Quite often, we use labels on ourselves and others without even realizing that we are doing it. And most often, they are negative. What we don’t realize is how much theses labels can hurt us and others.

The challenge is, what ever you state to yourself repetitively, even if you know on a conscious level that it is not true, your subconscious mind believes it.

For example, after misplacing something, have you ever said to your self, “I am so stupid.” You know that you are just annoyed but your subconscious takes you seriously.

Once your subconscious mind believes something, it sets out to confirm it’s belief and it can self sabotage your efforts to change and grow.

In fact, you may be holding several labels on yourself that you are not even aware of because you have been saying and believing them for so long. They may be about how well you believe you can learn, cook, drive or even show up on time.

These labels literately control your life and stop you from moving forward.

In addition, when we use labels on other people, just as in judging, we start to see only the label. Labels are stagnating and do not allow the other person to grow.

People will look for information that confirms the label that has been placed on a person. They will speak to the person according to their label, and don’t hear anything beyond it.

People will literately ignore anything that isn’t inline with their belief about the other person and the label they put on them.

For example, if you believed that a person was clumsy and always stated that they were clumsy, you would ignore all the times that they walked or did anything with grace and ease.

Then if anything happened that even remotely looked clumsy you then would say, “see, what did I tell you, you’re always so clumsy.”

This can make the person very nervous in front of you and the more the person worries the more likely it is for something to happen. It then becomes a self-fulfilling prophecy.

I have seen some men do this to women, when they believe that all women are too emotional. The woman could go for months and not be upset with anything then something happens, he will go, “see, what did I tell you, women always get upset.” All along ‘forgetting’ when they, themselves were upset.

Sometimes these men will even provoke the other person, by saying to them repeatedly, now don’t get upset. This is treating the other person is a way that you believe they will react which in turn creates the very behaviour that you were hoping to avoid in the first place.

People see and hear what they want to believe. And compounding that is, what you see and hear is filtered through your bias. So in the end you receive only a partial message that leaves out anything that contradicts your beliefs.

Sometimes people hold back information from the other person in the hopes confusing them to keep their belief alive about the other person’s abilities. This creates the behaviour that the other person wants to prove.

Labeling can also leads to criticism, bigotry and hatred. Especially when small children are listening to us. They are learning how to act in society and repeat what they hear, which in turn affects how their future will turn out.

Some labels are:
• Black
• White
• Slow
• Stupid
• ADHD
• Trouble maker
• Bureaucrats
• Hothead
• Short
• Tall
• Smart
• Good / bad
• Right / wrong

Even positive labels can hurt and annoy. There are people who have said that they are tired of always hearing that they are the cute, good, smart one etc. It stifles who they are and their potential to grow if they believe they must stay with in the label.

Ask yourself, what labels you use on yourself and others. Start noting how often you say them and ask yourself, do you believe they are true. Then start replacing them with sayings that are more productive in growing to your own potential.

While you are doing that, contemplate on this quote.
Everything that irritates us about others can lead us to an understanding of ourselves. –Carl Jung

Maria Boomhower is known as The Master Communicator. She has won awards for excellence in her field. Her background includes supervision, training, video productions, photo journalism and running sub-press centres. Maria also spent several years studying metaphysics and quantum theories, which enabled her to bring in the human aspects of communication and perceptions to assist people in overcoming their barriers. You can find out more at:Communication Mastery And check out her ebooks and workshops.

Riding a rush, being juiced, flying highthis is the feeling we strive for every day.

What’s the huge attraction to this heightened state? Many medical authorities would have us believe that the desire for a constant high is an addictionand an unhealthy and unrealistic one at that.

A Built-in Homing Device

My life experience reveals the opposite. Such a drive is not only healthy, but also very realistic. Our attraction to highs is a natural, built-in homing device implanted in us by the Universe. This attraction leads us to the Real McCoy in lifethe real deal, real satisfaction. It’s God’s bait to get us to bite deeper into life’s offerings.

A Call to Awaken Our Deeper Nature

This desire for peak excitement is fueled by a deep inner knowing that this buzz is a glimpse of our true natural state. On a very primal level, we connect this super feeling with our natural inheritance, our rightful birthright to feel good all the time.

