Sanctity of Life: The Recipe for Aging Gracefully

My goal in life is to meet and spend quality time with as many beautiful souls as possible such as 80-year family friend George Maggot from St. Helena Island off the coast of West Africa. In London he invited me over for a home cooked veggie lunch that he prepared singlehandedly, a stroll in the garden park and life conversations to appease both our spirits. George walks a few miles daily, eats one main meal a day (mainly veggies and legumes), nibbles on fruits and nuts, maintains  a strong social life, tends to the garden a few hours a day, volunteers his time to help his neighbors and continues to travel to places like his second home in Ghana where he spent 40 years.

I do believe my soul gravitates more towards elders and wise men and women who understand my path deeper than the majority. I am humbled and grateful to be blessed with opportunities that continuously allow me to learn and experience. Thank you George!

-Kimatni D. Rawlins

 

 

Fiber: Follow the 5-to-1 Rule for Packaged Foods

 

When people think fiber, they think constipation. And it’s true: If we could get Americans to eat just the minimum recommended daily intake of fiber-containing foods, we could save our country $80 billion—and that’s just from the effects on constipation alone. But that’s not all. “Accumulating evidence indicates that greater dietary fiber intakes reduce risk for type 2 diabetes, cardiovascular disease, certain cancers, weight gain, obesity, and diverticular disease, as well as functional constipation.” So, we need to eat more fiber-rich foods, which means eating more whole grains, vegetables, fruits, and legumes (beans, split peas, chickpeas, and lentils).

As fiber intake goes up, the risk of metabolic syndrome appears to go down, with less inflammation and an apparent step-wise drop in obesity risk. It’s therefore no surprise that greater dietary fiber intake is associated with a lower risk of heart disease: There is a 9 percent lower risk for every additional 7 grams a day of total fiber consumed, which is just some rice and beans or a few servings of fruits and veggies.

How does fiber do its magic? What are the mechanisms by which dietary fiber may extend our lifespan? It helps get rid of excess bile, feeds our good bacteria, and changes our gut hormones, which collectively helps control our cholesterol, body weight, blood sugar, and blood pressure, thereby reducing the risk for cardiovascular disease. Reducing inflammation is a whole other mechanism by which fiber may help prevent chronic disease.

An accompanying editorial to a fiber and heart disease meta-analysis implored doctors to “enthusiastically and skil[l]fully recommend that patients consume more dietary fibre”––which means a lot of whole plant foods. If we do buy something packaged, however, the first word in the ingredients list should be “whole.” But, even if it is, the rest of the ingredients could be junk. A second strategy is to look at the ratio of grams of carbohydrates to grams of dietary fiber. We’re looking for about 5 to 1 or less. For example, whole-wheat Wonder Bread passes the first test: The first word in its ingredients list is “whole.” However, it then includes corn syrup and the contents of a chemistry set. So, let’s see if it passes the 5-to-1 rule.

In my video The 5-to-1 Fiber Rule. I show examples of some Nutrition Facts labels. The whole-wheat Wonder Bread lists 20 grams of carbs and 2.7 grams of dietary fiber per serving. Dividing the carbohydrates by the dietary fiber, 20 divided by 2.7, is about 7, which is obviously more than 5, so back it goes onto the shelf. It’s better than white Wonder Bread, though, which comes in at over 18. Ezekiel sprouted grain bread, however, makes the cut: 15 divided by 3 equals 5.

You can do the same thing with breakfast cereal. Multi-Grain Cheerios sounds healthy but has a ratio over 7. Uncle Sam original cereal is an example of one that makes the cut, sliding in under 4.

The editorial concluded that the “recommendation to consume diets with adequate amounts of dietary fibre may turn out to be the most important nutritional recommendation of all.”


I love producing videos about practical, day-to-day decision-making. Next time you go to the grocery store, look for products that fit the 5-to-1 ratio rule. They aren’t easy to find!

Eating fiber-rich foods is more than just a way to avoid constipation. For example, watch my videos Fiber vs. Breast Cancer and How to Prevent a Stroke.

There’s a misconception that we can’t digest fiber. We can’t do it alone, but we can with a little help from our gut flora friends. See Prebiotics: Tending Our Inner Garden and Gut Microbiome: Strike It Rich with Whole Grains.

This isn’t to downplay all the suffering caused by constipation. Check out How Many Bowel Movements Should You Have Every Day? and Should You Sit, Squat, or Lean During a Bowel Movement? to learn more.

Isn’t this talk of fiber reductionist? Good question! So good, in fact, that I created an entire video about it. See Is the Fiber Theory Wrong?.

In health,
Michael Greger, M.D.

PS: If you haven’t yet, you can subscribe to my free videos here and watch my live, year-in-review presentations:

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2018 Health Freedom Walk

Circle of Friends (COF) Walking Club 2018 (Register for Baltimore City and Montgomery County).  This registration includes COF Walking Club membership and admission to all Celebration Walk Events scheduled for 2018.

