My view this morning!

It’s really unusual to have snow this early in the year on the ridge opposite the front of my farmhouse.  Sometimes, the larger peak Mount Leinster does have a dusting in mid November but normally we only have it on the whole range in the thick of winter (if at all) so I was delighted to wake up to this pretty picture first thing this morning!

Hilary joined me just before half past ten to felt for the first time, our project was a simple felt vessel.  We had a chat about the basics of felting over a warming freshly ground coffee (part of a Going Green swap package from Chaimama via Ravelry) and then got stuck in selecting and weighing fibre.  The Icelandic wool batts (available from my Etsy store) are excellent for sculptural felt and it is important to have roughly the same amount of fibre on each side of your resist hence the weighing!  Hilary decided to make a round vessel with the main colours being my favourite apple green in combination with a gorgeous turquoise.  We sub-divided the wool into four equal piles giving us two layers to lay out for each side prior to any surface embellishment.  Once the two layers were laid and wet out lightly Hilary then added some turquoise mulberry silk and some swirls of wool in another complimentary turquoise/greeny shade.  As I have mentioned before using more soap than usually advised coupled with a lot less water seems to work really well with the Icelandic wool. 

Hilary sealing the edges

Once Hilary’s vessel passed the pinch test I cut out a very small hole to release the resist.  As you seal and work the cut edges the opening will always widen so a good tip is never to make the initial cut too big!  When sealing the edges use a lot of soap on your hands, this helps you to make a nice clean edge.   Now the vessel was worked by hand both on the bamboo blind (we had started with bubble wrap and progressed to the blind as the fibres started felting together) and in very hot  soapy water in the sink.  Hilary also threw the felt onto the table to help shock and full it, then kept stretching it to form the final shape and help the wool form the memory.  Finally all the soap was rinsed totally out of the felt, the vessel was reshaped, the texture and form admired and all that was needed were a few images to mark a great mornings felting!

Hilary with her stunning first piece of felt!

For some reason the image uploader is playing up this evening so check out my Flickr images for a larger shot of the finished vessel, the texture is beautiful!

Approximately 73% of the products on the market, which claim to ZAP fat away are false.

The best way to lose fat is to eat 4 to 6 small meals per day.

Each meal should be spaced out approximately 3 hours from each other.

The meals are balanced with nutritional make-up and the portion sizes are controlled.

Here is a helpful aid to guide you.

Fiber is one of the key elements to weight loss.

The average Canadian, should be eating approx. 25-35 grams of fiber per day or 10 grams for every 1000 calories consumed. (Health Canada)

How does this relate to you?

There are many advantages to eating a high fiber diet:

• It keeps the digestion system running smooth and regular. (regular bowel movement)
• Helps maintain a healthy body weight.
• Prevent life threatening illness
• Reduces the risk of certain types of cancer (Colin)
• If you suffer from high cholesterol, a high fiber diet will reduce the amount of cholesterol found in your blood stream. (Lower your blood sugar level)

Fiber is categorized into two types.

1. Soluble – these types of fiber dissolve in water, and help reduce cholesterol in your blood. Examples are dry oats, legumes (kidney beans, lentils), brown rice, green vegetables and potatoes.
2. Insoluble – these types of fiber stay solid and do not dissolve with water. As a result, they promote regular bowel movement, and help prevent constipation. Examples of these fibers are wheat bran, seeds, whole grain, and the skin of fruits and vegetables.

I’ll save you the time and troubles of guessing what foods you believe are high in fiber.

List of Soluble & Insoluble Fiber Foods

http://www.fatfreekitchen.com/soluble-fiber-foods-list.html

Take the time to add some of these items to your grocery list.

Find out how you can incorporate them into your breakfast, lunch and dinner.

Always eat whole foods that are fresh, and avoid eating processed food.

The busiest season is upon us, and the only way to achieve your fitness and health goals is to prepare for the week.

Write down your grocery list, before you go shopping.

Plan your meals for the next 2 days.

Take a few minutes to visualize you preparing a healthy meal.

Now all you have to do is execute your visuals during the weekdays.

Anything short of maximum effort is an excuse to be fat and lazy.

Consisting of more profound front fascia wider fenders new exhaust aero wing for starters, and a sleu of performance features this Lambo is going to turn heads with the exhaust note and the slick purposeful styling.

with wider fenders and slightly deeper dams this is sure to give your cls a subtle yet profound change to set you apart from the rest of your crew.

Some more updates of the c63 widebody D2 wide version.
Sport Exhaust

seductioninc.wordpress.com

As I stated I would show some more pics of the completed wide body C63 with some of the performance upgrades. check out info and pics below. For more information on acquiring this kit contact GTPRO.COM.

