A LITTLE FAT GOES A LONG WAY

Another article from HER magazine

But fat also performs many important functions in the body, and many people completely ignore their body's requirement for health fats as they strive to eat a "fat-free" diet. You're wise to aim for 20%-25% of total calories from fat; you don't need to cut your fat intake any lower than that.
Carbohydrates and proteins contain approximately 4 calories per gram, while fat contains 9. Therefore, cutting down on fat may help lower total calorie consumption, which can result in weight loss but only if you don't increase portion sizes and number of servings. Be aware, however, that some reduced-fat or fat-free foods contain as many calories per serving as the higher-fat versions, so be sure to read labels.Why eat fat?Our bodies manufacture some fats and we also take in fats from the foods we eat. Fat enhances the flavor and texture of food, so meals with little or no fat don't provide the same satiety, or feeling of fullness. As a result, many people have given up on low-fat eating habits in exchange for higher-fat foods, which taste better. Bottom line: You should eat a flavorful, low-fat diet that's beneficial to your health.
What are the different types of fats?When we consume fat, our bodies break it down to its smaller components, known as fatty acids. Depending on their chemical structure, these are called saturated, polyunsaturated or monounsaturated.

Saturated fats, the most common types of fat consumed in a typical diet, are found in animal foods such as meat, poultry and eggs, full-fat dairy products and tropical oils. Saturated fat is the type of fat most likely to travel through our arteries, depositing plaque and cholesterol, and raising low-density lipoprotein (LDL, or "bad") cholesterol. High intakes of saturated fats are linked to heart disease and some cancers, so experts recommend that your daily intake be less than 10% of your total daily calories.

Polyunsaturated fats (PUFAs) are found in foods like vegetable oils (safflower, sunflower and corn) and fatty fish. Although PUFAs provide linolenic and linoleic acid, both essential fatty acids that are necessary for health and can't be made by the body, the recommended intake is less than 10% of total calories. Part of the omega-3 and omega-6 families, respectively, linolenic and linoleic acid serve as precursors to other crucial PUFAs such as arachidonic acid, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). While the latter two are found in fatty fish like salmon, mackerel and herring, the body can manufacture DHA and EPA from linolenic acid, but only if linolenic acid levels aren't low. Some research suggests that omega-3 PUFAs may help prevent heart disease because they lower triglycerides and reduce blood clotting. They may also lower blood pressure and prevent irregular heartbeat.
Monounsaturated fats (MUFAs), found in foods such as vegetable oils (olive, peanut and canola), are the primary oil consumed in the heart-healthyMediterranean diet. The recommended intake of MUFAs is 10% of total calories.

Decreasing your saturated fat intake and keeping your overall fat intake in perspective are equally important. Your diet shouldn't consist of too little or too much fat. Also keep in mind that foods lower in fat may not necessarily be lower in calories. In addition, caloric intake and physical activity have been overlooked in all the excitement regarding new fat-free and reduced-fat foods. Make a habit of reading labels to determine if a food has too much fat. Generally, a food should provide less than 3 grams of fat (27 fat calories) for every 100 calories it contains.

POST-TRAINING STRESS

I found these article today - pretty interesting - thought i would share :-)

Find out if there any foods you should avoid eating after working out?
By Chris Aceto
April 4, 2009

MuscleAndFitnessHers.com

The immediate aftereffects of a hardcore training session cause the body to act like a sponge, absorbing far more carbohydrates and amino acids from protein than at any other time of day. Muscles burn through glycogen, their stored collection of carbohydrates, during the workout and literally crave them in the post-training phase. That's why you can get away with eating plenty of fast-digesting carbs with little worry about adding bodyfat at this time. Likewise, you need plenty of protein to rebuild the recently traumatized muscle tissue.

