Health for a Lifetime

Your Fabulous, Forgotten Friend Fiber

Three Angels Broadcasting Network

Program transcript

Participants: Don Mackintosh (Host), Vicki Griffin

Home

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.


Home

Revised 2014-12-17