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We offer private cooking lessons for
families
and small groups. In addition, we offer
corporate
cooking classes, which provide organizations a
unique
opportunity for team building.
For up-to-date information about our upcoming
workshops and classes, please check our
website or
give us a call. Registration and payment in
advance
are required for all ph&w events and space is
limited
to
12 (cooking classes are limited to 6). We
strongly
encourage early registration.
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You know that fiber is good for you and you know you
should probably be eating more of it, but why? We
have all been told to eat our fiber, but many of us aren't
exactly sure where to get it, how much we should eat
or why we should be eating
it in the first place. It turns out that the average
American only gets about 12 to 15 grams of fiber per
day, far
short of the 14 grams of fiber for every 1000 calories
consumed
that is recommended by the Institute of Medicine.
What many people don't realize is that fiber is not only
a
good treatment for constipation, it also aids in weight
loss, greatly reduces your risk of heart disease and
certain cancers, reduces your risk of a variety of
digestive conditions as well as having many other
positive effects on your overall health.
Fiber is a complex carbohydrate found only in plants,
and is indigestible by the human body. There are two
types of fiber: soluble and insoluble. Insoluble fiber
does not dissolve in water and retains its constitution
as it travels through the body. Insoluble fiber serves to
speed up movement through the colon (often used as
a natural treatment for constipation) and normalizes
stools in general. Soluble fiber, on the other hand,
dissolves into a gooey substance in the body and
helps stabilize blood sugar and blood cholesterol
levels. Both types of fiber are an integral part of a
healthy diet.
If you, like many other Americans, have been trying to
lose weight, you may be interested to know that fiber
aids
in your pursuit and maintenance of healthy weight-
loss. Fiber functions in at least three ways to improve
weight loss. First, high fiber foods require you to chew
more so that you automatically eat slower and feel full
before you have eaten too much. Once in the stomach,
high fiber foods make you feel full sooner and for
longer. Soluble fiber absorbs some water and is
resistant to being reduced in the stomach, giving you
the sensation of feeling full. Second, fiber rich foods
are usually low in calories so you are able to get more
food and feel full while eating fewer calories. Third,
high fiber food helps regulate glucose in the blood
which helps prevent weight gain and diabetes.
Heart disease is the leading killer of men and women
in America, so all of us should be serious about
reducing our risk. Fiber does exactly that by reducing
LDL (bad) cholesterol in the blood. In fact, according to
results from Harvard study of over 40,000 men, a high
total dietary fiber intake was linked to a 40 percent
lower risk of coronary heart disease, compared to
men with a low fiber intake. This study found that
cereal fiber from grains was particularly beneficial.
Another study has linked the regular consumption of
psyllium husk (5 grams thrice daily) with a reduction in
cholesterol.
And if a 40% reduction in risk for heart disease isn't
reason enough to boost your daily consumption of
dietary fiber, then consider this: fiber can reduce blood
sugar levels in people with type 2 diabetes. Another
study found that when patients with type 2 diabetes
took a supplement containing slightly over 5 grams of
psyllium with meals, their blood sugar and insulin
levels did not rise as high. Fiber can also reduce your
risk of irritable bowel syndrome, hemorrhoids and
diverticular disease.
So how much fiber do you need and where can you
get it? It is actually much easier than you might think to
get your recommended daily allowance of fiber.
Women need around 25 grams of fiber per day and
men need around 38 grams per day. Whole grains,
fruits and vegetables are the best sources of fiber. As
a rule, the less processed a food is the more fiber it
will provide. Processed foods like white bread and
white pasta have literally had their fiber removed.
Choose breads and noodles which have "100% whole
wheat" to make sure you are getting the most fiber that
food has to offer. Beans, other legumes, nuts and
seeds are fiber-rich foods which are most often
consumed in unprocessed form. One cup of red
kidney beans has 13.1 grams of fiber: that's nearly half
your daily requirement ladies! But don't just add your
fiber on the side; integrate fiber-rich items into your
favorite dishes. Not used to eating much fiber? If that's
the case, make sure you add fiber in to your diet slowly
to avoid developing painful cramps or bloating. And
don't forget to boost your intake of water when you
increase your fiber consumption. Still not sure how to
incorporate fiber-rich foods into your diet? Then check
out some of the links or talk with your physician or
dietitian.
by Laurel Shonerd
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hummus
This quick and tasty home-made hummus recipe
makes 6 servings, and each serving boasts 6 grams
of fiber. It can be prepared in advance and used as an
appetizer with fresh vegetables (carrots, organic bell
peppers, cucumbers, etc.), pita bread, or even a
sandwich spread.
Ingredients:
1 can chick peas, drained; 1 small onion, chopped; 1
clove garlic, minced; 1 tablespoon olive oil; juice of
one lemon; 1/2 teaspoon ground cumin; salt, cayenne
and fresh parsley to taste.
PUREE all ingredients and 1/4 teaspoon salt in a
blender or food processor until the consistency is
smooth and creamy. ADD more salt if needed. If the
mixture seems too dry, ADD a little water or lemon
juice. SCOOP mixture into a shallow bowl. GARNISH
with parsley and/or a sprinkle of
powdered cayenne.
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copyright 2008 portland health and wellness We are very interested in your comments and suggestions. Please let us know if you have a topic you would like to see covered in future newsletters. We look forward to hearing from you.
Sincerely,
the staff of
Portland Health and Wellness
email:
infoph_w@comcast.net
phone:
503.236.4506
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