Nutrition on a Budget - 5 Tips to reduce your grocery bill and your waistline

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

The most common complaint I hear is: "It is too expensive to eat healthy!" This is often validated when we look at popular fast food restaurants and see that they offer less than healthy food and drink items for only $1.00 each while their entrée salads typically cost about $4.00.

One of the most important messages I want my patients to take away is that they can eat healthy on a budget. Here are some ways to reduce your grocery bill and waistline!

• Plan meals in advance. Making a list will help you to avoid impulse buys. It will also help to ensure you are only buying what you need. Oftentimes, perishables will go bad before we have the chance to use them.
• Look at the sale flyers for a good deal, but make sure to only use the coupons for items you would normally buy. Many times consumers purchase an item just because it was on sale, not necessarily because they needed it. Compare the prices of popular brands versus store and generic brands. There may not be much difference in quality, but there is a large difference in price. Items to buy generic: flour, milk, sugar, salt, cereals, and canned foods.
• Never shop when you are hungry. This will only tempt you to buy more food. Stay clear of “empty calories” found in candy, chips, and soda. These items have very low nutritive value so skipping them will not only save you money, but will also positively impact your health.
• Choose wisely between convenience foods or making foods from scratch. You have to decide what is more important to you; convenience or price?
• Inexpensive health foods are located at all grocery stores. For example, beans are a great protein source and are much cheaper than meat.

So…..Is it true that healthy foods are more expensive? Let’s look. A gallon of skim milk costs less than a 12 pack of soda. Frozen vegetables are still nutritious with a much lower price tag. A large bag of chips is the same price as a large bag of peeled and washed carrots. Meats and poultry are often on sale and cost less than buying a frozen entrée. Trust me...it is possible to shop healthy on a budget!

Source: RD411.com

Digestive Health: Probiotics vs. Prebiotics

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

There are hundreds of microorganisms living inside your gastrointestinal tract. Some of these microorganisms are harmful, while others are beneficial to your health. Healthy bacteria help us digest food. You have probably noticed numerous new products popping up in your local grocery store that contain probiotics. What are probiotics and should I be incorporating more into my diet?

Probiotics have numerous health benefits. Studies suggest that probiotics may: improve immunity, decrease problems associated with inflammatory bowel diseases, decrease risk of colon cancer and can help relieve diarrhea. They are especially known for their aid in digestive health and are recommended for people who have chronic constipation, diarrhea, yeast infections and urinary tract infections.


Which foods contain probiotics? Pasteurizing foods kills probiotics but many companies add them back into our food. You can find probiotics in certain types of: yogurt, kefir, cottage cheese, buttermilk, sauerkraut and dark chocolate.


You may have also heard the word "prebiotic." Prebiotics feed probiotics and help them grow in your gastrointestinal tract. Prebiotics improve mineral absorption, especially iron, magnesium, and calcium. Prebiotics can decrease pathogenic bacteria and may relief constipation. There are different strains that provide different benefits. Prebiotics can be found in: garlic, onion, wheat, barley, oatmeal, flax, asparagus, leafy greens, legumes, bananas, and berries.


You can also find prebiotic and probiotic supplements which can be sprinkled on food, stirred in liquid, or taken as a capsule. 


Source: RD411.com

4 Rules to "Get Your Plate in Shape"

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

The American Dietetic Association has dedicated this spring as the season to "Get Your Plate in Shape." This theme ties in well with the recent change in the food guide pyramid. The food guide pyramid has been replaced with "My Plate," which gives people a visual representation of how their plate should look.

The rules are:

Make half your plate fruits and vegetables. Fruits and vegetables are naturally low in calories and high in nutrients and fiber. If you have trouble with portion control, fruits and vegetables go a long way and fill you up! Fresh, frozen, and canned all count! If you buy canned fruits, try to find ones labeled "in their own juice" and look for the words "reduced sodium" or "no-salt-added" on your canned vegetables.

Make at least half your grains whole. Whole-grain breads, pasta, rice, and cereals are an easy, delicious way to include more fiber in your diet. Make sure that the label states the product is "100% whole-grain."

Choose low-fat or fat-free dairy products. Taking the fat out of dairy products does not affect the calcium or other essential nutrients. It simply reduces the calories and saturated (bad) fat that is linked to heart disease. If you are unable to tolerate lactose, there are many other options such as soy milks and yogurts.