That leaves dietary fat the one nutrient to avoid soon after training. Fat slows digestion, and after a workout, you want the opposite - rapid digestion - to immediately start the recovery and repair processes and spur the release of hormones that facilitate growth. So until at least 90 minutes after training, avoid proteins with high-fat content such as beef, whole eggs, dairy products and salmon. Your best bet is liquid protein like whey, casein, soy and/or egg protein shakes. Avoid fiber in the 90-minute window after working out because it slows digestion as well; save the veggies, oatmeal and whole-grain breads for other meals.

To order Chris Aceto's training and nutrition books Championship Bodybuilding and Everything You Need to Know About Fat Loss, visit nutramedia.com

The 20 Worst Supermarket Foods in America

I purchased this book about a month ago and i am amazed everytime I read it. Boy the things you think are okay for you may be the worst for you. I have listed the 20 worst supermarket foods in America based on this book by Matt and David. I think when you read it it will open your eyes the way it did mine.

The 20 Worst Supermarket Foods in America
The supermarket aisles are fraught with nutritional peril. Learn to disarm the food industry's industrial-strength calorie bombs and still eat the food you love - By: David Zinczenko and Matt Goulding

1. Worst Packaged Food in America
Marie Callender's Creamy Parmesan Chicken Pot Pie1,060 calories1,440 mg sodium 64 g fat (24 g saturated)Marie Callender's perpetrates the ultimate sleight of hand here: The nutrition information says this medium-size entrée has two servings, but honestly, when have you ever split a potpie? Lard-strewn pastry tops and cream-based fillings are the lowest common denominators of the nutritionally nefarious potpie, and this one, with an ingredient list that reads like an O-Chem final, beats out dozens of horrendous iterations to earn this special place on our list.

Sodium Equivalent: 8 small bags of potato chips

Fat Equivalent: 23 strips of bacon

Calorie Equivalent: 7 Taco Bell Fresco Beef Tacos

Eat This Instead!Marie Callender's Oven Baked Chicken (369 g)320 calories990 mg sodium12 g fat (3 g saturated)

2. Worst Frozen Entrée
Hungry-Man Classic Fried Chicken 1,020 calories1,570 mg sodium57 g fat (12 g saturated)They should rename the company Hungry-Men, because there's no way a single man needs more than a pound of fatty fried chicken, oily potatoes, and a brownie.

Calorie Equivalent: 5 Krispy Kreme Original Glazed Doughnuts

Eat This Instead!Banquet Select Chicken Parmesan - 350 calories870 mg sodium15 g fat (3.5 g saturated)

3. Worst Frozen Pizza
DiGiorno for One Garlic Bread Crust Supreme Pizza - 850 calories1,450 mg sodium 44 g fat (15 g saturated, 3.5 g trans)The bloated crust and the greasy toppings will saddle you with 60 percent of your day's sodium, 75 percent of your day's saturated fat, and nearly twice the amount of trans fats you should take in daily.

Calorie Equivalent: 6 slices Domino's Thin N Crispy Cheese Pizza

Eat This Instead!South Beach Diet Deluxe Pizza - 340 calories660 mg sodium11 g fat (4 g saturated)

4. Worst Frozen Breakfast
Jimmy Dean Pancake and Sausage Links Breakfast Bowls - 710 calories 890 mg sodium 31 g fat (11 g saturated) As if the calories, fat, and refined carbohydrates weren't bad enough, Jimmy D tops the whole thing with two Hershey's bars' worth of sugar.

Calorie Equivalent: 6 bowls of Froot Loops

Eat This Instead!Jimmy Dean D-lights Breakfast Bowls Turkey Sausage (198 g)230 calories730 mg sodium7 g fat (3 g saturated)

5. Worst Stir-Fry
Bertolli Grilled Chicken Alfredo & Fettuccine Complete Skillet Meal for Two (1⁄2 package, 340 g) 710 calories 1,370 mg sodium 42 g fat (22 g saturated)A dinner for two should get your blood flowing, not stuff your arteries with more than the entire day's saturated fat. Saturated Fat Equivalent: 22 strips of bacon

Eat This Instead!Birds Eye Steamfresh Meals for Two Grilled Chicken in Roasted Garlic Sauce (1⁄2 bag, 340 g)340 calories880 mg sodium13 g fat (5 g saturated)

6. Worst Packaged Lunch
Oscar Mayer Maxed Out Turkey & Cheddar Cracker Combo Lunchables (1 package) - 680 calories 61 g sugars 22 g fat (9 g saturated, 1 g trans) 1,440 mg sodiumHere's your first clue that this meal has issues: The ingredient list-in its squinty small type-is a full 4 inches long. It includes just about every form of fat and sugar you can imagine. Your child deserves better.

