The following
program presents principles
00:00:01.98\00:00:03.44
designed to promote
good health and is not
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intended to take the
place of personalized
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professional care. The
opinions and ideas expressed
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are those of the
speaker. Viewers are encouraged
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to draw their
own conclusions about
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the information presented.
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Hello and welcome to
Health for a Lifetime
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and I'm your
host Don Mackintosh.
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We're glad that
you're with us and we're also
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glad to have a special
guest Vicki Griffin with us.
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Vicki is the leader of
the Michigan Conferences
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Department of Health. I
guess that's the way you
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put that, the
Health Department of this
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Conference in Michigan
expanding, how many members
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are there in
Michigan now? 24,000, 24,000
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and you also lifestyle
matters is kind of your,
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Nancy, you're
the director of that.
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You have a staff that
works with you and you
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produce materials
to equip local Churches
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and then it goes
outside you know this particular
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faith community. You've said,
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you've done lectures
at various conferences
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both for medical
schools and also Michigan
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State University, but
you were talking with me
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about Bariatric
Surgery Conferences,
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what's that all about, yes, yes.
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Well, as you may
know, Bariatric surgery
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involves the Gastric
bypasses, the Lap-bands,
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there are different
types of surgical interventions
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to helps us to
control appetite and help the
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morbidly obese lose
weight. And so I've been able
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to be a part of
some of those symposiums
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in terms of approaching
nutrition from the satiety
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factor, how to cut
and curve cravings?
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How this can be
implemented before Bariatrics
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happens. And this is
kind of related to what
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we're gonna talk
about today which is fiber.
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That's right, your
fabulous forgotten friend fiber.
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And you're excited
about fiber; I've never seen
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you get more excited
then. I mean but fiber,
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what exactly is fiber
and why should we be excited
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about it. Well, you
know fiber enriched foods
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have become the rage,
it's become kind of a buzz
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word and some people
think that fiber is just
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cellulose, but in
reality fiber is vital to good
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health, it's not
found in animal products.
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It's a constituent
of plant foods only and
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it's been
defined as non-digestible
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carbohydrates, the
lignin, okay the things
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that just moves
through, that are intact and
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intrinsic in plants. Yes
and they're in two types,
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there are two major
categories of fiber,
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the soluble and
insoluble fibers.
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Okay, so what's
the soluble like?
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Well, the soluble
fiber is an amazing component
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of plant foods.
There are several types
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of soluble fiber,
there are pectins and gums
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and beta-glucans
among other things but in
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the pectins you will
find, you find apples and
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citrus,
strawberries, legumes and nuts.
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And in the soluble, so
that's like the apple peal,
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yes and in the gum
fibers you find that category.
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You find oatmeal, barley beans,
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and so there is an
overlap of different types
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of fiber. Some people
get confused with the term
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fiber, they think
that the solubility means
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digest-ability. But
solubility actually refers
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to the water holding
capacity. So, a soluble fiber
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has a water holding
capacity that keeps and holds
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the constituents of the
food in the small intestine
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for a longer period of
time. And that's why the
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soluble fibers have a
such a very specific and
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amazing benefits in the
diet. So, they keep them
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there and they clean
out everything as a result.
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So, is that what
you're saying soluble fibers.
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There's a lists of
benefits of soluble fibers.
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Okay any else, what are the
list of benefits from fiber,
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the fabulous fiber our friend.
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Yes and fiber is my
good friend for many,
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many reasons. Okay let's
look at this list we have,
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delayed gastric
emptying, another words I guess
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it slows it down and
that's a better, that's right.
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It keeps the food there longer
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so you have satiety and
it also enhances Vitamin
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and mineral
absorption as a result.
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Okay, let's read this
first list then we'll talk about
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a little bit, lower cholesterol,
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binding of bile acids,
improved insulin regulation,
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improved glycemic
control, and pectins increase
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mineral absorption.
So, let's go back to that,
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we've talked about
gastric emptying, right,
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it doesn't go so
quickly. Lowers cholesterol,
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how does that work?
Yes, well you've seen
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the oatmeal
commercials now that talk about
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the cholesterol
lowering effect and beans
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are the real winner
when it comes to the gum
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fibers, the soluble
fibers, beans and oatmeal
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are two of our best
friends when it comes
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to cholesterol lowering
foods because the soluble
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fiber binds the bile
acids which part of the make
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up of those bile
acids is cholesterol.
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And it is then passed
through the system instead
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of being reabsorbed, so
why would we be interested
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in binding bile
acids? Because it has the
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cholesterol lowering
effect, okay and then insulin,
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and you also have
less gallbladder disease
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as well. Okay, insulin
and glycemic control kind
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of related
probably. It's a great thing,
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our bodies want
sugar but it wants them
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slow and so having
better, slower release of the
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sugars into the system
keeps a better balance.
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It helps the body to
become more sensitive
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to insulin, so we're
not overproducing insulin.