Vary your protein choices. Lean meats, poultry, eggs, seafood, nuts and beans are great sources of protein. Try low-fat cuts of meat such as sirloin or round and buy ground beef that is at least 90% lean. To reduce fat, make sure you are grilling, baking or broiling rather than deep frying. Don't be afraid to try plant proteins, such as beans, peas and soy, to add variety to your diet.

Please visit www.choosemyplate.gov for additional tips and resources.

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Source: http://www.eatright.org/nnm

Exercising at Work: Tips to Keep You Moving

Let's face it, many of us spend most of the time that we are awake at work. Couple that with the fact that many people sit all day at their jobs ... it may seem that our work environments aren't great places to focus on weight-loss goals. Well, don't get discouraged. Did you know you can easily add activity to your schedule before work, during work, at lunch, and after work? Here are some tips to get you started:


Before work:

• If you drive, park around the corner or a few blocks from your work place so you get a 5- to 10-minute walk before you get to work.
• If you take the bus, get off one stop before your usual stop to get in a few extra minutes of walking.
• Try walking or biking to work. These are excellent forms of exercise that will save you parking, gas, and bus money.

During work:

• Set a timer to remind you to do a one-minute stretching or strengthening exercises every half hour. These one-minute workouts help keep you focused, and they add 16 minutes of exercise to an 8-hour workday. Some one-minute exercises are:
  • Stand up straight, then bend forward and reach for your toes. Reach for a count of 20, and repeat two more times.
  • Reach both hands up toward the ceiling. Then, reach higher with your right hand for 2 seconds, then higher with your left hand for 2 seconds. Reach each hand higher 15 times.
  • While sitting in your chair, place your hands on the arm rests and lift your bottom off the seat. Hold your bottom up for 10 seconds. Do this up to 6 times. Be careful not to lock your elbows.
  • Stand with your feet shoulder length apart and your hands on your hips. Reach down across your body with your right hand toward your left foot, and then back up to your hip. Repeat this with your left hand reaching to your right foot. Take a deep breath and repeat. This is a good exercise to do while you make copies.
• Take the stairs instead of the elevator to add some exercise to your workday. Or walk down the hall to talk with a coworker instead of sending an e-mail.

At lunch:

• If you get an hour lunch break, eat for 30 minutes and then take a 30-minute walk.
• If you get a 30-minute lunch, try to fit in a 10-minute power walk.
• Invite a co-worker to walk with you. Having an exercise buddy will help keep you motivated. You are also more likely to exercise if someone is counting on you to join them.

After work:

• If you parked a short distance away, you’ll get a short walk in before you have to sit again on your way home.
• If you take the bus, walk one stop farther from the one closest to your workplace, or do something similar close to your destination.

For more information and tips on how to focus on weight-loss at work, visit FranciscanStMargaret.org/weightloss.

Sometimes Meat and Potatoes Just Don't Play Well Together

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

There are thousands of bacteria naturally present in our environment. Not all bacteria are harmful; in fact, some are used beneficially in foods such as yogurt.

Pathogenic microorganisms are the viruses and bacteria that can make you and your family sick. Cross contamination is the transfer of pathogenic microorganisms from one surface to another. This occurs when juices from uncooked foods come in contact with cooked foods or raw fruits and vegetables.

It is estimated that each year about 1 in 6 Americans get sick from a foodborne illness and 128,000 are hospitalized. Prevent cross contamination in your home

Tips for Preventing Cross Contamination

1. Separate raw meat, poultry and seafood from other foods in your grocery cart. This can prevent any raw juices from dripping onto other foods and contaminating them.
2. Store raw meat, poultry, and seafood below all other foods in your refrigerator to prevent juices from dripping onto other foods.
3. After preparing food, make sure to wash, hands, kitchen surfaces, and utensils with hot soapy water for at least 20 seconds.
4. Use a separate cutting board for cutting raw meat, poultry, and seafood. If this is not possible, make sure to wash with hot soapy water all surfaces that come in contact with the raw food before moving onto preparing any other food item.
5. Never use marinade that held raw food for marinating cooked foods. Have a separate container of marinade for using on cooked foods.
6. When grilling, always use a new plate for serving the cooked food. Never reuse the plate that held the raw food unless it has been washed in hot soapy water.

For more information on food preparation and food poisoning, visit our online Total Health resources.

Dietetic intern Ashley Chambers, Purdue University, contributed to this post.
Sources: USDA.gov, FoodSafety.gov, CDC.gov