Calorie Equivalent: 15 Chicken McNuggets

Eat This Instead! Oscar Mayer Deli Creations Fajita Beef & Salsa Flatbread (145 g)280 calories9 g fat (4 g saturated)890 mg sodium

7. Worst Individual Snack
Hostess Chocolate Pudding Pie (1 pie) - 520 calories 45 g sugars 24 g fat (14 g saturated, 1.5 g trans) Skip past the enriched flour and water on the ingredient list and here's what you get: animal shortening, corn syrup, high-fructose corn syrup, sugar, modified corn starch, butter, chocolate liqueur, and so on. Any one of these ingredients alone might prompt you to raise an eyebrow, but taken together they should invoke a gag reflex and a sprint for something far healthier. Saturated Fat Equivalent: 2 McDonald's Quarter Pounders

Eat This Instead!Chocolatey Drizzle Rice Krispies Treat - 100 calories8 g sugars3 g fat (1 g saturated)

8. Worst Frozen Treat
Toll House Ice Cream Chocolate Chip Cookie Sandwich (1 sandwich) - 520 calories 23 g fat (9 g saturated) 44 g sugars Do you really want more than a quarter of your day's calories to come from an ice-cream novelty? If you're going to take in this much fat and calories in one sitting, it better be dinner.

Calorie Equivalent: Two slices of hand-tossed pepperoni pizza from Pizza Hut

Eat This Instead!Skinny Cow Low Fat Vanilla Ice Cream Sandwich (1 sandwich) - 140 calories 2 g fat (1 g saturated)15 g sugars

9. Worst Baked Good
Otis Spunkmeyer Banana Nut Muffins (1 muffin, 114 g) - 460 calories 22 g fat (3 g saturated) 2 g fiber 32 g sugars. Despite popular belief, muffins are very rarely healthy. Case in point: The first ingredient in this muffin is sugar. The result is metabolic mayhem: Blood sugar climbs, pancreas goes into overdrive, and the body begins storing sugar as fat. Shortly after, you'll feel sluggish and crave more sugar.

Sugar Equivalent: 3 1⁄2 Rice Krispies Treats

Eat This Instead!Vitalicious Apple Berry Muffin (1 muffin) - 100 calories0 g fat5 g fiber10 g sugars

10. Worst Packaged Side
Pasta Roni Fettuccine Alfredo (1 c prepared with 2% milk and margarine) - 450 calories 25 g fat (7 g saturated, 3.5 g trans) 1,140 mg sodium. Once again Alfredo proves itself to be the biggest belt-busting option on the shelf. This side has a meal's worth of calories, and if you try to turn it into a meal in itself, expect to top 1,000 calories.

Sodium Equivalent: 4 medium orders of McDonald's French fries

Eat This Instead!Pasta Roni Nature's Way Olive Oil & Italian Herb (1 c prepared with water and olive oil) - 250 calories8 g fat (1.5 g saturated)800 mg sodium

11. Worst Cereal
Quaker 100% Natural Granola, Oats, Honey & Raisins (1 c) - 420 calories12 g fat (7 g saturated) 6 g fiber 30 g sugars. Granola, for all its good reputation, is usually weighed down by a deluge of added sugars. In fact, for the same amount of sugar, you could have a bowl of Cocoa Pebbles more than twice the size-and you'd get more fiber and save about 60 calories in fat. Calorie Equivalent: 8 chicken wings

