10 Facts on Fiber Power
Looking for a powerful way to discourage disease and fuel a high-energy lifestyle? The answer is easy: fiber. Even though research continues to prove fiber’s power, statistics show that many people still aren’t taking this nutrient seriously enough. According to the American Dietetic Association (ADA), most adults consume less than 15 grams (g) of fiber daily, and yet the recommended intake for optimum health is 20 to 35 g.

Here are 10 facts to help you fuel your health with fiber.
1.Fiber Fights Disease. A high-fiber diet can help prevent heart disease, colon cancer and diverticulosis (an intestinal disorder), and may help control diabetes and prevent breast and prostate cancer. Soluble fiber can lower blood cholesterol by 5 percent or more. This type of fiber helps the body eliminate cholesterol by binding it in the digestive tract. Fiber has been used to treat constipation for thousands of years.
2. Fiber May Help You Beat Overeating. High-fiber foods take longer to chew and digest, so you feel satisfied longer.
3. Most Popular Foods Are Not High in Fiber. According to the ADA, most commonly consumed grains, fruits and vegetables contain only 1 to 3 g of dietary fiber. Unless you eat a very healthy diet, you probably need to increase your fiber intake.
4. Legumes and Grains Provide the Most Fiber per Dietary Serving. Dietary fiber is plant matter we cannot digest. The best sources are legumes, whole grains and concentrated grain products. Fruits and vegetables are also good sources, but they usually contain less than 2 g per serving. Refined grains provide less than 1 g per serving.
5. Fiber-Rich Legumes Deserve a Closer Look. Legumes (beans and lentils) pack an unusually strong fiber punch. In Nutrition for Women, author Elizabeth Somer, MA, RD, points out that three-fourths of a cup of pork and beans provides 7 g of fiber (or more, depending on the brand). The same size serving of pinto or kidney beans provides at least 13 g of fiber. Preparing beans doesn't need to take lots of time: Canned beans require little preparation, and lentils cook quickly and don't require soaking.
6. Kids Need Fiber Power, Too. Children older than two (and up to 18 years of age) should consume a daily fiber intake equal to or greater than their age plus 5 (in g). Research shows that a healthy, fiber-rich diet in childhood may reduce the risk of heart disease and some types of cancer later in life. Kids tend to be most receptive to the fiber found in fruits, vegetables and presweetened fortified breakfast cereals, according to the ADA. A cup of raisin bran cereal contains 7 g of fiber; half a cup of cooked green peas has 4 g; and a medium apple (with peel) has 3 g.
7. More Fiber Requires More Water. To keep fiber moving through your digestive tract, you need to drink plenty of water. Make sure you consume eight or more glasses each day, particularly when you are active or the weather is hot.
8. You Can't Cook Out Fiber. Don't worry about cooking your fruits and vegetables--the fiber stays, says Somer. By the way, all the fiber in fruits and vegetables is not just in the skin or peel.
9. You Can Get Too Much of a Good Thing. Eating more than 50 g of fiber per day can cause diarrhea and bloating, and can interfere with your body's absorption of zinc, iron and other minerals.
10. Getting Enough Fiber Doesn't Have to be Hard. Here are some simple ideas: Top pancakes with warmed fruit. Eat hot oatmeal for breakfast. Sprinkle high-fiber cereal on yogurt, smoothies and fruit dishes. Top pasta with steamed vegetables and beans. Freeze split pea or bean soups for winter lunches. Eat fresh produce whenever possible. (One pear or one cup of strawberries, broccoli or carrots each offers 4 or more g of fiber.) Also remember to check labels for fiber content. Don’t just assume you’re eating enough fiber: Calculate your intake over a few days. If it's below 20 to 35 g daily, you’re missing one of your best opportunities to maintain your health and reduce your disease risk.

(For more information on healthy eating, see the ADA website at www.eatright.org.)

Summa Wellness Institute Presents:
Feeding the Endurance Athlete
Tuesday, June 3, 6:30—8:00 pm
Learn the basic nutritional framework that will enhance your training regimen. Transfer that knowledge to the kitchen with a cooking demonstration of five recipes. At the end of this workshop, you will be able to prepare delicious meals that meet your high-performance training needs.

This class includes:
The Athlete’s Pantry Shopping List What to eat for training, competition and recovery Cooking: A day of eating for the athlete

Tips to change ingredients

Generous samples

Lee Ann DiBiase is a registered and licensed dietitian with a private practice in Hudson. She is an instructor in Sports Nutrition at University of Akron

is at Nutrition and an instructor of Health & Nutrtition at Western Reserve Academy.

Chef Bill Bailey is the owner/operator of Playing with Knives & Fire.

