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Ultimatefatburner.com's Fat-Bustin' eZine
Your Guide to Weight Loss Success!
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THE MISSION... Ultimatefatburner.com's Fat-Bustin' eZine
delivers current diet and weight loss news, inspirational
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Sept 17, 2001
Issue #011
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Last Tuesday's horrific events left me stunned and
horrified. And in the past week, I have struggled to make
some sense of the senseless. Unfortunately, there's nothing
that I can say here that will alleviate the pain and
suffering that so many must now endure. All I can do is
offer my heartfelt condolences to those who have lost so
much. My prayers are with you.
If you can help, please donate to the Red Cross at...
http://www.amazon.com/
AOL users <a href="http://www.amazon.com>click
here!</a>
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>TABLE OF CONTENTS
o News
1) Mailing List Snafu -- But All Is Well Now!
o Articles
1) Fighting Fat With Fiber
o What's New On The Site?
1) Chromium - The Craving Killer
2) Article - Do You REALLY Need Supplements?
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~~~~~~~~~~~~~~~~~~~~~~~~~~~NEWS~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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Mailing List Snafu -- But All Is Well Now!
Sigh.
Nothing ever goes as smoothly as planned. Lately,
I've been
working on finding a more comprehensive mailing list partner
to deliver this ezine. After some deliberation, I finally
settled on Aweber's system.
Unfortunately, it's when I tried to import the email
addresses to the new service, that I ended up sending up a
gibberish email to all my subscribers.
My apologies. This won't happen again. Everything
seems to
be running smoothly now (fingers crossed ;-).
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~~~~~~~~~~~~~~~~~~~~~~~~~~ARTICLE~~~~~~~~~~~~~~~~~~~~~~~~~~
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Fighting Fat With Fiber
Before I start this discussion, here's the lowdown
on
fiber...
Fiber is an insoluble, indigestible matter that gives
fruits and vegetables their form. Because fiber is *not*
digestible, it does not have a caloric value. Good sources
of fiber include whole grains, fruits, vegetables and
legumes. Fiber is important in the maintenance of bowel
regularity, and may have the ability to lower cholesterol
levels. It also may indirectly contribute to weight loss
(more on this below).
The recommended daily intake of fiber is somewhere
between
25-50 grams, with the optimal being around 35 grams.
Unfortunately, the average North American only takes in
around 10-12 grams a day... less than half the optimum
amount. That's because the typical diet contains lots of
refined flours (which have had the fiber removed from them),
processed foods, and high fat, low fiber mainstays - burgers,
fries, etc.
So why is a diet high in fiber an important consideration
for anyone wishing to lose weight?
Good question! ;-)
First, foods containing high amounts of fiber take
much
longer for the body to break down. Thus the digestible part
of these foods are released as glucose (blood sugar) into
the blood stream at a much more controlled and sustained
rate. Stabilizing blood sugar levels is without a doubt one
of the *most* important factors in setting the foundation
for a successful weight loss program.
Secondly, because fiber adds bulk to your meal, it
contributes to your sense of fullness. It's been suggested
that consuming a fiber supplement 15 or so minutes before a
meal is a good weight loss strategy. The fiber will fill
you up without providing calories, making it less likely
that you overeat at the following meal. Less appetite equals
less calories, and ultimately, more weight loss.
Best news?
Fiber is fiber. Whether you mix a teaspoon of psyllium
husks with your meal replacement powder, take your favorite
fiber supplement, or eat two pounds of lentils and
broccoli...
Fiber is fiber, and you'll get all the benefits from
consuming it (of course whole foods provide vitamins,
minerals and phytochemicals that you won't receive from a
fiber supplement).
OK... as mentioned, lentils and broccoli are good
sources of
dietary fiber. I eat broccoli often, but I'm not a big fan
of lentils. I guess what I'm getting at is...
How does one increase one's fiber intake, while still
eating
food that actually tastes good?
Another good question!
Here's some painless ways to increase your daily fiber
intake...
o Start your day with some oatmeal or Red River Cereal.
And
I'm not talking about the 2-minute stuff you zap in the
microwave. This is wonderful mixture of whole, unprocessed
grains. One serving provides around 6 grams of fiber... And
it's tasty! (Yes, a sprinkling of brown sugar is allowed!
:-).
o Snack on lean protein, apples and vegetables during
the
day.
o Add low-fat toppings to less-than favorite foods
to
improve palatability. A dab of low-fat sour cream or cheese
whiz improves broccoli substantially.
o If you haven't already, replace white breads with
a high
fiber brand of your choice (I use the European style breads
-- they seem to be the highest in fiber).
o Get creative with your cooking. For example, some
high
fiber foods (like red kidney beans) are virtually tasteless
and can be added to a great many foods without altering the
flavor. The aforementioned kidney beans are great in chili,
soups, salads, casseroles, salsa... heck almost anything! A
half cup serving provides 8.6 grams of protein, 1.4 grams of
fat, and 6.5 grams of fiber!
o Add a serving or two of your favorite fiber supplement.
Bottom line?
Appropriate fiber intake is not only beneficial to
your
weight loss efforts, it's beneficial to your health as well.
A study in the Journal of the American Heart Association
(Oct '99) showed that fiber does more than reduce obesity.
It also reduces high blood pressure, other heart disease
risk factors, and the risk of some cancers. Other studies
have shown it to lower cholesterol, and increase baseline
levels of the good cholesterol, HDL.
So...
What are you waiting for?
Start incorporating some fiber into your diet today!
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======================New On The Site======================
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Chromium - The Craving Killer
One of my favorite supplements, chromium (and it can be
any type, including picolinate, nicotinate, etc.) is a
trace mineral that plays a big role in regulating insulin
function.
Supplementing with chromium can help stabilize blood
sugar
levels -- something that is essential if your weight loss
efforts are not to be in vain. How do you know if chromium
can help you?
Good questions!
Any, or a combination of the following symptoms...
o periods of extreme fatigue during the day, usually
15-30
minutes after a meal.
o difficulty concentrating, and periods of un-productivity
throughout the day.
o intense, undeniable cravings for highly-sugared
foods.
o mood swings, irritability, and even bursting into
tears
for no apparent reason.
.... may well be an indication of a sever blood sugar
imbalance. In this case, a chromium supplement will make
life a *ton* easier.
For the full article visit...
http://www.ultimatefatburner.com/natural-weight-loss/chromium.html
AOL Users,
<a
href="http://www.ultimatefatburner.com/natural-weight-loss/chromium.html">
Click here!</a>
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Article - Do You REALLY Need Supplements?
To supplement, or not to supplement, that IS the question.
Are weight loss supplements really necessary for victory
over the battle of the bulge? Of course not! But they can
certainly make your dieting efforts easier, and in some
cases, much more effective.
For the full article...
http://www.ultimatefatburner.com/articles/weight_loss_supplements.html
AOL Users,
<a
href="http://www.ultimatefatburner.com/articles/weight_loss_supplements.html
"> Click here!</a>
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Todays' Quote:
"Oppress'd with two weak evils; age and hunger"
William Shakespeare 1564-1616
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Written by Paul Crane
President, Ultimatefatburner.com
(c) copyright 2001 Ultimatefatburner.com.
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