 

Celebration Walk Dates

Montgomery County- Saturday, June 9, 2018

RSVP

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Fit Fathers Day RSVP Form

Fit Fathers Day 2018

Bose Introduces Tiny New Bluetooth Speaker

The SoundLink Micro Bluetooth speaker is the smallest and most rugged portable speaker from Bose yet. Measuring just 3.75 inches wide and deep, 1.5 inches high, and weighing a mere .64 pounds, the Micro is tiny — until you turn it on. With impeccable  sound for its size, and tested beyond its IPX7 waterproof rating, the Micro lets you enjoy music, take and make calls, and access Siri or your Google Assistant – out loud and anywhere, like never before. [Read more…]

ARTrepreneurship Program by Rocketship Rise Academy

Fit Fathers was honored to speak and educate the kids on nutrition brought to ART-of-Motion from Paints Institute. The day was a major success for their ARTrepreneurs (K-3rd Graders) program founded at Rocketship Rise Academy in Washington, DC. Through their efforts they are leading the way to provide STEM based arts, educational programming and training to youth from underserved communities. Sad but interesting fact is that nearly 37% of the kids from their school are homeless. They need holistic, multigenerational educational training and support to do better. We are here to step in to fill the parenting gaps.

African American Male Wellness Walk Initiative

 

Thank you  for your interest, participation and support of the African American Male Wellness Walk Initiative (AAMWWI) now in its 13th year. Founded by Mr. John Gregory of the National Center for Urban Solutions, this effort to bring awareness to health disparities affecting African American men in Ohio has become a NATIONAL INITIATIVE, spreading rapidly across the country.

The AAMWWI has provided thousands of free health screenings across the state of Ohio, resulting in recognition from President Barack Obama, and August being declared as ‘African American Male Wellness Month’ by Governor John Kasich of Ohio. In 2016 the momentum spread to include 9 events, involving 10 cities. The overall health and wellness of the community is dependent on the health of our men. African American males are dying from preventable diseases at nearly 10 times the rate of other men, and it is this fact that drives the mission of the AAMWWI. It is our responsibility to raise awareness, educate, and guide our men to avenues of better health. HEALTHY MEN MAKE HEALTHY FAMILIES!!!

 

Fit Fathers Day Gift Guide: Jabra Elite 65e

The Jabra Elite 65e is a great Father’s Day gift for the working dad. Elite 65e offers an amazing call and music experience in a comfortable headset with a sleek design and great fit. Not only that, Elite 65e offers professional-grade ANC to cancel out background noise that uses 2 outer microphones in each earbud to deliver noise cancelling that meets business standards (or maybe just to cancel out rowdy kids for a minute).

 

 

The Automotive Lifestyle of Navdy Head-Up Display

Experienced by Kimatni D. Rawlins

Today’s society is infused with an inordinate amount of digital technology, cloud-based connectivity, advanced telematics, and mobile apps to help reduce the clutter of confusion in both your social life and the workplace. Yet, it is often challenging and most often confusing narrowing down the choice of devices and innovations that will align with your specific, behavioral needs. From meeting friends at obscure locations or navigating your vehicle through intense traffic on unknown roads there is always a need for simplification. Well, welcome to the world of Navdy, a portable Head-up Display and corresponding smartphone app to keep you on point! [Read more…]

The 2017 Online Auction Baltimore Center Stage Opens for Bidding March 26

The 2017 Online Auction for Baltimore Center Stage will be open for bidding March 26 through April 2. Items can be previewed March 24-25.

Now in its 40th year, the auction has raised more than $5 million for Baltimore Center Stage’s artistic, education and community programs.

More than 500 items have been donated this year, including vacations, restaurant certificates, sporting events, home décor, clothing, jewelry and more. The auction features donations from The Classic Catering People, Amtrak, Alex Cooper Gallery of Rugs, The Smile Design Center of Dr. Myron Kellner, Snowbird Ski Resort, Sea Dream Yacht Club, Mt. Washington Mill DYE House, Jones Lighting Specialists, Kramer Portraits, PNC Bank, Ella Pritsker Couture, WYPR, Holland America, Elite Island Resorts, Madonna Seafood, The Puptrait Studio, Iron Bridge Wine Company, Mutiny Pirate Bar and Island Grille and others.

Registration with Bidding for Good is required in order to participate. For more information, visit centerstage.org/auction or email Auction Coordinator Sydney Wilner at swilner@centerstage.org.

The 2017 Baltimore Sun Online Auction for Center Stage is sponsored byThe Baltimore Sun.

About Baltimore Center Stage

Baltimore Center Stage is a professional, nonprofit institution committed to entertaining, engaging and enriching audiences through bold, innovative and thought-provoking classical and contemporary theater.

Named the State Theater of Maryland in 1978, Baltimore Center Stage has steadily grown as a leader in the national regional theater scene. Under the leadership of Artistic Director Kwame Kwei-Armah OBE and Managing Director Michael Ross, Baltimore Center Stage is committed to creating and presenting a diverse array of world premieres and exhilarating interpretations of established works.

Baltimore Center Stage believes in access for all—creating a welcoming environment for everyone who enters its theater doors and, at the same time, striving to meet audiences where they are. In addition to its Mainstage, Off Center and Family Series productions in the historic Mount Vernon neighborhood, Baltimore Center Stage ignites conversations among a global audience through digital initiatives, which explore how technology and the arts intersect. The theater also nurtures the next generation of artists and theater-goers through the Young Playwrights Festival, Student Matinee Series and many other educational programs for students, families and professionals.