not a good idea. 14:06 Complete fasting is contraindicated because 14:09 the gut cells, there is such a high turn over weight. 14:12 There are healthy by having things move through them, 14:14 you've got to have a energy substrate for 14:16 those cells. So, I mean these are great benefits, 14:19 but how does fiber effect you know weight control 14:22 and all these types of things. This 14:24 is the really important thing that I've learned 14:26 as I worked with various Bariatric conventions, 14:30 Bariatric again is that surgery, 14:31 for the morbidly obese that go through these 14:33 surgeries often nutritionists have focused historically 14:38 with weight control on fat grams and portion size. 14:43 And so you take a very fiber poor meal that is 14:47 very, very high in calories and we're gonna see an 14:49 example of that and you cut the portion size 14:51 and you get the fat grams to where they're supposed 14:53 to be and it is fiber less fare that is going to cause 14:57 mood deployment, poor satiety and it causes 15:00 a rapture as appetite. So, what you're saying 15:02 is simply is that the, they give them these 15:04 portion sizes that are too small to make them feel 15:07 like they're full, exactly. And then it creates 15:10 all those problems, they still are like craving food. 15:12 Terrible, even though they have a surgery 15:14 to try and get rid of this problem, 15:16 they have all these cravings and these mood things 15:18 and they have to, exactly and so there is just, 15:20 is a disaster. And 55 percent of people that 15:22 go through these Bariatric procedures and please 15:24 remember I'm not making a recommendation 15:26 one way or other because I know that this can 15:28 be life saving procedure for some people but 15:31 people go through this procedure and within 15:33 two weeks. They're sucking on M&Ms, 15:36 and they sucking on butter 55 percent gain much 15:38 of their weight back. And so it's not a cure all, 15:41 the real battle is for, not weight control. 15:45 It's about appetite control and that takes place 15:47 in the brain and fiber place a vital 15:49 role in appetite control. And we're gonna talk 15:53 more about that when we comeback. 15:57 Are you confused about the endless stream 15:59 of new and often contradictory 16:01 health information, with companies trying to sell 16:04 new drugs and special interest groups paying 16:06 for studies that spin the facts, 16:08 where can you find a common sense approach 16:11 to health. One way is to ask for your free copy of 16:14 Dr. Arnott's 24 realistic ways to improve your 16:17 health. Dr. Timothy Arnott and the Lifestyle Center 16:20 of America produced this helpful booklet of 24 short 16:23 practical health tips based on scientific research 16:26 and the Bible, that will help you live longer, 16:28 happier and healthier. For example, 16:31 did you know that women who drink more water 16:33 lower the risk of heart attack. 16:35 Or the 7 to 8 of sleep a night can minimize your 16:38 risk of ever developing diabetes. 16:41 Find out how to lower your blood pressure and 16:42 much more if you're looking for help not hike, 16:45 then this booklet's for you. 16:47 Just log on to 3abn.org and click on free offers 16:50 or call us during regular business hours, 16:52 you'll be glad you did. 16:56 Welcome back we're talking about fiber, 16:58 it's fabulous, it's often forgotten but not after 17:01 today's program. We're talking with Vicki Griffin 17:03 and you've told us that fiber is just fascinating, 17:06 it's something that medical students like to hear 17:08 your lecture about. It's something that helps 17:10 all kinds of people that you work with, 17:12 whether it's the obese person, the person that 17:14 has gone through or is contemplating that surgery 17:18 you know gastric bypass surgery or whether 17:21 it's dealing with a depressed person or the 17:23 person who's dealing with addictions and just have 17:25 so many positive things. It does and when we quit 17:28 you were talking about this effect on appetite 17:31 control, you were mentioning that it can 17:33 really help because it regulates the blood sugar 17:36 effectively and keeps the insulin levels okay. 17:39 That's right, once that blood sugar how's that work? 17:42 Well, with a slow release of blood sugar then 17:46 your liver isn't working so hard producing triglycerides 17:49 which is the storage form of fat and insulin levels 17:51 start to go down, they start to normalize and as you 17:54 combine exercise, the cells become more 17:57 sensitive to insulin. So, you have lower brain levels 17:59 of insulin which means that you're going to be able 18:02 to meet challenges better, you're gonna be able 18:03 to learn better, you'll have more brain energy. 18:05 And you can say no to certain urges and 18:09 what not, appetite controls we're talking about right. 18:11 This is a very, very important thing because 18:12 we have short and long term appetite control 18:15 mechanisms. The short term mechanisms include 18:18 neuropeptides like, neuropeptide Y and 18:20 cholecystic decline in stretch receptors that just 18:23 instantly sense fat content, volume, 18:26 this type of thing, and so that it helps to regulate 18:30 that area but also the most important is the long 18:34 term regulatory appetite controls. 