Secrets of Lowering Cholesterol Secrets of Lowering Cholesterol and Maintain Colon Healthand Maintain Colon Health

Caveat: Please don’t use it as substitute for medicine; People with Caveat: Please don’t use it as substitute for medicine; People with

medical concerns should consult with their physiciansmedical concerns should consult with their physicians

Shu-Chen (Susan) LeeShu-Chen (Susan) Lee

Chin- Class of 68, TFGHChin- Class of 68, TFGH

5-minute Show-N-Tell Program5-minute Show-N-Tell Program

September 8, 2008September 8, 2008

What is the Psyllium What is the Psyllium (Psyllium Seed Husk)?(Psyllium Seed Husk)?

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It's the coating around the seed of the Psyllium plant.

Benefits of the PsylliumBenefits of the PsylliumPsyllium- All natural soluble FiberPsyllium- All natural soluble FiberBenefits that I experienced, it:Benefits that I experienced, it: maintains healthy cholesterol levels maintains healthy cholesterol levels aids in weight loss control aids in weight loss control maintains healthy blood pressure levels maintains healthy blood pressure levels treats (i.e., ease the pain of) hemorrhoids.   treats (i.e., ease the pain of) hemorrhoids.  

According to my gastroenterologist, it’s main According to my gastroenterologist, it’s main benefit, is in preventing constipation and benefit, is in preventing constipation and promoting colon health. promoting colon health. – The natural fiber in Psyllium increases the weight of our The natural fiber in Psyllium increases the weight of our

bowels, and acts as a safe laxative. bowels, and acts as a safe laxative.

Benefits of the PsylliumBenefits of the PsylliumAdditional benefits that I am told:Additional benefits that I am told: it can help diarrhea (since it contains carbohydrates).it can help diarrhea (since it contains carbohydrates).

It can help ease the pain of cystitis. It can help ease the pain of cystitis.

In some studies, it has been shown that Psyllium Husk can In some studies, it has been shown that Psyllium Husk can improve lipid control in Type 2 diabetes. improve lipid control in Type 2 diabetes. – Psyllium Husks have anti-inflammatory properties, and can be Psyllium Husks have anti-inflammatory properties, and can be

beneficial for those with diabetes. beneficial for those with diabetes.

It treats IBS (Irritable Bowel Syndrome).It treats IBS (Irritable Bowel Syndrome).

It treats yeast infections. It treats yeast infections.

   

Why is Psyllium Husk effective for Why is Psyllium Husk effective for bowel problems?bowel problems?

It can absorb anything that is 8-16 times its weight. It can absorb anything that is 8-16 times its weight. Its bulky fiber qualities makes it an effective Its bulky fiber qualities makes it an effective laxative. laxative. – The husk swells when it comes in contact with water.The husk swells when it comes in contact with water.

It helps to absorb toxins located in our bowels. It helps to absorb toxins located in our bowels. – Psyllium Husk forms a gelatin-like mass in the colon, Psyllium Husk forms a gelatin-like mass in the colon,

which also keeps the bowels nice and soft. which also keeps the bowels nice and soft.

Psyllium – Excellent Dietary Fiber Psyllium – Excellent Dietary Fiber Supplement Supplement

How much fiber should you consume each day?How much fiber should you consume each day? One should consume One should consume 25-35 25-35 grams of fiber per day as a step toward grams of fiber per day as a step toward

staying regular and preventing colon cancer. staying regular and preventing colon cancer.

– While there is no RDA (Recommended Daily Allowance) for dietary fiber, While there is no RDA (Recommended Daily Allowance) for dietary fiber, experts at the NCI (National Cancer Institute) and ADA (American Dietetic experts at the NCI (National Cancer Institute) and ADA (American Dietetic Association) recommend eating Association) recommend eating 25-35 25-35 grams of fiber per day as a step grams of fiber per day as a step toward staying regular and preventing colon cancer. toward staying regular and preventing colon cancer.