Conversion contents

D2 complete wide chassis:
−D2 front wide bumper
−D2 front carbon lip
−D2 front wide fender
−D2 side skirt extension
−D2 rear apron
−D2 rear wide fender

C63 D2 optional eye Thames:
−D2 rear carbon diffuser
−D2 stainless steel sport muffler
Blackout inside – front headlight
−D2 front headlight carbon trim
−AMG Styling W 19inch
−D2 suspension kit by H&R

seductioninc.wordpress.com

seductioininc.wordpress.com

Black Friday, fun for some, torture for others!  Many of you will be hitting the malls for Christmas shopping this year for all the bargains you can find while others will be staying at home surfing the net.

This year, why not make it a hand made holiday and purchase items that are created from true inspiration, that are one of a kind and are simply unique!

Here are a few of my favorites this year…..

In the Fiber Related World:

NH Knitting Mama

On The Round

JL Yarnworks

Spring Tree Road

Wind Rose Fiber Studio

Black Trillium

Windrose Fiber Studio

Valerie’s Gallery

Woolcrazy

Black Mustard

AmyGaines

Others I love and can’t resist:

CinLynn Boutique

DeshawnMarie

Mad Bird

Designs of the Heart

Demure Artistic Designs

Mamacateyes

Misobel

kNotes for kNitters

My Attic’s Treasures

Enjoy your day and be safe out there!

Spray Foam Insulation Kits are a cost effective way of insulating the home. This can be done by a professional or by using a DIY Insulation kit.

Benefits of Using Insulation Foam?

Not only will you be playing a part in reducing global warming as you will be using less power, but you will be saving up to 40% of your heating and cooling bills! The home will adopt the properties of a cool box or a thermos! It will keep the cool air in for longer (summer time) or the hot air in for longer (winter time)

Research from the U.S. Government’s energy labs has estimated that cracks and openings in the walls and roof waste up to 40% of every home heating and cooling expenditure. This is a simple thing to stop, just by sealing cracks and openings in the home with Spray Foam Insulation Kits. – Sparay Foam Insulation
Rock Wool Insulation
Rock Wool Insulation

I had mentioned quite a few posts ago about working on the ASI INVADER Ferrari F430 for the 2009 SEMA YEAR. Well, unfortunately a plethora of things happened, schedulings and what not and was unable to complete it. BUT, not showing up to SEMA without the Ferrari was not an option. So To no avail the quality work and team that brought this together was GT Pro in conjunction with Mastermind (TR Trading). The Amazing thing is the whole project took about 2 weeks to build, and was actually put together in three days. Such quality work in a short amount of time is highly impressive and I am glad to see that the car was able to show up.

Like the moon, and animals, the skull has been a focus of artistic meditation since as long as our kind has had the luxury of taking a break from hunting and gathering.  This work feels both ancient and completely contemporary.  Jim Skull website has what seems like an endless variety of a meditative jute maze meandering through human history.

And then there is this…the opposite and equal reaction.  I, of course, really respond to the materials, both low on the craft totem pole, almost to the scout project level, which is why I find it captivating.

see even more via: : Jim Skull.

I am usually not a big fan of most of anything that Mansory makes. But, Lately I have had a fascination with their carbon fixation. for example their Aston Martin Mansory Cyrus. This car is based on an Aston Martin DB9 and has completely been resurfaced and rebuilt with Aerospace pre-preg carbon fiber, and gets 28 extra horses.

Every Bit has been redone in Carbon Fiber with the exception of the rear fenders because they couldn’t shape the carbon fiber accordingly, so the carbon fiber adhered to the existing fenders and extended in width by two inches from the original car. The new Carbon Panels are glued to the standard panels with adhesive bought from Lamborghini. Otherwise it’s all CF. The Roof scoop is unfortunately non functional but hey sometimes that wig on that hot girl does the job. The Cyrus will run you €380,000 on top of a DB9.Which I say is not all bad for a full carbon piece.

**Caveat: Amazing Grass is having an awesome sale right now! Go to there website(accessible through the button to the right) and enter the code BAR09 on any purchase of Amazing Grass bars and get 20% off! Isn’t that awesome? I think I’m going to have to stock up on the chocolate peanut butter protein bars–so good**

I’m pretty sure that title is the last thing people who eat around me would expect me saying but–let’s face it–it’s true; and there ain’t nothing wrong with food fried in good oils in moderation Wait, where was I? Oh yes, yesterday morning was filled by a light-hearted class in which 3 people ditched for Thanksgiving were mysteriously sick. 3 might not sound like a lot for a college class, but you notice it in the Classics. I was so relieved when I got out I wanted to jump for joy’ instead, I kicked it into gear to get back to my dorm so I could pack and go. I basically combed the room, thinking of everything I could possibly need for 5 days and throwing it somewhere else. Around 1 I realized I was hungry. I wanted a repeat of yesterday’s amazing spicy oats, but I needed something faster and portable so I racked my brain for a veggie dish.

