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HOPE Step 1: HIGH FIBER
What is Fiber?
If a nutrition scientist had recently invented
fiber, it would be advertised as a miracle
ingredient! Thanks to its capacity for improving
digestive health and fighting chronic disease, fiber
should be trumpeted as a revolutionary preventive
health breakthrough. Fiber can improve digestive
function, help lower heart disease risk, help reduce
cancer risk, and help you lose weight. Nearly every
poorly functioning digestive tract will benefit from
an increase in fiber. We now know that once fiber
enters the digestive tract, it interacts with the
other foods and substances you consume. Toxins you
ingest that might otherwise be absorbed are ushered
out of the body. Cholesterol that could potentially
block arteries is eliminated through various
mechanisms. In addition, the beneficial bacteria
(probiotics) living in your digestive system which
boost your immunity, feast on fiber and multiply to
your benefit.
Ironically, our increasing knowledge about the
importance of fiber arrives at the same time as our
national diet seems to focus more and more on
processed foods that lack the fiber we need.
Luckily, catching up on your fiber requirement is
easy. Eat plenty of fruits and vegetables with whole
sprouted grains; and choose fiber supplements that
contain the right balance between insoluble and
soluble fiber (the natural balance), and you will
instantly be living a highfiber lifestyle.
How Much Fiber Should You Take?
25 or more grams per day. Yet while experts
recommend 25-35 grams of fiber per day, most
Americans consume only 10-12 grams. Getting your
daily 25-35 grams of fiber per day is one of the
best ways to promote health and regularity, and even
maintain ideal weight.That’s equivalent to up to 15
servings of fruits, vegetables or grains. If you
don’t eat that many servings, make sure you take a
fiber supplement every day to make up for the
shortfall. Choose a fiber supplement that is
naturally balanced, which means it is formulated
with the same insoluble (75%) to soluble (25%) ratio
that fruits and vegetables typically provide.
Choosing The Right Fiber Supplement:
Naturally Balanced Fiber vs. Non Balanced
Fiber.
The best way to receive your fiber is the way nature
intended: through your diet. When you consume the
recommended 25-35 grams of fiber per day through a
diet rich in fruits and vegetables, you consume a
ratio of approximately 75% insoluble fiber to 25%
soluble fiber. This is the NATURAL BALANCE that
nature intended. Each type of fiber is important to
your health. Soluble fiber, which dissolves in
water, helps to absorb intestinal and liver toxins.
Insoluble fiber is the roughage that sweeps the
colon free and promotes regular bowel movements.
When you supplement your diet with a fiber
supplement, it is very important to receive the
natural balance you would receive through your diet.
The easiest way to mimic the natural balance is by
taking a flax-based fiber.
The Right Fiber For You. Flax provides roughly the
same natural balance (approximately 65-75% insoluble
to 25-35% soluble fiber) of fiber found in healthy
diet. Watch out, though, because most fiber
supplements use psyllium which provides the opposite
of the natural balance. When choosing your fiber
supplement, look for a naturallybalanced, flax-based
product.
Organic Fiber vs. Commercially Grown Fiber.
In all cases, it is better to consume organic foods.
One of the chief benefits of taking fiber is that it
helps remove toxins from the body. Taking fiber that
has been grown with toxins, like pesticides, is
self-defeating. Try to choose organic fiber sources,
whether from fruits and vegetables, sprouted grains,
or fiber supplements.
HOPE Step 2: OMEGA-3 Fatty Acids
What are Essential Fatty Acids?
Essential Fatty Acids (EFA’s) are a form of
polyunsaturated fats, the type of fats now called
“good fats.” In fact, EFA’s aren’t just good,
they’re essential to supporting optimum digestive
and overall health. There are three types of
Essential Fatty Acids: Omega-3’s, Omega-6’s, and
Omega-9’s. Each is vital and needed, but it is the
Omega-3’s that we are most deficient in, and we
primarily focus on in the H.O.P.E. Formula.
Essential Fatty Acids:
• Support a healthy digestive tract* • Support
healthy inflammatory response* • Nourish active
tissues, such as the brain, heart, eyes and kidneys*
• Support healthy immune function and nervous
system* • Support circulatory health and healthy
metabolism* • Support brain health and development*
• Promote healthy hormone balance* • Promote a
positive mood*
How Much Omega-3 Should You Receive Per Day?
The World Health Organization recommends you consume
at least 2 grams of Omega-3 Oils per day, which is
consistent with the H.O.P.E. Formula.