Most Americans consume only Most Americans consume only 10-1510-15 grams of fiber per day. (See grams of fiber per day. (See back up charts - fiber counts)back up charts - fiber counts)– 1 apple ~ 2.76 grams of fiber; 1 orange ~ 3.14 grams of fiber, 1 packet of 1 apple ~ 2.76 grams of fiber; 1 orange ~ 3.14 grams of fiber, 1 packet of

healthy whole grain oatmeal ~ 4 g of soluble fiber & 2 g insoluble fiber healthy whole grain oatmeal ~ 4 g of soluble fiber & 2 g insoluble fiber

Thus, most people are Thus, most people are 15-2015-20 grams short of the daily goal of 25-35 grams short of the daily goal of 25-35 grams of fiber. grams of fiber.

Suggestions of taking PsylliumSuggestions of taking Psyllium

Twice a day, stir about 1.25 Tablespoons into a 10 Twice a day, stir about 1.25 Tablespoons into a 10 fl oz. glass of (lukewarm) water or juice. Consume fl oz. glass of (lukewarm) water or juice. Consume immediately. This provides ~13 gram fiber daily.immediately. This provides ~13 gram fiber daily.

It can be consumed anytime. My preferred times It can be consumed anytime. My preferred times are twice daily before breakfast and dinner.are twice daily before breakfast and dinner.

The cost of a can of the Psyllium (12 oz, i.e., 340 The cost of a can of the Psyllium (12 oz, i.e., 340 g, ~57 g, ~57 TablespoonsTablespoons) is about ~$5.95 at Trader Joe’s ) is about ~$5.95 at Trader Joe’s (titled “Secrets of the Psyllium).(titled “Secrets of the Psyllium).

Drink more water initially (to prevent constipation).Drink more water initially (to prevent constipation).

Wish you Healthy and Happy, my friends!!Wish you Healthy and Happy, my friends!!

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Backup ChartsBackup Charts

- Fiber Counts- Fiber Counts

Wondering how much fiber is in some Wondering how much fiber is in some of your favorite foods?of your favorite foods?

FOODS Serving size

Fiber grams per serving

Calories per serving

PSYLLIUM 1 Tsp 4.5 18

Whole wheat 1 slice 2.11 70 White 1 slice 0.50 70 BREADS

Rye 1 slice 1.72 70

Oat Bran 1 ounce 4.06 110 Shredded Wheat 1 ounce 2.64 90 CEREAL

Corn Flakes 1 ounce 0.45 110 Brown 1/2 cup 5.27 109

RICE White 1/2 cup 1.42 133

SPAGHETTI 2 ounces 2.56 220

Broccoli 1/2 cup 2.58 22 Brussels Sprouts 1/2 cup 2.00 30

Corn 1/2 cup 3.03 89 Eggplant 1/2 cup 0.96 13

Green Peas 1/2 cup 3.36 67 Lettuce (raw) 1/2 cup 0.24 5 Potato (baked

w/skin) 1/2 cup 2.97 57

Spinach 1/2 cup 2.07 21 Squash (baked) 1/2 cup 2.87 57

Tomato (raw) 1/2 cup 1.17 19

VEGETABLES (COOKED, UNLESS

OTHERWISE

NOTED)

Zucchini 1/2 cup 1.26 14

Wondering how much fiber is in Wondering how much fiber is in some of your favorite foods?some of your favorite foods?

FOODS Serving size

Fiber grams

per serving

Calories per

serving

Green (canned) 1/2 cup 1.89 20 Kidney 1/2 cup 5.48 100

Lima 1/2 cup 4.25 90 BEANS

Pinto 1/2 cup 5.93 101 Apple (w/peel) 1 medium 2.76 81

Apricots 1 cup 3.13 74 Banana 1 medium 2.19 105

Blackberries 1 cup 7.20 74 Boysenberries 1 cup 7.20 74

Grapefruit 1 medium 3.61 92 Grapes 1 cup 1.12 114 Orange 1 medium 3.14 65

Pear (w/peel) 1 medium 4.32 98 Prunes (dried) 1 cup 13.76 246

Raspberries 1 cup 7.50 62 Strawberries 1 cup 3.87 46

FRESH FRUITS

Watermelon 1 slice 1.93 152