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Lemon infused water is a popular drink for weight loss, thanks to celebrity sippers like Gwyneth Paltrow and Miranda Kerr. Proponents claim that it flushes toxins from the system, reduces appetite and tweaks the bodys digestive processes in ways that block fat absorption.

Trouble is, it doesn't work like that. In fact, lemon water leaves out the most effective part of the fruit.

The drink's hype seems to stem from a 2008 Japanese study that linked lemon's polyphenolsmicronutrients with antioxidant propertiesto less weight gain and improved fat metabolism in mice who were fed a high-fat diet. Its possible, the study team said, that lemon polyphenols may stimulate the liver to produce enzymes that help block the absorption of dietary fats.

This kind of research is like rocket fuel for those looking to market a new miracle food. But there are a lot of problems with such optimism. The research was in mice, not people, and there have been no rigorous studies showing that sipping lemon water can promote weight loss in humans, says Dana Hunnes, a senior dietitian at the University of California, Los Angeles Medical Center.

Another problem is that lemon water uses the juice, not the rind. Mice in the study were eating a diet loaded with lemon rind, the site of most of the polyphenols in lemons. While many committed lemon-water fans may be zesting some rind into their water, its likely nowhere near the amount the mice in the study were consuming. (Even if you were committed to loading your diet with lemon, some research suggests that the acid in a lemon-heavy diet could seriously corrode your teeth.)

Of course, lemon is healthy in moderation. It's a good source of vitamin C, and some studies have linked low vitamin-C status to obesity. But that's a large leap from saying that ingesting more vitamin C can prevent or reverse weight gain, she says.

Pectin, a kind of fiber found in lemons, has also been linked to some weight loss benefits. Pectin can lower LDL or bad cholesterol and has some anti-inflammatory benefits, says Bahram Arjmandi, a professor of nutrition at Florida State University and editor-in-chief of the Journal of Food and Nutritional Disorders. It can also prevent fat absorption and moderate insulin response. But most pectin comes from the flesh or pith of a fruit, not its juice. You're better off eating an apple. Youd have to eat a whole lot of lemon to see these benefits, he says. Its hard for me to imagine that being practical.

You get it by now: swigging a glass or two of lemon water will not provide much benefit. Lemon water is not a miracle weight-loss food, says Elizabeth Dejulius, a registered dietitian nutritionist with Cleveland Clinic.

But miracle-talk aside, lemon water could indirectly help people lose weight. For one thing, thirst is often mistaken for hunger, Dejulius says. Because many people find plain water boring or difficult to drink in large quantities, adding lemon to water may lead some people to drink more of it and stay better hydrated, thus reducing thirst-triggered food cravings. Dehydration can also slow metabolism, which in the long-term can lead to weight gain, she says.

Someone who swaps soda or another sugary drink for lemon water will be much better off, Hunnes says, as long as you don't sweeten it with added sugar.

Not all experts are ready to close the case on lemon water and weight loss, however. Hunnes says she found a little research linking the way lemon stimulates taste buds to appetite suppression. But there's not strong evidence yet to support that finding, she says. The power of the placebo effect could also play a role. If your mind believes strongly that drinking lemon water does something, like suppresses appetite, maybe it will, Arjmandi says. This kind of placebo effect is always a possibility.

Bottom line: If you like drinking lemon water, sip awayespecially if its helping you skip less-healthy drinks. But if youre looking for evidence-backed ways to lose weight, look elsewhere on your plate.

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You Asked: Will Drinking Lemon Water Help Me Lose Weight? - TIME

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Research by Skidmore College exercise scientist Paul Arciero has found that a balanced, protein-pacing, low-calorie diet that includes intermittent fasting not only achieves long-term weight loss, but also helps release toxins in the form of PCBs from the body fat stores, in addition to enhancing heart health and reducing oxidative stress.

Arcieros findings add to a growing body of evidence on the benefits of a protein-pacing caloric restriction (P-CR) diet.

This diet cuts back on calories and features four-six meals a day, each of which includes 20 to 25 grams of protein. Participants in Arcieros study also engaged in intermittent fasting.