Broccoli Salad And Flamegrilled Gardenburger With The Heat Is On PB

Stewed Tomatoes With Crumbled Morningstar Breakfast Patty, One Lucky Duck Raw Rosemary Quackers

Ok, this was still basically my breakfast, just with oats metamorphosed into broccoli. I just could not get enough of The Heat Is On! The stewed tomatoes were dining hall fare and I wish I could have thought of something more intricate to do with them but I did not have the chance. It game me an opportunity, though, to sample and review the One Lucky Duck Rosemary Quackers. They were not exactly what I was expecting/hoping for, but it was fun to try something raw. I think I’ll be sticking with baked chips from now on, though(and, yes, the occasional fried ) Well this is what things looked like when my dad showed up:

Packed And Ready To Go

That’s 2 bags of food, an extra bag of clothes/toiletries, a backpack, laundry, a coffee maker, and a stevia plant. I suppose 5 days is a while and deserves all this, right?(Back me up here). We swung by the mail room to pick up some last minute arrivals, and hit the open road. I got a package from Gnu Foods and I couldn’t wait to dig in, so I didn’t.

Chocolate Brownie Gnu Foods Bar

Um, yum?! This hit my chocolate tooth. And the nutrition was astounding. I loved reading the company info they sent in the car(because I was doing that instead of work). They’ve created their own blend of grains and seeds to give each bar 12 grams of fiber! When I read that, I took it slow and drank a ton of water–smart move. I can’t wait to try the other flavors now, though somebody remind me NEVER to eat this pre-run(for obvious reasons).

Before we got home, we swung by Framingham to hit up Whole Foods and Trader Joe’s. It’s really fun when these are right next to each other. I tried to stick with just buying essentials/sales and coupon items/what we still needed for Thanksgiving, because I know we’re going to have a lot of leftovers pretty soon. In the end, I think I stuck to my mission mostly.

Groceries

The big unmarked bag is about 2lbs of steel cut oats, like I go through anything else that much. The lemon bars were a new Trader Joe’s product for Turkey Day as is the TruWhip(can’t wait to try this!). Of course, the one thing that made me ditch my entire plan of items was my vegan whole wheat cinnamon raisin rolls. But seriously, how often do you find these? I went with the grab and run method… The fiber bar held me over really well but by the time we got home and I completely unpacked it was 5 and I was famished. I went for a meal rather than a snack.

Amy's Shepherd's Pie With Colby Jack Cheese

An Amy’s meal, that is. I think I’d been wanting to try this for a few months; last weekend I bought it with a coupon on the cheap, and I broke it out yesterday. I was not going to wait 45 minutes for the oven, so instead I nuked it for 3 minutes and topped it with 1 ounce of colby jack cheese which I’m pretty sure would have had a “Don’t touch. For Thanksgiving” note on it were my mom more careful. The meal was okay, but I don’t think it ever would have held me over on its own as a dinner or anything. I supplemented this with another snack.

Empire Apple

2 apples in 2 days? I think I’m setting a personal record. A very sad and low personal record. Thankfully, unlike the last one, this tasted juicy and fresh. Considering I picked it 3 weekends ago, I’m now wondering how old the apples from the dining hall must be… I caught up on Top Chef and The Next Iron Chef–you know, my chef shows. As a family, we all were slackers on dinner, so when the time came and passed and no one was doing anything it was a little frustrating. I felt hanger(hunger –> anger) coming on, so I went for something I knew would make me a happy boy again.

WildWood Original Veggie Burger, Broccoli With Soyaki Sauce

I’d never actually tried this veggie burger before, but I was 99% sure I’d like it because it’s fried. I learned in 11th grade bio that humans crave fat because of our ancient ancestors who got the opportunity to eat so little that nature is to pile it in and store it when we come across it. Why fight nature, especially when it’s healthy fat and portioned, right? Needless to say, it hit the spot, and I think I’m making a permanent place in my fridge for those little fried wonders.

I spent quite literally the rest of my night tying up loose ends and doing other work on the computer. It wasn’t the dream way to kick off vacation but C’est la vie. It gave me a great chance to watch The Biggest Loser and have some blogger faves as dessert:

Oikos In A Cherry Butter Jar With Dried Cherries, Cherry Dark Chocolate, And Vanilla Sugar

Can we fry this somehow? Paula? Scratch that. I think jam jars are so much easier to empty out than nut butters. Fortunately, both are good options. I just love the spoonfuls of whole jam towards the end, which are bites of tart heaven. I’m really enjoying all you new commentors who might have read this for a while but just got to saying something and getting to find new blogs that way. Keep it coming! Afterwards I just had to break into these.