Where Do You Get Essential Fatty Acids?
The body does not produce essential fatty acids; the
only way to get them is through your diet or a
supplementation program, thus making outside sources
of these fats “essential.”
The Different Types of Omega 3’s
There are three types of Omega-3 oils. The two you
may be most familiar with are EPA’s (eicosapentaenoic
acid) and DHA’s (docosahexanoic acid), both of which
are found primarily in oily cold-water fish such as
tuna, salmon, and mackerel. Other than fresh-picked
seaweed (not a staple of the American diet), plant
foods rarely contain EPA or DHA. By contrast, the
third Omega-3, called ALA (alpha-linolenic acid), is
found primarily in dark green leafy vegetables,
flaxseed oils, and certain vegetable oils, and is
easier to include in your diet.
To Increase the Omega-3’s in your Diet,
Include the Following Foods:
• Fish: Not all fish are rich in
Omega-3’s. Look for salmon and cold-water fish,
including halibut, tuna, sardines, herring, and
mackerel.
• Red Meat: While red meat is
generally not rich in Omega-3’s (and carries the
risks associated with too much saturated fat) there
are two sources that are high in Omega-3’s, venison
and buffalo. While venison is difficult to find,
buffalo is becoming widely available in health food
stores and supermarkets.
• Plant Sources: There are several
Omega-3 sources in the plant world including
flaxseed, flaxseed oil, walnuts and some leafy green
vegetables.
The Advantage of Omega-3 Supplementation
Eating oily fish like salmon, tuna, and mackerel is
considered to be beneficial because these fish
contain EPA and DHA, the most important Omega-3
fatty acids. However, most people do not eat enough
fish to receive their daily Omega-3 needs. According
to the USDA Nutrient Database, a 3-ounce serving of
salmon contains less than 1.7 grams of Omega-3 fatty
acids. However, there is significant evidence
showing that many fish are contaminated with mercury
and should not be eaten regularly.
One major advantage of fish oil supplementation is
that purification techniques are used in some
Omega-3 supplements to insure that they are free of
detectable levels of mercury, PCBs and other
contaminants. Make sure you choose a mercury free
fish oil supplement. Another advantage of fish oil
supplementation is cost; it is less expensive to
consume a daily capsule of fish oil than it is to
eat salmon every day!
Lipase is the Most Important Thing to Look
for in an Oil Supplement.
Lipase is an enzyme that helps digest fats. Make
sure you find a fish oil supplement with lipase
because it assists in digestion and therefore
maximizes the absorption of the Omega-3’s you need.
HOPE Step 3: Probiotics
What Are Probiotics?
Probiotics are the beneficial bacteria that live in
your digestive tract. Literally translated, the word
probiotic means “FOR LIFE”. The World Health
Organization defines probiotics as “live
microorganisms which when administered in adequate
amounts, confer a health benefit on the host”
(that’s you).
Maintaining a healthy balance of probiotics is
critical to your good health, and not only your
digestive health. The two most prevalent probiotics
are Lactobacillus, which make up the majority of the
probiotics living in your small intestine, and
Bifidobacteria, the most prevalent probiotic living
in your large intestine.
Probiotics Help You To:
• Maintain healthy colon cells* • Promote healthy
immunity* • Promote regularity* • Promote
detoxification of intestinal toxins* • Manufacture
digestive enzymes which help you digest food* • Make
use of nutrients, such as fiber, that would
otherwise pass through the body undigested* • Create
an unfriendly environment for potentially harmful
bacteria and yeast*
Your Bacterial Balance Is the Key to Your
Good Health
You have both good and bad bacteria in your
digestive system. A healthy bacterial balance is 80%
good to 20% bad bacteria. If bad bacteria increase
past 20%, your health can suffer.
Consequences of Probiotic Imbalance
The consequences of too little probiotics can
include diarrhea, constipation, excessive gas, yeast
overgrowth, vaginal yeast infections, weakened
immune system, lactose intolerance, poor digestion,
complex carbohydrate intolerance and even skin
disruptions. Because 70% of our immune system lies
in the digestive tract, the lack of adequate amounts
of probiotics can result in many problems related to
low immunity.
How Many Probiotics Should You Take Daily?
There is no exact science to answer this question,
but generally, the more good bacteria you have, the
better able you are to fight bad bacteria in the
gut. The H.O.P.E. Formula recommends between 6 and
50 billion live cells per day, which corresponds
with one’s age. As we age, our good bacteria
decline. Researchers are currently studying the
relationship between the decline in good bacteria
and the aging process.
