Category: Blog

A new year means a new start. You get one every morning, but something about starting over with a new collection of 365 days is more compelling. Making new year’s resolutions has never changed my life as far as I can remember, but that doesn’t mean that I don’t stop to reflect. It seems like with eating well I have to make new resolutions on a regular basis because the temptations to skip the effort and just indulge in what surrounds me is very powerful. Grandma made the most fantastic meal ever this Thanksgiving, but I was watching the sticks of butter flying out of the wrappers the whole day while she/we cooked. Resolution time here I come.

How would you like to be free from all of the burdens that plague a body deficient in crucial vitamins, minerals and nutrients? There is so much about our health that we have control over, and specifically, how well we fuel our bodies for life! You did not get to choose your height, talents, or family, but you do get to choose what you will eat, and what you eat will determine to a great extent how you will feel, your energy level, and your overall vitality.

Dr. Kelly Austin wrote in the Doctor’s Corner that we should find supportive people to help us make these changes and achieve goals. That is great advice, and that is exactly what I want to do for you. Orange Tree Lane was created with the sole purpose of flattening obstacles like no time to look for recipes, confusion about healthy eating and cooking, and trial and error recipe selection. If we work like a team, you can make some real decisions about your eating and your life that stick. Sound good?

If you’ re going to be on the Orange Tree Lane team, you have to know the mantra, so let me teach it to you again. “Half the plate, feel great!” What that means is, make it your goal to make every meal you eat consist of at least half fruit and vegetables. Lots of little changes like adding fresh cut vegetables to snack on before dinner, increasing the vegetable ratio in recipes where they already exist, sneaking them into recipes to create texture, or learning to snack on fruit instead of grain-based carbohydrates are small adjustments that add up to powerful changes.

It’s going to be an exciting year filled with little steps that take you closer and closer to your health goals!

Flattening obstacles one by one,

Molly
Test Cook and Research Specialist for Orange Tree Lane

“Eating more fruits and vegetables is one of the most important dietary habits you can adopt to prevent heart disease, cancer, diabetes, and hypertension and to manage your weight. Vegetables in particular will cost you little in the way of calories while offering huge health benefits.” (3) http://www.oprah.com/health/Four-Weeks-to-Healthy-Eating

PS- Want to read more about our mantra? Go to http://orangetreelane.com/blog/half_the_plate_feel_great

You will never hear me stop talking about beans. I am a rather new bean convert because they are so absolutely amazing and I discovered their value later in life. What I like best is the super high fiber content, good protein amount( and coupled with a whole grain, a saturated fat free complete protein source), outstanding vitamin and mineral content, versatility, taste, and dirt cheap price tag. No wonder so many people in this world live off of beans as a main staple of their diet. In fact, I have actually eaten beans in Africa, over and over again many times accompanied by fried bananas and rice. So what keeps us from having more beans in our diets than we do?

I know the little song about beans being musical fruit, etc. No need to repeat the whole thing, but one way to combat that is to leach out some of the sugars that are difficult to digest. I do this by soaking my beans for 24 hours at least, rinsing them a few times within that time period, and cooking them in a crock pot while I sleep. The soaking takes care of a good portion of the sugars and is the easiest thing you will ever do in the kitchen. Then cooking them overnight in the crockpot is the second easiest thing you will do. Watch my video and you will see what I mean!

Another barrier is not having enough recipes to use them in. I can help you there too as you will regularly see bean based recipes here at Orange Tree Lane, along with thoughtful research about the many wonderful nutritional benefits of eating them. I use them also to save money so that we can eat better quality meat. Since a bag of beans costs about $1.50, we can enjoy vegetarian eating on some nights of the week and then spend more on the meat we do buy. The cows we eat are grass fed, hormone free, free range “happier” cows, and that makes me happier too.

I’ve chosen some old favorites for this week’s menu with an eye towards beans in the Quick Black Bean Enchiladas and Julia’s Favorite Chili. That one in particular is in the classic Orange Tree Lane style of making red meat a part of our diet but not the star of the show by sharing its role with, you’ve got it, beans. I have also included two breakfast recipes so that you can spend a few lazy holiday mornings practicing a new recipe for a meal that is typically in a rut. They will be worth the effort, I promise! I hope you are having some relaxing time with those you love.