His research results are published in the latest edition of the International Journal of Environmental Research and Public Health (Arciero-Protein-Pacing & Toxins).

In the study, Arciero first compared the results of the P-CR diet between obese men and women following a 12-week weight loss diet and subsequently compared the P-CR diet with those achieved by the heart-healthy diet over a 52-week period.

The 12-week P-CR diet was equally effective at reducing body weight (>24 lbs, 10%), oxidative stress (25%), and arterial stiffness (12%) and increasing toxin release (25%) in women and men.

Following the 52-week phase, P-CR demonstrated improvements over the traditional heart-healthy diet in maintaining weight loss; reducing artery stiffness; and releasing toxins.

A toxin-fighting response

His findings on toxins can help allay concerns that weight loss which releases toxins into the blood could have a negative effect on dieters health.

Environmental pollutants and other toxins are stored in fatty tissue. During weight loss, fat breaks down and toxins are discharged into the bloodstream.

Scientists have expressed concern that the released toxins could increase dieters oxidative stress and their risk of developing serious conditions, including hormone (endocrine) disruption (reproductive and fertility problems), heart disease, cancer, Alzheimers disease and Parkinsons disease.

Arcieros research findings that a P-CR diet does not increase disease markers and, in fact, can aid detoxification and reduce oxidative stress help reduce those fears.

Furthermore, the findings suggest that those who are not overweight or obese could also benefit from a P-CR diet.

The objective of the first 12-week phase was to assess the ability of a P-CR diet to achieve successful weight loss (defined as 10 percent of starting body weight) and this was achieved, with a mean weight loss of over 25 pounds.

During this phase, women consumed 1,200 calories per day and men, 1,500. Of those, 30 percent came from lean protein, 45 percent from unrefined carbohydrates, and 25 percent from healthy fat.

One day a week, participants followed an intermittent fast/cleanse, consisting of 300 to 450 calories from antioxidant rich plant-food sources.

The second phase (52 weeks) of the research compared the results of the P-CR diet and a more traditional heart-healthy diet.

All dieters consumed roughly the same number of calories: approximately 1,900 for both groups. P-CR dieters fasted/cleansed either once every two weeks or once a month.

Those on the heart-healthy diet followed the guidelines of the National Cholesterol Education Program, consuming 35 percent of calories as fat and 50 to 60 percent as carbohydrates.

Heart-healthy dieters also ate 20 to 30 grams per day of fiber and consumed fewer than 200 milligrams per day of dietary cholesterol.

At the end of the 12-month period, the results for the two groups deviated significantly, with the P-CR diet outperforming the heart-healthy diet for both maintaining weight loss, reduced blood vessel stiffness and eliminating toxins.

Research participants who remained on the P-CR diet regained about 1.5 pounds of the weight theyd lost and continued to eliminate toxins.

Those on the heart-healthy diet, however, regained 12 pounds. Most of it was fat and that fat may likely have (re-)stored toxins.

We have scientific evidence that its the quality of your diet that matters, Arciero said.

Through diet alone, we can favorably impact the detoxification process, decrease oxidative stress levels, reduce blood vessel stiffness and enhance weight loss. Thats an important public health message.

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News source: Skidmore College. The content is edited for length and style purposes. Figure legend: This Knowridge.com image is for illustrative purposes only.

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This diet helps shed pounds, release toxins and reduce oxidative stress - Knowridge Science Report

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By Mayo Clinic News Network

The concern with fast weight loss is that it usually takes extraordinary efforts in diet and exercise -- efforts that could be unhealthy and that you probably can't maintain as permanent lifestyle changes.

A weight loss of 1 to 2 pounds a week is the typical recommendation. Although that may seem like a slow pace for weight loss, it's more likely to help you maintain your weight loss for the long term. Remember that 1 pound (0.45 kilogram) of fat contains 3,500 calories. So to lose 1 pound a week, you need to burn 500 more calories than you eat each day (500 calories x 7 days = 3,500 calories).

Also, if you lose a lot of weight very quickly, you may not lose as much fat as you would with a more modest rate of weight loss. Instead, you might lose water weight or even lean tissue, since it's hard to burn that many fat calories in a short period.