It’s the Universe’s way of leading us home to the truththat our very essence is this high frequency vibrational feeling. Our true “normal” human condition is to feel good.

Clues Abound

When I was ten years old, I noticed a strong, ecstatic rush of sensation within my being when I was in the presence of a wild animal, a cascading waterfall, a howling wind or an ancient tree.

I felt the exact same physical and psychic rapture when I sang Christmas carols and wild party songs, played Bach on the piano and Bo Diddly on the guitar.

Surprisingly, I reveled in the same tingling in my body when I sat in an empty church or a deserted sports stadium. I was the willing prey to the penetrating sound of silence.

Later, as I transformed from a boy into a teenager, I enjoyed this same intense emergence of sensual-spiritual electricity, warmth and connection when I began to jitterbug, go skinny dipping under a full moon, and fall in love over and over again.

What’s Going on Here?

I was being introduced to much more than romantic, sexual awakening. My whole being was opening into the wonder and power of my true physical-spiritual nature: high voltage electricity!

This divine initiation cannot be discounted and discarded as merely “overactive hormones!” It is so much more.

In the West, we might describe this profound inner potency as Natural Vitality. The Chinese call this electro-magnetic force chi, the Japanese ki, the Indians prana, and native peoples primal life force.

Charisma is King

Natural Aliveness goes by many names. We describe a person possessing a lot of natural electricity as having a lot of charisma or a magnetic personality. Athletes seek the much-revered runner’s high. When the gods are gracing someone’s goals, we say the turned-on person is groovin, smokin, cookin, steaminon fire!

No Waiting in Line

This exalted state is not the exclusive enjoyment of a fortunate birth or fanatic athlete. There’s no shortage, quota or waiting list for this God-given gift. This Feel Good State is more available than most folks realize.

Place Your Order

To live in a high octane, high octave state, all we need to do is order it. When we invite and welcome this exhilaration, we soon realize that it’s available 24/7 from endless sources in our everyday environment.

Feel Beyond the Form

The secret to opening to the rush of life’s Feel Good Energy is to look beneath the surface of whatever outer forms we encounter. The key to unlocking the juice is the intention to experience life “behind the scenes.”

When you approach any activity with the intention and attitude that you will receive energya lift or boostfrom the interplay, then you will. And, in the same manner, when you expect the interaction to require of you a lot of extra effortwork, strugglethen it will.

The seer (see-er) determines the outcome of every life interaction to be either energy-giving or energy-draining.

A Rose Is a Rose Is a Rose

Ancient and native peoples know the truth about energy. So do quantum physicists. EnergyLife Forceconstitutes and animates all solid “things.” Underneath all surface appearances flows pulsating power. Behind all formal exteriors lies electric aliveness.

Energy is energy is energyno matter what the form. Knowing this fact, you can consciously decide to tap into the alivenessthe vitalityat the core of all matter, form and situations.

The Gift

The most profound, practical benefit of Natural Vitality is the gateway it gives you to receive energy from every aspect of your environmenthuman, plant, animal, mineral, chemical, plastic, solar, stellar, elemental, extraterrestrial, inter-dimensional, angelic and Ascended Master.

Natural Vitality is choosing to have a conscious, constant, vibrant, heart-body-soul connection with all living beings and all forms of lifeeven the “so-called” inanimate ones.

Fund Your Dreams

This Life Force can be used to heal, enrich and transform yourself, others and the planet. When you learn to allow Natural Essence to rise upward through your physical chakra energy centers, you rejuvenate every cell in your body, dissolve blocked emotional pathways and access unlimited power to create your dreams.

By connecting this energy with the heart, it becomes prayer. As this energy ascends into your consciousness, visions and revelations blossom. Kundalini Rising ultimately leads to communion with the Divine.

Sacred In-to-me-see

Sacred Intimacy is an ancient and graceful channel to unlocking Natural Vitality.

To call something “sacred” means to hallow or venerate it, to consecrate and dedicate it to an important purposelike allowing yourself to be filled with Source Essence. “Intimate” in Latin means “a close friend.”

In-to-me-see is choosing to see every experience as a friend, ready to give you a sacred gift if you allow it. To see into the true nature of any form or situation is to find a friend, a field of self-feeding energy. You have the power to make every activity a “sacred act”be it petting an animal, cutting vegetables, or shopping in a supermarket.