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And one of the
things about the solubility
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of fiber that is a
great thing is that the more
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unrefined the fiber
food is, for instance you can
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have instant oatmeal
or you can have quick oats
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or you can have
regular or you can have oat
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growths or the steel cut oats.
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Well, the difference in
those grains is their water
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holding capacity,
because the more finally
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mild they are. The more
of the water or the fluid
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that they hold to
and the longer they stay
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in the system, so you have good,
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better and best. The
best is going to be the
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longer cooking
grains, so again back to what
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I was asking about
insulin and glycemic index,
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in other words
you're saying that because
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those are released
slowly into the body.
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The insulin doesn't
go up and down and all
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over the place,
right and the sugar don't
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go up so fast.
It's good for the brain,
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it's good mood, study
out of Cardiff University
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show that just ten
days on a high fiber diet.
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People had self
reported better mood and sense
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of well being as well
as other health perimeters
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that were improving.
And then increase mineral
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absorption, I guess
because it's in there longer
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and it releases all
those or not or it absorbs all
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those, so, they're
not just moving through.
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Right especially
the pectins, the highly
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solubilized fibers.
The food stays in the small
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intestine, that's the
major side of absorption,
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digestion, and so it's
just has a great beneficial
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effect to have these
great soluble fibers in
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the diet.Okay,
soluble fibers, one thing,
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but now you say
there is insoluble fiber
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what is this like a
block of fiber or a big thing
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to straw, some hay.
Well, insoluble fiber includes
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cellulose, lignins,
resistant starch and some
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hemicellulose, as
soon you get those in your
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cabbage family and
your wheat and again some
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beans and fruits and
most of your grain products,
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it doesn't, those types
of fibers do not have the
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water holding capacity
that the insoluble fibers
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do, so the soluble
fibers actually increase
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transit time. And these
insoluble fibers decrease
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transit time. So, the
food is gonna move faster
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through the gut with
the insoluble fibers and
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that's a good thing as well.
There is more of a sweeping
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actions, especially if
you're eating bad foods
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you want them to get
out of there quickly.
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That's right, okay
there are some very specific
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benefits associated
with the insoluble fibers.
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Well, we're gonna
look at those I mean,
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we're on a roll,
let's look at the benefits
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of insoluble fibers.
Go ahead and get you pen
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and paper out here they are.
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Lower colon pH,
alright great Lower risk
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of colon cancer Increased
iron, and calcium binding
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Decreased transit
time Improved microflora
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colonization, I'm
gonna comeback to that.
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Energy
substrate for enterocytes.
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Right. Let's comeback
to, some of these things
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I don't understand
why would I want to lower
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my colon pH, because it
just creates a healthier
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gut environment
and when you have the.
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I have a gut
feeling it might be good,
00:08:34.07\00:08:36.13
what's so healthier by
lower of pH? Okay, what's
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better about it
is that then the.
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It creates an environment
for better bacterial growth,
00:08:41.65\00:08:45.63
better types of
colonization. So you have an
00:08:45.66\00:08:47.97
antiproliferative effect
which means less likelihood
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to proliferate
unhealthy cells, antibacterial,
00:08:51.22\00:08:54.31
antiviral, and
antifungal. So, our food choices
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are going to have an
amazing effect on inflammatory
00:08:58.80\00:09:01.49
tendencies of gut as
well as the types of infection
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and disease fighting
capabilities of the colon.
00:09:05.48\00:09:08.98
So, in other words
I'm lowering the pH,
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so these little bugs
can't live there as long and
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be happy and prosper.
That's right, that's what
00:09:13.48\00:09:15.46
you're saying, lower
risk of colon cancer.
00:09:15.49\00:09:17.28
Because I guess it just
cleaning everything else,
00:09:17.31\00:09:19.88
all those, yes and
there's been some debate
00:09:19.91\00:09:23.58
as to just how much of an
effect there is with fiber
00:09:23.61\00:09:26.44
foods and colon cancer
and there are some problems
00:09:26.47\00:09:29.15
with the way that some
of the studies are done.
00:09:29.18\00:09:31.27
But when you look over
all the benefits are just
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amazing and I
strongly believe that there
00:09:34.44\00:09:37.34
is a colon cancer
fighting effect from high fiber
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foods. Especially, some
of the insoluble fibers,
00:09:40.58\00:09:43.83
you're telling that when
you're getting this lecture
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to medical students,
they just go bananas,
00:09:45.62\00:09:47.61
I mean well they go
fibers. They do, they love it
00:09:47.64\00:09:50.40
and the reason that
they love it is because
00:09:50.43\00:09:52.36
all day long, they're
hearing lectures on maybe
00:09:52.39\00:09:55.45
one specific function
of a drug and then pages
00:09:55.48\00:09:57.95
and pages and pages
of contraindications.
