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