Beating Strong

Have you eaten your fiber today? If not, you may be courting some chronic diseases you might just as well avoid.

               In many nations where food staples are whole grains, vegetables, and possibly a variety of fruits, writings about fiber would hardly be worth the effort. But in some where the bran is removed from wheat and rice, where meat, fish and fowl push out those fiber-rich foods, we find the linkage between fiberless foods and diverticulosis of the colon, diabetes, and cancer (especially cancer of the colon). And, yes, like it or not, heart disease, the kind that comes with high cholesterol and clogged coronary arteries.

               Would you like to add more fiber to your daily dietary fare? In the main, fiber comes in several packages. There’s the kind that we find in grains (like oats, corn, barley, and rice) and legumes (like beans of all kinds, peas, and garbanzos). We find the same kind in the fleshy portions of pears and apples, in carrots and prunes. These cut cholesterol levels and reduce heart disease.

               Consider the kind of fiber that doesn’t dissolve in water. Cellulose is one of these. Fiber forms bulk, so the stool is larger and softer and passes through the digestive tract faster. That means less constipation and straining. Even more important, a short stool-transit time decreases the likelihood of cancer, especially colon cancer.

               Would you like some water-insoluble fiber in your diet today? Be sure to include foods like leafy vegetables, and don’t forget the celery. Unpeeled apples and pears are great, as are strawberries, and gain, grains-like oats, barley, corn, and rice. And don’t forget wheat. Of course, it should be whole wheat.

               Most of us get only about a third of an ounce of fiber daily. Doubling that would be great.

               A half cup of all-bran cereal contains about a third of an ounce-an apple, a pear, or a baked potato, about an eighth of an ounce. A cup of kidney beans contains a third of an ounce.

               Is it possible to take too much fiber? Yes, especially if the fiber is taken as a supplement or a concentrate. Some experts believe that too much fiber can interrupt, or at least decrease, the absorption of certain trace minerals, including iron, zinc, and calcium.

               Too much fiber taken all at once can cause abdominal distention and excessive gas. So if you decide to improve on your fiber intake, use good sense and come up to par, perhaps over a period of several days rather than all at once.

Supercharge Your  Diet

               To protect yourself against high cholesterol, certain cancers, and diabetes (among other serious health problems), get more fiber in your diet by eating plenty of whole grains, legumes, vegetables, and fruits. Eat a varied diet to get all the vitamins and the minerals you need to protect yourself against disease. Instead of animal fattier proteins (such as beef), eat more soy foods. Research suggests that tofu and other soy foods may reduce you risks heart disease, certain cancers, and osteoporosis, as well as reduce menopausal symptoms.

               Men and women ages 19 to 50 are supposed to take 1,000 milligrams of calcium daily, 1,200 milligrams of calcium after age 50. But since most women don’t get enough calcium from their diets, they should take a supplement. Choose one that also contains vitamin D. To protect against cancer, diabetes, heart disease and cataracts, take a multivitamin that contains 400 microgram of folic acid and a vitamin E supplement containing 100 to 400 IU. Don’t overload on vitamins and minerals. Too much of some-such as vitamin B6- can be dangerous.

Stay Young

               To maintain youthful stamina and energy, you must exercise. Without it, you’ll lose 30 to 40 percent of your muscle mass between the ages of 30 to 70. Stay young and independent through strength training. Be sure to work all of the major muscle groups in your arms, legs, and trunk. Stretch after you exercise to prevent injury and stay flexible. Hold each stretch for 15 seconds without bouncing. To live to a healthy, ripe old age, expend at least 1,000 calories a week exercising (the equivalent of walking briskly for miles a day five times a week). Studies show, however, that even moderate physical activity increases longetivity.

Lifestyle factors, such as smoking, obesity, consumption of alcohol, and a diet that is high in animal products and fat, account for up to 80 percent of all cancers. A good place to start a healthy lifestyle is with our food. We can begin eating a diet considerably lower in fat and cholesterol. Many studies have shown that such a diet reduces the risk of heart disease, diabetes, stroke, and many types of cancer. But making lifestyle changes is not as simple as swallowing a pill. It involves learning new habits and skills. For example, cutting the fat and cholesterol in our diet means preparing more meatless dishes. One sensible way to develop this skill is by designating a day or two each week for vegetarian-style meals. This gives you a chance to experiment with healthful ways of cooking while gradually             building up new recipes.

 A good cookbook is an investment that will repay you many times over. There’s no better tool when it comes to changing your eating habits. We have good recipes that fit to your diet.

Moving Toward the Optimal Diet

• Use whole grain breads and cereals. They have the vitamins, minerals, and fiber that products made with refined flour lack.
• Enjoy a variety of fresh fruit each day.
• Eat a wide variety of vegetables. Dark green leafy vegetables are essential for the total vegetarian. (One cup of greens contains more calcium than milk). Yellow vegetables are high in Vitamin A.
• Use nuts sparingly. They are high in minerals and vitamins but also contain lots of fat.
• Use a wide variety of beans and peas. They provide protein and fiber and are low in fat.

The Risks of Cancer

• Tobacco. Smoking causes one of every three cancer deaths in North America.
• Red Meat. Regular meat eaters have three times higher risk of developing colon cancer when compared with occasional meat eaters.
• Junk food. Those who will fill up on doughnuts, sodas, and potato chips lose out on the cancer-fighting substances found in fruits and vegetables.
• Inactivity. Those who log at least four hours of exercise a week cut their risk of breast and colon cancer by more than a third.
• Overeating. Among women, being heavy adds markedly to the danger from breast, colon, and endometrial cancers. And men are pushing their luck with prostate and colon cancer.
• Alcohol. Heavy drinking has been clearly linked to cancers of the liver, throat, and esophagus .In women, even daily drink or two raises breast cancer risk.