In some situations, however, faster weight loss can be safe if it's done the right way. For example, doctors might prescribe very low calorie diets for rapid weight loss if obesity is causing serious health problems. But an extreme diet like this requires medical supervision. And it can be difficult to keep this weight off.

In addition, some diets include an initiation phase to help you jump-start your weight loss. You can lose weight quickly with an approach like this because it combines many healthy and safe strategies at once -- no gimmicks or extreme dieting. After the initial two-week period, you transition into the recommended weight loss of 1 or 2 pounds a week, which is not only safe but also realistic and sustainable for the long term.

Source: http://www.mayoclinic.org/healthy-living/weight-loss/expert-answers/fast-weight-loss/faq-20058289/

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Fast weight loss: What's wrong with it? - WDIV Detroit

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PRAIRIE DU CHIEN, Wis. - By Mayo Clinic News Network

If you want to lose weight, you can't expect it to happen quickly, and it will require work. Here are some tips that can help you become successful in a healthy way.

1. Make a commitment: This means a lifelong commitment. "You must be ready to make permanent changes to support your health." says Martin Oates, M.D., family physician at Mayo Clinic Health System. Dr. Oates goes on to say, "This requires you to focus on placing your mental and physical energy into changing your habits." Make a plan to address other stresses in your life as well (i.e. financial issues or relationship problems).

2. Find inner motivation: If you want to lose weight, nobody else can make it happen. You have to find a reason to lose the weight. What's going to drive you to want to lose the weight? This could be an upcoming beach vacation, a special someone or overall better health. Posting encouraging notes to yourself can help as well. Try to log your weight loss in a journal as this will help you see how far you've come and motivate you to keep going. Also, create a support group consisting of people whom you trust to give you unwavering support and encourage you without shame or sabotage.

3. Set realistic goals: What is a realistic weight loss goal? It's realistic to lose no more than two pounds per week. Initially you may lose weight more rapidly if you make drastic lifestyle changes. To lose one to two pounds per week, you have to burn 500 to 1,000 calories more than you consume each day.

You can get SMART:

An example of a SMART goal would be to walk 30 minutes a day, five days a week, for the next three months, and then logging your results.

4. Enjoy healthier foods: You have to change your diet if you're going to lose weight. Eating healthier foods doesn't mean giving up taste, satisfaction or the ease of meal preparation. You need to lower your caloric intake, and this can be done in a couple different ways. Eating more plant-based foods such as fruits, vegetables and whole grains will help. Try to maintain variety so that you don't get bored. Variety makes you less likely to eat unhealthy foods. It's important to eat breakfast every day and use healthy oils when cooking (i.e. olive oil, vegetable oil or nut butters). Get four servings of vegetables and three servings of fruit per day, and keep your meat consumption to about three ounces (about the size of a deck of cards).

5. Get active, stay active: One pound of body fat equals 3,500 calories. So, you must burn 3,500 calories more than you take in to lose one pound of fat. Cutting calories from your diet, combined with regular exercise, can help you really lose weight. "Exercise can help you burn off those excess calories you can't cut through your diet," explains Dr. Oates. There are also numerous health benefits to exercise, including boosting your mood, improved cardiovascular health and reduced blood pressure. One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking, most days of the week. If you can't fit a steady exercise plan into your busy life, think about ways you can increase your physical activity throughout the day (i.e. taking the stairs or parking at the far end of the lot).

6. Change your perspective: Weight loss starts with taking an honest look at your exercise and eating habits. You must make lifestyle changes to lose weight. You can't simply work out and eat right for a few weeks. Once you've identified your barriers to weight loss, try to work out a plan to attain your goals. Weight loss involves not being afraid to take a long, hard look in the mirror and telling yourself some tough truths. Once you've gone through this process, you can better understand what it will take to attain your goals.

Source: http://newsnetwork.mayoclinic.org/discussion/trying-to-lose-weight-six-strategies-for-success

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Trying to lose weight? 6 strategies for success - WDIV Detroit

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Read to know what type of fibre is good for weight loss and how much is too much.