Yoga Unites

Yoga means union. Seeing the common energy nature of all life forms and situations allows us to feel union with all people and experiences. All life encounters become energy-enriching interactions. Meld into the flow of your shower, the softness of your bed, the color of the sunset, the roar of a wave, the curve of a rock.

Sex Connects

“Sex” means coitus, union, a coming together. When you experience all aspects of life as having the same essential nature as you, you easily feel the connection, merging and sharing of Life Force with all “things.” Exchange energy with your plants, your paintings, your fresh clean laundry!

Ecstasy is Our Natural State

The word “ecstasy” comes from the Greek meaning of ec: to move out of and stasis: status quo, static, fixed. When you “break through to the other side” of any old stuck condition, you enjoy the exhilaration of experiencing life in a fresh, different, new way. Bliss is our birthright.

Re-Light the Fire in Your Belly

We’re all born with a passion and zest for life. We meet challenges, obstacles and disappointments along the rough road of growing up. Much of our Original Joy for life becomes muted.

You can re-kindle the exuberance of being alive by approaching life as an adventurous treasure hunt for the lost goldyour natural radiant core.

And, lucky for us, all paths lead to Primal Life Forcebecause Natural Aliveness is the very essence of the path itself.

Keith Varnum has 30 years of practical success as an author, accupuncturist, personal coach, filmmaker, vision quest guide and international seminar leader, and is the owner of http://www.TheDream.com and http://TheCareerDoctor.net.

keith@TheDream.com

The following article includes pertinent information that may cause you to reconsider what you thought you understood. The most important thing is to study with an open mind and be willing to revise your understanding if necessary.

Imagine the next time you join a discussion about Snakes. When you start sharing the fascinating Snakes facts below, your friends will be absolutely amazed.

A snake is an elongate reptile of the suborder Serpentes. Like all reptiles, snakes are ectothermic and covered in scales. All snakes are carnivorous and can be distinguished from legless lizards by their lack of eyelids, hind limbs, external ears, and the presence of only vestigial forelimbs. The 2,700+ species of snakes spread across every continent except Antarctica ranging in size from the tiny, 10 cm long thread snake to pythons and anacondas at 9 m (30 ft) long. In order to accommodate snakes’ narrow bodies, paired organs (such as kidneys) appear one in front of the other instead of side by side.

Snakes

While venomous snakes comprise a minority of the species, some possess potent venom capable of causing painful injury or death to humans. However, venom in snakes is primarily for killing and subduing prey rather than for self-defense. Snakes may have evolved from a lizard which adapted to burrowing during the Cretaceous period (c 150 Ma), though some scientists have postulated an aquatic origin. The diversity of modern snakes appeared during the Paleocene period (c 66 to 56 Ma).

Now that we’ve covered those aspects of Snakes, let’s turn to some of the other factors that need to be considered.

Once you begin to move beyond basic background information, you begin to realize that there’s more to Snakes than you may have first thought.

A literary word for snake is serpent (a Middle English word which comes from Old French, and ultimately from *serp-, “to creep”[1], also ερπω in Greek). The serpent is also a symbol of the healing arts.

Knowing enough about Snakes to make solid, informed choices cuts down on the fear factor. If you apply what you’ve just learned about Snakes, you should have nothing to worry about.

There’s no doubt that the topic of Snakes can be fascinating. If you still have unanswered questions about Snakes, you may find what you’re looking for in the next article.

Copyright 2005 William Mackie

Fitness has evolved tremendously since the early days of round cement dumbbells and jump ropes. Now all the luxuries of home are provided for you in your workout experience, to help make it more convenient, enjoyable and have it feel less like, well, working out, as possible. Cardio machines now come equipped with numerous amenities, from personal televisions to fans. People now can seclude themselves from the rest of the world with head phones that connect to televisions’ as they workout. Strength equipment has also advanced with more user friendly resistance machines that provide every possible way in which to target a muscle.

