Dr Bourke at Women's Health Fair!

Dr. Bourke is speaking The Women's Health Fair (aka "Feeling Fine in '09") on June 27.   He will speak at 10 am and tell everyone "Why Wait to Lose Weight? Food for Thought and Health".  This event will be held on Saturday, June 27th at the Sequoia Hospital Health and Wellness Center on 749 Brewster Avenue, Redwood City (near El Camino Real). 

FIBER!

Fiber is that part of plant food that is indigestible by humans. It passes through our digestive systems without being broken down and absorbed into our bloodstreams as other food components are. Think of a cow eating grass – that cow needs extra stomachs, chews its cud, etc, to digest the grass. We can’t digest grass because we don’t have specialized digestive systems. That indigestible stuff is fiber.

 

Fiber is good for  lowering the impact of sugars and starches on blood glucose. A high fiber diet is associated with lower risk for heart disease, Type 2 diabetes, and diverticular disease.

 

Soluble and insoluble fiber are the labels most commonly used to describe fiber.

Insoluble Fiber Insoluble fiber is what we usually think of when we think “fiber” or “roughage”. Wheat bran and most vegetables are examples of sources of insoluble fiber. It is tough, and doesn’t easily break down. Insoluble fiber tends to increase the “speed of transit” through our digestive systems, and increases regularity of bowel movements.

Soluble Fiber A lot of soluble fiber is viscous, allowing it to absorb and retain water, forming a gel. This type of soluble fiber actually slows digestion down. Because of this, it has a tendency to stabilize blood glucose, and permit better absorption of nutrients. It tends to reduce blood cholesterol. It also increases satiety, so people aren’t inclined to eat as much. Sources of soluble fiber include flax, beans, peas, oatmeal, berries, apples, and some nuts and seeds.

 

While fiber supplements can be helpful additions to a high-quality nutritious diet, they should never stand in for high-fiber foods, which are also rich in antioxidants and other nutrients essential to health. There is some evidence that simply taking pure fiber as a pill, or sprinkling high fiber additions over your food doesn’t carry all the same benefits as when it is in food.

Guidelines for Consuming Fiber

• If you are unused to eating a lot of fiber, increase amounts gradually to prevent intestinal distress.
• Make sure you drink lots of water when taking fiber supplements or eating high-fiber foods, as all fiber absorbs at least some water. Fiber can, in rare cases, cause intestinal blockage if eaten with insufficient fluid.
• Since large amounts of fiber can reduce absorption of some medications, it is best to take medication either an hour before or two hours after the fiber.

 

Why You Should Avoid Sweet Drinks

Sweetened beverages are not very good for your waistline or your heart.   They should be kept to a minimum.   According to a 25 year study from 1980-1004, Women who drank at least two sweetened beverages a day had 35 percent higher risk of heart attack than those who drank less than one a month.   Once a day drinkers had a 23 percent higher risk.   The authors suggest that the sweetened beverages raise blood sugar levels, which could promote heart inflammation or raise triglycerides.   A second study suggests that people who reduce calories from sweetened beverages lose more weight than those who reduce  calories from solid foods.   Most Americans get 20 percent of their calories from beverages, so there is PLENTY of room to cut back.  And water is a great alternative -- and healthier.