Again, singing the praises of beans,

Molly
Test Cook and Research Specialist for Orange Tree Lane

PS- (Increase the amount of beans in your diet gradually for the greatest comfort. And soak them!)

See an older post about beans:
http://orangetreelane.com/blog/beans_for_your_heart

Grocery shopping with three diaper aged children is”¦where is the word for it? I distinctly remember putting the car in park and lacking the energy to get out. What is it for you that zaps your energy? Christmas shopping? Juggling work outside and inside your home? I was shopping yesterday when I started to feel like my stores of energy had been uncorked and were almost gone; and there wasn’t even anyone with diapers in my shopping cart!

Food equals energy. Cars need gas for it, but we need food. Can you run bad gas in your car and affect the way it operates? Yes. Can you put the wrong food in your body and affect your energy level? Yes. Would you like some more energy? Do you need some? If you had it, is there something you would do now that you are presently not doing because you run out of energy before the day is done?

Especially around the holidays when there is so much more to do, we could use an extra dose of energy. So let”™s start with the basics; sleep, hydration, and relaxation. Skip the extra TV show and get an extra half hour of sleep, drink water with your meals and in between your meals throughout the day, and take a 20 minute walk down the street and back to get the blood moving as they say. Check.

Now what about food? One really easy change to make in your diet is to make sure that the carbohydrates you eat are complex, not simple. You want your life more simple but your carbs complex, meaning unprocessed whole grains”¦spelt angel hair pasta rather than regular noodles, whole wheat pastry flour in the pancakes, whole wheat bread instead of sourdough for your sandwich, and quinoa, couscous, or wild rice instead of white rice with dinner.

While these complex, whole grain carbs will eventually end up as glucose blood sugar just like processed grains, it will happen more slowly and evenly because of the fiber in them. This slower digestion eliminates the spike and then fall in blood sugar levels that accompany the digestion of carbohydrates without fiber. Instead of a rush and then crash in your energy level, complex carbs provide energy that is more constant and even as the digestion moves steadily along at a slower pace. Fruit has the same benefits because it has carbs and fiber together just like a whole grain. (1) So switch to whole grains at every meal, and try snacking on fruit instead of something like pretzels made with refined flour.

I”™ve given you a lot to think about and we”™re just getting started, so let”™s continue next week with our look at eating for greater energy. Be thinking about what you would like to use more energy for in the coming year, and I hope you have a wonderful time doing whatever you do to enjoy the holidays.

Looking for reindeer and more energy too,

Molly
Test Cook and Research Specialist for Orange Tree Lane

PS- Last week’s extra recipe Apple Rich Quick Bread pictured above is loaded with complex carbohydrates because of its whole wheat pastry flour, ground flax seed and apples with the peel!

(1) http://www.prevention.com/11fixesforinstantenergy/list/1.shtml

If you are reading this, you are truly dedicated to the pursuit of understanding nutrition because I know there are MANY other things you could be doing right now. Even if you aren’t reading this,( ?), I want to say don’t feel bad because I completely understand. For those of you who are reflecting with me, have you ever stopped to wonder what motivates you to make the decisions you do about eating?

My own have changed as my life has changed. I started off eating the way I was raised, then whatever was easiest to throw together, and eventually started pursuing more specialized food that delighted my taste buds. I’m pretty sure that before I started to take things more seriously, motivation wobbled and morphed between the three in different seasons. Now I eat to thrive.

One additional and persuasive motivator for us older folk is the way time seems to change things in the old body. Fortunately we have the power to dictate how we age in a pretty significant way. Even if your understanding of nutrition is limited to a long- forgotten, third grade food pyramid presentation, oodles of information can now be found in every form of media; and that information could change your life if you use it.

If our most powerful motivator for what we eat is a desire to live in our potential for great health, then we will find ourselves learning to enjoy and consume food in a way that fosters vitality. My passion for Orange Tree Lane comes from my great desire to help others do this along with me. In other words, I want you to thrive too.

