FIBER & Weight Loss Pt 8 - Keys to Good Nutrition & to Eating Healthy Feast on Organic Whole Food

HEALTHY WEIGHT LOSS - PT 8
FIBER & ELIMINATION & COLON CLEANSING

Today I'd like to continue this series on successful healthy weight loss. I'll be sharing practical things you can do to lose weight and to maintain a healthy weight for your height and body shape. These keys to good nutrition and tips to healthy eating will open a whole new world of health, life, healthy weight loss, and vitality to you. I believe you were created by God and destined to a life of health and prosperity.

By way of review, here are the keys that we've covered so far.

Key #1 - Stop overeating and practice systematic undereating.

Key #2 - Eat for nutrition, for energy, for life.
Listen, seek, research, learn, study, and understand that there are keys of knowledge that will help you unlock the secrets to a long, healthy life and successful weight loss and weight management.

Key #3 - EAT ONLY HEALTHY ORGANIC NATURAL WHOLE FOODS

Key #4 - EXERCISE DAILY - Take a daily walk, use a rebounder, and sexercise.

Key #5 - ELIMINATE ALL ARTIFICIAL SWEETENERS, HIGH FRUCTOSE CORN SYRUP, AND WHITE SUGAR

Key # 6 - ADD ORGANIC VIRGIN COCONUT OIL TO YOUR DIET

Key # 7 - DRINK NATURAL SPRING WATER (HALF YOUR BODY WEIGHT IN OUNCES) EVERY DAY, AND START YOUR DAY WITH A LARGE GLASS OF WATER WITH SOME LEMON AND SOME ORGANIC APPLE CIDER VINEGAR

Key # 8 - Make Sure You've Got Plenty of Healthy FIBER in your Diet to help your body in the ELIMINATION Process

Daily Quote: "I believe that no single factor plays a more significant role in the origin of disease - or in its cure or prevention - than obtaining sufficient dietary FIBER." - Ted Broer

One of the most important keys to good nutrition and tips to eating healthy is getting enough dietary fiber in your foods every day. Your digestive system, especially the colon and large intestine, become constipated when too little water and dietary fiber are consumed. The U.S. Public Health Service has stated that approximately 90% of all Americans have a clogged colon to some degree. It is sad but true that Americans are one of the most constipated people in the whole world. We should be eating at least 25-30 grams of fiber a day, but shockingly, many Americans have a hard time consuming 30 grams of fiber a week!


According to licensed nutritionist and exercise physiologist, Ted Broer, "I am also convinced that no other single health condition plays so great a role in the development of disease as does constipation. Constipation has been shown to have a role in the development of hemorrhoids, heart disease, artherosclerosis, cancer (too many types to mention), diabetes, gall bladder disease, kidney stones and ulcers - just to name a few."

WHAT IS FIBER & WHAT DOES IT DO FOR YOUR BODY?
What is fiber? Simply put, fiber is the part of your food that cannot break down or be digested by your digestive system. Dietary fiber, or "roughage," is found abundantly in living plant foods such as vegetables, fruits, and grains. Fiber comes in two forms - soluble and insoluble fiber. Soluble fiber easily dissolves in water, so it can be easily absorbed in the intestine and circulated in the blood stream. Soluble fiber, such as pectin found in most fruits, in the blood can attach itself to blood fats and create a complex that removes these fats from the blood system, which in turn lowers cholesterol.

Insoluble fiber also absorbs water, but it remains in the intestine and forms the majority of the bulk necessary to collect and push bodily wastes through the intestine and out of the body. Food waste and bodily processes more very slowly, if at all, through the colon without the assistance of insoluble fiber. In this unhealthy case, the slow-moving mass can putrefy or rot right in the body causing the body to start poisoning itself. As you can see, insoluble fiber is critical to healthy functioning of the bowels and the whole elimination process.

THREE MAIN CAUSES OF CONSTIPATION
What's causing so much constipation (and all of its related illnesses) in America and the Western world? There are three main causes that need to be addressed and resolved. The first and foremost cause is our unhealthy low-fiber diet. This consists of denatured, bleached, refined, processed foods and flours, as well as a lack of fresh vegetables and fruit. When our wheat flour is refined, they take out over 50 healthy nutrients, and then add 12 synthetic vitamins that are totally indigestible. Then they put it on the supermarket shelves and advertise it as "enriched" wheat flour or bread. The food manufacturers basically throw away the good nutrition and leave Americans with an unhealthy malnutrition processed "food." No wonder almost everyone in America is constipated! And don't forget, most Americans don't even come close to eating the recommended 5-13 servings of vegetables and fruit per day.

