The Many Health Benefits of Fiber

I really struggle to get enough fiber in my diet. It is a chore for me to get the recommended intake of 14 grams per 1000 calories. This level is about 25 grams for adult women and 30 grams for adult men per day.

According to the Academy of Nutrition and Dietetics, dietary fiber intake in the U.S. continues to be less than recommended, with average consumption near 15 grams per day.

The health benefits of fiber are significant. Four areas were analyzed by the Academy related to fiber and overall health impacts. The areas reviewed include cardiovascular disease, gastrointestinal health and disease, weight control and diabetes.

Let’s take a closer look at these areas starting with heart health. Based on current data, fiber intake from whole foods or supplements may lower blood pressure, improve blood fat levels, and reduce inflammation.

Fiber appears to positively impact weight management, too. Current evidence indicates fiber intake from whole foods or supplements can assist with weight loss. Fiber foods have less caloric density compared to foods higher in fat. Foods higher in fiber require the body to work harder at breaking them down. This generally results in increase fullness or satiety. This is why eating a piece of whole fruit always trumps drinking fruit juice.

For diabetes diets providing 30 – 50 grams of fiber per day whole food sources consistently produced lower blood glucose levels compared to a low fiber diet. Fiber supplements such as Metamucil or Konsyl taken at levels of 10 to 29 grams per day may have some benefits with glucose control as well.

Regarding bowel function, current data suggests a lack of evidence when analyzing the impact of fiber from whole foods on outcomes regarding gastrointestinal diseases. The Academy suggests that further research is needed to clarify amounts and fiber types in G. I. health and disease management.

Increased consumption of higher fiber food such as whole grains, whole fruits, fresh vegetables and legumes appears prudent for individuals not meeting their recommended daily fiber needs. Consuming more of these foods would drive the American diet closer to the recommended fiber levels. High fiber foods generally offer less caloric density and are lower in added sugar.

The following is a list of some whole foods and their fiber content. Add these foods slowly and increase in moderation to achieve 25 – 30 grams of daily:

• 1 large pear: 7 grams
• 1 cup fresh berries: 8 grams
• ½ medium avocado: 5 grams
• 1 ounce almonds: 3.5 grams
• ½ cup black beans: 7.5 grams
• 3 cups air popped popcorn: 3.5 grams

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By Dale Batz, Registered Dietitian Nutritionist with the Midwest Bariatric Institute in Dyer. Dale has 32 years of healthcare and nutrition management experience. He is a member of the Academy of Nutrition and Dietetics, and an associate member of the American Society for Metabolic and Bariatric Surgery.

Beat the Heat - Hydrate!

Guess which nutrient is calorie free, salt free, sugar free and fat free? Water ... the most important nutrient for your body!  Why is water so great? Water helps to flush out excess toxins, maintains regularity, transports nutrients and oxygen, and best of all, increases energy and helps fight fatigue!

Most people when tired head to the vending machine for a soda or local coffee shop for a pick me up. Caffeinated and sugary drinks will give you an initial boost of energy but will inevitably give you that crash a few hours later. Instead, water will help to keep you hydrated leading to more consistent energy levels throughout the day.

But are you consuming enough? How much is enough? You can start with the minimum of 8- 8 oz (1 cup) glasses of pure water per day. But another way to gauge how much fluid to consume, is to take your body weight and divide by 2, which equals how many ounces of water you should drink per day.

Not a fan of water? Start slowly so your body can get used to the extra fluid you are consuming. I recommend trading one caffeinated or sweetened beverage and replacing with 20 oz of cold water every day until you are mostly consuming water. (And NOT the bottled water kind!  Did you know that 25% of bottled water comes from the same place your tap water comes from?)

Try using a BPA-free water bottle to reuse throughout the day or an insulated cup. These keep water ice cold all day AND helps you count how many glasses you drink!  If you are in the mood for something besides water, jazz it up a bit.

• Try infused water. Add sliced lemon, strawberries, orange, or cucumber, etc into a water pitcher, fill with ice and water and leave in fridge overnight.  Pour into your water bottle for some added flavor throughout the day.
• Try unsweetened ice tea with a slice of lemon to give you a different flavor without adding any sugar calories.

This summer as the temps start to rise, reach for that reusable body of water instead of iced coffee, pop or lemonade!