00:09:57.98\00:10:00.28
But when we talk
about the benefits of these
00:10:00.80\00:10:03.94
fiber foods, it's the
one piece of advice they can
00:10:03.97\00:10:07.57
give their patients that
is going to help them with 30
00:10:07.60\00:10:09.95
different medical
conditions right away. It's
00:10:09.98\00:10:11.90
going to help to
improve the perimeters of risk,
00:10:11.93\00:10:14.61
so it's almost you
can recommend fiber for
00:10:15.19\00:10:17.09
almost anything. Well,
it's just an amazing component
00:10:17.12\00:10:20.47
of our diet and
we need it for many,
00:10:20.50\00:10:22.78
many reasons not just
for the mechanical effects
00:10:22.81\00:10:27.18
of swiping the colon
and for lowering cholesterol
00:10:27.21\00:10:30.82
and things of that
nature. But there are also very,
00:10:30.85\00:10:33.13
very profound
regulatory effects for appetite
00:10:33.16\00:10:36.69
control as well. Okay,
increased iron and calcium
00:10:36.72\00:10:40.62
binding I mean, that
makes sense you know we
00:10:40.65\00:10:43.65
have all kinds of
osteoporosis, we wanna
00:10:43.68\00:10:45.59
make sure and have
the calcium and the iron
00:10:45.62\00:10:47.69
of course, we wanna
have that. Yes, but this
00:10:47.72\00:10:48.82
is actually a
binding which some people may
00:10:48.85\00:10:51.46
interpret as a
negative thing but remember when
00:10:51.49\00:10:53.48
you're getting your mix
of soluble and insoluble
00:10:53.51\00:10:56.22
fibers. The soluble
fibers enhance vitamin
00:10:57.41\00:10:59.54
and mineral absorption,
but the insoluble fibers
00:10:59.57\00:11:02.12
actually do have
a binding effect,
00:11:02.15\00:11:03.61
somewhat of a binding
effect. But very high iron
00:11:03.64\00:11:06.18
levels are associated
with different types of
00:11:06.21\00:11:08.26
dementia, problems,
right, infection and heart
00:11:08.29\00:11:10.70
disease and so
especially there is a difference
00:11:10.73\00:11:13.58
between what is called
the heme and the non-heme
00:11:13.61\00:11:15.99
iron that the animal containing,
00:11:16.02\00:11:17.49
the blood irons
and the plant irons.
00:11:17.52\00:11:19.26
So, its iron cycling
and people who use plant
00:11:19.80\00:11:23.21
source of iron is
more efficient, its better.
00:11:23.89\00:11:26.41
The binding that does
take place if you have
00:11:26.98\00:11:29.41
a good mix diet does
not lead to anemia and the
00:11:29.44\00:11:32.21
calcium binding can
actually be a good thing
00:11:32.24\00:11:33.98
because when
you have appropriate
00:11:34.01\00:11:35.38
ratios of nutrients.
When you eat plant foods
00:11:35.41\00:11:38.37
that have the right
ratios of magnesium, calcium,
00:11:38.40\00:11:41.40
boron, B vitamins.
You're gonna have maximal
00:11:41.43\00:11:44.52
absorption,
utilization and retention,
00:11:44.55\00:11:47.25
but when you have
very high amounts of one
00:11:47.28\00:11:50.15
constituent such as calcium.
00:11:50.18\00:11:51.79
To the exclusion of
others than you're at higher
00:11:52.43\00:11:54.41
risk for osteoarthritis,
thrombosis, magnesium loss,
00:11:54.44\00:11:58.84
mineral loss. That kind
of thing and so the binding
00:11:59.60\00:12:04.02
capacity of the insoluble
fibers in a good mix diet,
00:12:04.05\00:12:07.13
it's not a problem.
Okay, I think we understand
00:12:07.16\00:12:09.84
the one we talked about
decreased transit time but,
00:12:09.87\00:12:12.61
what is
microflora colonization and
00:12:12.64\00:12:15.06
what is energy
substrate for enterocytes that
00:12:15.09\00:12:18.61
you talked about?
Okay, well if you understand
00:12:18.64\00:12:20.19
how what our
bacterial colonization is like,
00:12:20.22\00:12:23.10
I just say this as a,
kind of a tongue in cheek,
00:12:23.13\00:12:25.35
you never have to
feel lonely again because
00:12:25.38\00:12:27.46
there are more then
400 species of bacteria
00:12:27.49\00:12:30.76
that live in the gut
and depending, I feel so,
00:12:30.79\00:12:33.39
so much in community.
Do you feel surrounded?
00:12:33.42\00:12:36.63
But depending on
our eating patterns,
00:12:36.66\00:12:40.64
it's going to encourage
or discourage different
00:12:40.67\00:12:43.09
strains of those. And
this will encourage microflora
00:12:43.12\00:12:46.20
colonization, which we
need. And it will encourage
00:12:46.83\00:12:49.28
the type of
microflora that enhances,
00:12:49.31\00:12:51.66
that lowers inflammation
and increases absorption
00:12:51.69\00:12:57.41
and has this
antibacterial effect, so.
