The Cardio Blog on Fiber

If you eat lots of fruits, vegetables, nuts, seeds, and legumes—you get a lot of fiber! And that’s a good thing. According to Dr. Fuhrman, not only is fiber vital for superior nutrition, but, it can also help you shed those unwanted pounds. More from Eat to Live:
Because meats, dairy, and oils are so dense in calories, it is practically impossible for us to eat them without consuming an excess of calories. These calorie-rich foods can pile up a huge number of calories way before our stomachs are full and our hunger satisfied. However, eating foods higher in nutrients and fiber and lower in calories allows us to become satiated without consuming excess calories.
And Dr. Fuhrman isn’t the only one showing fiber some love. The Cardio Blog offers up four good reasons to get your fiber. Check it out:
Cholesterol Reduction. By trapping bile acids that would otherwise be absorbed and converted into cholesterol, fiber can help reduce cholesterol and triglycerides.

Improved Protein Absorption. Eating foods high in fiber while eating foods high in protein will slow down the breakdown of that protein, thereby allowing for greater absorption.

Better Colon Function. This one you are likely aware of already. I'll leave it at that.

Prevents Body-Fat Storage. Soluble fiber helps the body use carbs for glycogen synthesis and energy production, rather than storing them as fats. Also, just as fiber slows down the body's processing of proteins, fiber can slow down how fast your body metabolizes carbs. For you, this means that your insulin levels will not spike as a result of eating a high-carb food, which is yet another way to help prevent body fat storage.
Now here’s something I bet you didn’t know. Nuts and seeds are loaded with fiber. Dr. Fuhrman talks about in this post, Nuts & Seeds Protect Against Heart Disease:
Raw nuts and seeds are packed with nutrients. They contain lignans, bioflavonoids, minerals, and other antioxidants that protect the fragile freshness of the fats therein; they also contain plant proteins and plant sterols that naturally lower cholesterol. And because nuts and seeds supply certain fibers, phytochemicals, phytosterols, and bioactive nutrients not found in other foods (such as polyphenols and arginine), they have other beneficial effects that prevent blood vessel inflammation.

Diet Mask

You have to see it, to believe it. Head on over to Diet Blog for more.

Member Center: Not Losing Weight and Feeling Low Energy

Over at this member is having a little trouble losing weight. Here’s the Q&A with Dr. Fuhrman. Have a look:
I am 53 year old female who is 5'3" and I have been in a 12-step program for compulsive overeating for a decade. I used to weigh 220 lbs, lost 100, and slowly gained back 40 and now weigh 160. I have eaten a no sugar, no flour plan during that decade, though obviously I relapsed which explains the weight gain. I had a heart catheterization in late March where they found a 44% blockage in my RCA and that is when I found out about you through a friend. I have followed your aggressive weight-loss vegan plan since April 3rd and have lost 3 lbs only. I have been pristine oils save for one teaspoon of fish oil daily. 1 cup legumes and less than a cup of starchy vegetable or grains every other day. The rest is salad, steamed veggies, and fruit. What am I doing wrong?

I also am feeling very low energy and not operating mentally at full function. Should I get bloodwork done to see if I have a deficiency and if so, what should I be looking for (B complex and D?).

Dr. Fuhrman:
You must have a really slow metabolic rate. In any case, since you did lose some weight and did not report on the amount of exercise you are doing, I would start there. One teaspoon of fish oil (5 grams) is a little overkill. Not that it will make much of a difference in your weight, but I still think that it is too much.

So the first thing is to look at your exercise mix and make sure you are doing both the caloric burn and the muscle building type because you likely need more muscle density to increase your metabolism and that can take some work in the gym for a few months.

Next, try to eat only when hungry and get in touch with your body's signals for food. You may be able to take in even less food while still feeling satiated.

The Bribe Diet

Weight loss would be a lot easier if someone kicked you a sawbuck every time you dropped a few pounds. Well, one Italian town likes the idea. The mayor of Varallo Italy is paying residents who lose weight. Reuters reports:
Men living in the northwestern Italian town of Varallo will receive 50 euros ($70) for losing 4 kg (9 pounds) in a month, Mayor Gianluca Buonanno said. Women will get the same amount for shedding 3 kg (7 pounds).

If they can keep the weight off for 5 months, they will get another 200 euros ($280), he told Reuters.

"Lots of people are saying, 'I really need to lose some weight but it's really tough.' So I thought, why don't we go on a group diet?" said Buonanno, who said he was about 6 kg (13 pounds) overweight.

Diet Drug Refunds

I think all drug-makers should be held to this. If the toxins you peddle don’t work, give people their money back. Julie’s Health Club talks about the refunds being offered for the diet drug Xenadrine EFX. Take a look:
The FTC alleged that Xenadrine EFX was advertised with false and unsubstantiated weight-loss claims, and its settlement with the marketers of Xenadrine EFX included money for consumer refunds.

The refund is good through Sept. 15 and the amount will depend on the number of consumers who request refunds.

And while I like to see the FTC cracking down on false advertising, the "additional notes" on the company's Web site (below), should have been enough to discourage anyone from taking it in the first place. (Not surprisingly, the clickable categories "testimonials" and "clinical studies" are currently unavailable.)
Government mandated refunds, yet another reason to be leery of drug-makers. Dr. Fuhrman certainly casts them a suspicious eye. From Eat to Live:
New drugs are continually introduced that attempt to lessen the effects our nation’s self-destructive eating behavior. Most often, our society treats disease after the degenerative illness has appeared, an illness that is the result of from forty to sixty years of nutritional self-abuse.

Drug companies and researchers attempt to develop and market medications to stem the obesity epidemic. This approach will always be doomed to fail. The body will always pay a price for consuming medicines, which usually have toxic effects. The “side” effects are not the only toxic effect of medications. Doctors learn in their introductory pharmacology course in medical school that all medications are toxic in varying degrees, whether side effects are experienced or not. Pharmacology professors stress never to forget that. You cannot escape the immutable biological laws of cause and effect through ingesting medicinal substances.