We’re reflecting here in what is typically a crazy, busy week of the year, so with that in mind we bring you the time efficient, paired recipe combination of Black Bean Burritos and Tasty Turkey Chili, along with a very easy Chicken Noodle Soup. If you make them both and then take advantage of MEAL EXTENDERS, three nights of cooking could stretch into a week of meals!

Will you remember to soak up even just a little bit of daily sun for Vitamin D, and then throw in a little exercise for relaxation? I will. And try to pinpoint your own most powerful motivator for choosing what you eat so that you can better understand yourself.

Motivated to cook for the right reasons… almost always,

Molly
Test Cook and Research Specialist for Orange Tree Lane

PS- Take a look at our new article in the Dr.’s Corner by Dr. Kelly Austin, ND.

NASA thinks they may have discovered an alien life form at Mono Lake. Our imagination would love for it to be an adorable E.T. like creature who crash landed his spaceship there, but it isn’t so. Actually, it’s a bacteria that seems to thrive with arsenic when all other forms of life do the opposite. (1) We’ve been looking for aliens outside of our planet, but could life that plays according to different rules right here among us, in our grocery stores?

Some of us think of the enormous, thick green leafy vegetables like kale and collard greens as another life form, and definitely not something in a normal human diet. I used to go faster past that part of the produce section because it just seemed strange and out of place, like a science fiction movie. And I completely sympathize with anyone who feels like stopping and trying to figure them out is too much because life is complicated enough.

Let”™s address the “why” first. The dark green color indicates the presence of a powerful antioxidant called beta carotene. When our body turns food into energy, one byproduct is nasty, electron deficient molecules called free radicals. Beta carotene gives them free electrons so that they no longer try to steal electrons from healthy cells. It”™s that stealing that leaves healthy cells mutated and scarred, from the cell membrane and right into the DNA of the cell. (2)

Like all anti-oxidants, beta carotene gives a desperate “thief” the money he is looking for so that priceless treasures at his mercy, our healthy cells, are not compromised. Unchecked free radical damage “may become irreversible and lead to disease including cancer,” declares the National Cancer Institute. (3) So that is the answer to why we should eat the dark green leafy stuff.

How? Glad you asked. This week the strangeness of these dynamic vegetables will dissipate when you follow the step by step directions for cooking collard greens and kale in the menu recipes “Fish & Greens” and “Garden Herb Roasted Chicken” (with video!). And don’t forget to watch our “Cooking Greens” video too in the archives if you are a green newbie.

Kale alone, one of my favorite dark leafies, has been shown to have not only anti-oxident, but inflammation and cancer -preventative properties as well. (4) I’m still learning to put the dark greens into my diet, but I don’t see how I could ever say I am truly interested in living a long, healthy life without exploring this mysterious territory of a dark greens. Feeling brave?

Sometimes odd, but not an alien,

Molly

Teat Cook and Research Specialist for Orange Tree Lane

Nutrient dense dark green leafy vegetables and their treasure chest of nutrients:

collard greens *rich in vitamins A,K,E,C
mustard greens *potassium
kale *magnesium
spinach *calcium
swiss chard *folate
rainbow chard *iron and B vitamins

“Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale’s flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.” http://whfoods.org/genpage.php?dbid=38&tname=foodspice

(1) http://www.foxnews.com/scitech/2010/12/02/alien-life-nasa-titan-arsenic-bacteria/
(2) http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/antioxidants/#reference
(3) http://www.cancer.gov/cancertopics/factsheet/prevention/antioxidants
(4) http://whfoods.org/genpage.php?dbid=38&tname=foodspice

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither Orange Tree Lane or any of its affiliates take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.

A friend of our family came to dinner one time when the kids were small and proceeded to build a magnificent parking structure with the large sized lego blocks he found strewn on the floor. For some reason, a picture of him with this masterpiece on his lap and a huge smile on his face is forever burned in my memory.

He could have built any number of things from those same blocks, just like the amino acids we digest from protein can be rebuilt into many different kinds of body tissue. You may recognize the names of three, popular essential amino acids, meaning the ones we must get from our food: Tryptophan ( in turkey), Arginine and Lysine. People with wounds need extra daily grams of protein so that the amino acids in that protein can be rebuilt into extra tissue needed for damage repair. Athletes are considered a part of that group too because their intense physical activity results in a greater need for muscle repair.