If you are planning to lose weight and have done your bit of research on how to achieve it through diet, you might be well aware of the role of fibre. However, what most of us are unaware is how much fibre do you need to lose weight and how much is too much? Hence, to help you lose weight in a healthy way with fibre, Ms Rina Baliga, Dietician, Fitness First India, sheds light on the common queries on fibre and weight loss.

How much fibre should you eat daily to lose weight?

The first and foremost thing to lose weight is to have a balanced diet. And as far as the amount of fibre is concerned in the diet, you need 14gms every 1000 calorie diet on a daily basis. Hence, you can consume anywhere between 25-40 gms fibre on a daily basis to get your weight loss regimen on track with diet. Here are fibre-rich foods that aid in weight loss!

How to increase the absorption of fibre through food?

To know the answer for this, you need to know how fibre is acted upon and its role in bowel movement. The food you consume is acted upon by gastric juices and digestive enzymes. The digested food then moves to the small intestine where the nutrients are released, absorbed and transported into the blood stream. However, fibre is that part of the food which is not digested (by humans) as we do not possess the enzyme to digest it. Hence, it acts as bulk/roughage to ensure regular bowel movement. As fibre is neither digested nor absorbed, you cannot increase the absorption of fibre through food.Not just weight loss, here are few more reasons you should eat fibre-rich foods.

What type of fibre is good for weight loss?

The fibre present in food holds liquid in the stomach causing it swell up and thus, ease the movement of bowels. There are two types of fibre soluble fibre and insoluble fibre. Insoluble fibre helps food pass through the digestive system and soluble fibre helps reduce cholesterol and fat in the body. Its because of the soluble fibre, sugars and fat enter the blood stream slowly and maintain a steady supply of energy to the body. On the other hand, consumption of foods that are low in fibre or that lack fibre spikes blood sugar quickly and makes you hungry. This causes you to eat more, leading to overeating and weight gain. Moreover, foods rich in fibre are usually low in calories and keep you full for a longer period, helping you to keep your weight under check.

How much fibre is too much?

An average individual should not consume more than 40gms of fibre on a daily basis. This is because, if you overeat fibre or have too much of fibre too, it can lead to gas and bloating. The body also suffers from diarrhoea; constipation (if you consume excess fibre and have a low intake of water), abdominal cramps due to indigestion and intestinal blockage. Moreover, it also leads to malabsorption of minerals like calcium, magnesium, iron and zinc. Heres more on health risks of having too much fibre.

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Published: March 17, 2017 12:35 pm

Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on this website are for informational purposes only and not to be substituted for professional medical advice.

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By Mayo Clinic News Network

You're doing your best to set aside time for physical activity, but finding time to exercise is a challenge. Why not work out while you work? Consider 10 ways to add exercise to your workday routine.

Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot -- or park in the lot for a nearby building. In your building, take the stairs rather than the elevator.

Standing burns more calories than sitting does. Look for ways to get out of your chair. Stand while talking on the phone. Skip instant messaging and email, and instead walk to a colleague's desk for a face-to-face chat.

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles -- or your pant leg -- and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.

Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. Use the fitness ball for wall squats or other exercises during the day.

Store resistance bands -- stretchy cords or tubes that offer weight-like resistance when you pull on them -- or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

Organize a lunchtime walking group. Enjoy the camaraderie of others who are ready to lace up their walking shoes. You can hold each other accountable for regular exercise -- and offer encouragement to one another when the going gets tough.

When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

If your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.

If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities -- such as treadmills, weight machines or a pool -- or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.

If you're ready to take workplace exercise to the next level, consider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill -- with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk -- you might be able to walk while you work.

In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Want more ideas for workplace exercises? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts.

Source: http://www.mayoclinic.org/healthy-living/adult-health/in-depth/office-exercise/art-20047394/

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Office exercise: Add more activity to your work day - KSAT San Antonio

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This article originally appeared on Health.

Food can be potent medicine. Just ask Tia Mowry: In her new book, Whole New You ($20, amazon.com), the actress reveals how a healthy eating philosophy helped her ease the debilitating symptoms of endometriosis.