Eat This Instead!Kashi GOLEAN (1 c) - 140 calories1 g fat (0 g saturated)10 g fiber 6 g sugars

12. Worst Frozen "Healthy" Entrée
Healthy Choice Complete Selections Sweet & Sour Chicken (340 g) - 430 calories9 g fat (1 g saturated) 600 mg sodium 29 g sugars. Since when has fried chicken been healthy? Certainly not when it's cloaked in sugar. Sugar Equivalent: 2 scoops Breyers Reese's Peanut Butter Cup Ice Cream

Eat This Instead! Kashi Southwest Style Chicken (283 g) - 240 calories5 g fat (0 g saturated) 680 mg sodium

13. Worst "Healthy" Pantry Item
Pop-Tarts Whole Grain Brown Sugar Cinnamon (2 pastries) - 400 calories14 g fat (4 g saturated) 5 g fiber 28 g sugars. Whole grain ain't the whole truth. There's also a glut of vegetable oil and seven types of sugar stuffed inside.Sugar Equivalent: 1 Snickers bar

Eat This Instead! Sun-Maid Raisin English Muffins with Cinnamon (1 muffin)170 calories0.5 g fat (0 g saturated)2 g fiber13 g sugars

14. Worst Drink
AriZona Kiwi Strawberry (23.5-oz can) 353 calories 0 g fat 82 g sugars It claims to be blended juice, but only 5 percent of this can is any sort of real-fruit derivative. The remaining 95 percent is a blend of water and high-fructose corn syrup. Sugar Equivalent: 4 Original Fudgsicle BarsDrink

Eat This Instead!Tropicana Lime Raspberry Fruit Squeeze (15.2-oz bottle) 35 calories0 g fat7 g sugars

15. Worst Ice Cream
Häagen-Dazs Chocolate Peanut Butter (1⁄2 c) 360 calories 24 g sugars 24 g fat (11 g saturated)Häagen-Dazs makes great-tasting ice cream with an impressively short ingredient list, but that doesn't make up for the fact that their pints are consistently the fattiest in the freezer. Fat Equivalent: 1 McDonald's Double Cheeseburger

Eat This Instead!Edy's Slow Churned Peanut Butter Cup (1⁄2 c)130 calories13 g sugars6 g fat (3 g saturated)

16. Worst Condiment
Eggo Original Syrup (1⁄4 c) 240 calories 40 g sugars. Breakfast is the most important meal of the day, but not when this sugar slick hits the table. Excluding water, the first three ingredients are all different forms of sugar. If you want real syrup, make sure it's 100 percent maple. Sugar Equivalent: Two Häagen-Dazs Vanilla & Almond ice cream bars

Eat This Instead!Smucker's Sugar Free Breakfast Syrup (1⁄4 c) 20 calories0 g sugars

17. Worst Candy
Twix (1 package, 2 oz) 280 calories / 27 g sugars 14 g fat (11 g saturated) Twix takes the already-dubious candy-bar reputation and drags it through a murky pool of saturated fat. With more than half the USDA's daily consumption recommendation for these dangerous fats in each package, this is one hazardous after-lunch snack. Saturated Fat Equivalent: 11 strips of bacon

Eat This Instead!100 Grand (1 package)190 calories22 g sugars8 g fat (5 g saturated)

18. Worst Yogurt
Stonyfield Farm Whole Milk Chocolate Underground (6 oz) 220 calories 5 g fat (3 g saturated) 36 g sugars. Stonyfield is notorious for being a little too generous with the sugar, but the nearly 3 tablespoons in their Chocolate Underground is bad even by their supersweet standards. Not even Ben & Jerry's makes a flavor of ice cream with this much sugar. Sugar Equivalent: 4 Cherry Popsicles

Eat This Instead! Breyers' Cookies n'Cream YoCrunch Lowfat with Oreo Pieces (6 oz)120 calories2.5 g fat (1 g saturated)11 g sugars