Most Americans consume plenty of protein, but animal protein sources like meat and cheese are also laden with saturated fat. Saturated fat from healthy animals does perform vital bodily functions, but an excess of it will contribute easily to the storage of extra bodily fat…and that is not healthy. Researchers at the Harvard School of Nutrition have just completed a study which shows that reducing saturated fat in the diet will also reduce the incidence of coronary heart disease by almost 20%. (1) So we want the amino acid building blocks from protein, but we also want to control our intake of saturated fat. Solution? Quinoa! (keen-wa)

Unlike other sources of plant protein, quinoa provides all of the essential amino acids in the same way that animal sources do. Even better, it is blessed with some super nutritional benefits that animal products lack!

– Fiber in abundance
– Great source of the mineral manganese (for reducing swollen blood vessels which cause migrane headaches). (2)
– No saturated fat or cholesterol
– 3-7 times CHEAPER than meat products

And it matches red meat in:

– iron content

Of course, beef gives twice as much protein ounce for ounce, and you can’t bar-b-q quinoa in the back yard. But you have to admit that it has a lot to offer as a compliment to beef, or even as a vegetarian night alternative.

You won’t believe how easily quinoa can fit into your diet when you try the Hearty Meatballs, Chicken Asparagus, and Chocolate Quinoa Tart from the menu this week!

Here’s to the “Mother Grain” quinoa and the teeny, tiny building blocks it provides,

Molly
Test Cook and Research Specialist for Orange Tree Lane

(1) http://www.hsph.harvard.edu/news/press-releases/2010-releases/saturated-fat-polyunsaturated-fat-cut-heart-disease-risk.html

(2) http://worldshealthiestfoods.com/genpage.php?tname=foodspice&dbid=142#healthbenefits

Kids are so funny. I once told my now grown son that I was going to an open house at his preschool. A few years later in first grade, when he was more a man of the world, he laughed while telling me, “When I was in preschool I thought an open house meant they opened all the doors and windows at school, and I could never figure out why the parents would go to see that.” Two people thinking different things about the same words…and then there are words that have two different meanings. Like the chemist who told a waitress, “I think I’ll just have some H2O. His companion followed suit with, “I think I’ll have some H2O too” Of course he died after drinking his because H2O2 is actually poisonous hydrochloride. You see, one statement can mean two things.

Here’s another one for you, “Being thankful is good for your heart.” Will being thankful give me a happier heart? Yes, definitely. Stopping to be thankful for what you have should make you a happier person. But did you know being thankful can not only improve the condition of your emotions and of your physical heart as well? (You should have seen it coming.)

HEART GAS PEDAL AND BRAKE
Our nervous system has what some have called a gas pedal and a brake, which together regulate the timing of our heart beat. “The sympathetic part speeds the heart rate and raises blood pressure, allowing us to take quick action when needed (fight or flight). The parasympathetic part of the nervous system slows the heart rate and blood pressure and relaxes the glands.” (1) Some studies have shown that an ongoing attitude of gratitude creates a more perfect balance between these two impulses. This better cardiac coherence equals less stress hormones like cortisol in our system, and an overall healthier environment for the other hormones like estrogen, progesterone and androgen. In addition, people who practice gratitude have less headaches, muscle pains, weakened immune system, depression or poor sleep, and therefore enjoy better overall health. (2)

THANKFULNESS AFFECTS HEART RYTHM
Basically, being thankful causes a more perfect rhythm for my heart beat and maintains a healthy balance of hormones. Pausing to take a very deep breath and then exhaling slowly when angry, stressed or frightened has the same effect. That”™s one technique I have long been familiar with, but now I have an even greater appreciation for what I can do to maintain a healthy heart… be more thankful!

This year I’m still thankful for that guy in the picture most of all, and for my little family. Age clarifies the notion that life is fragile, and that each new morning is a gift. I’m thankful for what I have left to get it right. What are you most thankful for this year? Let’s benefit our hearts by being thankful now and all throughout the year.