Chef Bill has been featured in NE Ohio and Magazine and the Akron Beacon Journal

Reservation deadline is May 30 SWI Members $40, Non-Members $45 (330) 342-4400 for information or to register.

Grilled Margherita Pizza with Arugula

Grilled Pizza Crust
Servings: Makes 8 individual crusts.
Ingredients
1 tbsp molasses1 package (1/4 oz) active dry yeast2 1/2 tbsp kosher salt2 1/2 tbsp olive oil1 1/4 cups whole-wheat pastry flour2 1/2 cups unbleached all-purpose flourVegetable-oil cooking spray

Preparation
In a large bowl, combine molasses and yeast with 1 1/3 cups lukewarm water. Stir. Set aside until bubbly, about 5 minutes. Add salt and oil and stir. In a separate bowl, mix flours together. Add yeast mixture to flours and stir with a wooden spoon until dough forms. Divide dough into 8 portions. (Freeze any unused dough.) Using hands, roll dough into balls, coat fully with cooking spray and set aside. Prepare a charcoal, gas or stovetop grill. Grill should be very hot. Position grilling rack 3 or 4 inches from heat source. Flour a baking sheet. With hands, flatten a ball of dough into an 8-inch circle on baking sheet. Using fingertips, gently lift dough, and set it on the grill. When dough puffs and underside stiffens (about 1 minute for gas or charcoal, several minutes for stovetop grill), flip crust with a spatula; move to the coolest part of the grill.

Topping Ingredients:
1 can (25 oz) crushed plum tomatoes3/4 cup chopped fresh basil2 tbsp finely chopped fresh garlic3 tbsp extra-virgin olive oil1 1/2 cups grated lowfat Romano1 1/2 cups grated lowfat fontina6 cups roughly chopped arugula2 tbsp balsamic vinegar

Preparation:
To make sauce, combine tomatoes, basil, garlic, and 1 tbsp oil in a medium-sized bowl. Stir well and set aside for up to 1 hour. Mix cheeses together in a bowl. In a separate bowl, combine arugula, remaining 2 tbsp oil, and vinegar. Season with salt and pepper. Make crust. While second side of each crust is grilling, spread 1/8 cheese mixture over cooked side of each crust; dollop each with1/3 cup sauce. (Do not spread.) Top with arugula. Rotate 3 to 4 minutes until bottom is golden brown.

Nutritional analysis per serving: 453 calories, 17.8 g fat (4 g saturated fat), 54.4 g carbohydrates, 22.2 g protein, 5.8 g fiber

First United Methodist Church in Cuyahoga Falls OH

Join the Genesis Circle for an evening of Food and Fun!

On Friday, March 14, 2008 Genesis Circle will be meeting at (First United Methodist Church245 Portage TrailCuyahoga Falls, Ohio 44221-3274 Phone: 330-923-5241)
for a nutritious and delicious cooking demonstration.
We’ll be meeting in Room 315 from 6:30 to 8:30 to watch Chef Bill Bailey prepare tasty and healthful recipes while you learn about nutrition from Lee Ann DiBiase.
Everyone who attends will get to taste all of the delicious food they see prepared. Don’t worry about going hungry; there’ll be enough for a light meal! Attendees will also receive nutritional information and copies of the recipes to take home. The cost for the evening will be $20/person. A business meeting will follow the demonstration from 8:30 to 9:00. All are welcome to attend and enjoy this fun and yummy evening!
If you’d like to attend, please sign up on our poster in the Breezeway or call the Church at 330-923-5241 so that we know how many people to buy food for. If you have any questions, please call Jen Bailey at 330-926-1105.
You might recognize Chef Bill from our monthly brunches or from the cooking classes he teaches our kids each Wednesday evening during the R.O.C.K. Chef Bill is also the owner/operator of the well respected culinary company Playing with Knives and Fire. He holds a Bachelors of Science degree in Nutrition and Hospitality Management. He has worked in the restaurant industry for more than 20 years including positions as the Head Chef and the Corporate Chef for several well-known companies. Chef Bill has been featured in Northeastern Ohio Magazine, the Akron Beacon Journal, and Cheers Beverage Magazine. He is serve safe certified and has taught classes on safety and sanitation. Chef Bill will be joined by nutritionist Lee Ann DiBiase, a dietitian, parent, athlete, and former food service director. She is experienced in creating a balanced, cost effective nutrition program for clients, businesses including athletes. Ms. DiBiase holds a Masters in Nutritional Science form the University of Rhode Island. She currently serves as an instructor in Sports Nutrition at Akron University and as an instructor of Health and Nutrition at Western Reserve Academy. Ms. DiBiase is a member of the Summa Sports Health Network, a former school food service director and a nutritional coach for the EASE@WORK program. More information about her services can be found at http://www.leeanndibiasenutrition.com/