19. Worst Cookie
Pillsbury Big Deluxe Classics White Chunk Macadamia Nut (dough; 1 cookie, 38 g) 180 calories10 g fat (3 g saturated, 2 g trans)13 g sugarsStick to Nestlé Toll House when it comes to big-brand cookie dough; the people of Pillsbury have a penchant for scattering trans fats across your market's refrigerated section. This cookie has one load of dangerous oils mixed into the flour and another blended with sugar and interspersed throughout the dough as "white confectionery chunks."Fat Equivalent: 5 "fun" size 3 Musketeers bars

Eat This Instead!Toll House Chocolate Chip Cookie Dough (1 1⁄2-inch ball, 28 g) 130 calories6 g fat (2.5 g saturated)11 g sugars

20. Worst Crunch Snack
Gardetto's Special Request Roasted Garlic Rye Chips (1⁄2 cup, 30 g) 160 calories10 g fat (2 g saturated, 2.5 g trans) 40 mg sodium Gardetto extracts the worst part of its Original snack mix and tries to serve it as a gourmet snack-a sneaky move that might have serious repercussions for even casual munchers. Each single serving exceeds the amount of trans fat deemed safe to consume daily by the American Heart Association.Fat Equivalent: 3 strips of bacon

Eat This Instead! Snyder's of Hanover Sourdough Nibblers (16 pieces, 30 g) 120 calories0 g fat200 mg sodium

Habits

I hope everyone had a healthy and happy weekend. Now let's talk habits. We all have them. I know I do. I found this article on Shapefit.com. I thought it was pretty interesting and wanted to share it with you.

Daily Activities To Help Change Habit
"I should change, but I've tried and failed." Does this sound familiar? Often, changing habits does seem insurmountable. Many of us simply don't have enough motivation to change our habits - all of our bad habits - in a way that would truly affect our health. We cling to them because we see them as rewards.

But your habits determine your health. Below is a strategy and focus on daily activities to help you change and eliminate bad habits.

It Takes 21 Days To Break A Bad Habit

To begin with, choose one unhealthy habit you wish to eliminate or change. Or, choose a healthy habit you want to adopt as part of your behavior. If it is a habit to eliminate, you may wish to go "cold turkey" or have a gradual tapering off. Caution: If it is a drug or chemical habit you are planning on eliminating, be sure to obtain an expert's opinion as to whether you need to taper off usage as opposed to quitting cold turkey.

Now that you have decided which unhealthy habit to eliminate, or new habit to adopt, decide on the date you will begin your behavior change. Give this date a good deal of thought and then write it down. For example, "On February 15, 2001, I will become a non-smoker."

In order to ensure behavior change, experts agree that it takes a minimum of 21 days to change a behavior. Again, look at the date you are planning on changing your habit. Count ahead 21 days and mark that date down. Now, make a commitment that you will follow your plan for 21 days.

Helpful Suggestions

Your target date has arrived. It is the first day of your 21-day cycle. Here are some helpful suggestions for habit change:

Write down your goal. There is magic in the written word when it applies to you. Experts recommend stating your goal in positive terms, such as "I want to be lean and physically fit," instead of "I've got to get this flabby body out there huffing and puffing." So, begin with writing down, as a positive goal, the habit you will change.

List your reasons for changing or eliminating your habit. Writing it down will force you to think out in specific terms what this habit represents in your life and the meaning you believe your life will hold for you upon changing the habit. This will also help with your commitment toward taking positive action.

Find substitute routines. For example, if you are changing eating habits and you have identified a particularly difficult time of the day when eating habits are poor, create an activity, a new routine for that time.

Talk to yourself. Tell yourself you're making progress. Remind yourself that you are moving closer to your goal.. Talk to yourself throughout the day about how you are going to avoid triggers that can get you off track and make healthy substitutes.

Recruit helpers for support. Explain to them why you are making this change. Ask for their support. Their support may be needed encouragement.

Be prepared for people who may sabotage your change. Be assertive and tell them what they are doing.