Food is powerful and has a significant impact, Mowry writes. No matter what you put in your mouth the good, the bad, or the Cheeto its doing something.

The 38-year-old, who hosts her own show on the Cooking Channel, learned this firsthand. Whether she was snacking on junk food on the set of Sister, Sister, or cutting out all processed foods in her 30s, Mowry has experienced both the negative and positive effects that diet can have on the body.

She was first diagnosed with endometriosis in 2006, after she began to experience severe abdominal pain. Endometriosis occurs when the lining of the uterus grows outside the womb. The conditionwhich is thought to affect more than 6.5 million women in the United Statescan cause pelvic pain, cramping, and heavy bleeding during periods, as well as painful sex and fertility problems.

Mowry underwent laparoscopic surgery. Then just two years later, she was doubling over in agony once again. She had a second surgery, and took birth control pills and pain pills to manage her symptoms. But Mowry felt frustrated that there wasnt a more permanent solution. She also knew she wanted to have a baby, and that her condition could make it difficult. She was desperate to find another way to treat her disease.

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When her doctor suggested cleaning up her diet, Mowry felt hopeful, she says in her book, even though it would mean giving up some of her favorite foods. (At the time, deep-fried cheese tortellini was her signature dish.) But Mowry was committed to making changes that might improve her health.

She eliminated dairy, processed meats, packaged snacks, and refined sugar. And began to fill her plate with plants (think leafy greens, fruits, nuts, and seeds), fermented foods, and high-quality protein (including beans, organic animal products, and organic, grass-fed meat). Mowry also added sea vegetables, like kelp and nori; and switched to what she calls safer sweets, such as stevia, date sugar, and honey.

Her new diet drastically reduced her pain, Mowry says. (She also stopped getting migraines, and her eczema cleared up.) I started to feel deeply, thrillingly alive, she writes. For the first time in my life, I understood the concept of profound wellness.'

Theres no question diet can play a role in endometriosis, says Kathy Huang, MD, director of the endometriosis program at NYUs Langone Medical Center. [Its] a very inflammatory disease, so any food that contributes to inflammation can exacerbate the patients symptoms. That would include diary and any processed food, she wrote in an email to Health. If the patient can stick to a low-inflammatory diet, it will help their health in general, not just their endometriosis.

Ken Sinervo, MD, medical director of of the Center for Endometriosis Care in Atlanta, seconds that advice. In general, I recommend an anti-inflammatory diet, which eliminates refined sugars and carbohydrates, and uses organically-grown fruits and vegetables, and organically-raised meats, such as free-range chickens and grass-fed beef, he explained via email.

But both doctors pointed out that diet alone wont alleviate most symptoms of the chronic condition. Instead endometriosis treatment typically involves a combination of therapies. We believe in a multidisciplinary approach with surgeons, [a] nutritionist, acupuncture, physical therapy, as well as [a] psychologist, and pain management physician, says Dr. Huang.

Mowry, who is now mom to a five-year-old son, knows that what worked for her may not work for others. Although Ive had my own powerful healing experience, that does not give me the expertise or credentials to offer specific healing advice to anyone with a serious condition, she writes.

Her goal is simpler: to erase the stigma on healthy foods. Its not just because theyre packed with nutrients and are simply good for you. Im determined to push past that stigma because whole, natural foods, cooked with love, taste absolutely fantastic, she says. You heard me: fantastic.

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Tia Mowry Changed Her Diet to Address Her Endometriosis - Essence.com

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Youve no doubt noticed the messaging, growing louder every year, that a healthy diet is the key to longevity, from controlling weight to promoting organ function and boosting mental health. But heres another perk of clean eating that you may not have considered: It can reduce your carbon footprint and slow the rate of climate change as well. And you dont even have to completely overhaul your diet to make a difference.

Thats the news from a new study published in the journal Climatic Change, in which a team led by University of California Santa Barbara researchers examined the possible environmental effects of healthier diets for people in the United States.