The second cause of constipation is not drinking enough water every day. Water is an essential element to the whole digestion, assimilation, and elimination process. Without enough water, food that is digested slows down or comes to a stop. Think of water being like the oil in your car's engine. Without oil, the moving parts would wear each other down and the engine would quickly "freeze" up and break down completely. Likewise, without enough water, your body will become dehydrated and will start to "freeze" up and break down. It won't be able to process food properly or eliminate the waste properly.

The third cause of constipation is a lack of exercise. When your body does not get enough physical activity, food in your intestines and colon starts to slow down. For this reason alone, everyone should go for a 30-60 minute walk every day.

How do you know if you're "regular" enough? The basic guideline to use is this: everyone should have two or three bowel movements a day. This helps all waste matter move quickly through the large intestine and colon. This transit time should ideally be less than eighteen hours, and no more than twenty-four hours.

DO THESE 3 THINGS TO STAY "REGULAR"
1. Drink plenty of natural spring water every day. You should be drinking half your weight in ounces daily. In other words, if you're 160 pounds, you need to drink 80 ounces of water throughout the day.
2. Go for a daily walk to get the regular exercise your body needs.
3. Eat lots of dietary fiber every day and make significant changes to your create a healthy optimum diet. Your body needs at least 25-30 grams of fiber a day. It would also greatly help your system if you eliminated constipation-causing foods such as processed "enriched" wheat flour (white four) and other highly refined, denatured, bleached, processed flour.

GREAT SOURCES OF DIETARY FIBER FOR SUPER HEALTH
1. Fresh, organic vegetables, greens, fruits, and berries - These are all excellent sources of fiber. Aim at eating 75% of your vegetables and greens raw in the form of a healthy vegetable salad every day. Aim at eating 100% of your fruits & berries raw.
2. Beans and legumes. Learn how to soak and cook these yourself, and freeze portions for later use. These are probably the best source of fiber.
3. Brown rice. It has all the fiber and minerals that white rice lacks.
4. 100% whole wheat bread and flour, as well as 100% whole grain breads and flours such as rye, buckwheat, etc. Use these in all of your baking and cooking.
5. Whole grain cereals. These can be hot porridge-type cereals or cold cereal made from 100% whole grains.
6. Eat the skins of potatoes and of other organic fruits & vegetables.
7. Add oat bran, wheat bran, and wheatgerm to your meals.
8. Snack on sun-dried fruit - Enjoy apricots, dates, prunes, raisins, etc., which are all concentrated sources of fiber and nutrients.
9. Instead of drinking fruit juice and vegetable juice, eat the fruit and vegetables themselves so that you get all that healthy dietary fiber.
10. Eat flaxseed and chia seeds. These are a very healthy source of mucilaginous fiber that help relieve constipation and speed up the transit time for elimination.

Here's what Thomas Edison had to say about the future of health.

"The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."

And always remember, the secret to losing weight and keeping it off, is to make nutritious and healthy LIFESTYLE CHANGES that become positive healthy habits in your daily routine. Systematic undereating and resisting the temptation to overeat is the first step to change.

Thank you so much for visiting my health and nutrition blog. Please check back often for my most recent postings on good nutrition and on eating healthy, and consider adding my RSS FEED so that you can be kept up to date on all of these health and nutrition articles. As a defender of your health, I am dedicated to providing you with the Keys to Good Nutrition and Tips to Eating Healthy. I'm also devoted to encouraging you to eat 5-9 servings of fresh organic fruits and vegetables every day, and the next best way to do that is by drinking the Feast, by Uri International, which is a live whole food based InstaFresh juice powder drink by Yuri.For more information, click here:

Part II - 12 Secrets to Health and Longevity: Keys to Good Nutrition and to Eating Healthy

Here is Part II of the 12 secrets to health and longevity. In case you missed Part I, I'll repeat the introductory question and comments.

Question: What would I say if someone asked me what they had to do to live a long and healthy life?

Answer: I'd say, "Do you want the short answer or the long answer?"