Vegan Whole Wheat Cinnamon Raisin Roll

Food like this are what rededicate myself to an all-natural diet; I challenge any mass-bakery product to rival this. And it’s vegan to boot! It almost makes me think I could be vegan… and then I remember yogurt, cream cheese, flavored nut butter, fish, meat, etc. It wouldn’t work.  But is anything better than peeling back layers of yeasty dough? I think not. Maybe… Paula, can we fry this? I wish I were kidding here.

Peanut Butter Gnu Bar With Mighty Maple

I was a little worried eating this right before bed. 12g of fiber? That’s dangerous. But everything worked out fine, and this was a great peanut butter treat. This bar probably would have been a little bland on its own but with an extra dose of peanut butter it was the perfect piece of toast. I find it funny that most of America has trouble getting in enough fiber when I got 100% just between 2 bars both of which felt like “desserts”. I think Americans need to learn to love fiber more.

I did was not feeling the pressure to get up and run this morning with no warm gym and treadmill to entice me. I slept in almost until 9(that’s really late for me) and instead spent way too long deciding on how to make a bowl of oatmeal. I am very happy with the conclusion of that thinking.

Pumpkin Oatmeal With Smart Balance And Mocha Milk Chocolate Frosting

Holy yum. Let me walk you through this one. I did a standard pumpkin base with 1 1/2 tablespoons Smart Balance Agave Sweetened. I’ve decided I really like this version better than the molasses sweetened; I don’t know why but the flavor “works” better. For the frosting, I melted a Newman’s Own Organic Mocha Milk Chocolate square and then mixed that with 2oz sweetened Oikos. Ahhhhhmazing. The milk chocolate with the peanut butter comes out just like my childhood favorite candy.

I might head out for 6.7 miles in a bit. Or I might not run at all today. While I’d enjoy it, there’s plenty I have to do around here that would keep me occupied. I might just have to make an identical bowl of this oatmeal.

Secret Santa Alert!! Who doesn’t love this time-honored tradition? Well there’s a blogger’s version about; visit this post for all the info to join in!

Take it as it may be.

I’m posting a bit early/late…depending on how you look at it.

1) Still thankfull for the husband. Really. Truely.
2) The Pooch is top notch too still.
3) Really……you want the honest answer? I’ve been thinking lately how easy I really have it. I’ve got a good camera to take pics of most everything I want to. I have the ability to craft to the extent of sanity that keeps me out of the “no sharp objects” home. I’ve got good friends, if I know how to ask them to show.  I’ve got a good job. I’ve got a good home. Most of all…. I have hope for the future. Most people I know hang that on polititions. Not me. I know where my hope is.
4) This weeks BIG WINNER in the Thankful Thursday….even with it being Thanksgiving weeek……is…..Weight Watchers.(online)….even with my major screw ups last week, I managed to increase my activity level(major hurdle there…) and lose  2 lbs. May not sound like much to you skinny’s out there….but to me….that’s golden! And next week looks easier!
5) I’m thankful I don’t have children and won’t be spending this “Black Friday” in a toy dept of some hell hole of a departement store trying to make someone’s Christmas dream come true.
5a) I’m a little concerned that a certain husbeast might be let down come package opening day this year………lol. We need to talk soon about this, me thinks.

O. K.

For an update for the rest of you….

Knitting: I’ve started Maria’s socks, but really have not made much progress as I’ve gotten sucked into Facebook and all it’s glories.

Spinning: I’ve completed the carding of the commision job and  must….really  must  start the spinning of said job. Really self control and self discipline is not in my natural nature. I’m working on it…really. I am.

Love you all and hope your Thanksgiving is a great one. For those of you outside the States…..hope your normally scheduled week is a dandy!

April

I am getting ready to knit the elizabeth zimmerman surprise baby jacket for a friends new baby-http://knitting-gnome.com/blog/wp-content/uploads/2009/04/sweater-hello-yarn.jpg and I decided to spin the yarn for the project.

I bought a 1 lb of lambswool roving:

and have managed to spin half a bobbin so far..lol…

This fiber is kinda dirty so I will have to give it a good washing when I get it spun up.
And in the spirit of the holidays I decided to bake some neiman marcus cookies and gift them out since the batch makes over 100 cookies…I have to go buy the ingredients and actually make them now.

