Daily Fibre is Essential

Sixty women, all overweight by at least 20% of their ideal weight, were divided into two matched groups. They were placed on an 1800 calories diet and received either bean husk powder in capsules or placebo. After 15 days, weight loss in the treatment group was double that of controls. After 30 days, weight loss in the treatment group was triple that of controls. Similarly, reduction in waist measurement was twice as great in the treatment group by day 15 and 3.5 times as great by day 30.

(Revue de L'association Mondiale de Phytotherapie 1:41-44, 1985).

  Feature Recipe!

Crunchy Baked Apples

These will make a great ending to any meal!

You can not claim complete ignorance with your health. There are certain physiological nutritional needs that must be met or you will experience pain and disease. The colon needs attention; it needs fibre and water to function at peak performance. Obesity is often a direct result of a lack of fibre in the diet, among other factors.

Too many foods we find on grocery store shelves have had the nutrients removed to produce a longer shelf life, and the fibre removed to decrease the amount of time required to cook it. The scary part is - we consume excessive food once the fibre is removed. Foods low in fibre are simply easier to eat as they do not require the same amount of chewing action.

Eating a high fibre diet makes you feel great. Fibre contains no calories, yet gives you a feeling of satiety all throughout the day. This is because it stabilizes blood sugar levels and controls cravings for simple carbohydrates. Also, the greater the fibre consumption, the higher the caloric waste is excreted.

Because it is very difficult to give up current pleasure for a future reward, our sweet tooth can often get the best of us. Unfortunately, most sweets are severely deficient in fibre. The more processed a food is - the less fibre it contains.

Fibre is a powerful tool which grabs fat in the body and removes it. It is for this reason that an apple is always a better choice than apple juice which contains no fibre. Apple juice is so high in sugar it puts extra stress on the pancreas to secrete insulin. Insulin allows your body to store energy or glucose. Once your liver is full of glucose, the extra is promptly converted to fat. The apple, on the other hand, has fibre in it, which allows the fruits sugar to empty slowly into the blood... saving your pancreas from unnecessary work.

Always remember that fibre is your protection - it powerfully blocks the absorption of fat, and is a natural detox for your colon. Get your hands on a good fibre chart or read food labels so you know how much fibre you are consuming. Adults should be looking at eating 30 to 50 grams of fibre each day. If you are not eating enough, a fibre supplement is well worth the investment. Fibre is one of the first things to watch when attempting to shed excess fat from the body. Are you getting enough?

Ask Dawn,

What can I do to stay motivated? When I hear about a new exercise or diet program I am excited at first, but quickly return to my old eating patterns and don't make time to exercise.

The answer is fairly simple - you don't want to change enough to make it reality. The choices you make now become your future. Do you watch at least 1/2 hour of TV a day, and yet tell yourself you don't have time to exercise? You've made your choice to sit and grow wider, rather than get moving and grow stronger. You can do it! Personal discipline is within your reach! If you want a lean body and good health enough, you will surround yourself with the things that matter. Weekly stock up on plenty of fresh fruits and vegetables, buy motivational posters that will inspire you to keep your goals (inspirational words or maybe a picture of an athletic person you admire) and read all the literature on health and fat loss you can get your hands on. Losing weight does not require a financial investment or someone to hold your hand. It only requires your personal desire - you've got to really want it.

I've heard that some people at the gym are trying L-Carnitine for fat loss, does this supplement really work?

Yes, it has the ability to break up fat deposits in the body. Meaning, it enables the body to use stored fat as an energy source. It allows for longer periods of intense workouts and is very safe to take. L-Carnitine is an amino acid (protein), it is found naturally in meat and dairy products.

I've heard that fasting is helpful for weight loss, can you recommend some tips for someone wanting to try to fast?

The idea to fasting is not starvation, it is simply a time to give your organs a rest. To achieve the best results, fast for one day each week. Drinking mostly purified water is best. You can also add herbal tea, as well as hot water with a slice of lemon. Some people also use fruit and vegetable juices during a fast. Avoid tomato and orange juice. Supplements are not necessary during a one day fast. Do not chew gum during a fast as this will start your gastric juices flowing and increase appetite. If you experience a mild headache or other mild discomforts, try to wait them out. It is usually your body trying to eliminate stored toxicity. During a fast, it is great to go for a walk and breathe deeply. A fast is a time for relaxation and inner reflection.

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