Here's my short answer...
Listen, know, and understand that there are keys of knowledge that will help you unlock the secrets to a long and healthy life.

These keys to good nutrition and to healthy eating will open a whole new world of health, life, and vitality to you. I believe you were created by God and destined to live a life of health and prosperity.

5. GIVE YOUR BODY THE REST IT NEEDS TO REJUVENATE ITSELF

Get 8 or 9 hours of sleep a night, and make sure to go to bed by 10 pm. Take a short power nap when you can. Learn how to manage stress and to take better care of your body. Give your body the Sabbath day of rest your Creator made for your rejuvenation from Friday sundown to Saturday sundown. The seventh day of the week was created to be a day of rest for mankind. It was made for man to relax and rest, to take a mental and physical break from his work, and to connect with his Creator in a special way. This is a great day to spend more time alone with God, and to spend special time with your family and friends.

6. FAST FROM FOOD ONCE A WEEK

Learn the extremely healthy habit of therapeutic fasting. One day a week fast from all food and just drink natural spring water. This will give your body the time and rest it needs to purge itself of toxins and heal itself. Once or twice a year go on a longer juice fast of 7-21 days for a greater detoxification process and more thorough healing process. Fasting is one of the healthiest things you can do for your body, so make it a regular part of your life and enjoy the health benefits.

7. EXERCISE DAILY

Daily exercise is a very important part of reducing stress in your body and mind. It also helps to keep your muscles strong and flexible. In addition, daily exercise will help keep you regular. One of the best things you can do to exercise is to take a 30-60 minute power walk outside in the fresh air and in the sunlight. Remember to also practice deep breathing exercises to increase the oxygen in your lungs and body. Do vigorous aerobic and anaerobic exercise. Lift weights every other day to increase and maintain your muscles (strength training). Use a "rebounder" (mini-trampoline) for 5-10 minutes a day. And finally, be sure to enjoy the pleasure of vigorous sex (aka - sexercise) with your spouse daily. It's great for your health and your relationship, and it's a gift of God to enjoy.

8. KEEP YOUR INTESTINES CLEAN WITH FIBER & REGULAR BOWEL MOVEMENTS

Constipation is dangerous to your health and can lead to all kinds of health problems. It is a huge problem in America, and it is very much a result of eating the standard American diet of highly processed and refined foods made with things like white flour, white sugar, refined salt, high-fructose corn syrup, processed meats, fast food, junk food, etc. Most Americans don't eat enough vegetables and fruit in their diet, and therefore they do not get enough fiber in their intestinal tract. Some of the most prominent nutritionists and doctors believe that most illnesses can be traced back to the intestines and constipation. Make it a habit to eat plenty of high fiber vegetables, fruits, seeds, grains, and nuts to keep yourself regular. Do plenty of exercise and drink lots of natural water. For more information on fiber, keeping your colon clean, and regular bowel movements, see my blog on September 22, 2007.

Healthy Dietary Fiber Is a Key to Good Nutrition and Eating Healthy

Daily Quote: "I believe that no single factor plays a more significant role in the origin of disease - or in its cure or prevention - than obtaining sufficient dietary FIBER." - Ted Broer

One of the most important keys to good nutrition and tips to eating healthy is getting enough dietary fiber in your foods every day. Your digestive system, especially the colon and large intestine, become constipated when too little water and dietary fiber are consumed. The U.S. Public Health Service has stated that approximately 90% of all Americans have a clogged colon to some degree. It is sad but true that Americans are one of the most constipated people in the whole world. We should be eating at least 25-30 grams of fiber a day, but shockingly, many Americans have a hard time consuming 30 grams of fiber a week!

According to licensed nutritionist and exercise physiologist, Ted Broer, "I am also convinced that no other single health condition plays so great a role in the development of disease as does constipation. Constipation has been shown to have a role in the development of hemorrhoids, heart disease, artherosclerosis, cancer (too many types to mention), diabetes, gall bladder disease, kidney stones and ulcers - just to name a few."

WHAT IS FIBER & WHAT DOES IT DO FOR YOUR BODY?

What is fiber? Simply put, fiber is the part of your food that cannot break down or be digested by your digestive system. Dietary fiber, or "roughage," is found abundantly in living plant foods such as vegetables, fruits, and grains. Fiber comes in two forms - soluble and insoluble fiber. Soluble fiber easily dissolves in water, so it can be easily absorbed in the intestine and circulated in the blood stream. Soluble fiber, such as pectin found in most fruits, in the blood can attach itself to blood fats and create a complex that removes these fats from the blood system, which in turn lowers cholesterol.