For their research, the scientists used data from previous analyses that looked at the effects of foods and diseases. They then compared data for healthier foods vs. less healthy foods to examine the effects of those changes on greenhouse gas emissions. Their model of a healthier diet altered about half the foods in a typical American 2,000-calorie-a-day U.S. diet, decreasing the amount of red and processed meats, doubling fruit and vegetable consumption, and adding peas and beans as protein replacements for the reduced meat. Whole grains replaced some refined grains as well. Sugar, dairy, eggs, fish, and non-red meat were not reduced for the healthier diet models.

The results were striking: For the health care system, the researchers found that healthier diets could reduce the risk of diabetes, colorectal cancer, and coronary heart disease by 20 to 40 percent, lower health care costs by a $77 billion annually, coming down to $93 billion, and also drop greenhouse gas emissions by 222 kilograms to 826 kilograms per person per year.

People have looked at what effect diets have both on climate and on health, but theyve never examined the potential to mitigate climate change through the food system and the health care system together, study author David Cleveland, a research professor in UCSBs environmental studies program and geography department, told Science Daily. This means our estimates are probably very conservative, both in terms of health and climate change implications. Just changing half of the diet and including only some of the diseases associated with diets, we found a huge effect.

Its no secret that food has an incredible impact on the environment. In fact, its known to contribute about 30 percent of total U.S. greenhouse gas emissions, with animal-based foods among the highest culprits, according to the Environmental Protection Agency. According to Cleveland, healthier diets could help us meet up to 23 percent of the U.S. Climate Action Plan goal to decrease net greenhouse gas emissions to 17 percent below 2005 levels by 2020. Overall, the findings supports other recent studies that suggest healthier diets have a critical role to play in successful climate change mitigation policies.

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The good news: Lowering your meat intake while upping your fruits and veggies doesnt have to turn your diet upside down. Try small tweaks, like Meatless Monday, which not only minimizes your cancer risk but reduces your carbon footprint.

Not a huge fan of fruits and veggies? There are plenty of ways to mask the flavor of spinach or bananas if theyre not your thing. Revert back to childhood and trick yourself with these nutrient-rich smoothies that sneak in fruits and veggies to double your intake, but taste deliciously sweet.

Buying local and fresh over packaged, processed, and shipped-in foods is another easy tweak that doesnt uproot your overall diet, but promotes healthier eating habits and implements better environmental practices.

Excerpt from:
Why Making Tiny Diet Tweaks Is One of the Best Things You Can Do for the Planet - Reader's Digest

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COLUMBIA It's referred to by traffic engineers as a "road diet," and it's being considered as a new way to address traffic congestion in Columbia.

The concept of a "road diet," which involves changes such as taking four-lane roads to two lanes and adding bicycle lanes, is being considered for a quarter-mile stretch of Forum Boulevard from Woodrail Avenue to Green Meadows Road.

Road diets often refers to changing a four-lane road into a two-lane road with a shared middle lane and bicycle lanes on both sides. The term generally refers to any narrowing of a street intended to help with bicycle and pedestrian safety or reduce traffic congestion.

Columbia has not yet approved a suggestion to narrow a stretch of Forum Boulevard between Woodrail Avenue and Green Meadows Road. If approved, it will be narrowed from four lanes to two to accommodate for bike lanes.

Fourth Ward Councilman Ian Thomas said residents near Forum are concerned about the lack of bicycle lanes south of Woodrail Avenue near the Country Club of Missouri where the street becomes four lanes.

Bicyclists sharing the right lane block the space necessary for motorists to pass, which slows traffic when the street is busy and poses safety issues for bicyclists, Thomas said.

Thomas supports a road diet approach as answer for Forum Boulevard and other streets with bicycle safety issues or congestion. He called the concept a departure from a "traffic ideology" with a bias for creating wider roads.

The road diet concept, he said, affords a low-cost solution for Forum Boulevard. Traffic volume on that stretch is nowhere near the levels required for four lanes, Thomas said. A single lane is plenty.

Lawrence Simonson, assistant director of the PedNet coalition and secretary for the city Bicycle and Pedestrian Commission, learned about road diets while researching safety measures for bicyclists on busy roads..