Music: Veruca Salt        Mood: Ehhhh…        Shoes: Vans Half-cabs, Black Suede

Ok, so I finally organized my extensive library of books. I found things that I had forgotten about and things best forgotten ;o)   It amazes me that I accumulated so many books. Most of them are design books with a healthy dose of art and technical stuff thrown in.  In the midst of my cleaning, I found several things that I wrote, odd bits of ephemera and more fashion sketches that any one person should have.  It’s scary how many little things like that exist in the random flotsam and jetsam of your bedroom.  Anyhoo…  I am currently taking stock of my living room… err… studio and have decided that January is going to be my month for creativity.  The best laid plans of mice and men…  In the meantime, it’s turkey and christmas trees.

p.s. The secret Santa gift is almost finished. Another blog reader (and secret santa herself) asked me if she was going to be jealous at the dinner reveal. I can’t answer that, but the more I look at it, I want to make one for me!

Save a drumstick for me!

I moved to Vancouver, BC last week to work for the 2010 Vancouver Olympic Games as a Victory Ceremony Transport Manager. Although my job has nothing directly to do with my mission of “Making the World Healthier One Event at a Time,” it is going to be a great experience and I am going to find the connection somehow.

Saturday is a good case in point.

I started the day with my first visit to the Granville Island Public Market and my new slice of Heaven. This market is a dream come true for a person looking for fresh everything and/or with a restricted diet. Just as it boasts on its website, the market is a fascinating assortment of vendors showcasing the freshest and finest in gastronomic delights. “All fresh from the ocean, the oven or the field.”

After walking through the entire market once, I quickly determined which vendors I wanted to visit to get the ingredients needed for the quinoa salad I was making for a dinner party my Olympic colleagues and I were attending that night.

Duso’s Spice Shop had all the spices, nuts and grains in either self-serve bulk containers or nicely packaged single or double-serve resealable bags. I got sugar-free dried cranberries, organic raisins and walnut pieces that I needed along with raw almonds, cinnamon and pre-cooked soup flakes that only require boiling water to prepare. Sunlight Farms had the locally grown and some organic vegetables, fruit and herbs, including cilantro and parsley I needed.

Then, as with any shopping spree, I found something that I did not go to the market to get. There was a day table selling “the world’s most amazing breakfast cereal.” When I read the ingredients and found that it fit within my dietary restrictions, and that it requires no cooking, I, of course, had to try it. The woman mixed 2 Tbsp. of cereal with 4 Tbsp. of hemp milk and voila, I said “Holy Crap,” aptly, also the name of the cereal. Produced on the Sunshine Coast by Hapifoods, Holy Crap is a great-tasting, GMO free, all natural, ready-to-eat, raw vegan cereal that is also gluten free, lactose free, high in iron and has amazing dietary fiber and omega 3s. It’s loaded with antioxidants and one serving is a major source of calcium and protein.

Needless to say, my first visit to the market will definitely NOT be my last. I will definitely enjoy my walks to and through the market over the next few months.

I adore this photograph, plain and simple.  Adore.  I can’t understand that it isn’t paint, from a long time ago, when women sat by  smokey candles, throwing bobbins around making lace.  And the composition just holds me, the entire image is really about the roundness of black clothe and a small defiant look.

Moscow-based Maria Baranova has much more to share on her website.  Finding her work is just one of the reasons I swim through flickr everyday, and I look forward to keeping up with her work.

Here’s another favorite if mine…

Study of black I on Flickr – Photo Sharing!.

Fiber is one of the most misunderstood food materials that we eat. While working at the hospital, I have many patients that refuse to take the fiber medication that is ordered for them because they are having loose stools. It has been so banged into peoples’ heads that fiber is to help prevent constipation that they fail to understand that fiber, when introduced into the diet slowly, can also mediate diarrhea.

Americans do not get enough fiber in their diets because of the fact that they usually do not eat vegetables and fruit which are the two foods highest in fiber. Research has shown that people from third world countries, where fiber intake is high, have no difficulty with hemorrhoids until they move into the United States and assimilate the eating culture here. Research also shows that introducing fiber into the diet can help to prevent heart attacks, diabetes, high blood pressure, obesity, constipation, diverticulitis, diverticulosis, gallstones, hemorrhoids, polyps, colon cancer, varicose veins, and blood clots. I have found that, contrary to popular opinion, the introduction of fiber into my diet has helped tremendously with controlling my irritable bowel sydrome.

There are two different types of fiber. Dietary fiber is the nondigestible carbohydrates and lignin that can be found in plant foods. This type of fiber can also be found in oat and wheat bran. Functional fiber are nondigestible fiber that has beneficial physical affects for humans. These also come from plant foods.

The amount of fiber that you ingest, which includes dietary and functional fiber, is called total fiber. In order to reap benefits from fiber in your diet, you must ingest approximately 30 to 38 grams of fiber a day. Fiber, although consumed as a carbohydrate, does not have the same amount of calories as a carbohydrate. This is why it is beneficial in weight loss programs. It fills you up, because it takes longer to digest and absorbs water, leading to you feeling fuller longer. This will decrease your calorie intake.

