Eating foods that are high in fiber can help to prevent conditions such as cardiovascular disease, type 2 diabetes mellitus, colorectal cancer, diverticular disease, and IBS (Irritable Bowel Syndrome).

Eating foods high in fiber can also help with weight control.  Foods that are high in fiber include: legumes, vegetables, fruits, nuts, whole grains, and seeds.

Fiber is commonly classified into two categories: those that don’t dissolve in water (insoluble fiber) and those that do (soluble fiber).

• Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
• Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.

The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods.

Benefits of a high-fiber diet

A high-fiber diet has many benefits, which include:

• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool. For some, fiber may provide relief from irritable bowel syndrome.
• Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
• Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
• Helps control blood sugar levels. Fiber, particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.
• Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
• Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and some suggest increased risk. If you’re concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.

How much fiber do you need?

How much fiber do you need each day? The National Academy of Sciences’ Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

Vitamin A (Helps with vision, tissue structure and immunity): Carrots, Dandelions Greens, Kale, Mustard Greens, Spinach, Apricots, Muskmelon, Papaya, Persimmons

Vitamin C (Antioxidant protection of cells and organs, production of collagen; helps heart, muscles, bones and cardiovascular system, and enhances immunity): Broccoli, Brussels sprouts, Kale, Bell Peppers, Acerolas, Black Currant, Grapefruit

Vitamin D (Helps the body use calcium & phosphorus for strong bones): Sunshine

Vitamin E (Powerful antioxidant power protects heart, promotes slow aging, protects skin): Leafy vegetables

Vitamin K (Helps proper blood clotting and bone mineralization): Spinach

Calcium - Alfalfa, Dandelion Greens, Leeks, Parsley, Spinach, Watercress, Almonds

Magnesium (Necessary for good nerve function, release of blood sugar, formation of cells): All green vegetables

Potassium (Maintains balance of water in body, helps prevent heart attack, needed for removal of toxins from cells): Bananas, Apricots

Selenium (Strong protective effect against cancer, helpful for heart health): Garlic, Brewers Yeast

Sodium (Regulates water balance in body): Celery, Romaine Lettuce, Spinach Bananas

Carotenoids (Protects vision, helps prevent heart disease and colorectal, lung and breast cancers): Carrots, Leafy Vegetables, Tomatoes, Apricots, Watermelon

Flavenoids (Cuts risk of mouth, throat and stomach cancers, defends against heart disease): Citrus Fruit

Exercise is the best way to keep from becoming sedentary and it has great benefits! 

Walking:

Walking is an exercise that is in a class of its own. Neither particularly strength building, aerobic, of flexibility enhancing, it is a great preparation for all three of these and it is effective. Walking is also the exercise that we were meant to do before all others. You must walk before you can run!

Aerobic Exercise:

Exercises the heart muscle, gets your lymphatic system moving, expels toxins, tones muscles, improves circulation, and trims fat. You should do at least 20 minutes three times a week, but can do up to an hour a day if desired. Aerobics for fat loss should be low intensity and for longer periods. The body uses approximately the same amount of calories walking a mile as it does running a mile. Running the mile burns more carbohydrates whereas walking the mile actually burns more fat.

Muscle Building and Toning:

Builds and tones muscle, burns fat, improves posture and grace, sculpts the body, and builds weight if desired.

Stretching:

Keeps the body limber, supple, and youthful, prevents stiffening of joints, and expels toxins from organs and tissues. Focuses the mind, improves balance, balances emotions, promotes spiritual calm.

Dance:

Dancing is a happy workout that is great for your emotions and body! It is easier to stick to a workout when it is something you enjoy, so if you enjoy dancing, make this a part of your routine!

Exercise, the Mind, and Healing:

Exercise activates certain chemicals in the brain that cause us to feel better, happier, and more emotionally balanced. For this reason exercise can be a great benefit when fighting disease.

Moving the Lymphatic System:

The way the lymphatic system works is that we have a series of one way valves and as the muscles squeeze the lymphatic fluid through these valves they close behind it so that it can only move one way. The lymphatic system removes toxins from our system and is able to rid the body of larger toxins than those that can removed through our bloodstream, such as excess protein molecules floating between cells. But if we do not exercise the lymphatic fluid becomes stagnant and the toxins start to disrupt our normal cellular activity. This turns into disease over a period of time. This is why it is so important to exercise regularly to keep the lymphatic fluid moving. It is moved mainly by our breathing and muscle contractions. During exercise, lymph flow may increase as much as 10-15 times.

A rebounder is an excellent way to get the lymphatic fluid moving!

Remember, exercise is the best way to keep from becoming sedentary and it has great benefits!