Yes, our society has defiantly advanced, at least in terms of the equipment we use. However, some how, even with all of our technological advances we are still more over weight and obese than ever. Many people sit and wonder to themselves how could it be that movie stars can obtain and maintain such fit and beautiful bodies? They have access to much of the same technological advances as the rest of us do in our fitness centers and home equipment. After all, is it not about how much you do and not what you do? This is far from the truth; movie stars, models, performers, their just like you and me. They have cravings, they get too tired to workout and they have access to similar equipment. So again, how is it that with their hectic schedules, being constantly bombarded with rich foods, and being only human, that they can look so good, all the time! The answer is that they have access to something most people do not, a great personal trainer! I know what people will be thinking when they read this, “I can’t afford a personal trainer” or “I don’t have time to meet on a regular basis with someone.” Online personal training is the solution to much of the nations’ health problems.

Online personal training can provide people with the direction they need to help them reach their goals. They can do this with access to a certified personal trainer, but without the cost and time needed to acquire one. Online personal training is the New Era of the fitness industry and can get you where you need to be, on the fast track to a healthier more attractive body!

Here’s how it works. Participants obtain access to an online training website. From their, the participant selects the plan they prefer most (prices usually increase depending on the type of program selected). Once a program is selected, a simple questionnaire is required to be filled out to determine you current health status, preferences and future goals. You are then set up with you own login screen name and password that gives you access to your programs online. The trainer will send you your workout plan periodically through email and post it on your login access online. Participants can print out their workouts, which consist of a picture of each exercises start and finish positions, written directions on how to perform each exercise and the correct order to perform each one are all provided. How many sets and reps to perform are included as well. For more detailed explanation of an exercise, clients can even access their program online and watch a video of a model demonstrating each exercise start to finish properly.

Another great advantage to online training is that you have constant access to a personal trainer via email or phone, to ask questions about your program or any general health and fitness inquiries. The benefits seem endless, depending on the program one chooses, nutritional components are also supplied in different degrees. The nutrition component is based on your goals and eating habits. A licensed nutritionist supplies you with a daily meal plan and grocery list in which to choose healthy options based on your goals and health needs.

The best features’ of online training is that it is affordable, convenient and made specifically for you. You too can have the advantages of a personal trainer without the time commitment and cost. Online training truly is the New Era of Health and Fitness!

William Mackie is a fitness expert with knowledge base in exercise science and a certification in personal training. For the technical edge on fitness and the attainment of your weight loss goals. For ways to reach your personal fitness goals faster you can subscribe to our popular newsletter at:
http://www.upstarttrain.com/

With the holidays on their way soon, many people will be beefing up kitchens to handle the increased demand for ‘fit for a king’ meals. Not being a professional Chef shouldn’t stop you from being able to cook like one. But, you’ll need the right tools to create those tantalizing dishes. Read on and find out the five tools that no kitchen cook should be without.

Mixing Bowls

Make sure that you have a good, quality set of mixing bowls on hand - the bigger the better! Many dishes need to be beaten, blended or mixed. You’ll be glad you didn’t skimp on the mixing bowls when you need to perform any of those tasks. Most professional chefs prefer to use stainless steel mixing bowls. However, there are many quality plastic sets available, like the ones made by OXO. But be aware that plastic bowls can become hard to clean over time, especially if used for heavy duty sauces, and may need to be replaced.

Pre-Seasoned Cookware

Cast iron skillets, pots and pans have long been a choice of the pros. But, cast iron cookware can be a little daunting. Seasoning, pre-seasoning, re-seasoning, cooking the seasonings in, oils to use, etc. to ensure your skillet is ready, is a hassle many cooks would rather not deal with. Now you don’t have to. You can buy cast iron cookware galore - already seasoned - so that you have no fuss and still get the same great benefits of those using simple cast iron. Lodge is a well known maker of pre-seasoned cookware and offers many different types of cast iron cookware. Be aware -soap nor dishwashers should be used for your prized possessions.

Specialty Measuring Spoons

If you’ve ever seen one of grandma’s old recipes refer to a pinch, smidgen or dash and have had to take a guess at the meaning (and hope you’re right) then you absolutely must grab a set of pinch, smidgen or dash measuring spoons. No more guessing or testing your interpretations on your guests (as fun as that may be). This set also makes a great conversation starter - especially at family gatherings where elder members may take you on a trip down memory lane.

