I’ve been thinking about fiber lately.  My dilemma has been to supplement or not, pretty much what is the best way to get fiber in my diet?  I think about this especially in winter as I long for the greater variety of fruits and vegetables of summer. 

So, do we get enough fiber in our diets and what sources are we turning to?  Well, while juicing is great and has its merits I want to talk about FOOD!  You know the crunchy, chewy edible stuff.  Can I get enough fiber in my food or do I need a supplement? 

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When we are dieting, our bodies need a little extra help when it comes to vitamins and minerals.  These are what help to keep us strong and healthy.  At times we may need to take supplements in order to get what we need.  Personally, I feel it is a good idea to supplement with a good, high quality multi-vitamin at anytime.  We could discuss the depletion of our soils and how that affects our food sources.  But in any case, it is extremely important to supplement when we are dieting.  When we limit our food intake by calories or types of foods, it becomes even more difficult to get the things we need. 

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Akin to dietary fiber, resistant starch is being discussed in health circles.  There is still some hesitancy to eat starchy foods.  We rank potatoes and corn up there as high starch foods that should be avoided.  They are actually on the list of do not eat or eat in moderation of some diets.  As vegetables you would think that we should welcome them into our diet.

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As I was perusing for information on the Low-fat diet for you today, I came across a study that I just knew you would want to know about.  In February 2006, the Journal of the American Medical Association published the findings of an 8 year study on Low-Fat diets and women.  It is surmised that the findings of the study will apply to men as well. 

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I love vegetables.  I love them in salads. I love the grilled and steamed vegetables in summer.  In winter pureed vegetables for a soup base or whole vegetables in a chunky stew.  Eight vegetables that can’t be beat are tomatoes, carrots, celery, beets, parsley, lettuce, watercress and spinach.  I use these all the time.  The first three are always in the majority of my homemade soups when prepared from scratch. 

But I know you’re busy as I am and when I find I’m running out of time, or I want to get some essential vegetables into my diet I have a short cut.  It is a 75 year old short cut that hasn’t changed much with one exception.  The short cut is V8 which is celebrating its 75th year. 

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Let’s see…twenty calories of vegetables and how many calories of dressing? Three times as much, just check the bottle. If we are going to go through all the trouble of making a salad, well, maybe it came out of a bag, but after you’ve thrown together all those healthy vitamins to just overdress the salad with fattening toppings like cheese, bacon, and some form of liquid fat then what are you thinking. If you save up some calories or worked out I’ll give in to the cheese, bacon, nuts or what have you, but please hold some of that dressing.

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I really like this diet as it is not so much a low-carb diet, but a controlled carb diet.  The rules are fairly simple to follow, although some people try to make it more complicated than it really is.  I know that the principles of this diet work as I lost a few sizes when I tried this plan.  I would have lost more, but I began to listen to other people who made it complicated and it messed me up. 

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The January issue of the American Journal of Clinical Nutrition is reporting the results of a study at Penn State that finds greater amounts of whole grains in your diet may assist in weight loss. 

On top of all the good stuff you expect from weight loss like reduced weight and waist circumference, the researchers noted that participants in the study who ate whole grains had significant weight loss in the abdominal region.  Remember apple shape bad, pear shape good; since an apple shape is a precursor to chronic disease like diabetes and cardiovascular disease.

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If you are a stout fan of the hit TV show “The Biggest Loser”, then you know that this is a diet plan that works and promotes a healthy lifestyle.  The plan is based on sound diet and exercise principles.  If you want to give it a try on your own, then here is the run down on this plan. 

The Biggest Loser Diet Plan is based on a low calorie diet.  They promote their own pyramid of eating that follows a 4-3-2-1 plan.  The diet is based on a strong foundation of fruits and vegetables, lean protein and a heavy dose of physical exercise.  Following this plan will help you to  lower your cholesterol, decrease your blood pressure and help you to become more energized while gaining physical strength. 

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The January 2008 issue of Preventing Chronic Disease points out the most successful strategies for maintaining weight loss.

There’s the ever popular reducing consumption of fast foods. If you don’t have time and need to eat at a fast food restaurant, grab a salad so as not to hinder your weight loss goals. I can’t think of a place yet that doesn’t have a salad on their fast food menu.

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