While Vitamin C is measured in milligrams or grams,
probiotics are measured in units called “live
cultures” or “live cells”. Adults should take 6-15
billion live cultures per day, and those over 50
should take 30-50 billion live cultures per day. For
critical needs, 50 billion or more is recommended.
How Do You Maintain The Right Probiotic
Balance?
Eat foods rich in probiotics and high in fiber, and
take a daily probiotic supplement. A diet rich in
fermented dairy and vegetable foods, such as yogurt,
kefir, and sauerkraut, will provide good bacteria.
Also, eating foods high in fiber is beneficial
because good bacteria love to “eat” soluble fiber
which causes them to multiply. Lastly, take a
BALANCED probiotic supplement. The right balance is
a probiotic supplement high in both Bifidobacteria
and Lactobacilli.
3 Considerations for Choosing the Right
Probiotic Supplement
1. Bifidobacteria and Lactobacillus Balance
The two most prevalent probiotics in your digestive
system are Bifidobacterium and Lactobacillus.
Bifidobacterium is the most prevalent probiotic in
your large intestine, and Lactobacillus are the most
prevalent in the small intestine. Unfortunately,
most probiotic supplements are high in Lactobacilli
and low in Bifidobacteria. Make sure you choose a
probiotic supplement that is high in both. This
insures that the probiotic needs of the large and
small intestine are both supported.
2. Age Specific
Research has proven that as we age, the probiotic
population in our intestines decreases. Therefore,
it is important to increase our probiotic intake by
choosing an age specific supplement.
3. Proper Delivery Mechanism
Make sure that the probiotic you choose is either
enteric coated or delivered through Bio-TractTM
tableting. Both of these methods insure that the
probiotics have the extra assistance needed to pass
through the stomach enabling them to reach the small
and large intestine where they are best utilized.
HOPE Step 4: Digestive Enzymes
What are Enzymes?
Enzymes are protein-based substances that are
essential for every function in the human body
including good digestion. In the digestive system,
enzymes are the key to breaking down the foods we
eat into the nutrients that feed our bodies. Enzymes
break down foods by breaking apart the bonds that
hold the nutrients together. Once the bonds are
broken, tiny molecules can pass into the bloodstream
where they are used as energy. If you do not have
enough enzymes, the digestion of your food suffers,
along with your digestive and overall health.
Getting enough enzymes is one of the most important
parts of the H.O.P.E. Formula.
Where do I Get Enzymes?
Your body produces enzymes and, normally, enzymes
are present in raw foods to assist with digestion.
However, many foods are depleted of their natural
enzymes through cooking and processing and, as we
age, our enzyme production decreases. Without the
essential enzymes needed for proper digestion, the
body may not be able to efficiently break down those
foods into the absorbable nutrients we all need to
receive the benefit of the food we eat.
How Do I Know if I Do Not Have Enough
Enzymes?
For starters, you notice that you have poor
digestion. Poor digestion is experienced in a
variety of ways including bloating, heartburn, gas,
and fatigue after eating. If you experience this, it
is likely that you have too few enzymes to properly
digest the food you are eating.
How Do I Choose The Correct Enzyme
Supplement?
1. Choose a Properly Balanced Enzyme
A good digestive enzyme formula will contain a
variety of enzymes to help digest every type of
nutrient type we eat in our food including fats,
starches, dairy, plant, vegetable material
(cellulose) and sugar. Each nutrient type is
digested best by specific enzymes that are designed
to break that nutrient down. For example, dairy
products require the enzyme lactase to break it
down, while protein requires protease to break it
down.
2. Choose a Plant Based Enzyme The
ideal digestive enzyme supplement would be
plant-based. Such enzymes are already activated as
they enter the system and therefore start to work in
the stomach, and continue to function throughout the
body with a broad pH range from 2 to 14. pH range is
the acid level required to break a particular
nutrient type down. For example, dairy breaks down
in a pH range of 6.0 - 8.0. A balanced plant based
enzyme provides the proper pH range you need. When
digestion is incomplete, plant enzymes act like “Pac
Man” breaking down and cleaning up undigested food
in the digestive tract. Plant enzymes are the best
choice for indigestion or as a preventive measure to
ensure complete digestion.
Be sure to watch Brenda Watson's H.O.P.E.
Formula for Optimum Digestive Care on PBS.
Call 1-866-450-8111 for your
local show times!
Note:
These products are intended to be taken on a regular
daily basis for best results!
More information:
HOPEGSguide.pdf
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