Dietary Fiber
Dietary fibers are the indigestible portion of plant food, having two main components:
- Insoluble fibers: this type of fibers promotes the movement of material through your digestive system. Examples: wheat, vegetables, andcereal grains.
- Soluble fiber: this type of fibers dissolves in water to form a gel-
like material.
Examples: bran, fruits legumes, oats, and barley.
In this article, we will provide you with benefits of fibers and some tips for incorporating fiber into your daily diet. The table below illustrates some of thefunctions and benefits of fiber:
|
Function |
Benefits |
|
Increases food volume without increasing caloric content, providing satiety |
May reduce appetite |
|
Traps carbohydrates and slows absorption of glucose |
Lowers variance in blood sugar levels |
|
Lowers total and LDL cholesterol |
Reduces risk of heart disease |
|
Adds bulk to stool |
Alleviates constipation |
|
Balances intestinal pH and stimulates intestinal fermentation production of short chain fatty acids |
May reduce risk of colorectal cancer |
Get a breakfast boost, learn to love labels, switch to whole grains and enjoy fruit snacks (with their peels) to incorporate dietary fiber in your diet.
Body Image
Body image refers to a person’s perception of the aesthetics and attractiveness of their own body. Human society has at all times placed great value on the beauty of the human body. Body image is a product of a person’s
personal experiences, personality and various interactions with social and cultural
forces. In this article, we will shed light on the effects of a negative body image
on the mental well-
Body image influences behavior, self-
- Listen to your body. Eat when you are hungry.
- Be realistic about the size you are likely going to be, based on your genetic and environmental history.
- Exercise regularly in an enjoyable way.
- Expect normal monthly and weekly changes in weight and shape.
- Work towards self-
acceptance and self- forgiveness, be gentle with yourself. - Ask for support and encouragement from friends and family when life is stressful.
Did you know that 86% of women in the United States are dissatisfied with their bodies and want to lose weight?
Diabetes & Eid Al-
By: Dr.Mutaz Abdelhadi
Head of Pre-
First Insurance Company
There are a lot of food temptations to indulge in while celebrating the joys and
blessings of Eid Al-
- Gradually ease into your normal diet: after getting used to the eating habits of
Ramadan, people tend to over eat during Eid. Try to divide your meals into 3 main
meals and 2-
3 snacks daily, and do not consume large amounts of food. - Drink lots of fluids and foods rich in fiber and reduce your caffeine intake, to avoid constipation and dehydration.
- Avoid any increase in blood sugar level during the Eid days. Avoid consuming large amounts of carbohydrates (such as rice or fruits, especially dates), as this may lead to high blood sugar level. Try to modify traditional recipes by reducing the unsaturated fats and sugars.
- Consume red meat that is lean cut. Substitute creamy and salty sauces with fresh herbs and spices.
- Planning ahead of time with a physician can help you cope with temptation and the hefty indulgence of Eid celebrations and family gatherings.
- Practice regular exercise, such as daily walking.
Have a healthy Eid!
Body Image Questionnaire -
When you look in the mirror what do you see? Are you proud of what you see, or do you think, “I’m too short, too fat, if only I were thinner or more muscular?” Most people answer negatively.
Take the following quiz and see how your Body Image (I.Q.) measures up. Check the most appropriate answer:
1. Have you avoided sports or working out because you didn’t want to be seen in gym clothes?
2. Does eating even a small amount of food make you feel fat?
3. Do you worry or obsess about your body not being small, thin or good enough?
4. Do you avoid wearing certain clothes because they make you feel fat?
5. Do you feel badly about yourself because you don’t like your body?
6. Do you want to change something about your body?
7. Do you compare yourself to others and “come up short?”
If you answered “Yes” to 3 or more questions, you may have a negative body image. Please refer to the Soul Care section for some guidance.
A Healthy Eid
After Ramadan, Muslims celebrate Eid, a glorious occasion that is followed by rejoicing, giving of alms and a feast of various and delicious foods. Food may be the centerpiece of festivities, but that does not mean one has to pack on the kilos. In this article we will share with you some tips for celebrating Eid in a healthy way:
1. Start with gradually easing into your normal eating habits. This will prevent a shock to your system.
2. Start your day with a light breakfast. This will help boost your metabolism and manage your daily calorie intake.
3. Eat foods in smaller portion sizes. This will help decrease chances of indigestion, bloating and heart burn.
4. Reduce consumption of sweets and sugary drinks. This will help prevent the occurrence of sugar rush and the consumption of empty calories.
5. Have a variety of foods. Research has shown that one can enjoy high calorie foods during holidays and special occasions as long as ones eating plan is varied, balanced and moderate.
6. Modify the recipes by decreasing the fat content and substituting sugar with honey to increase the nutritional value.
Attempting to lose weight during the Eid holiday may not be a good idea. It is rather worth maintaining your daily caloric intake and weight as is while enjoying some traditional Eid meals and sweets with family and friends. But, be sensible of pacing what you eat and spend more time visiting with family and friends.
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