Fiber is not processed in the same manner as the carbohydrates on which it resides. There are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in water, forming a gel like substance. If you have ever used a psyllium product, you would have noticed the gel like substance that it turns into when you don’t drink it immediately. Psyllium is a soluble fiber. Soluble fiber can be found in oats, legumes, apples, bananas, berries, barley, vegetables, and psyllium.

Insoluble fiber does not break down in the presence of water. Nor does it absorb water like soluble fibers do. Insoluble fiber increases the movement of waste in the digestive system. It also increases stool bulk. Insoluble fiber can be found in whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

When it comes to difficulties of the bowels, whether constipation or diarrhea, one can used their knowledge in regards to fiber in order to alleviate their problems. If diarrhea seems to be a perpetual problem, increasing the amount of soluble fiber will decrease the amount of liquid in the stool and, therefore, firm up the stool. On the other hand, if constipation is a problem, then increasing the amounts of both insoluble and soluble fiber ingested with be beneficial.

Use of Fiber for Weight Control

One of the reasons that fiber is so useful in a weight management program is that it increases the feeling of fullness. Research studies have shown that there is a correlation between high fiber intake and lower body weight. The feeling of fullness is a direct result of the slowing down of the movement of food in the digestive track. It takes a while longer for the digestive system to digest foods high in fiber. Soluble fiber, when it gels, causes things to slow down which reduces the hunger sensation, leading to decreased calorie intake. The presence of fiber in the diet also decreases the number of calories actually absorbed from the food. There have been studies that show an increase in calories in stools of those individuals who eat high fiber foods in comparison to those who do not eat high fiber foods.

Use in Controlling Diabetes

The ingestion of fiber is found to provide better control of blood sugars in diabetics. It probably is also beneficial, in the same manner, for none diabetics which may assist in preventing the occurrence of type 2 diabetes. Research has shown a reduction of diabetes in those who take a soluble (psyllium) diet pill by leveling out blood sugar levels and increasing the sensitivity of insulin. Type 2 diabetes is marked by a loss of insulin sensitivity. When blood sugar levels are under control, the incidence of complications due to diabetes decreases. Soluble fiber, by increasing insulin sensitivity, has been shown to decrease the amount and number of injections that diabetics need to take as well as the amount of insulin injected.

Use in Preventing Heart Disease

Research shows that increasing total dietary fiber can lower the risks of heart disease by 40% – 44%. Mainly, this benefit is due to the reduction of cholesterol levels. The goal of a heart healthy diet is to increase high density lipid (HDL) levels while decreasing low density lipid (LDL) and very lower density lipid (VLDL) levels. Fiber in the diet binds to the bile produced by the gall bladder. Bile contains cholesterol. When the fiber binds to the bile, it prevents the cholesterol from being absorbed in the body. It is later removed from the digestive track via elimination. Oat bran and bean fiber is noted to reduce cholesterol levels by 8% – 26%. Adding five to ten grams of soluble fiber, in the form of psyllium, to the diet can reduce LDL cholesterol levels by 5%. What is interesting is that these changes will occur even if fat intake is not decreased.

Use in Bowel Disorders

When it comes to use of fiber for bowel disorders, I find that people are well aware of its benefits for constipation but not for diarrhea. In studies of native Africans, the stools were found to be large and soft and transit times through the digestive system was rapid. Europeans and Americans, on the other hand, have small, hard stools and their transit times are much slower. When you consider the fact that native Africans eat a large variety of vegetables and fruits and very little meat, you can understand the benefits of fiber in regards to bowel management. One of the major benefits of fiber in those with diverticulitis and diverticulosis is to decrease the amount of pressure within the colon. Diverticulitis, an inflammation of the colon, is the precursor to diverticulosis. When pressure is increased in the colon, inflammation will occur and pockets will appear along the colon walls. Food will get lodged in these pockets, causing inflammation and pain. This is called diverticulosis. If the pressure is reduced in the digestive track, the transit time is decreased, and the food is ‘bulked up’, there is less chance of these pockets formin and, if they are already present, there is less chance of deposition into these pockets occurring. Thus the formation of diverticulitis and diverticulosis can be prevented by increasing fiber. The treatment for the two diseases would be to increase fiber in the diet.

It seems that irritable bowel syndrome (IBS) affects a large number of people. This is a disease that is diagnosed through a process of elimination. If it isn’t diverticulitis, diverticulosis, colitis, cancer, or Chron’s, then it must be IBS. There are no marked characteristic changes in the colon with IBS.