18:36 the ghrelin, leptin and insulin and as the body 18:40 becomes more sensitive to those substances then 18:44 the, I'm satisfied signal begins to work clearly. 18:48 Okay, so in other words you feel full and you don't 18:50 have to have your appetites clambering for something 18:55 more and it's very simply you're just eating enough 18:57 bulk either soluble or insoluble that makes you 19:00 feel full and that's simply put it just resets 19:04 everything. It does, it helps not only with gut, 19:06 it's not just about the food sitting longer, 19:09 it's also about some very, very powerful 19:12 metabolic and endocrine changes that take place. 19:15 So, that the chips are no longer clambering 19:16 for your attention, the sweets don't scream at you. 19:19 You actually feel sated, you feel satisfied, 19:22 you don't have think about food for another. 19:25 You could eat more weigh less, you eat more volume. 19:27 Some people are hard wired for bigger appetite, 19:29 they just have a bigger appetite. 19:31 So, they need no have those carrots and 19:33 everything else. People says all that, yes, 19:35 that huge thing. You can't have the Chinese food 19:36 that moves through. You're got have that whatever 19:41 it is, your big piece of fruit or whatever with 19:43 all the pectins and everything. 19:44 The great mix of soluble and insoluble fibers 19:48 is the wonderful approach for healing a lot 19:52 of our metabolic syndrome and insulin resistance 19:55 and these types of disorders. 19:57 Okay, so fruits and vegetables you say 20:01 increase those? Absolutely and these are things 20:05 also serve to displace those calorie dense foods. 20:07 By that time that you're through eating a beautiful 20:09 mixed green salad, or a watermelon. 20:12 Yeah, right, well you know I don't know how many, 20:15 you could eat 1/ 5 ounce chocolate bars 20:18 and get the same calories in 25 cups of popcorn. 20:20 So you see when you take the fiber out there 20:23 is quite a difference. So you can eat more 20:25 and weigh less. It displaces unhealthy foods, 20:27 you get more nutrient and more hydration, 20:30 the cells of the body are actually better hydrated 20:32 and sometimes we get confused with hunger 20:34 signaling and we're actually dehydrated not hungry. 20:38 And we have to remember that dieting really 20:40 is the enemy of weight loss when people go on diets, 20:43 even when they restrict lab rats of food, 20:46 they will go for glucose syrup rather than healthy 20:49 chew because they're self medicating a bad mood. 20:53 And so when you have the fiber rich foods, 20:56 you don't have, you don't bottom out, 20:58 you don't get those surges of insulin and 21:01 insulin actually stimulates hunger. 21:02 'Cause it's set in your guts long enough or moving 21:05 through quick enough, they make you just feel good 21:07 and lean and mean. That's right and so it's a 21:12 benefit all the way around and plus you're getting 21:14 the wonderful antioxidants that help your 21:17 mental engine to purr instead of ping as 21:20 we've mention in other programs. And 21:22 you get all the vitamins and minerals that are 21:24 gonna encourage healthy transmission, 21:26 neurotransmission. And it's just simply eating food as 21:28 grown. It's just enjoying the wonderful variety, 21:32 the colors, the flavors, the textures that are available 21:35 out there as the main focus of your dietary pattern. 21:38 Great so, what about other chronic diseases 21:43 as they relate to fiber? Well there is a statement 21:47 that I would like to preference all of this with 21:48 from nutrition reviews. It says clinical evidence 21:51 shows that combining advice to increase fruit 21:55 and vegetable consumption with choleric restriction 21:57 is an effective strategy for weight management. 22:01 This is important because it shows that a healthy 22:02 diet pattern can result in significant weight loss 22:06 without counting calories or fat grams. 22:09 So, you just eat fiber and it takes care of itself, 22:11 yes and fiber are not in the sense of empty calories, 22:14 some advertisers are putting fiber in beer. 22:16 So we're not talking about some of these ridicules 22:20 products, that is out there, high fiber beer, 22:22 high fiber beer, yes. You did not hear that on 3ABN, 22:25 we're not going to, we're not recommending that 22:28 at all right. But yes, we do have a list of amazing 22:33 benefits and this is what the medical students love. 22:35 There is no pill out there that will effectively lower 22:39 the risk and incidence and severity of so many 22:42 chronic diseases, so let's take a look. 22:43 So, Plant- Based Benefits they give less 22:45 risk and incidence of. Obesity, right Hypertension 22:49 Diabetes Temporal atrophy, right Hyperlipidemia 22:54 Cognitive Impairment Let's go back to, 22:58 oh! Let's go forward a little bit more here. 23:00 Cardiovascular disease, cancer, osteoporosis, 23:04 renal disease, dementia, inflammatory bowel, 23:07 gallstones, rheumatoid arthritis, right. 23:10 Well, this is huge list these are great benefits, 23:14 and it's only a partial list of the amazing benefits. 