1. Secrets of Lowering Cholesterol and Maintain Colon Health Caveat: Please don’t use it as substitute for medicine; People with medical concerns should consult with their physicians Shu-Chen (Susan) Lee Chin- Class of 68, TFGH 5-minute Show-N-Tell Program September 8, 2008

2. What is the Psyllium (Psyllium Seed Husk)? 車 子 前 It's the coating around the seed of the Psyllium plant.

3. Benefits of the Psyllium Psyllium- All natural soluble Fiber Benefits that I experienced, it:  maintains healthy cholesterol levels  aids in weight loss control  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 benefit, is in preventing constipation and promoting colon health. –The natural fiber in Psyllium increases the weight of our bowels, and acts as a safe laxative.

4. Benefits of the Psyllium Additional benefits that I am told:  it can help diarrhea (since it contains carbohydrates).  It can help ease the pain of cystitis.  In some studies, it has been shown that Psyllium Husk can improve lipid control in Type 2 diabetes. –Psyllium Husks have anti-inflammatory properties, and can be beneficial for those with diabetes.  It treats IBS (Irritable Bowel Syndrome).  It treats yeast infections.

5. Why is Psyllium Husk effective for bowel problems?  It can absorb anything that is 8-16 times its weight. Its bulky fiber qualities makes it an effective laxative. –The husk swells when it comes in contact with water.  It helps to absorb toxins located in our bowels. –Psyllium Husk forms a gelatin-like mass in the colon, which also keeps the bowels nice and soft.

6. Psyllium – Excellent Dietary Fiber Supplement How much fiber should you consume each day?  One should consume 25-35 grams of fiber per day as a step toward staying regular and preventing colon cancer. –While there is no RDA (Recommended Daily Allowance) for dietary fiber, experts at the NCI (National Cancer Institute) and ADA (American Dietetic Association) recommend eating 25-35 grams of fiber per day as a step toward staying regular and preventing colon cancer.  Most Americans consume only 10-15 grams of fiber per day. (See back up charts - fiber counts) –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  Thus, most people are 15-20 grams short of the daily goal of 25-35 grams of fiber.

7. Suggestions of taking Psyllium  Twice a day, stir about 1.25 Tablespoons into a 10 fl oz. glass of (lukewarm) water or juice. Consume immediately. This provides ~13 gram fiber daily.  It can be consumed anytime. My preferred times are twice daily before breakfast and dinner.  The cost of a can of the Psyllium (12 oz, i.e., 340 g, ~57 Tablespoons ) is about ~$5.95 at Trader Joe’s (titled “Secrets of the Psyllium).  Drink more water initially (to prevent constipation).

8.  Wish you Healthy and Happy, my friends!! 車 子 前

9. Backup Charts - Fiber Counts

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