Molly

Test Cook and Research Specialist for Orange Tree Lane

PS- (Menus 60- 62 side dishes are trimmings you might use in a scrumptious Thanksgiving feast: Beet to the Thyme, Cheese & Corn pudding, Creamy Pumpkin Dip, Green Bean Casserole, Fall Salad with Honey-Mustard Vinaigrette and Sweet Potato Pie. You can now remake your favorites for the holiday.)

(1) http://www.healthy-heart-meditation.com/heart-coherence.html
(2) http://www.drnorthrup.com/news/news_article.php

Oh life can seem so complicated. If you have kids, or daily contact with other human beings, then you probably know what I’m talking about. (smile) Nutrition, eating right, getting all you need to thrive…this too can start to feel complicated. Have you ever had a mess to clean up? That”™s like complication. When feeling that way I tend to immediately break things down into smaller segments. “I”™ll take all the silverware and soak them in water here while I go and collect all of the plates and pile them up here.” That”™s what this Weekly Special is all about, collecting the silverware, or breaking information about nutrition down into small segments so that it”™s not overwhelming.

Even though I started out sounding a bit like Eore, this week I want to focus on something really happy and bright. Vitamin D is sometimes referred to as the “sunshine vitamin” because the sun is our greatest natural source. Most of us know that Vitamin D works together with calcium to build and strengthen our bones, while possibly keeping that calcium from settling in our arteries. (1)

What most of us don”™t know is the new research showing that “vitamin D can reduce cancer cell growth and plays a critical role in controlling infections.” (2) We knew that there are serious skeletal consequences for low Vitamin D levels, which is why products like milk are fortified, but cancer? This is new information. Commenting on new Vitamin D research, The National Cancer Institute says, “In these studies, vitamin D promoted the differentiation and death (apoptosis) of cancer cells, and it slowed their proliferation. Some studies suggest that risk of developing some types of cancer is lower for people who have higher levels of vitamin D in the body.” (3)

It”™s all very exciting, and almost all sources will admit that our understanding of the full powers of Vitamin D is just beginning to unfold. But many studies show D-ficiencies across the age spectrum. “Worldwide, an estimated 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups.” (4) For now, getting some weekly sunshine without sunscreen and with skin exposed is widely recommended, as well as asking your doctor about taking a supplement. Good edible sources are fortified foods like milk and cheese, fatty fish like salmon and anchovies or sardines, egg yolk and liver oil. So picture yourself sitting on a sunny patio with your arms and legs exposed to the sunshine while you eat a plate of delicious salmon. Now I don’t see anything d-ficient about that!

Here’s to getting more Vitamin D!

Molly
Test Cook and Research Specialist for Orange Tree Lane

(1) (2) http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-d/index.html
(3) http://www.cancer.gov/cancertopics/factsheet/prevention/vitamin-D
(4) http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-d/index.html

“Being “D-ficient” may increase the risk of a host of chronic diseases, such as osteoporosis, heart disease, some cancers, and multiple sclerosis, as well as infectious diseases, such as tuberculosis and even the seasonal flu.” http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamin-d/index.html

I”™m going to be perfectly fair here; no exaggerating to make a point, no casting things in the most negative light for the sake of drama. But there is a proverbial “elephant in the room” that we just have to address head on. What did you eat yesterday? Can”™t remember, well I can”™t either so let”™s just imagine what A.A. (Average American) would eat in a day.

(This is where the fairness comes in.) BREAKFAST: bowl of cereal, about ½ banana cut up on top, 8 oz. of orange juice MIDMORNING SNACK: granola bar or half a donut LUNCH: sandwich with bread, lunchmeat, maybe a slice of tomato or some lettuce, apple, chips, sweetened coffee DINNER: baked chicken, French bread, side serving of green salad, cake for dessert, and maybe some alcohol of some sort. Have I been fair?

Now let”™s consider the fruits and vegetables of A.A.’s diet: The USDA recommends 2 c. of fruit daily. A.A. almost made it with his apple, juice, and half banana. A.A.’s 1 c. of salad ,(iceberg doesn’t count) and sandwich tomato don’t come close the 2 1/2 c. goal of dark green and brightly colored vegetables. Am I exaggerating? Did I get this right, or even close?

