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Exclusive – Interview With Brenda Watson – Author of The Fiber 35 Diet
I recently interviewed Ms. Brenda Watson CNC about her new book, the Fiber 35 Diet. She is a knowledgeable person with extensive training in alternative medicine.
KJ: Why did you write Fiber 35 Diet?
BW: Fiber 35 Diet is my fourth book. Prior to its publication, I was a self-published author and focused specifically on digestive disorders with Dr. Leonard Smith.
I have always known the benefits of fiber in the diet. Between the ages of 42 and 48 I gained weight, even though I was practicing naturopathy.
BW: High fiber diets have been found to be the best. I had eaten too much protein. So, I completed a great deal of research on fiber intake. People don’t count on fiber. Dr. Dennis Burkett went to Africa to study the African diet, which includes 60-80g of fiber per day. The indigenous people there are free from digestive problems, hemorrhoids, varicose veins, intestinal diseases, diverticulitis, diabetes… Americans need to count their fiber intake.
BW: The average fiber supplement provides 3-5g. I hadn’t been eating whole grains. So I started counting the grams of fiber I was eating.
You need 35g for good health. A study from the University of California showed that more CCK is produced after eating a high-fiber meal, just like when you eat a high-fat meal.
My personal adventure became the fiber effect. The effect of fiber is based on an average of 7 calories that are excreted for each gram of fiber consumed. The average American eats 10 to 12 g of fiber per day, about 70 to 84 calories. This should be increased to 35g of fiber per day. In this way, fewer calories are absorbed.
BW: I also made the mistake of not weighing myself. It’s good to do it once or twice a week.
KJ: I rarely do it myself.
BW: You need to get a calorie per body weight basis to get an idea of the required caloric intake. You can follow a formula to determine your required caloric intake in the Fiber 35 diet book. I also explain the amount of daily exercise needed to burn calories. The most important thing, however, is to count the grams of fiber and not the calories.
It is also very important to read food labels. Don’t buy anything with less than 3 grams of fiber per serving. For example, a whole wheat wrap should typically contain 3-7 grams of fiber. Multi-grain does not always mean whole grain.
KJ: Who do you see as your typical reader?
BW: Women, 35 and over
KJ: What significant health issues do you think Americans face because of their lack of fiber?
BW: $120 billion is spent on medical care for digestive problems each year.
Increased fiber means reduced: heart attacks, diverticulitis, irritable bowel syndrome, reflux and GERD, to name a few.
KJ: In the introduction it says that 35g of fiber a day will help you lose weight and reduce your chances of developing heart disease, stroke, high blood pressure, diabetes and cancer.
Fiber 35: How is 35 grams of fiber a day?
Breakfast: 7g orange, 8g steel cut oats instead of regular oats
Lunch: 10 g of rosemary, spinach, walnut, chickpea and chicken salad
Snack: 4 g of hummus (2T), with celery and carrots, or flax biscuits
Dinner: salmon, 11 g of acorn squash and cabbage
The total is about 35-40 g of fiber.
KJ: That’s easy!
BW: People need options. A health food store will have fiber and protein shakes and there are some good fiber bars too.
KJ: What are our best sources of fiber?
BW: raw vegetables and whole grains. Read the labels. People with digestive disorders lightly steamed their vegetables.
KJ: What foods are our enemies?
BW: Sugar and processed foods.
KJ: Not long ago, cancer was the worst word I could hear on a daily basis. Today it is an everyday word. From your perspective, what are the main “do’s” to prevent cancer?
BW: Detox and eat an organic, plant-based diet. A specific program with herbs, detoxification, water, fiber and infrared sauna should be followed. The infrared sauna is widely used by holistic practitioners in clinics and is very safe. An infrared sauna produces radiant heat, and the heat creates sweating; the patient sweats out heavy metals and other toxins.
KJ: I understand that you yourself struggled with health issues a few years ago.
BW: About 20 years ago. I became interested in naturopathy and became a colon hydrotherapist.
In 1990 I started a clinical apprenticeship, and between 1993 and 1998 I had 5 holistic clinics.
KJ: I read that you are also a naturopathic doctor. How does naturopathy differ from the conventional medical establishment?
BW: Herbs are studied as well as nutraceuticals ie. vitamins and antioxidants.
KJ: Are you part of alternative medicine?
BW: Yes, Dr. Leonard Smith, associate professor at the University of Miami, and I worked together during the holistic movement. We aim to educate the patient through a holistic approach.
KJ: Has alternative medicine gone mainstream?
BW: Yes, but the media is still behind on this. In New York City, for example, there is a lack of awareness on the part of the media in general.
KJ: Today’s consumer recognizes that organic food is superior to pesticide-treated food. Some people cannot afford organic products. Any recommendations for this group?
BW: Buy the washes for vegetables for fruits; Use natural household products like vinegar and baking soda.
A study called Toxic Body Burden was completed with volunteers. The average number of toxins within each person was 91. Our bodies are not detoxifying as well as we think.
The phase-out of the dry cleaning solvent perchlorethylene (perc) has recently become law in California. The chemicals are known carcinogens and have been linked to bladder, esophageal and other cancers. Several people living in a building above a dry cleaning business had become ill and an investigation was launched.
KJ: When you were writing the Fiber 35 diet, how much research did you put into it?
BW: valid for 2 years
KJ: The book says that an individual goes through 3 phases. Phases 1 and 2 lose weight by eating fiber and exercising. Phase 3 is a lifelong maintenance program.
How long do phases 1 and 2 take?
BW: Phase 1 lasts approximately 1-2 weeks and Phase 2 lasts approximately 1 month.
No one has less than 1200 calories.
KJ: Is a colon cleanse necessary? If so, why?
BW: Not always, this is only necessary when an individual is constipated. A person needs to move their bowels every day, and very well.
When constipation occurs, I recommend a 7 or 14 day cleanse. Constipation affects the ability to lose weight. It reduces the metabolic rate, which causes overeating and leads to auto-intoxication (self-intoxication).
KJ: In a nutshell, how is your diet book different from others?
BW: The Fiber 35 Diet is comprehensive, not a fad, involves solid research, and is simplistic. Most meals can be put together in less than 30 minutes and I provide a grocery list once a week. It’s a no-brainer.
Lifestyle is also important, as is exercise.
In my PBS special I highlight a 20 minute upper and lower exercise DVD for a total body workout. The same routine is in the 35 Fiber Diet book. It uses resistance bands that anyone with neck and back problems can use.
KJ: Brenda, thank you and good luck with your new book, Fiber 35 Diet.
BW: Thank you.
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