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

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.

Protein-Palooza helps patients ‘shake off’ weight

First-place Protein-Palooza winner Melissa Gronendyke, left,
with Lori Granich, registered dietitian for the
Midwest Bariatric Institute.
The winning recipe is posted in the story copy.

The Midwest Bariatric Institute at Franciscan St. Margaret Health - Dyer offered its first "Protein-Palooza" recently at a monthly patient Support Group meeting.

Said Millie Sasaki, RN, who is the institute’s certified support group coordinator, “We survey patients twice yearly to find out what they would like to be addressed at support group. The protein shake cook-off was born from patient input.”

The contest consisted of patients bringing in their favorite protein shake recipes for others to sample. Shakes were graded on taste, nutrition and creativity. The institute contacted various protein vendors to obtain samples for patients to try.

Winning Protein Shake Recipe

Weight-loss surgery patients are required to consume protein shakes before and after bariatric surgery.

“We had support from more than a dozen companies. They sent us everything from protein powders to bariatric vitamins,” said Lori Granich, registered bariatric dietitian.

Granich added that proteins play numerous, vital roles in the body, such as helping to repair cells and build new ones. Consuming enough high-quality protein is important for building lean muscle. Diets higher in protein have been shown to promote weight loss, since it aids in healing and helps maintain muscle mass.

Support Group meetings take place at 6 p.m. the first Tuesday of the month and 11 a.m. the first Thursday of the month, at Franciscan St. Margaret Health, 24 Joliet St., Dyer. For more information, call (800) 931-3322.

Vitamin D: What’s all the fuss about?

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

You may have wondered why your doctor tested your vitamin D level at your last checkup or even suggested you start supplementing. Why is there so much concern about Vitamin D lately?

With the overabundance of food in this country, you may be surprised that Americans would be lacking anything, but studies have shown that 75 percent of Americans have insufficient vitamin D levels (The Archives of Internal Medicine). The normal vitamin D range is 30 to 74 nanograms per milliliter (ng/mL).

Photo Courtesy of ADAM Total Health

In Northwest Indiana, we are at even greater risk for deficiency. We can only get enough sun in the summer months to produce the amount of vitamin D we need. Also, people who carry excess weight have an increased risk of vitamin D deficiency. Vitamin D is a fat soluble vitamin meaning it is stored in fat tissue. When a person has excess fat stores, vitamin D ends up being stored instead of circulating through the bloodstream. Even more troubling, people with a well-balanced diet are still falling short. To meet requirements, adult’s ages 19-50 need to consume 27 ounces of milk or fortified dairy products daily. (Spano, 2012)

So why should we be concerned about vitamin D?

Vitamin D plays a large role in bone health. We lose bone mass as we age and even more rapidly in women during the postmenopausal years. When we lack vitamin D, we are not able to absorb calcium properly. Vitamin D also plays a role in breast and colon health, and promotes proper functioning of our nervous and immune systems. Having adequate amounts of vitamin D is essential for our overall health.

Vitamin D can be found in the following foods: Fortified milk, cheese, oysters, salmon, trout, sardines, tuna, fortified cereal, liver, and egg yolks.

There are many reasons why Americans are lacking vitamin D: geographic location, season, age (elderly adults are more at risk for deficiency) and skin color (darker colored skin protects from UV light). The easiest way to find out if you are getting enough vitamin D is to have your doctor test your level. If needed, your doctor will instruct you to take additional vitamin D though a supplement.

For more information on Vitamin D, visit our Online Health Library at franciscanalliance.org.

References:

• Spano, M. (2012) Are you Getting Enough Vitamin D? Your Weight Matters Magazine. Pp.14-17.
• American Dietetic Association

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

The Facts About Fiber

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

While walking down the grocery aisles, you may have noticed that companies are adding fiber to all of your favorite foods. From cereal bars to yogurt, it seems they all have the high fiber seal. So why is fiber important and why is it so popular these days?

Fiber is a carbohydrate that our body cannot digest. In fact, it passes through the small intestine almost entirely intact. There are two types of fiber: insoluble and soluble. Insoluble fiber keeps things moving in your digestive tract. It promotes regularity and helps prevents constipation. Soluble fiber dissolves in water to form a gel which slows digestion and absorption.

Fiber has been shown to have numerous benefits in addition to the ones listed above. First of all, it fills you up! Studies show that people who have diets high in fiber typically are at a healthier weight. Soluble fiber has also been shown to reduce blood cholesterol levels and maintain blood sugar levels.

Here are some ways to increase the fiber in your diet:

• Consume whole grain cereals, pastas, and breads. Increase your intake of fruits, vegetables, beans and nuts. Substitute half the flour in a recipe with whole grain flour. Sprinkle a high fiber cereal into yogurt. Switch to bran muffins, whole grain waffles or pancakes. Keep skin on fruits.
• Make sure not to increase fiber intake too quickly as it will lead to bloating and stomach upset. Try and figure out how much fiber you are currently taking in and increase 5 grams per week until goal of 25-35 grams per day is achieved. Make sure to increase fluid intake as you increase your fiber. Fiber absorbs water and can actually cause constipation if you are not getting enough fluids.
• So what about all the new products with added fiber? Don’t let food labels confuse you. You may have noticed that there seems to be fiber in everything now-a-days from ice cream to toaster pastries. But do these fibers promote the same health benefits as fruits and vegetables? You guessed it. No. You also have to consider that a lot of these foods are high in sugar and fat. Your best bet is to have a diet rich in fruits, vegetables, and whole grains.

Let Color Be Your Guide - National Nutrition Month

By Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

March is National Nutrition Month®! The American Dietetic Association encourages everyone to add color and nutrients to your meals through this year's theme: "Eat Right with Color."

Most people already know that fruits and vegetables are vital to our health. Eating five servings per day can help reduce your risk for heart disease, diabetes, stroke, and some types of cancer. Eating a diet rich in fruit and vegetables has also been show to help with weight management, because many are low in fat and calories, but high in fiber and water which help fill you up. But which ones should we choose? Follow this simple rule- let color be your guide! Each different color fruit and vegetable contains unique health components so having a rainbow of foods will help ensure you are getting all of the nutrients you need.

Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.

• Fruits: avocado, apples, grapes, honeydew, kiwi and lime
• Vegetables: artichoke, asparagus, avocado, broccoli, Brussels sprouts, green beans, green peppers and leafy greens such as spinach

Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: red apples, cherries, cranberries, raspberries, pomegranate, red/pink grape fruit, red grapes, strawberries and watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, radishes, rhubarb and tomatoes

Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, heart health and reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, orange, mango, papaya, peach and pineapple
• Vegetables: carrots, butternut squash, yellow pepper, yellow corn, pumpkin and sweet potatoes

Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple-fleshed potato

White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.

• Fruits: banana, brown pear, dates and white peaches
• Vegetables: Mushrooms, onions, potatoes, cauliflower, potatoes and turnips.

There are plenty of easy ways to include more fruits and vegetables in your diet. Try these tips:

• Add frozen or cut up fresh vegetables to casseroles, pasta sauce, or soup.
• Blend fruit with milk and ice to make a smoothie.
• Add fresh berries to cereal or yogurt.
• Try a peanut butter and banana sandwich.
• Keep baby carrots or small pieces of celery on hand.
• Put a bowl filled with washed fruit on the top shelf of the fridge so it will be the first thing you see.
• Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
• Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.

Turn any omelet into a hearty meal with broccoli, spinach, peppers, tomatoes or onions with low-fat sharp cheddar cheese.