00:12:57.44\00:13:00.26
What is energy
substrate for enterocytes,
00:13:00.29\00:13:03.22
what are enterocytes,
that sounds like something
00:13:03.25\00:13:04.77
that maybe it's
quite a sight to see.
00:13:04.80\00:13:06.87
The gut cells reproduce
very, very rapidly in the
00:13:06.90\00:13:11.03
intestines and when
the bacteria ferment the
00:13:11.06\00:13:16.65
insoluble fibers,
that fermentation process
00:13:16.68\00:13:21.13
provides a substrate or
an energy source for the
00:13:21.16\00:13:24.99
actual colon cells and
that's a really wonderful thing.
00:13:25.02\00:13:27.74
Because those colon
cells reproduce very, very
00:13:27.77\00:13:30.30
rapidly and so the
byproduct of that fermentation
00:13:30.33\00:13:34.93
is propionic acid, butyrate
and lactic acid and it not
00:13:34.96\00:13:40.47
only provides energy
for the intestinal cells but
00:13:40.50\00:13:45.53
it also provides energy
for some peripheral tissues.
00:13:45.56\00:13:49.56
So, it's a wonderful
thing, so the brief thing
00:13:49.59\00:13:51.86
on that is that it
provides energy for enterocytes
00:13:51.89\00:13:55.96
or in other words
the intestinal cells.
00:13:55.99\00:13:57.38
It keeps them healthy
and keeps them healthy,
00:13:57.41\00:13:58.95
exactly, very, very and
that's why for very severe
00:13:58.98\00:14:02.17
colon problems,
fasting is not a good idea.
00:14:02.20\00:14:04.84
Complete fasting is
contraindicated because
00:14:06.83\00:14:09.96
the gut cells, there is
such a high turn over weight.
00:14:09.99\00:14:12.62
There are healthy by
having things move through them,
00:14:12.65\00:14:14.16
you've got to have
a energy substrate for
00:14:14.19\00:14:16.54
those cells. So, I mean
these are great benefits,
00:14:16.57\00:14:19.54
but how does fiber
effect you know weight control
00:14:19.57\00:14:22.92
and all these
types of things. This
00:14:22.95\00:14:24.76
is the really important
thing that I've learned
00:14:24.79\00:14:26.83
as I worked with
various Bariatric conventions,
00:14:26.86\00:14:29.63
Bariatric again is that surgery,
00:14:30.33\00:14:31.56
for the morbidly
obese that go through these
00:14:31.59\00:14:33.86
surgeries often nutritionists
have focused historically
00:14:33.89\00:14:38.79
with weight control on
fat grams and portion size.
00:14:38.82\00:14:42.80
And so you take a very
fiber poor meal that is
00:14:43.58\00:14:47.31
very, very high in
calories and we're gonna see an
00:14:47.34\00:14:49.52
example of that and
you cut the portion size
00:14:49.55\00:14:51.43
and you get the fat
grams to where they're supposed
00:14:51.46\00:14:53.65
to be and it is fiber less
fare that is going to cause
00:14:53.68\00:14:57.46
mood deployment,
poor satiety and it causes
00:14:57.49\00:15:00.74
a rapture as
appetite. So, what you're saying
00:15:00.77\00:15:02.50
is simply is that
the, they give them these
00:15:02.53\00:15:04.81
portion sizes that are
too small to make them feel
00:15:04.84\00:15:07.70
like they're full,
exactly. And then it creates
00:15:07.73\00:15:10.43
all those problems, they
still are like craving food.
00:15:10.46\00:15:12.83
Terrible, even
though they have a surgery
00:15:12.86\00:15:14.92
to try and get
rid of this problem,
00:15:14.95\00:15:16.20
they have all these
cravings and these mood things
00:15:16.23\00:15:17.99
and they have to,
exactly and so there is just,
00:15:18.02\00:15:20.06
is a disaster. And 55
percent of people that
00:15:20.09\00:15:22.40
go through these
Bariatric procedures and please
00:15:22.43\00:15:24.43
remember I'm not
making a recommendation
00:15:24.46\00:15:26.35
one way or other
because I know that this can
00:15:26.38\00:15:28.49
be life saving
procedure for some people but
00:15:28.52\00:15:31.17
people go through
this procedure and within
00:15:31.20\00:15:33.53
two weeks.
They're sucking on M&Ms,
00:15:33.56\00:15:36.49
and they sucking on
butter 55 percent gain much
00:15:36.52\00:15:38.92
of their weight back.
And so it's not a cure all,
00:15:38.95\00:15:41.69
the real battle is
for, not weight control.
00:15:41.72\00:15:45.30
It's about appetite
control and that takes place
00:15:45.80\00:15:47.60
in the brain and
fiber place a vital
00:15:47.63\00:15:49.72
role in appetite
control. And we're gonna talk
00:15:49.75\00:15:52.97
more about that
when we comeback.