Some of the characteristics of IBS are periods of severe constipation, diarrhea, or swinging between the two. I often hear people say that they never have a ‘normal’ stool. When an IBS attack occurs, the individual will feel a need to defecate immediately. Some IBS sufferers will soil their pants because they are unable to control this urge because it is so strong. Having passed their stool, IBS sufferers will feel like they cannot ‘get off the pot’ because they feel a need to still defecate. This can occur even without stool being present. It is a process of the abnormal parastalsis action present in IBS. Stools may also be soft and formed but pencil thin. This is one of the most common characteristics of IBS – pencil thin stools coupled with the need to defecate although one has already done so.

In order to understand the benefits of fiber in controlling the disease, you must understand this disease. What occurs during an attack of IBS is that the colon peristalsis becomes disordered, for want of a better word. Usual peristalsis is forwards, towards the rectum, in a regular and consistent pattern. When an attack of IBS occurs, peristalsis becomes irregular and can even go backwards. When peristalsis occurs rapidly and forward, it produces loose stools or diarrhea. When peristalsis occurs backwards, the stool is held in the bowel too long, allowing water to be removed from it. This produces severe constipation.

People with IBS can have either the diarrhea that is common from rapid peristalsis forwards, constipation that is common from backwards peristalsis, or a combination of both. Stress and other outside factors are often culprits in bringing on an IBS attack. Any diet program that is aimed at controlling IBS would be worthless without the individual learning stress management techniques.

The goal in IBS management is to keep the stool ‘bulked up’, formed, and moving forward. The use of fiber can increase the bulk of the stool by absorbing water as well as by fibers own inherent qualities while at the same time keeping the stool formed. This assists in preventing the constant swinging back and forth that is common with some individuals with IBS. If your pattern is diarrhea, the addition of soluble fiber will assist in absorbing the water that causes diarrhea. If your pattern is constipation, increasing total fiber will increase the bulk of the stool and absorption of water and the decrease transit time. This will assist in creating softer stools.

As with any fiber modification program, the introduction of fiber should occur slowly. Adding five grams of fiber a day, in weekly intervals, until you have achieved 30 to 38 grams of fiber a day, will give your body time to adjust to the increased fiber. If your body is having problems adjusting, cut back to the previous level and try again the next week. For those with constipation or IBS, adding psyllium to the diet is very beneficial. There are many psyllium products on the market. I would suggest that you buy a small container first and see how it works before buying in bulk. Not all psyllium products are the same. Some produce gas while others do not. I have found, though, that the powdered psyllium products are much more effective in controlling my IBS than the pill forms. You will need to experiment in order to find out what works for you.

More fiber is not always better. Do not go over 38 grams of fiber a day. You also need to increase you water intake. I fill a 2 quart pitcher with water and drink that throughout the day on top of all the other drinks that I have throughout the day. Caffeine often irritates the colon so if you have a colon disease, it is recommended that you elimate caffeine as much as possible from your diet. Don’t eat all your fiber in one meal. Span fiber intake throughout the day in order to reap the benefit that it gives in controlling blood sugar and insulin sensitivity as well as the bile-binding affect. If you have trouble with gas when eating certain fiber foods, take a gas product, such as Beano or Simethicone, with your meal. Over time, I have noticed that my system does not react by producing gas when I eat foods that used to produce gas. I believe that your system gets used to the fiber and adjusts to what you eat.

As I am not the most adept person at computers, I am unable to put up a chart here with foods and their fiber content. There are many charts online that will give you that information or you may write me at JadeLight3@yahoo.com and I will gladly send you a chart of fiber foods. Put ‘Chart of Fiber Foods’ as the subject, otherwise I may accidentally throw it out.

© 2009 Athais DuBaie

I finally finished my ‘original’ design primitive Santa! Too late for my Christmas in the Country Open House, but still in time for the Christmas season, never-the-less!

Prim Santa is made of 100% wool, red & green plaid suit trimmed in wool fleece – that’s my Cheviot wool fleece! He has rusty bells stitched onto the corners of his ‘coat’, twig legs, (it’s difficult to discern, since Santa is displayed from one of my hand-crafted twig trellis) and is holding a coffee-stained satchel filled with scented rose hips, cinnamon and spices, a piece of wool trim and a rusty mini gingerbread man cookie cutter.

His face is actually repro vintage card ‘paper’ santa. I added a touch of silver glitter to detail his eyebrows. His hair and beard is made with wool locks from a Border Leicester sheep. Their naturally curly locks are often used by doll-makers.

I also finished a few Christmas stockings, hand-knitted 100 % wool…for hanging on the fireplace mantle. I needle felted the sheep with my Corriedale and Shetland fleece. The sheepie is sporting holly sprigs around her neck. I think I’ll list a stocking or two on my ETSY shop once I figure the appropriate postage.  

I’ve been needle felting for a very long time and enjoy creating anything sheepie! I love the texture of working with difference wool fleece.

Never too many sheepies…

How about a few stocking stuffers?