First out Pie Spatula

What could possibly ruin the perfect homemade Dutch crumb apple pie? Having it fall apart while you try to get that first piece out of the pie dish. Well, here is a secret of the pros - use a first out pie spatula. You bake the spatula in with the pie. When the pie comes out of the oven and cools, you make the cuts and lift that first piece out in perfect appetizing condition!

Kitchen Companion Guide

Ever wonder how long you need to steam asparagus? Not sure how to stick a thermometer in a turkey? Never butterflied a pork chop before? For all the weird, rarely used information you may need, while preparing a feast, you can turn to a kitchen guide. Look for a kitchen guide which specializes in everything and anything you may need to know while cooking any meal in any kitchen. For a complete guide that has gotten rave reviews, check out the Williams-Sonoma Kitchen Companion: The A to Z Guide to Everyday Cooking, Equipment and Ingredients.

Many of the above items may not be featured at your local retail store, so you might want to find a local kitchen specialty store near you or do your shopping online. But, if you enjoy the art of cooking and want to be armed with the best tools possible, you now have a few more to add to your arsenal which will help you cook like the pros.

About the Author

Mike Lansing is a retired chef who spent most of his time as a Head Chef in New Orleans after training in France. He spends his free time cooking for family and friends, as well as serving as a contributing editor for http://www.CookingSchools101.com which offers information on Culinary Schools for those wishing to enter the trade.

It’s all about relationships! proclaimed my father during our recent holiday visit with my parents. Santa Claus coffee cup in one hand and a wagging finger toward my wife, Elizabeth, with the other. When you retire, thats what you realize is most important in life (okay, so thats not him in the photo).

Dad recently retired from 30+ years as an orthopedic surgeon and the major shift in lifestyle seems to have brought about a significant shift in his outlook on life. For me, his statement about relationships became much broader and more profound than I thought such a simple and reasonable statement could ever become.

At first look, it makes sense that relationships are vital to our lives. Whether it is friendship, dating, marriage, family or community, relationships with others are a part of our everyday life. They give us belonging, meaning, companionship, intimacy and love. But, pulling back from this view and taking a broad gander at the subject I realized that relationships are more than just meaningful interactions with people. When we relate or interact with something we are, in fact, in relationship with it. For instance, our relationship with work, our relationship with ourselves, our relationship with our health and our relationship with our spirituality. By defining relationships from this broader perspective, our relationship list becomes almost endless.

You see, when we look at our relationships, we look at our interaction with every part of our lives; people, places, things, and events. So, what is our relationship to our work, ourselves, our environment, our health, our spirituality? How do we relate to these things? Or, better yet, if it is all about relationships how are our most important relationships?

Coming from the psychotherapy world, I often helped couples, families and individuals improve personal relationships by working through a series of 4 questions. Once I broadened my definition of relationships, I found that these questions are applicable to all types of relationships. The questions go something like this:

1. What relationships do you value most?

Be clear about what you value and which relationships are truly priorities to you.

2. Why do you value them?

Understanding the value these relationships have for you underscores the importance of the relationship and clarifies why a relationship feels important.

3. How do you nourish each relationship?

Now that youve identified how and why a relationship is important, you must define what it is that you do to keep that relationship alive and growing.

4. How do you maintain your commitment through the tough times?

Are the divorce stats really any different from the number of other relationships that end in our own lives (i.e., dropping the diet, forgetting exercise, leaving job after job, putting personal goals and dreams on hold, getting around to the God/spiritual thing when you have more time, etc)? These relationships may not necessarily be a marriage but like a marriage these relationships have their challenging times. Similar to a marital relationship, we must work through the difficult times in our other relationships rather than set them aside until a better time or just plain hope the struggles go away. This is often the point at which my coaching clients seek my assistance.

You will inevitably find that nurturing these relationships is often like a juggling act. Though, once we identify the key relationships in our lives and begin relating with them rather than leaving them on our To Do list, we will soon find that balance in life is an attainable goal and that, in fact, life truly is all about relationships.

© 2004 by Dr. Robert A. Eubanks

Article URL: http://www.bridgetosolutions.com/pages/6/index.htm

Terms of use: This article may be published electronically or in print, as long as the byline at the end of the article is included without alteration.

Dr. Robert A. Eubanks is the founder of Bridge to Solutions Coaching. He coaches people around the country via telephone to improve organization, time management, goal setting and to create the best darn life possible! For a free 30 minute coaching session, e-mail bridgetosolutions@yahoo.com or visit www.bridgetosolutions.com.