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By Kelly Devine Rickert, MS, RD, CSSD, LDN
Registered Dietitian/Health Coach, Franciscan WELLCARE

15 Ways to Burn 100 Calories

Submitted by Kelly Devine Rickert, MS, RD, CSSD, LDN, Registered Dietitian/Health Coach, Franciscan WELLCARE

Now that Easter Day has come and gone, it is time to get focused on getting ready for those summer clothes! Ditch the chocolate bunnies and Peeps and burn some calories with these exercises below.

Ways to burn 100 calories:

• 15 minutes of an aerobics class
• Elliptical machine (arms and legs) for 12 minutes
• Walking or running 1 mile
• Biking for 20 minutes
• Rake those leftover leaves from fall for 20 minutes
• Lift weights for 20-30 minutes
• Playing tennis for 20 minutes
• Play Wii boxing or tennis for 20 minutes
• Swim laps for 12 minutes
• Mow the lawn for 20 minutes
• Running Stairs for 6 minutes
• Yoga for 20 minutes
• Jump rope for 9 minutes
• Dance class (or just dance!) for 9 minutes
• Cleaning the house for 30 minutes

Should I make an appointment with a dietitian?

As a Registered Dietitian Nutritionist, I appreciate the opportunity to serve our patients as they work to improve their health. If proper nutrition intake is not a major cornerstone for good health, it is certainly in the team picture. A solid nutrition game plan takes commitment, mindfulness, and a good coach. It requires the expert advice of your primary care physician and a Registered Dietitian to assist you.

Consider some reasons that you may want to make an appointment with a dietitian:

• You have diabetes, cardiovascular problems or high blood pressure.
• You have digestive problems.
• You are pregnant.
• You need to lose or gain weight.
• You are thinking of having, or have had gastric bypass surgery.
• You are caring for an aging parent.
• You want to eat smarter.
• You want to improve your performance in sports.

If you are just starting the journey to better health, or, if you just need a kick start, an appointment with a dietitian is a wise place to begin.

Nutrition Counseling is available for individuals and families through Nutrition Services at these Franciscan Alliance - Northern Indiana locations.

To schedule an appointment*, call Nutrition Services at:

• Franciscan St. Anthony Health – Crown Point: (219) 757-6283
• Franciscan St. Anthony Health - Michigan City: (219) 877-1545
• Franciscan St. Margaret Health - Hammond: (219) 932-2300, ext. 34704
• Franciscan St. Margaret Health - Dyer: (219) 932-2300, ext. 45180
• Franciscan Healthcare - Munster: (219) 922-4253
• Franciscan Midwest Bariatric Institute: (219) 852-2518

* A physician referral may be required.

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By Dale Batz, Registered Dietitian Nutritionist with the Midwest Bariatric Institure in Dyer. Dale has 32 years of healthcare and nutrition management experience. He is a member of the Academy of Nutrition and Dietetics, and an associate member of the American Society for Metabolic and Bariatric Surgery.

Coconut Oil - What’s the health benefit?

The recent hoopla surrounding the use of coconut oil has grabbed my curiosity. Since coconut oil is considered a saturated fat that we recommend limiting in the diet, I wanted to investigate more.

According to the Academy of Nutrition and Dietetics, coconut oil is available in two different forms at most markets. "Virgin" coconut oil is made from the fruit of mature fresh coconuts without using high temperatures or chemicals. This form is considered unrefined. "Refined" coconut oil is made from the dried coconut fruit that is often chemically bleached and deodorized.

Both forms of the oil are considered solid fats, and high in saturated fat. One tbsp. of coconut oil provides 117 Calories, 13.6 grams of total fat (11.8 g saturated fat) - more than butter according to the Academy of Nutrition and Dietetics. Coconut oil provides no protein or carbohydrate and has trace amounts of iron and vitamins E and K. Like all plant based oils, it contains no cholesterol. Other common household oils - canola, corn, soybean, safflower, flaxseed, grape seed and extra virgin olive oil - contain significantly less saturated fat than coconut oil.

So is coconut oil healthy or not? The Academy suggests that enough strong scientific evidence falls short to support all of the positive health talk. When it comes to total fat intake, most of the fats we eat should be monounsaturated and polyunsaturated fats. These fats are found in foods of vegetable origin - nuts, seeds and olives. The American Heart Association suggests that calories from saturated fat should be no more that 7%, and limiting trans-fat to 1% of total daily calories consumed. These guidelines are recommended because higher intakes of saturated and trans-fats have been associated with and increased risk of heart disease and elevated levels of total cholesterol and LDL or "bad cholesterol."