Sustaining Motivation
The following are some suggestions to follow each day in order to sustain motivation and determination:

* Review your list of reasons for quitting or changing.
* Create mental pictures of yourself as having already succeeded with your habit change.
* Make affirmations, positive self-statements about your habit change. For example, "I am filled with so much health and vitality now that I exercise four times a week."
* Reward yourself. Make up a list of self-rewards. Reward yourself verbally.
* Remember to take one day at a time. If you do backslide, don't label yourself as having failed.

Get out your list or reasons for quitting or changing and begin again.
Fatigue, boredom, depression, stress can all make it difficult to stick with your program. But having a relapse isn't as important as how you deal with the relapse. If you are so devastated by failure that you call your good intentions into question, that will make habit change harder for you. But, if you allow for an occasional relapse and treat it as nothing more than a slight misstep that teaches you something, then you're on the right track.

Follow the suggestions in this article, adopt the more helpful attitude of evaluating your progress and accepting relapses, and you will find yourself reaching many of your goals. You will have achieved true behavior change.

Chobani Yogurt

For over a month i have been eating the Greek Chobani Yogurt and I am really now loving it! I am trying to eat it every day. At first it took me a while to get use to it but now i LOVE it. It is soooo good for you and is loaded with protein. I like the blueberry, strawberry and honey one. Just add a little flaxseed and some blueberries or fresh fruit and you have a nutritious snack. I recommend if you like eating yogurt you give this one a try. It is a great snack at night or before a workout. There is info below on it.

I wish everyone a healthy and happy weekend.

Martha

“Chobani” means shepherd in Turkish. This lovely yogurt line has been carefully shepherded by an emigré whose family makes yogurt and feta in Turkey. Using the same classic techniques to produce thick, triple-strained yogurt—known as Greek-style in the U.S.—Chobani Greek Yogurt is the thickest and most sour cream-like line of Greek-style yogurt we have found to date. People who should eat more yogurt or calcium in general, but don’t like the consistency or tanginess of most yogurts, may be very happy with Chobani.

Chobani is a very rich and ultra-creamy way to get your probiotics and protein—or simply to enjoy a delicious cup of yogurt. All-natural and low in sugar (the plain nonfat is 100 calories a serving and the fruit flavors are 140 calories), the line is made with hormone-free milk. It contains live and active cultures as well as probiotic cultures. And, at 14g of protein per 6-ounce serving, it has two times the amount of protein as traditional American yogurts.

In addition to Lactobacillus bulgaricus and Streptococcus thermophilus, which are required by USDA standards to produce yogurt, Chobani contains probiotic cultures of Lactobacillus acidophilus, Bifidus and Lactobacillus casei.

Probiotic bacteria, which are live and active cultures,* occur naturally in the digestive tract, where they help promote a healthy balance, good digestion and overall intestinal vitality. However, they need regular replenishing, and people with digestive problems can benefit from products enhanced with probiotics (which have a much higher concentration of live and active cultures than regular yogurts with “live cultures”).

All Natural
Live & Active Cultures
Great source of protein
Perfect way to increase energy
Rich smooth creamy texture
A great mid day snack
Helps prevent the risk of Osteoporosis
Includes (3) active probiotics
Gluten free

Chobani's 5 flavors burst with healthful goodness in a 0% fat, strained yogurt that is sure to intrigue your senses. Our unique straining process creates a rich, thick, creamy texture that will surprise you and is truly beyond compare. 0% fat = guiltless indulgence Chobani Greek Style yogurt is produced by Agro Farma, Inc. located in the rolling hills of Upstate NY. Our team of yogurt makers has over 40 years of experience which insures our customers that only the highest quality of All Natural products will leave our facility.We have many new products in development that will soon hit the supermarket shelves so be on the look out in the days and months to come!

Fruit Flavors
The sundae-style yogurt (fruit on the bottom) is available in Blueberry, Honey, Peach, Strawberry and Vanilla. The yogurts are nonfat (0%), 140 calories and 14g protein per six-ounce container.