A recent report by the Centers for Disease Control and Prevention says two-thirds of Americans don’t get the recommended two servings of fruit a day; three-quarters miss the target for vegetables. (1) If that”™s how we eat, guess who is watching and taking notes? “If busy parents throw a frozen pizza in the microwave”, says Dr. Charles Clark, professor of medicine at Indiana University School of Medicine, “that’s a bad meal that sends a bad message,”(2) Even Oprah has a strong message about our produce intake. “Eating more fruits and vegetables is one of the most important dietary habits you can adopt to prevent heart disease, cancer, diabetes, and hypertension and to manage your weight. Vegetables in particular will cost you little in the way of calories while offering huge health benefits.” (3)

Here at Orange Tree Lane we go by the mantra, “Half the Plate, Feel Great.” Half the plate with produce that is. Let”™s start to repeat it under our breath and live by it.

See you in the garden!

Molly
Test Cook and Research Specialist for Orange Tree Lane

“Studies have shown that children who learn about proper nutrition and the reasoning behind healthy choices are less likely to be overweight in adulthood.”
http://www.fruitsandveggiesmorematters.org/?page_id=10431

(1) http://www.npr.org/templates/story/story.php?storyId=130432584
(2) http://abcnews.go.com/Health/w_DietAndFitness/junk-food-makes-half-kids-calories/story?id=11767886
(3) http://www.oprah.com/health/Four-Weeks-to-Healthy-Eating

Remember Lord Fiber from Week 6? I wonder if you’ve asked him back into your life. We learned that fiber protects our system from needing to make too much insulin at once, which protects us from diabetes. Unfortunately, most Americans are getting only half of the fiber they need. Most Americans are also dying from heart disease more than any other cause. “Coronary Artery Disease is the most common type of heart disease. It”™s the leading cause of death in the United States for both men and women.” (1) Is there a connection? Can fiber help here too?

Studies show that plaque build-up in the arteries eventually causes blockage, just like the kitchen sink sometimes gets plugged up with food in the drain. When this happens blood cannot get through to the heart to provide the needed oxygen. Complete blockage results in heart attack, damage, and sometimes death. Soluble fiber has the wonderful job of collecting cholesterol in the blood that would otherwise end up sticking to the walls of the arteries as plaque.

Eating just 21 grams of fiber each day lowers your risk of this kind of plaque build up and blockage by 15%. (2) So foods should you eat more of? As always, fruits and vegetables are what you need, and beans are some of the best sources of fiber in that group. The American Heart Association lists these foods as excellent sources of soluble fiber: oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. One apple or cup of oatmeal has 3 grams of fiber, an orange 4.3, a pear 6.5, and if you can find guava, 1 c. gives 8.9 grams. On the vegetable side, 1 c. of baked beans provides 10 grams, or almost half of your daily need. (3)

As an added bonus, beans are also a great source of protein, especially when paired with a whole grain like brown rice. One cup of kidney beans provides a whopping 30% of your recommended daily allowance for protein in addition to almost half of the fiber, while meat has protein but no fiber at all. (4) Besides the fiber and protein, they also have virtually no fat, making them a triple crown win. So in review, beans = soluble fiber = less cholesterol build-up = a healthy heart + fat free, inexpensive protein. I know a good deal when I see one. Do you see it?

Happily singing the praises of beans at Orange Tree Lane,

Molly
Test Cook and Researcher for Orange Tree Lane

PS- (Did I mention that beans are dirt cheap, versatile, and easy to cook with?)

For research when you a few extra moments:
(1) http://www.nhlbi.nih.gov/health/dci/Diseases/Cad/CAD_WhatIs.html (2) & (4) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=87 (3) http://dietaryfiberguide.com/high-fiber-foods/best-dietary-fiber-sources-vegetables/
http://www.americanheart.org/downloadable/heart/1236979840760CAUSES_DEATH.pdf
http://www.healthcastle.com/fiber_weight_diet.shtml