Looking for a great place in Charlotte to stop when you head out? This can be a mixed bag.

Fiesta Maya Mexican Restaurant Cantina & Grill is a place to take a look at when in Area 1 Charlotte by University.

Fiesta Maya Mexican Restaurant is close to our home and is by far the restaurant I have visited more than any other in Charlotte. As I have said mexican is my favorite, ecspecially when done right.

Overall we have been happy enough to keep going back and that fact is very much on the great service in Fiesta Maya Mexican Restaurant. The service has been exceptional on every visit, and that holds true in both english y en espanol. We have been willing to overlook some issues with our meals due to this friendly atmosphere.

The food has been decent on all visits, with the exception of a very tasty enchiladas suazas or (swiss), which is a white creme sauce covered enchilada platter that is the best thing on the menu.

The food has always had too much black pepper, and we have been eager to just grab the chef and shake him and say please less pepper! and eveything would be right.

The food also is clearly prepared earlier in the day, since is has been a bit dry and not quite right on most visits. This is not to lead you not to visit, since I think it is a decent quality meal, low prices (7-12 a plate), and exceptional service.

If you go, get the platter I reccomend, and enjoy the service since it is what makes this a decent place for lunch or dinner with a date.

Learn more about the best stops in Charlotte at the Charlottecritic.com site at
http://www.charlottecritic.com the place to learn the truth about Charlotte restaurants.

About the Author

Charlottecritic.com is the new voice of a long time food critic from south Florida. As a degree of anonymity is needed when providing an honest outlook in this field, Charlottecritic remains somewhat unknown.

If you have a protruding abdomen, loose skin as a result of weight loss or childbirth, if despite your best efforts at diet and exercise, you just can’t seem to tighten those abs, a tummy tuck may be a good option for you. What can you expect from a tummy tuck, before and after? The process will vary depending on the health of the patient and the type of procedure performed.

In your initial consultation with a surgeon, he or she will sit down and listen to you. It is important for you to be able to explain what you want, and also to understand what procedures the surgeon may recommend. The difference between a full tummy tuck and a mini tummy tuck is significant. A mini tummy tuck is more affordable, and might be appropriate for your needs. A reputable surgeon will have tummy tuck before and after photos to show you their work. They will also have references from satisfied customers.

The surgeon will do an examination of your abdominal area to determine what procedure is best for you. Many surgeons will take digital photos during the examination, and will be able to show you on a computer what a tummy tuck before and after would look like for you. You will be asked questions about your general health, as well. It is important to be in good health before your tummy tuck plastic surgery.

After you decided on the proper procedure with your surgeon, your operation will be scheduled and your surgeon will discuss price and financing options, if any exist. On the day of your surgery you will either be given general or local anesthesia prior to the operation. Depending on the type of tummy tuck, you may be admitted overnight to the hospital, but in most cases you will be in a recovery room for several hours before being released. It is important to follow your surgeon’s instructions for your tummy tuck, both before and after the surgery, to make sure that your body heals properly.

Before your surgery, be sure to follow instructions about medications, what time you must stop eating and drinking, as well as the activities you should limit. By following your surgeon’s instructions, you will greatly increase your chances for a good recovery. With self-care and proper diet and exercise, your tummy tuck should allow you to have that flat, firm stomach you desire for many years to come.
Tummy Tuck provides detailed information on standard and mini tummy tucks, surgery and recovery procedures, and other advice, including the cost of surgery. Tummy Tuck is the sister site of Liposuction Web.

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Fiber is the part of the plant that is resistant to hydrolysis (A chemical decomposition in which a substance is split into simpler compounds by the addition or the taking up of the elements of water) by human digestive enzymes and, with the exception of lignin, fibers are complex carbohydrates. These include pectin, gums, mucilages, hemicellulose, polysaccharides cellulose, and nonpolysaccharide lignins. Fibers are water-soluble except cellulose, hemicellulose, and lignin, all of which form part of cell walls. Soluble fibers are sticky and combine with water to form gel-like substances. Pectin is a water-soluble fiber found in soft fruits and vegetables. Gums that are common food additives are also water-soluble, found in stems and seeds of some tropical plants. In general, fruits are higher in pectin and vegetables are higher in cellulose. Although cellulose and hemicellulose are not hydrolyzed, intestinal bacterial can digest some fiber to produce lipid fragments known as short-chain fatty acids. These fatty acids are absorbed in the colon and yield energy when metabolized.