00:15:53.00\00:15:54.97
Are you confused
about the endless stream
00:15:57.56\00:15:59.69
of new and often contradictory
00:15:59.72\00:16:01.65
health information,
with companies trying to sell
00:16:01.68\00:16:04.48
new drugs and special
interest groups paying
00:16:04.51\00:16:06.93
for studies that spin the facts,
00:16:06.96\00:16:08.56
where can you find a
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00:16:08.59\00:16:11.20
to health. One way is to
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00:16:52.83\00:16:54.41
Welcome back we're
talking about fiber,
00:16:56.85\00:16:58.50
it's fabulous, it's
often forgotten but not after
00:16:58.53\00:17:01.43
today's program. We're
talking with Vicki Griffin
00:17:01.46\00:17:03.71
and you've told us that
fiber is just fascinating,
00:17:03.74\00:17:06.69
it's something that
medical students like to hear
00:17:06.72\00:17:08.61
your lecture about.
It's something that helps
00:17:08.64\00:17:10.56
all kinds of
people that you work with,
00:17:10.59\00:17:11.99
whether it's the obese
person, the person that
00:17:12.02\00:17:14.14
has gone through or is
contemplating that surgery
00:17:14.17\00:17:18.12
you know gastric
bypass surgery or whether
00:17:18.74\00:17:21.39
it's dealing with a
depressed person or the
00:17:21.42\00:17:23.62
person who's dealing
with addictions and just have
00:17:23.65\00:17:25.40
so many positive
things. It does and when we quit
00:17:25.43\00:17:28.33
you were talking about
this effect on appetite
00:17:28.36\00:17:31.30
control, you were
mentioning that it can
00:17:31.33\00:17:33.81
really help because it
regulates the blood sugar
00:17:33.84\00:17:36.84
effectively and keeps
the insulin levels okay.
00:17:36.87\00:17:39.03
That's right, once that
blood sugar how's that work?
00:17:39.61\00:17:41.81
Well, with a slow
release of blood sugar then
00:17:42.41\00:17:46.11
your liver isn't working so
hard producing triglycerides
00:17:46.14\00:17:49.07
which is the storage
form of fat and insulin levels
00:17:49.10\00:17:51.96
start to go down, they
start to normalize and as you
00:17:51.99\00:17:54.28
combine exercise,
the cells become more
00:17:54.31\00:17:57.27
sensitive to insulin. So,
you have lower brain levels
00:17:57.50\00:17:59.49
of insulin which means
that you're going to be able
00:17:59.52\00:18:02.21
to meet challenges
better, you're gonna be able
00:18:02.24\00:18:03.88
to learn better,
you'll have more brain energy.
00:18:03.91\00:18:05.92
And you can say no
to certain urges and
00:18:05.95\00:18:09.08
what not, appetite controls
we're talking about right.
00:18:09.11\00:18:11.21
This is a very, very
important thing because
00:18:11.24\00:18:12.77
we have short and
long term appetite control
00:18:12.80\00:18:15.67
mechanisms. The short
term mechanisms include
00:18:15.70\00:18:18.15
neuropeptides
like, neuropeptide Y and
00:18:18.18\00:18:20.70
cholecystic decline in
stretch receptors that just
00:18:20.73\00:18:23.21
instantly sense
fat content, volume,
00:18:23.24\00:18:26.42
this type of thing, and
so that it helps to regulate
00:18:26.92\00:18:30.70
that area but also the
most important is the long
00:18:30.73\00:18:34.15
term regulatory
appetite controls.
00:18:34.18\00:18:36.72
the ghrelin, leptin
and insulin and as the body
00:18:36.75\00:18:39.98
becomes more sensitive
to those substances then
00:18:40.01\00:18:44.83
the, I'm satisfied
signal begins to work clearly.
00:18:44.86\00:18:48.13
Okay, so in other words
you feel full and you don't
00:18:48.81\00:18:50.73
have to have your appetites
clambering for something
00:18:50.76\00:18:55.32
more and it's very
simply you're just eating enough
00:18:55.35\00:18:57.91
bulk either soluble or
insoluble that makes you
00:18:57.94\00:19:00.29
feel full and that's
simply put it just resets
00:19:00.32\00:19:04.61
everything. It does, it
helps not only with gut,
00:19:04.64\00:19:06.90
it's not just about
the food sitting longer,
00:19:06.93\00:19:09.13
it's also about
some very, very powerful
00:19:09.16\00:19:12.13
metabolic and endocrine
changes that take place.
00:19:12.16\00:19:15.19
So, that the chips
are no longer clambering
00:19:15.22\00:19:16.91
for your attention, the
sweets don't scream at you.
00:19:16.94\00:19:19.61
You actually feel
sated, you feel satisfied,
00:19:19.94\00:19:22.91
you don't have think
about food for another.
00:19:22.94\00:19:25.16
You could eat more weigh
less, you eat more volume.
00:19:25.19\00:19:27.28
Some people are hard
wired for bigger appetite,
00:19:27.31\00:19:29.75
they just have
a bigger appetite.
00:19:29.78\00:19:31.77
So, they need no
have those carrots and
00:19:31.80\00:19:33.10
everything else.