Plain Flavors

Nonfat (0%)
A great low-calorie, high-protein snack or topping for breads, potatoes, veggies and more. (100 calories, 0 from fat)

Lowfat (2%)
Very creamy, but surprisingly, more of a classic tartness than any of the other varieties. (130 calories, 30 from fat)

Original (10%)
The full fat version tastes very much like sour cream. (240 calories, 150 from fat

Fiber

Let's talk FIBER today. There is so much talk about fiber these days and i have been trying to up my fiber and i take fiber supplements every day. I feel this is a very imporant subject. I hope you find the information I found interesting.

I found the following information written by Harvard School of Public Health.

Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.

Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.

Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day.

Health Effects of Eating Fiber
Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk.

Fiber and Colon Cancer
For years, Americans have been told to consume a high-fiber diet to lower the risk of colon cancer—mainly on the basis of results from relatively small studies. Larger and better-designed studies have largely failed to show a link between fiber and colon cancer. One of these—a Harvard study that followed over 80,000 female nurses for 16 years—found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer). (1) More recently, researchers combined the results of the Harvard study with those of several other large studies that followed more than 700,000 men and women, some for up to 20 years. (2) After accounting for differences in participants' red meat and alcohol intake, as well as other factors that could increase colon cancer risk, high intake of fiber was not found to protect against colorectal cancer.

But just because fiber plays little role in preventing colon cancer doesn't mean you should abandon a high-fiber diet. As explained below, fiber provides many other benefits.

The Bottom Line: Recommendations for Fiber
Fiber is an important part of a healthy diet, and you should get a least 20 grams a day, more is better. The best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts.

Some tips for increasing fiber intake:
Eat whole fruits instead of drinking fruit juices.
Replace white rice, bread, and pasta with brown rice and whole grain products.
Choose whole grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Substitute legumes for meat two to three times per week in chili and soups.
Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).

Sources of Soluble & Insoluble Fiber
Soluble Fiber
Oatmeal, oatbran
Nuts and seeds
Legumes
Beans
Dried peas
Lentils
Apples
Pears
Strawberries
Blueberries

Insoluble Fiber
Whole wheat bread
Barley
Couscous
Brown rice
Bulgur
Whole grain breakfast cereals
Wheat bran
Seeds
Carrots
Cucumbers
Zucchini
Celery
Tomatoes

Glycemix Index - What is it and how does it work.....

We keep hearing about this so i thought i would check it out. I found this info. on bodybuilding.com website under articles.

How It Works
The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. A food is always measured relative to the effect of pure sugar. High glycemic index foods can raise blood glucose levels very quickly, as well as insulin levels. In contrast, low glycemic index foods do not significantly raise blood glucose levels and insulin levels after eating. Pure glucose is given a value of 100 while other foods are given an index number representing its relative effect on blood glucose levels.

For example, sweet corn is assigned an index number of 55 which means sweet corn raises blood glucose levels 55 percent as much as pure glucose. In general, foods below 55 are considered low glycemic index foods, 55-70 represents mid-glycemic index foods and over 70 are considered high glycemic foods. In the past, it was widely believed that simple sugars dramatically increased blood glucose levels while starches such as potatoes and bread were digested slowly. The results from numerous studies show this is definitely not the case. In fact, one of the biggest surprises comes from potatoes, which reported an average index of 84, making it one of the higher glycemic foods available. Here's a look at how a high, mid and low glycemic value food can alter one's blood glucose response.

For Weight Loss
Most clients who come to trainers for help primarily want to lose weight or shed body fat. Can the application of the glycemic index to our food choices really help us lose body fat? Research has confirmed that one of the most effective ways to lose body fat is by eating 5 to 6 meals daily combined with resistance training and some form of cardio.