Water Insoluble fibers pass through the gastrointestinal track unchanged, absorbing up to 15 times their weight, important since they provide the digestive tract with ‘bulk’ that helps facilitate food through the intestines to be evacuated as solid waste; hence, fiber often is called “nature’s natural laxative”. Cellulose’s ability to absorb water produces softer stools and regular bowel movements. Also, insoluble fiber may prevent colon and rectal cancer and help to control diverticulosis (A sac or pouch in the walls of a canal or organ [e.g., GI tract] that becomes inflamed and causes pain and stagnation of feces. Source: The American Dietetic Association’s Complete Food & Nutrition Guide, p. 145). Water-soluble fiber, as found in beans, fruit, and oat bran lowers cholesterol by binding to the cholesterol found in liver bile, to help control diabetes.

Overall, dietary fiber does not provide much nourishment to the human diet because of the inability to break down these carb sources for energy, yet reduces available kcalories by providing a sense of satiety and by absorbing some nutrients including fat. However, fiber also absorbs and eliminates essential fatty acids, food substances that are essential for good health and energy metabolism.

Also, dietary fiber may be a detoxifier since it binds with some toxic substances before elimination. But a diet extremely high in fiber is not a good idea since it impairs calcium, iron, and zinc absorption in the intestine.

Increasing fiber should be a gradual process since the majority of fiber products may cause unpleasant bloating, cramps, gas, and other symptoms - especially if they are eaten in large amounts at once. It is best to add one high fiber food at each eating session to judge whether the food causes symptoms or not. For instance, some people who have problems with brown rice may not have problems with apples, oatmeal, whole wheat bread, or other sources of similar fiber.

Many nutrition authorities estimate that 20-35 grams of fiber daily is a desirable intake for the average individual. Note that the amount of nutrients can vary in wheat products since the refining of grains remove part of the seed (e.g., bran, endosperm, and germ). Here are some fiber-rich sources:

1 ounce dry-roasted peanuts: 2.2 g
1/2 cup cooked broccoli: 2.2 g
1 potato with skin: 2.5 g
1 slice whole wheat bread: 2.8 g
1 cup carrots: 3.0 g
1/2 large grapefruit: 3.1 g
1 apple: 3.5 g
1 cup cooked long-grain brown rice: 3.3 g
1 cup cooked instant oatmeal: 3.5 g
3 cups air-popped popcorn: 3.7 g
1 pear: 4.3 g
_ cup raisins: 4.5 g
1 cup of whole wheat spaghetti cooked: 5 g
1 cup baked beans: 7.0 g
_ cup of chickpeas: 7 g
1 cup boiled lentils: 7.9 g
1 serving bran cereal: 11 g

Here are different sources of fiber and their uses in the body:

CELLULOSE: Fruit legumes, nuts, oat bran, seeds, whole grains, and vegetables. Adds bulk to stool to reduce constipation; oat bran lowers cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

GUMS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

HEMICELLULOSE: Fruits, legumes, nuts, oat bran, seeds, whole grains, and vegetables. Adds bulk to stool to reduce constipation; oat bran lowers cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

LIGNINS: Woody parts of bran, fruit skins, nuts, seeds, whole grains and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; may help control blood sugar; helps weight loss by displacing kcalories.

MUCILAGES: Plant seeds and secretions. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

PECTINS: Algae, barley, fruits, legumes, oats, seaweed, seeds, and vegetables. Adds bulk to stool to reduce constipation; may lower blood cholesterol; helps control blood sugar; helps weight loss by displacing kcalories.

About the Author

Brian D. Johnston is the Director of Education and President of the I.A.R.T. fitness certification and education institute. He has written over 12 books and is a contributing author to the Merck Medical Manual. An international lecturer, Mr. Johnston wears many hats in the fitness and health industries, and can be reached at info@ExerciseCertification.com. Visit his site at www.ExerciseCertification.com for more free articles.

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