People says all that, yes,
00:19:33.13\00:19:35.05
that huge thing. You
can't have the Chinese food
00:19:35.08\00:19:36.86
that moves through.
You're got have that whatever
00:19:36.89\00:19:41.19
it is, your big piece
of fruit or whatever with
00:19:41.22\00:19:43.34
all the pectins and everything.
00:19:43.37\00:19:44.60
The great mix of
soluble and insoluble fibers
00:19:44.91\00:19:47.99
is the wonderful
approach for healing a lot
00:19:48.02\00:19:52.00
of our metabolic
syndrome and insulin resistance
00:19:52.03\00:19:55.55
and these types of disorders.
00:19:55.58\00:19:57.63
Okay, so fruits
and vegetables you say
00:19:57.66\00:20:01.80
increase those?
Absolutely and these are things
00:20:01.83\00:20:05.04
also serve to displace
those calorie dense foods.
00:20:05.07\00:20:07.70
By that time that you're
through eating a beautiful
00:20:07.73\00:20:09.94
mixed green
salad, or a watermelon.
00:20:09.97\00:20:12.28
Yeah, right, well you
know I don't know how many,
00:20:12.31\00:20:15.65
you could eat 1/ 5
ounce chocolate bars
00:20:15.68\00:20:18.44
and get the same
calories in 25 cups of popcorn.
00:20:18.47\00:20:20.79
So you see when you
take the fiber out there
00:20:20.82\00:20:23.15
is quite a
difference. So you can eat more
00:20:23.18\00:20:25.40
and weigh less. It
displaces unhealthy foods,
00:20:25.43\00:20:27.83
you get more
nutrient and more hydration,
00:20:27.86\00:20:29.97
the cells of the body
are actually better hydrated
00:20:30.00\00:20:32.76
and sometimes we
get confused with hunger
00:20:32.79\00:20:34.74
signaling and we're
actually dehydrated not hungry.
00:20:34.77\00:20:37.33
And we have to
remember that dieting really
00:20:38.06\00:20:40.67
is the enemy of weight
loss when people go on diets,
00:20:40.70\00:20:43.36
even when they
restrict lab rats of food,
00:20:43.39\00:20:46.24
they will go for glucose
syrup rather than healthy
00:20:46.27\00:20:49.73
chew because they're
self medicating a bad mood.
00:20:49.76\00:20:52.51
And so when you have
the fiber rich foods,
00:20:53.21\00:20:56.12
you don't have,
you don't bottom out,
00:20:56.54\00:20:58.07
you don't get those
surges of insulin and
00:20:58.10\00:21:01.03
insulin actually
stimulates hunger.
00:21:01.06\00:21:02.82
'Cause it's set in your
guts long enough or moving
00:21:02.85\00:21:05.57
through quick enough,
they make you just feel good
00:21:05.60\00:21:07.68
and lean and mean.
That's right and so it's a
00:21:07.71\00:21:12.49
benefit all the way
around and plus you're getting
00:21:12.52\00:21:14.84
the wonderful
antioxidants that help your
00:21:14.87\00:21:17.56
mental engine to
purr instead of ping as
00:21:17.59\00:21:20.42
we've mention in
other programs. And
00:21:20.45\00:21:22.25
you get all the
vitamins and minerals that are
00:21:22.84\00:21:24.69
gonna encourage
healthy transmission,
00:21:24.72\00:21:26.44
neurotransmission. And
it's just simply eating food as
00:21:26.47\00:21:28.93
grown. It's just
enjoying the wonderful variety,
00:21:28.96\00:21:32.89
the colors, the flavors,
the textures that are available
00:21:32.92\00:21:35.31
out there as the main
focus of your dietary pattern.
00:21:35.34\00:21:38.88
Great so, what about
other chronic diseases
00:21:38.91\00:21:43.36
as they relate to fiber?
Well there is a statement
00:21:43.39\00:21:47.33
that I would like to
preference all of this with
00:21:47.36\00:21:48.79
from nutrition reviews.
It says clinical evidence
00:21:48.82\00:21:51.74
shows that combining
advice to increase fruit
00:21:51.77\00:21:55.14
and vegetable consumption
with choleric restriction
00:21:55.17\00:21:57.41
is an effective
strategy for weight management.
00:21:57.44\00:22:00.29
This is important
because it shows that a healthy
00:22:01.11\00:22:02.93
diet pattern can result
in significant weight loss
00:22:02.96\00:22:06.72
without counting
calories or fat grams.
00:22:06.75\00:22:09.37
So, you just eat fiber
and it takes care of itself,
00:22:09.40\00:22:11.78
yes and fiber are not in
the sense of empty calories,
00:22:11.81\00:22:14.78
some advertisers are
putting fiber in beer.