Simonson brought to city staff the idea of changing the nearly quarter-mile stretch of Forum Boulevard from four to two lanes.

The thought behind reducing traffic congestion by narrowing roads is that a narrow road will force motorists to drive at a more consistent speed, Simonson said.

A one-lane roundabout is being considered at Forum and Green Meadows Road, and Simonson said going from four lanes to two would make for an easier flow traffic into the roundabout.

Thomas said that road diet is an idea at the moment. He said there is public support for the idea but city traffic engineers are waiting for more feedback and planning before making a decision about the stretch of Forum Boulevard.

Simonson said the bicycle and pedestrian commission plans put the idea up at an interested parties meeting concerning the Forum and Green Meadows roundabout that is being planned.

Under the road diet concept, going from two lanes to one would provide a safe distance between vehicles and bicycles. Cyclists would have the far-right side of the two-lane road.

The Federal Highway Administration began using the term road diet in 2010 while evaluating studies on road diets. The term was created by a traffic engineer who observed the trend of narrowing streets which had occurred since the 1970s.

Simonson said that since he added road diets as a suggestion, its gained favor by city staff.

Ted Curtis, a bicycle and pedestrian coordinator with the Public Works Department, said the four lanes on the stretch of Forum being considered for a road diet are "a luxury for drivers and a danger for bikers. A road diet is a good option to even things out.

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Dear Doctor: Our family went out to dinner the other night, and when I urged our kids to order a salad instead of french fries because of the dietary fiber in salads, they challenged me to explain why. I was embarrassed that all I could come up with about the benefits of fiber was because its good for you. Can you help?

Dear Reader: Dont feel bad! With your brief answer, you got right to the heart of the matter dietary fiber is integral to a well-balanced diet and to a healthy life. It lowers your risk of heart disease, diabetes and certain cancers, prevents constipation, stabilizes blood sugar and can help you maintain a healthy weight.

But kids are often natural skeptics when it comes to any kind of rules, so were happy to help you out with the science of why dietary fiber matters.

Lets start with what were referring to when we talk about fiber. Dietary fiber is the part of the fruit, vegetable or grain that your body cannot digest and absorb. It falls into two basic categories. Fiber that can dissolve in water is known as soluble fiber. Fiber that cannot dissolve in water, and which passes through the body pretty much intact, is known as insoluble fiber.

Each type of fiber offers a specific health benefit. Soluble fiber dissolves in water to form a kind of gel matrix, which puts the brakes on the entire digestive process. The presence of soluble fiber slows the absorption of sugars, which stabilizes blood glucose levels. It binds cholesterol so that instead of being absorbed by the body, cholesterol is excreted. And because the stomach takes longer to empty when soluble fiber is present, you wind up feeling fuller for longer.

Insoluble fiber, meanwhile, has an equally important job. Not only do the texture and chew that insoluble fiber adds to food make a meal more interesting, it travels relatively unchanged through the digestive tract and gives much-needed bulk to stool. This results in easier and more regular elimination. Insoluble fiber also helps to control the pH of the colon, and helps to prevent microbes from producing cancerous substances.

How much fiber do you need? Current recommendations put the number at 25 grams per day for women under 50, and 38 grams per day for men under 50. For adults over 50, the number is 21 grams per day for women, and 30 grams per day for men.

Although all kinds of fiber supplements are available, they lack vitamins, minerals and micronutrients, so its better to eat whole foods. Most fruits, vegetables, beans, legumes and grains contain both soluble and insoluble fiber, but in differing amounts. For the best results, eat from a wide range of foods.

If fiber has been missing from your diet, its wise to add it slowly. Make the change to a high-fiber diet too quickly and you run the risk of unpleasant side effects, such as gas. And be sure to drink plenty of liquid to keep the fiber and your digestive tract moving smoothly.

Eve Glazier, M.D., MBA, is an internist and assistant professor of medicine at UCLA Health. Elizabeth Ko, M.D., is an internist and primary care physician at UCLA Health.

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DIETARY FIBER AN INTEGRAL PART OF A HEALTHY DIET - NRToday.com

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