Insoluble fiber also absorbs water, but it remains in the intestine and forms the majority of the bulk necessary to collect and push bodily wastes through the intestine and out of the body. Food waste and bodily processes more very slowly, if at all, through the colon without the assistance of insoluble fiber. In this unhealthy case, the slow-moving mass can putrefy or rot right in the body causing the body to start poisoning itself. As you can see, insoluble fiber is critical to healthy functioning of the bowels and the whole elimination process.

THREE MAIN CAUSES OF CONSTIPATION

What's causing so much constipation (and all of its related illnesses) in America and the Western world? There are three main causes that need to be addressed and resolved. The first and foremost cause is our unhealthy low-fiber diet. This consists of denatured, bleached, refined, processed foods and flours, as well as a lack of fresh vegetables and fruit. When our wheat flour is refined, they take out over 50 healthy nutrients, and then add 12 synthetic vitamins that are totally indigestible. Then they put it on the supermarket shelves and advertise it as "enriched" wheat flour or bread. The food manufacturers basically throw away the good nutrition and leave Americans with an unhealthy malnutrition processed "food." No wonder almost everyone in America is constipated! And don't forget, most Americans don't even come close to eating the recommended 5-13 servings of vegetables and fruit per day.

The second cause of constipation is not drinking enough water every day. Water is an essential element to the whole digestion, assimilation, and elimination process. Without enough water, food that is digested slows down or comes to a stop. Think of water being like the oil in your car's engine. Without oil, the moving parts would wear each other down and the engine would quickly "freeze" up and break down completely. Likewise, without enough water, your body will become dehydrated and will start to "freeze" up and break down. It won't be able to process food properly or eliminate the waste properly.

The third cause of constipation is a lack of exercise. When your body does not get enough physical activity, food in your intestines and colon starts to slow down. For this reason alone, everyone should go for a 30-60 minute walk every day.

How do you know if you're "regular" enough? The basic guideline to use is this: everyone should have two or three bowel movements a day. This helps all waste matter move quickly through the large intestine and colon. This transit time should ideally be less than eighteen hours, and no more than twenty-four hours.

DO THESE 3 THINGS TO STAY "REGULAR"

1. Drink plenty of natural spring water every day. You should be drinking half your weight in ounces daily. In other words, if you're 160 pounds, you need to drink 80 ounces of water throughout the day.

2. Go for a daily walk to get the regular exercise your body needs.

3. Eat lots of dietary fiber every day and make significant changes to your create a healthy optimum diet. Your body needs at least 25-30 grams of fiber a day. It would also greatly help your system if you eliminated constipation-causing foods such as processed "enriched" wheat flour (white four) and other highly refined, denatured, bleached, processed flour.

GREAT SOURCES OF DIETARY FIBER FOR SUPER HEALTH

1. Fresh, organic vegetables, greens, fruits, and berries - These are all excellent sources of fiber. Aim at eating 75% of your vegetables and greens raw in the form of a healthy vegetable salad every day. Aim at eating 100% of your fruits & berries raw.

2. Beans and legumes. Learn how to soak and cook these yourself, and freeze portions for later use. These are probably the best source of fiber.

3. Brown rice. It has all the fiber and minerals that white rice lacks.

4. 100% whole wheat bread and flour, as well as 100% whole grain breads and flours such as rye, buckwheat, etc. Use these in all of your baking and cooking.

5. Whole grain cereals. These can be hot porridge-type cereals or cold cereal made from 100% whole grains.

6. Eat the skins of potatoes and of other organic fruits & vegetables.

7. Add oat bran, wheat bran, and wheatgerm to your meals.

8. Snack on sun-dried fruit - Enjoy apricots, dates, prunes, raisins, etc., which are all concentrated sources of fiber and nutrients.

9. Instead of drinking fruit juice and vegetable juice, eat the fruit and vegetables themselves so that you get all that healthy dietary fiber.

10. Eat flaxseed and chia seeds. These are a very healthy source of mucilaginous fiber that help relieve constipation and speed up the transit time for elimination.

Here's what Thomas Edison had to say about the future of health.

"The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."