00:22:14.81\00:22:16.70
So we're not talking
about some of these ridicules
00:22:16.73\00:22:20.39
products, that is out
there, high fiber beer,
00:22:20.42\00:22:22.55
high fiber beer, yes. You
did not hear that on 3ABN,
00:22:22.58\00:22:25.79
we're not going to,
we're not recommending that
00:22:25.82\00:22:28.36
at all right. But yes,
we do have a list of amazing
00:22:28.39\00:22:32.74
benefits and this is what
the medical students love.
00:22:33.64\00:22:35.78
There is no pill out there
that will effectively lower
00:22:35.81\00:22:39.66
the risk and incidence
and severity of so many
00:22:39.69\00:22:41.97
chronic diseases,
so let's take a look.
00:22:42.00\00:22:43.61
So, Plant- Based
Benefits they give less
00:22:43.64\00:22:45.20
risk and incidence of.
Obesity, right Hypertension
00:22:45.23\00:22:48.97
Diabetes Temporal
atrophy, right Hyperlipidemia
00:22:49.68\00:22:54.20
Cognitive
Impairment Let's go back to,
00:22:54.23\00:22:58.19
oh! Let's go forward
a little bit more here.
00:22:58.22\00:23:00.77
Cardiovascular
disease, cancer, osteoporosis,
00:23:00.80\00:23:04.42
renal disease,
dementia, inflammatory bowel,
00:23:04.45\00:23:07.38
gallstones,
rheumatoid arthritis, right.
00:23:07.41\00:23:10.84
Well, this is huge list
these are great benefits,
00:23:10.87\00:23:14.34
and it's only a partial
list of the amazing benefits.
00:23:14.37\00:23:17.05
What is temporal
atrophy? Temporal atrophy is
00:23:17.08\00:23:19.30
something that begins
to occur with metabolic
00:23:19.33\00:23:23.05
syndrome and obesity
where the ability of nerve
00:23:23.08\00:23:28.49
impulses to filter
through damaged blood vessels
00:23:28.52\00:23:31.96
in the central portion
of the brain to percolate
00:23:31.99\00:23:35.12
to the temporal
areas, to stimulate higher
00:23:35.15\00:23:36.99
cognition function
begins to deteriorates. So
00:23:37.02\00:23:39.29
there is a, just a
subtle atrophy or a lowering
00:23:39.32\00:23:43.15
of ability in
these areas of the brain.
00:23:43.18\00:23:44.83
So, these temporal
lobes, right, that's where
00:23:44.86\00:23:46.64
the atrophy go. So,
a person that begins to
00:23:46.67\00:23:49.76
experience that
symptomatology would
00:23:49.79\00:23:51.56
have be more lay by
they would have more
00:23:51.59\00:23:53.93
emotional reactions, less
ability to organized plan,
00:23:53.96\00:23:56.80
less able to focus on
goals. Little temporal
00:23:56.83\00:23:58.88
atrophy going on but just
fiber will help with that.
00:23:58.91\00:24:02.59
The rich antioxidants
that are in these fiber foods
00:24:03.02\00:24:05.26
begin to sweep up those
cloisters of dead cells,
00:24:05.29\00:24:07.57
the vessels begin to remodel
around those little infrux
00:24:07.60\00:24:12.16
that can begin occur
that can latter on many years
00:24:12.19\00:24:15.30
later lead to dementia.
So, it begins to actually clean
00:24:15.33\00:24:18.19
up like a super
high way clean up,
00:24:18.22\00:24:19.84
so that the nerve
impulses to percolate those
00:24:19.87\00:24:23.35
higher centers of the
brain can begin occur.
00:24:23.38\00:24:25.33
Exercise really
helps that process as well.
00:24:25.36\00:24:27.84
Okay so Plant-Based
Benefits the lessen the risk
00:24:27.87\00:24:32.65
of insulin and all
those different things but
00:24:32.68\00:24:34.00
I think we have another
list, it improves other things.
00:24:34.03\00:24:36.79
We wanna look at
what it improves;
00:24:36.82\00:24:38.71
it improves weight management,
00:24:39.65\00:24:41.15
weight control
over time we see here,
00:24:42.05\00:24:44.67
also satiety and those that
feeling of fullness and also
00:24:44.70\00:24:50.37
nutrition and gut
health, Hormones Signaling,
00:24:50.40\00:24:54.06
Endocrine balance and
stress response, Mood,
00:24:54.09\00:24:58.26
Cognitive function,
Immune and overall health.
00:24:58.29\00:25:01.32
Wow, and so these are
not lessening the risk
00:25:02.04\00:25:05.39
and instead of but
it's improving these things,
00:25:05.42\00:25:07.79
you have improved
management of all of these
00:25:07.82\00:25:09.58
parameters and it's
an amazing thing that
00:25:09.61\00:25:12.59
they're now beginning
to discover there are some
00:25:12.62\00:25:14.62
wonderful benefits
for mental function,
00:25:14.65\00:25:19.10
metabolism, Endocrine
functioning as well as just
00:25:19.13\00:25:22.49
the basic weight loss
that so many people are
00:25:22.52\00:25:24.96
concerned with.