Simple muslin drawstring sachets filled with 100% organic lavender, stamped with a ‘lavender lamb’. The ’squeeze bag’ releases wonderful lavender scent. Great for fiber enthusiast’s yarn stash, a desk drawer, linen closet…

Slightly larger, my Moth Beware! Wool Saver Sachet is filled with fragrant red cedar and a variety of naturalmoth-repelling herbs raised in my garden such as tansy, wormwood, mint, rosemary, lavender…to name a few.  Also hand-stamped with a prim sheepie and Herbs motif! These sachets will also be listed for sale in my ETSY store!

Well, I’ve been busy knitting up some red fingerless mitts and little red felted bowls, perfect for catch-alls!

Happy fiber’n!

Constipated? Just can’t wait to let out a good poop? There are a couple of common household items/ingredients that will do the job for you! Here is a list of great laxatives:

• Foods high in fiber; Mayo Clinic has a great list of these kinds of foods. You know they say that “an apple a day will keep the doctor away,” it really is true! You can fight that bloated feeling by eating foods high in fiber regularly.
• Juices, such as apple juice and pear juice, will help fight constipation.
• Coffee, we all should know, is a natural laxative. This is because of the high caffeine content in coffee, which relaxes your bowels. Voila! Let it out!
• Cigarettes (if you smoke, of course) are also a great laxative. I know that sometimes I need to put out my cigarette in order to make it to the bathroom in time!
• Water, which makes up about 70 percent of your body, needs to be ingested regularly to avoid constipation. Water is a necessity of life, and without it, a huge affect is constipation.
• Ginger, a root sold in most grocery stores, also helps your digestive system.
• Cayenne Pepper is a good laxative that most people have in their house.
• Nuts, such as almonds, help your digestive system. If you are trying to lose weight, almonds also fight hunger.

These common household items will be sure to cure your constipation and clean out your body! If you still have issues, you probably should go see a doctor ASAP. Constipation may be a side effect of an illness or pregnancy.

Well, it’s that time of year again.  Time for my yearly trek back to Virginia and gorge myself on tasty turkey, gravy, and apple pie.  Yum yum.  The downside, of course, is that it’s a five-hour flight to said turkey.  Not to mention the time waiting for the flight in the airport and on the tarmac.  So there has been careful planning about projects, as you can imagine.

First up, my plain sock for knitting while talking to family.  This was yarn that I dyed almost a year ago but never used because I thought it was too plain.  Recently, I re-skeined it and over-dyed part of it to make it have stripes.  The purple is the new part.  I also have some hand-dyed light brown for the cuffs, heels, and toes.  No matter how I take pictures of this yarn, the color never turns out right.  Trust me that the purple is more… purple in real life.  I’ve learned my lesson, though, and I’m only bringing enough to make one sock on the trip.  That should guarantee that I finish the sock, right?

Next, I’m making a scarf for someone for Christmas. Malabrigo Worsted, in Loro barranquero.

This beautiful yarn will be a pair of cabled socks.  The Yarn Hollow Squish, Teal on Teal.

This merino/bamboo fiber that I bought at Weaving Works.  Only about an ounce; I just wanted enough to tell how the blend spins.  I dyed it myself with food coloring.  I’ll be spinning it on my new Mt. Baker spindle!

And one last-minute addition, Shibui Knits Baby Alpaca DK in Spruce.  Project to be determined soon.

I’m not worried that I’m not bringing enough yarn.  I am worried, however, that the projects I have won’t be complicated enough to keep my interest.  After all, the flight back is an hour longer… Maybe I should bring a stitch dictionary just in case…

No matter your fitness level, you can make this plan work for you.

Week 1*:
Intermediate/Advanced: Perform three circuit sets, four times this week to build calorie-burning muscle. Add four moderate cardio sessions during the week, like a 30-minute jog, an hour-long walk or a 30-minute swim.

Beginners: Perform 2 circuit sets 4 days this week and add two or three moderate cardio sessions.

Week 2*:
Intermediate/Advanced: Cut your strength training to two circuit sets, three times a week; and add an extra fat-burning cardio session (making it 5 days total). Make at least one of your cardio sessions an interval workout, such as sprints, to enhance intensity.

Beginners: Perform two circuit sets, three times this week and increase to four cardio sessions.

Week 3*:
Intermediate/Advanced: Two circuit sets, twice this week and max out on cardio—going for at least an hour per session. Raise your heart rate daily, if possible, and push for extra mileage and intensity.

Beginners: perform two circuit sets, two days a week and do five sessions of cardio during the week.

*Rosenbaum, L. (2006). The No-Wait Workout. Johnson, K., Spiker, T. (Eds.) Women’s Health Summer Shape-Up Guide (p. 54). U.S: Rodale Inc.