Small, frequent meals increase the thermic effect of food as well as prevent the body from going into starvation mode. Research further agrees there should be a larger portion of carbohydrates mixed with more moderate amounts of protein and fat. The glycemic index allows us to more effectively evaluate our nutrition plan focusing on the quality of carbohydrates. For those who incorporate a larger amount of low glycemic foods, they will be rewarded with a slow and steady release of glucose keeping insulin levels in check.

This is of tremendous benefit to those who complain of low energy when cutting back on calories. Since all nutrients are not created equal, low glycemic foods have the added effect of keeping individuals feeling more satisfied for longer periods of time. In contrast, high glycemic foods used early in the day could cause unwanted surges in glucose levels, leaving one feeling energy deprived as well as creating hunger pangs. Lower insulin levels play a critical role in how and when we store fat. These reduced levels make fat easier to burn and more difficult to store.

For Sports Performance
Athletes have long known that eating properly before training and competition can improve performance in measurable ways. Increased carbohydrate intake prior to exercise can be measured through increased muscle and liver glycogen stores as well as aid in the maintenance of blood glucose levels for sustained energy. Glucose levels then provide fuel for the brain, which allow us the luxury of good judgment and enhanced concentration levels while exercising. How, then, can the glycemic index help athletes in their performance?

Despite what may sound logical in applying the glycemic index, researchers have found that what you eat prior to endurance exercise does not necessarily play a role in your ability to sustain an endurance activity. Whether your meal consists of low, mid or high value foods does not seem to matter as much as what you consume to sustain your energy stores during exercise. While high glycemic foods do not play a favorable role in weight loss, they can have an important effect in sports performance.

Following a heavy training session, when muscle glycogen stores are depleted, high glycemic foods can provide a quick release of glucose re-filling energy stores. Within the first few hours following exercise, blood flow to muscles is increased. Glycogen synthesis can be optimized during this critical time by the use of high glycemic carbohydrates. One of the concerns expressed by athletes and coaches over the course of time is that ingestion of carbohydrates in the hour before exercise could cause a dramatic increase in insulin levels, ultimately causing hypoglycemia within a short time after exercise begins.
Recent studies have shown that even though high glycemic foods were taken prior to endurance exercise, the resulting performance was not affected. This is an important finding in that the quality of carbohydrates is less important in meals prior to exercise while potentially being of great significance to aid recovery in the time following exercise. There is still much debate on this subject.

Glycemic Index by Glycemic Load

(First Number in Parentheses is GL, Second is GI)

Low GI & Low GL
All-bran cereal (8,42)
Apples (6,38)
Carrots (3,47)
Chana dal (3,8)
Chick peas (8,28)
Grapes (8,46)
Green peas (3, 48)
Kidney beans (7,28)
Nopal (0,7)
Oranges (5,42)
Peaches (5,42)
Peanuts (1,14)
Pears (4,38)
Pinto beans (10,39)
Red lentils (5,26)
Strawberries (1,40)
Sweet corn (9,54)

Low GL & Medium GI:
Beets (5,64)
Cantaloupe (4,65)
Pineapple (7,59)
Sucrose (table sugar) (7,68

Low GL & High GI:

Popcorn (8,72)
Watermelon (4,72)
Whole wheat flour bread (9,71)
White wheat flour bread (10,70)

Medium GL & Low GI

Apple juice (11,40)
Bananas (12,52)
Buckwheat (16,54)
Fettucine (18,40)
Navy beans (12,38)
Orange juice (12,50)
Parboiled rice (17,47)
Pearled barley (11,25)
Sourdough wheat bread (15,54)

Medium GL & Medium GI:

Life cereal (16,66)
New potatoes (12,57)
Sweet potatoes (17,61)
Wild rice (18,57)

Medium GL & High GI

Cheerios (15,74)
Shredded wheat (15,75)

High GL & Low GI

Linguine (23,52)
Macaroni (23,47)
Spaghetti (20,42)

High GL & Medium GI

Couscous (23,65)
White rice (23,64)

High GL & High GI

Baked Russet potatoes (26,85)
Cornflakes (21,81)