So, these are improved,
00:25:24.99\00:25:27.74
well hormones signaling
what was that all about?
00:25:27.77\00:25:30.60
Hormone signaling is
what we talked about earlier,
00:25:31.23\00:25:33.36
the appetite control
signaling, like the leptin,
00:25:33.39\00:25:36.76
ghrelin, and insulin, and
all those different things.
00:25:36.79\00:25:37.94
And those are the
long term hormones
00:25:37.97\00:25:40.14
that say I'm hungry, go to
the refrigerator right now.
00:25:40.17\00:25:43.72
And eat insensibly, it
kind of controls that, yes, yes.
00:25:44.51\00:25:46.27
Actually that I'm satisfied
signaling begins to work
00:25:46.30\00:25:49.27
properly, you become more
sensitive to satiety signals.
00:25:49.30\00:25:52.23
And then the Endocrine
balance and stress response
00:25:52.26\00:25:54.85
has to do with
cortisol production,
00:25:54.88\00:25:56.69
stress hormone
production. And so the actual,
00:25:56.72\00:26:00.51
the immune system is
massaged and balanced
00:26:00.54\00:26:03.65
with the stress
system, so you get an overall
00:26:03.68\00:26:06.16
improved
parameter there as well.
00:26:06.19\00:26:09.14
I wanna look at two
things, I wanna look at what the
00:26:09.17\00:26:10.83
average intake is for
normal people and then
00:26:10.86\00:26:12.65
what we should
changed it to, good.
00:26:12.68\00:26:14.33
We're gonna look quickly
here, what is our average
00:26:14.36\00:26:16.75
intake a 10 gram a day
intake is what we normally
00:26:16.78\00:26:21.43
get because we're
eating things like a breakfast
00:26:21.46\00:26:24.14
sandwich, coffee; orange
juice and for lunch burger;
00:26:24.17\00:26:27.46
fries; with
soft drink and a pie.
00:26:27.49\00:26:28.57
So, we don't get
too much there do we?
00:26:28.60\00:26:30.32
No, chicken; green
beans; iceberg lettuce;
00:26:30.35\00:26:33.58
and a roll with
butter; and coffee.
00:26:33.61\00:26:35.40
We're not get a lot
of fiber in there are we?
00:26:36.25\00:26:37.71
No, and you almost you have to,
00:26:37.74\00:26:38.79
it takes the little
nibbles off the bag to even
00:26:38.82\00:26:40.62
get 10 grams with
the day like that.
00:26:40.65\00:26:42.50
Now, look at this,
this is the positive one,
00:26:42.53\00:26:43.74
get your oatmeal, your 2 fruit,
00:26:43.77\00:26:45.38
your 2 whole grain
toast, your 1/8 cup of nuts
00:26:45.41\00:26:48.79
and that's a lot of
grams of fiber they're 18.
00:26:48.82\00:26:51.89
And then for your
lunch you get your
00:26:52.55\00:26:53.52
black bean soup;
you're mixed green salad;
00:26:53.53\00:26:55.65
and your bran muffin 17 grams.
00:26:55.68\00:26:57.94
And dinner,
brown rice with tofu;
00:26:57.97\00:27:00.35
veggie sticks and
dip; and a sweet potato.
00:27:00.38\00:27:02.82
I'm getting hungry,
that sounds good to me too.
00:27:02.85\00:27:04.78
Yes, so you have a list
here of things that we can
00:27:05.43\00:27:07.96
really do to
increase fiber, right.
00:27:07.99\00:27:09.78
Like what do we do?
Frequent the produce
00:27:09.81\00:27:13.14
department, a lot of
colors, yes, one meal at a time,
00:27:13.17\00:27:16.00
start switching out, for
the pie have fresh peaches,
00:27:16.03\00:27:19.46
for the white
bread have whole grains,
00:27:19.49\00:27:21.18
a lot of fruits,
veggies, plenty of raw fruits
00:27:21.21\00:27:23.40
and veggies yes, water?
Plenty of water to juice
00:27:23.43\00:27:26.09
the brain and to get things
going, that's exactly right.
00:27:26.12\00:27:29.64
We're glad that
you are watching today
00:27:29.67\00:27:31.89
we're excited that as a
result of today's program
00:27:32.39\00:27:35.20
you can get things on
the move again and what
00:27:35.23\00:27:37.57
a wonderful
friend fiber really is.
00:27:37.60\00:27:39.21
If you want more
information you can go to
00:27:39.24\00:27:41.01
lifestylematters.com
and there's all kinds of
00:27:41.04\00:27:45.59
information about
this and other subjects,
00:27:45.62\00:27:46.76
we know that you'll enjoy
that website and as a result
00:27:46.79\00:27:50.51
of today's program we
hope things really get
00:27:50.54\00:27:52.88
on the move for
you. You feel better,
00:27:52.91\00:27:54.63
pepping your step
and spunk in your trunk
00:27:55.40\00:27:58.13
and you have health
that last for a life time.
00:27:58.16\00:28:00.63