Wellbeing for Women

Given the right diet and exercise, women can easily live
healthier lifestyles, writes YAM CHER SENG.

THERE is no denying that apart from physical difference,
women usually experience more health problems than men,
largely because of their reproductive function that usually
requires more medical attention compared to men.

Read more...The Star/Clove

FOCUS ON FIBER: How Much is Enough?

Looking for an easy and natural way increase your
vitality and improve your overall well-being? Try eating
more fiber!

The average American only gets about half the
amount of fiber they need everyday for their body to
function optimally. According to the American Heart
Association (AHA), fiber helps lower cholesterol and
is important for the health of our digestive system.
Both the AHA and the National Cancer Institute
recommend that we consume 25 to 30 grams of fiber
daily.

Dietary fiber is a transparent solid complex
carbohydrate that is the main part of the cell walls of
plants. It has two forms: soluble and insoluble.
Soluble fiber may help lower blood cholesterol and
reduce the risk of heart disease and stroke.
Insoluble fiber provides the bulk needed for proper
functioning of the stomach and intestines. It
promotes healthy intestinal action and prevents
constipation by moving bodily waste through the
digestive tract faster, so harmful substances don't
have as much contact with the intestinal walls.

Unfortunately, many people are not eating this much
fiber, which is causing serious cardio-vascular health
concerns. Recently the AHA and the FDA (Food and
Drug Administration) confirmed that coronary heart
disease is the leading cause of death in the United
States, killing more people than any other disease. It
causes heart attack and angina (chest pain). A blood
clot that goes to the heart is considered a heart
attack, but if it goes to the brain it is a stroke. The
AHA ranks stoke as the third most fatal disease in
America, causing paralysis and brain damage.

Eating a high-fiber diet can significantly lower our risk
of heart attack, stroke and colon cancer. A 19-year
follow-up study reported in the November 2001 issue
of Archives of Internal Medicine indicated that
increasing bean and legume intakes may be an
important part of a dietary approach to preventing
coronary heart disease. Beans and legumes are high
in protein and soluble fiber. Another study reported
in the January 2002 issue of the Journal of the
American College of Cardiology also suggests that
increasing our consumption of fiber-rich foods like
whole grains, fruits and vegetables, can significantly
lower the risk of heart disease. Additionally, results
from recent studies at the American Institute of
Cancer Research indicate high-fiber protein-rich soy
foods, such as textured soy protein (also known as
TVP) and tempeh, help in preventing and treating
colon cancer.

Whole beans, soybeans and other legumes are
excellent sources of fiber. A 1 cup serving of cooked
navy beans contains about 19 grams of fiber! Always
read the Nutrition Facts label to find out the amount
of, and the type of, fiber contained in any particular
food. To help you achieve your daily allotment of
fiber, here is a list of various foods with their fiber
content.

Examples of Dietary Fiber:
1 cup cooked dry beans (navy, pinto, red, pink,
black, garbanzo, etc.) = 9-19 grams of fiber
1 cup cooked lima beans = 13 grams of fiber
1 cup cooked peas = 9 grams of fiber
1 cup raisin bran cereal = 8 grams of fiber
1 cup canned pumpkin = 7 grams of fiber
1 cup cooked spinach = 7 grams of fiber
1/2 cup whole wheat flour = 7 grams of fiber
1/2 cup soy tempeh = 7 grams of fiber
1/2 cup soy flour = 6 grams of fiber
1/2 cup edamame (whole green soybeans) = 5
grams of fiber
1 cup cooked broccoli = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 baked sweet potato = 5 grams of fiber
1 cup cooked brown rice = 4 grams of fiber
1 cup cooked old fashioned rolled oats = 4 grams of
fiber
1 medium apple = 4 grams of fiber
1 medium orange = 4 grams of fiber
1 cup carrot strips = 4 grams of fiber
1/2 cup raspberries or blackberries = 4 grams of
fiber
1 medium banana = 3 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1 ounce of nuts (almonds, peanuts, pistachios) = 3
grams of fiber
1 baked potato (russet) = 3 grams of fiber
1/4 cup dry roasted sunflower seeds = 3 grams of
fiber
1 medium mango = 3 grams of fiber
1 medium tomato = 2 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup blueberries = 2 grams of fiber
1 cup romaine lettuce = 1.5 grams of fiber
1/2 cup tofu = 1 gram of fiber

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ABOUT THE AUTHOR
Monique N. Gilbert, B.Sc. helps people improve their
well-being, vitality & longevity. Her personal
coaching provides motivation, guidance and
support to get healthy, fit, reduce stress & anxiety,
strengthen the immune system, increase energy
levels, lower cholesterol, improve sleep, and
achieve your goals. For more information about
Monique’s coaching, visit
http://www.MoniqueNGilbert.com