14— UincMter Farming. Saturday. April 27. 1974 ORGANIC LIVING By Robert Rodcde SUM DOWN WITH WHOLE FOODS Our hardy pioneer ancestors had legendary appetites. Yet being overweight was not the problem for them that it is for modem man. Did they simply bum up all those calories in physical labor, or were they also protected from obesity by the kind of food they ate? An old-fashioned diet of whole, unrefined foodstuffs has a built-in cutoff switch that stops people from overeating. The secret is food fiber, the cellulose and other roughage that gives natural grains, vegetables and fruits their bulk. extreme commonness of obesity in Western countries ndftr be related to the fact that most dietary carbohydrate is refined and fiber-depleted,” says British physician K. W. Heaton of the Bristol Royal Infirmary. “There has been a pronounced fall in the intake of starchy staple foods (mainly cereals and potatoes), and a pronounced rise in the con sumption of refined sugars.” In contrast, primitive people have avoided obesity by eating high-fiber foods such as home-pounded rice, coarsely sieved maize, unprocessed bananas, and plantains. Heaton points out a number of reasons why fiber in the diet serves as an obstacle to weight gain: 1. Fibrous foods are so bulky they crowd out other calorie sources. Their fiber content is often associated with an ex tremely high water content. Thus their caloric content is more diluted. You would have to eat four medium-sized apples to ingest the amount of sugar in one cola drink, for example. 2. More chewing is required for high-fiber foods. The added effort slows you down, while releasing extra digestive juices that give your stomach that “full feeling” earlier. Many highly-refined, sweetened foods, on the other hand, require little or no chewing. They go down so easily, you hardly realize you’re overeating. Aerial Ladder Equipped FARM PAINTING We Spray it on and Brush It In! FOR FREE ESTIMATES CALL COLLECT 717-393-6530 OR WRITE HENRY K. FISHER 2322 Old Phila. Pike Lancaster, Pa. 17602 If you have a problem of teat and udder erosion in your herd chances are you are milking with unstable vacuum And, as more and more animal health authorities have been agreeing that many teat and udder injuries which have contributed to the spread of mastitis have been caused bv unstable milking vacuum you should have your milking machine’s performance checked We'll be happy to do this for you with our DETCO Graph Machine Its a remarkable new invention that records vacuum readings at the milker units attached to the teats, recording the milking vacuum and pulsating vacuum simultaneously And tells you in easy to understand graph form, as shown in the photo above, if you are milking with unstable vacuum at the teat end Increasing the size of your vacuum pump and the size of your air and milk lines are good recommendations But if you still don’t have stable vacuum at the teat ends investigate our ZERO CONCORD Twin Vacuum Pipeline Milking System It's a combination of a revolutionary pipeline milking machine and the ZERO Completely- Automated Vacuum Bulk Milk Cooler It was designed especi ally to milk with stable vacuum at the teat ends to prevent teat and udder injuries caused by milking with unstable vacuum And has manyotheradvantages Como It, Writt tr fhone hr Us h Chick Your Milking Machine! MB.LER MIRY EWRPMEHI Lancaster, Pa. 17603 Phone 717-393-6055 This is Joe Your Milker Fixer 1352 Union St NEW MODEL 70 • Zm» Concord TWIN VACUUM PIPELINE MILKING SYSTEM - with cow Momrott 3. Studies indicate that fiber-rich foods like wholewheat bread slows down absorption in the gut. Diet shifts made with those factors in mind can bring gradual, but impressive results. In one South African study, 51 nondieting male office workers lost an average of three pounds each in five months when they eliminated all foods containing refined sugar (sucrose) from their diets. They were free to eat all they wanted of other foods. Here are some things to consider if you’d like to try slimming down with whole foods: Satisfy your craving for sweets naturally by eating fruit. The fruit sugar, or fructose, found in apples, pears, raisins, etc., is not nearly as concentrated as the syrupy sugars added to pies and other confections. Eliminate refined spongy white bread, rolls, cakes and other white flour products. Cut out foods made with refined white sugar alos. Such products fill you with “empty calories.” Eat more whole grains. The germ and rough outer bran of wheat are important factors that belong in our diet, not on the milling room floor. Recent studies have found that fiber-rich, unprocessed wheat bran lowers the level of triglycerides ffats) in the bloodstream. Self-indulgent, emotionally-triggered eating is a big factor in some people’s weight problems. Instead of eating something rich, try munching on sliced carrots, celery sticks ot some other raw vegetable next time you need a between meals lift. Increase your intake of seeds, nuts and fresh vegetables. It’s easy to overeat when you’re snacking on salty, refined foods like potato chips, but try eating whole, baked potatoes still in their skins and see how quickly you begin to feel full. When you eat whole foods, you are getting the vitamins and minerals that processing depletes. Chromium is an example of a vulnerable trace element which scientists believe helps protect against diabetes and heart disease. Refined foods like white bread are stripped of much of their chromium and it’s not replaced in the so-called “enrichment” process. A high-residue, fibrous diet has still another advantage besides weight control. Studies of rural Africans indicate that such a diet prevents diverticular (lower bowel) disease, as well as cancer of the colon, appendicitis and ulcerative colitis. Put more whole fiber-rich foods in your diet and see if you don’t end up eating less. In these days of fad and gimmick reducing diets, it’s good to know that sensible eating is still the best way to stay trim and healthy. Exercise and diet can work together to keep you trim. "Quick Steps to Fitness" is a 4S-page booklet that will get you started jogging and bicycling. To get a copy, send 50 cents to Robert Rodale, Organic Living, in care of this newspaper. Please ask for the booklet by name and allow four weeks for delivery. Dutch School Natural Foods LARGEST SELECTION OF NATURAL FOODS AND VITAMINS IN CENTRAL PENNA. RT. 222, AKRON, PENNA. PH. 859-2339 990 MOWER CONDITIONER John Deere 4 bottom Power Reset Plow $1,150.00 IH 450 3 bottom Automatic beam $1,050.00 IH 46 Baler with Thrower $695.00 Hawk Bilt Spreader $350.00 New 56 4 row Corn Planter with Pert. Att. $1,750.00 R. S. HOLLINGER & SON 113 West Main Street, Mountville, Pa B Phone 285-4538 ■ 5 ■ INTERNATIONAL QUALITY PARTS ■M FACTORY TRAINED SERVICE MEN ■■■ - HOURS - Mon. thru Fri. - 8 a.tn. to 8 p.m. Demonstrator % 850.00 Sat. - 8 a.m. lo 4
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