Virgin coconut oil, according to the Academy, is high in lauric acid, a saturated fat with a medium chain fatty acid structure, can elevate both good and bad cholesterol levels. Some preliminary evidence – both animal and human studies suggest that coconut oil intake may have a neutral, if not beneficial effect on cholesterol levels.

The saying "all things in moderation" applies to coconut oil. It seems prudent to avoid food products that contain partially-hydrogenated coconut oil. Choose virgin coconut oil, and use it only in moderate amounts. This strategy will keep your saturated fat intake within recommended heart healthy levels.

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By Dale Batz, Registered Dietitian Nutritionist with the Midwest Bariatric Institure in Dyer. Dale has 32 years of healthcare and nutrition management experience. He is a member of the Academy of Nutrition and Dietetics, and an associate member of the American Society for Metabolic and Bariatric Surgery.

Nutrition Management for the Holiday Season

The holidays are approaching fast. This time of year presents additional food challenges for the bartiatric patient. To help you achieve control; be mindful, and focus on your daily nutrition during the holiday season. Being mindful is not only important at meal times, but in between meals as well. Ensuring that you are in a calm and relaxed place may help you achieve success. Eating slowly, chewing your food well, and recognizing when your stomach is full can create a relaxed and pleasant meal experience.

Here are some other tips that may help:

• Portion control, know your serving sizes:
  • 3 oz. cooked meat, poultry, fish = deck of cards.
  • 1 oz. of hard cheese = 4 dice.
  • 1/4 cup dried fruit or nuts = golf ball.
  • 1/2 cup cooked pasta or rice = 1/2 baseball.
• Choose complex carbohydrates (nuts, whole grains, fruit or vegetables) to help balance blood sugar spikes caused by holiday stress.
• Avoid alcohol.
• Eat a meal before you do your holiday baking, and drink water while you cook.
• Use small plates, bowls, glasses and serving spoons.
• Leave a little food on your plate. (You control the food, it doesn't control you).
• Before you arrive at the holiday party, have a healthy snack at home, like a low-fat string cheese with a piece of fresh fruit,or a protein shake with 1 or 2 Tbsp of almonds.
• Avoid sampling everything. Stay in your safe food comfort zone.
• If you're hosting a meal, have all sizes of carryout containers available to send leftovers home with family and friends.

The holidays require some mindful work on your part. If you're prepared for the seasonal meal challenges, you reduce the possibility of overeating, GI discomfort or weight gain creep.

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By Dale Batz, Registered Dietitian Nutritionist with the Midwest Bariatric Institure in Dyer. Dale has 32 years of healthcare and nutrition management experience. He is a member of the Academy of Nutrition and Dietetics, and an associate member of the American Society for Metabolic and Bariatric Surgery.

How much protein do you need?

Submitted by Dale Batz, RDN, a Bariatric Dietitian Nutritionist with the Midwest Bariatric Institute in Dyer

Next to water protein is the most plentiful substance in our bodies . Every single cell in the body contains some protein.

Protein is made up of simpler substances called amino acids. There are two types of amino acids. Nonessential amino acids can be made by a healthy body from the foods we eat each day. The essential amino acids, however, must be obtained through the diet. These nine amino acids cannot be made inside the body.

Source: ADAM

Foods that provide all the essential amino acids are sometimes called high quality proteins. Animal proteins like meat, fish, eggs and milk are all high quality proteins. These foods offer a perfect protein balance. Foods that do not provide a perfect amino acid balance are called lower quality. Most plant foods contain lower quality proteins. Fruits and vegetables are excellent for your health, but are a poor source of protein. Other foods like beans, lentils and tree nuts are better protein sources. They can contribute significantly to our overall protein intake.

Adequate protein intake is essential to reduce the risk of nutritional complication related to your bariatric surgery. When protein is not adequate, you will continue to lose weight, but this can lead to loss of lean body tissue including muscle mass, hair loss, and a decrease in energy and endurance.

How much protein do you need? As a general rule, most women need 60 – 80 grams daily. Most men may require 70 – 90 grams daily.

So plan your protein intake carefully, and enjoy the tasty variety of foods rich in high quality protein.

Protein first ... indeed!