1. Why Fiber? With Chef Bonita Woods, CNC, CDM, CFPP, FSSMC

2. Health Benefits of Fiber A healthful & fiber rich diet helps to: Normalize bowel movements Maintain intestinal integrity Lower blood cholesterol Control blood sugar & glycemic response Maintain good & stable energy Weight management Retain hydration Maintain bone health

3. How do we digest food? How long does food take to digest and process? How do we pull the nutrition AND calories from the food? How does food give us energy? How does food make us overweight? How can food help us to manage our energy levels and health needs?

4. Digestive system diagram

5. Your Digestive System vs Plumbing

6. The face of fiber: 2 vs 3 Categories Soluble & Insoluble Fiber Scrapey, Bulking & Slimy Fiber

7. What about protein? What do cows eat?What makes lean body mass? When proteins are digested or broken down, amino acids are left. The human body needs a number of amino acids to: Break down food Grow Repair body tissue Perform many other body functions

9. What should you eat? You should eat 2 grams fiber per 100 calories consumed, including beverage intake

10. Eat like a primitive Whole, raw, natural and basic!

11. An apple a day… Apples combine fiber and flavonoids and antioxidant nutrients in a way that is unique and unmatched by other fruits. They also help prevent cancer!

12. Candied Apple Calories 215 Total Fat 0g Total Fat Cholesterol 0mg Cholesterol Sodium 78mg Total Carbs. 46g Total Carbs. Dietary Fiber 3.3g Dietary Fiber Sugars 37.9g Sugars Protein 1.7g Protein Potassium 193.9mg Potassium

13. As American as Apple Pie! Nutrition Facts Serving Size 1 piece (1/6 of 8" pie) (117 g) Amount Per Serving Calories 280 Calories from Fat 0 % Daily Value* Total Fat 15g 20% Saturated Fat 4g 20% Cholesterol 0mg 0% Sodium 310mg 15% Total Carbohydrates 40g 15% Dietary Fiber 2g 8% Protein 2g 4% Vitamin A 4% Vitamin C 6% Calcium 0% Iron 4% Zinc 0% Thiamin 2% Riboflavin 2% Niacin 2% Vitamin B-6 2% Folate 6% Vitamin B-12 0% Phosphorus 4% Magnesium 2% * Percent Daily values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs

14. Have a Twinkie or Cup Cake! Nutrition Facts Serving Size 1 package / 2 twinkies (8240 g) Amount Per Serving Calories 300 Calories from Fat 80 Total Fat 9g Saturated Fat 5g Cholesterol 40mg Sodium 440mg Total Carbohydrates 54.0g Sugars 38.0g Protein 2.0g Vitamin A 0% Vitamin C 0% Calcium 2% Iron 0% * Based on a 2000 calorie diet2000 calorie diet Ingredients Enriched Wheat FlourWheat Flour Sugar Corn syrup Water High fructose corn syrup Vegetable and/or animal shortening (containing one or more of partially hydrogenated soybean, cottonseed or canola oil, and beef fat)Vegetable and/or animal shortening Dextrose Whole eggs 2% or less of: Modified corn starch Cellulose gum Whey Leavenings (sodium acid pyrophosphate, baking soda, monocalcium phosphate) Salt Cornstarch Corn flour Corn syrup solids Mono and diglyceridesdiglycerides Soy lecithin Polysorbate 60 Dextrin Calcium caseinate Sodium stearol lactylate Wheat gluten Calcium sulfate Natural and artificial flavors Caramel color Sorbic acid (to retain freshness)Sorbic acid Artificial color (yellow 5, red 40)

15. Fast Food Dinner

16. Eat whole grains & veg!