23:17 What is temporal atrophy? Temporal atrophy is 23:19 something that begins to occur with metabolic 23:23 syndrome and obesity where the ability of nerve 23:28 impulses to filter through damaged blood vessels 23:31 in the central portion of the brain to percolate 23:35 to the temporal areas, to stimulate higher 23:37 cognition function begins to deteriorates. So 23:39 there is a, just a subtle atrophy or a lowering 23:43 of ability in these areas of the brain. 23:44 So, these temporal lobes, right, that's where 23:46 the atrophy go. So, a person that begins to 23:49 experience that symptomatology would 23:51 have be more lay by they would have more 23:53 emotional reactions, less ability to organized plan, 23:56 less able to focus on goals. Little temporal 23:58 atrophy going on but just fiber will help with that. 24:03 The rich antioxidants that are in these fiber foods 24:05 begin to sweep up those cloisters of dead cells, 24:07 the vessels begin to remodel around those little infrux 24:12 that can begin occur that can latter on many years 24:15 later lead to dementia. So, it begins to actually clean 24:18 up like a super high way clean up, 24:19 so that the nerve impulses to percolate those 24:23 higher centers of the brain can begin occur. 24:25 Exercise really helps that process as well. 24:27 Okay so Plant-Based Benefits the lessen the risk 24:32 of insulin and all those different things but 24:34 I think we have another list, it improves other things. 24:36 We wanna look at what it improves; 24:39 it improves weight management, 24:42 weight control over time we see here, 24:44 also satiety and those that feeling of fullness and also 24:50 nutrition and gut health, Hormones Signaling, 24:54 Endocrine balance and stress response, Mood, 24:58 Cognitive function, Immune and overall health. 25:02 Wow, and so these are not lessening the risk 25:05 and instead of but it's improving these things, 25:07 you have improved management of all of these 25:09 parameters and it's an amazing thing that 25:12 they're now beginning to discover there are some 25:14 wonderful benefits for mental function, 25:19 metabolism, Endocrine functioning as well as just 25:22 the basic weight loss that so many people are 25:24 concerned with. So, these are improved, 25:27 well hormones signaling what was that all about? 25:31 Hormone signaling is what we talked about earlier, 25:33 the appetite control signaling, like the leptin, 25:36 ghrelin, and insulin, and all those different things. 25:37 And those are the long term hormones 25:40 that say I'm hungry, go to the refrigerator right now. 25:44 And eat insensibly, it kind of controls that, yes, yes. 25:46 Actually that I'm satisfied signaling begins to work 25:49 properly, you become more sensitive to satiety signals. 25:52 And then the Endocrine balance and stress response 25:54 has to do with cortisol production, 25:56 stress hormone production. And so the actual, 26:00 the immune system is massaged and balanced 26:03 with the stress system, so you get an overall 26:06 improved parameter there as well. 26:09 I wanna look at two things, I wanna look at what the 26:10 average intake is for normal people and then 26:12 what we should changed it to, good. 26:14 We're gonna look quickly here, what is our average 26:16 intake a 10 gram a day intake is what we normally 26:21 get because we're eating things like a breakfast 26:24 sandwich, coffee; orange juice and for lunch burger; 26:27 fries; with soft drink and a pie. 26:28 So, we don't get too much there do we? 26:30 No, chicken; green beans; iceberg lettuce; 26:33 and a roll with butter; and coffee. 26:36 We're not get a lot of fiber in there are we? 26:37 No, and you almost you have to, 26:38 it takes the little nibbles off the bag to even 26:40 get 10 grams with the day like that. 26:42 Now, look at this, this is the positive one, 26:43 get your oatmeal, your 2 fruit, 26:45 your 2 whole grain toast, your 1/8 cup of nuts 26:48 and that's a lot of grams of fiber they're 18. 26:52 And then for your lunch you get your 26:53 black bean soup; you're mixed green salad; 26:55 and your bran muffin 17 grams. 26:57 And dinner, brown rice with tofu; 27:00 veggie sticks and dip; and a sweet potato. 27:02 I'm getting hungry, that sounds good to me too. 27:05 Yes, so you have a list here of things that we can 27:07 really do to increase fiber, right. 27:09 Like what do we do? Frequent the produce 27:13 department, a lot of colors, yes, one meal at a time, 27:16 start switching out, for the pie have fresh peaches, 27:19 for the white bread have whole grains, 27:21 a lot of fruits, veggies, plenty of raw fruits 27:23 and veggies yes, water? Plenty of water to juice 27:26 the brain and to get things going, that's exactly right. 27:29 We're glad that you are watching today 27:32 we're excited that as a result of today's program 27:35 you can get things on the move again and what 27:37 a wonderful friend fiber really is. 27:39 If you want more information you can go to 27:41 lifestylematters.com and there's all kinds of 27:45 information about this and other subjects, 27:46 we know that you'll enjoy that website and as a result 27:50 of today's program we hope things really get 27:52 on the move for you. You feel better, 27:55 pepping your step and spunk in your trunk 27:58 and you have health that last for a life time. |
Revised 2014-12-17