Doctor’s Senior Exercise & Health Newsletter

December 15, 2001
Issue Vol. 1 No. 10

In This News Letter
Introduction
Healthfully Yours
Health Hint
Forward This Newsletter

Healthfully yours***

Fiber is the neglected nutrient in the food chain. We all pay attention to vitamin and mineral content of foods, but in all probability, by the time we reach the fiber content on the label, we stop reading. Fiber is a necessary component for keeping the digestive system in properly working order. Before discussing the benefits derived from fiber, we should know that there are two forms of fiber.

Insoluble fiber as the name suggests, is the form that won’t be dissolved during the digestive process. It acts as a scrubbing agent as it winds its way throughout the intestinal tract. It aids in the elimination of waste and prevents the buildup of toxins. For this reason, research has found this to be a powerful cancer preventive. Keeping the colon cleansed can also prevent a condition called “Diverticulosis”. In this condition, little pockets are formed that tend to accumulate fermented food and buildup toxins. The fiber will help promote regularity and the ease of evacuation, which in turn will prevent hemorrhoids.

Soluble fiber as the name suggests, is the form that is dissolved during the digestive process and can be utilized by the major organs of the body. Soluble fiber ferments in the colon producing fatty acids that helps control blood sugar and the cholesterol levels.

The benefits of seeing that your diet is high in fiber are many. These are:

1. An important cancer preventive.
2. Controls blood sugar, thereby preventing or controlling diabetes.
3. Controls the blood cholesterol, preventing the buildup of plaque in the arteries.
4. Prevents constipation.
5. Prevents hemorrhoids.
6. Prevents the buildup of toxins in the colon.

As you can see, the importance of eating a diet high in fiber is absolutely necessary. Finding the proper foods can be challenging. Read on at the health hints for the best foods, those that are highest in fiber.

Health Hints***

1. Beans are an excellent source of fiber. Kidney, black, pinto, Navy, lentil and garbanzo beans are high fiber sources.
2. Whole-Grain bread and crackers, such as the Nabisco Triscuits.   Wheat bread is not as high in fiber and of course not the white bread. The label must read whole-grains.
3. Vegetables are excellent sources of fiber, particularly the green leafy variety.
4. Sweet potatoes are a good source of fiber.
5. Oranges are good sources of fiber.
6. Cereals are a great source of fiber. Choose a cereal known for it’s high fiber content such as, Kellogg’s All-Bran, Post Grape-Nuts or 100% Bran. Oats are another great source of fiber, and is an excellent source of soluble fiber. That is why eating oatmeal has been stressed for its ability to reduce the cholesterol levels in the blood.

Most fruits and vegetables, particularly those mentioned above are also high in the soluble fibers. Eating a diverse diet of all these foods on a daily basis is very important, and can mean the difference in maintaining a strong immune system and being healthy and full of vigor, or being in a weakened state and sick at the slightest invasion of your immune system, by bacterial or environmental means.

To reap the most benefits of a high fiber diet, you should have at least 2 servings daily of the above foods. In other words, your breakfast can be a cupful of a cereal high in fiber. Adding a fruit with your cereal will increase the fiber content. During the day, eating a piece of fruit, not only adds the needed fiber, but is heart healthy and won’t add the unnecessary calories that will add weight without benefit.

For your dinner, try to include a salad, using the green leafy vegetables. Use Romaine lettuce instead of the iceberg lettuce, and use a good amount of it in your salad. The iceberg lettuce may be filling but lacks the nutrients of Romaine lettuce. Adding other green vegetables to the Romaine lettuce increases your fiber content. To this salad add vegetables of other colors, such as carrots, beets (you can use the canned variety) will not only add fiber, but will give you the antioxidants that are so important for your immune system. In addition to the salad ingredients, add some garbanzo beans (also called chick peas), which will add more fiber and protein, making this a complete meal.

Following the above diet regime will give you the necessary nutrients and fiber that is so necessary for a healthy way of living. It is not only heart healthy, but is a great preventive of colon cancer, and does strengthen the immune system.

Forward this newsletter to your friends NOW, and please tell them to subscribe for future issues. Please be sure to forward the ENTIRE newsletter…not bits and pieces. Forwarding this newsletter will help us grow while you are helping a friend with health information.

This will be our last newsletter for the year, and I want to thank all my loyal subscribers with the fervent hope of seeing you all next year. HAVE A HAPPY HOLIDAY SEASON!

Copyright, Disclaimer, and Trademark Information Copyrightã 1997-2001 Emanuel M. Cane. All rights reserved. Except stated below, this material or parts thereof may not be published, broadcast, rewritten, or redistributed by any means whatsoever without explicit, written permission from the author.  

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