Tips for a Healthier Halloween

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

Halloween kicks off the holiday season. It seems like the next few months are filled with get-togethers and tempting treats. Start the season out right by avoiding sugar highs and choosing sensible snacks.

Halloween does not have to be centered on candy. Place your focus on making costumes, pumpkin carving, roasting pumpkin seeds and maybe even a haunted house. There are plenty of other fall activities, like apple picking, that can be fun and nutritious.

Practice moderation. On the night of Halloween, let your kids choose 3-4 mini-sized pieces. On the days to follow, let them pick 2 pieces of their favorite candy instead of letting them indulge right out of the bag.

Buy treats you do not like. We all know that candy can be equally as tempting for adults as it is children. If you prefer chocolate, buy gummy treats to decrease temptation. Also, try not to buy treats too early - the longer they are sitting around the house, the more tempted you will be. After Halloween, take extras to work to get them out of the house.

Choose healthier options. Pretzels, granola bars and mini bags of popcorn provide some nutrients without all the added sugar. Gum is also a great option as it has far fewer calories than your typical candy. If you do not like either of these ideas, a small toy would work as well.

Remember, one night of trick or treating is not going to ruin your child's nutrition status, but it is important to stay focused while still having fun. Use these tips to help you and your family start off on the right foot for the holiday season.

Free Surgical Weight Loss Seminars Offered in October

People who are considering surgical weight loss options can learn more at free seminars offered by the Midwest Bariatric Institute at Franciscan Alliance hospitals in Dyer, Crown Point and Michigan City throughout the month of October.

Wednesday, October 5, 2011 - 6 p.m.
at Franciscan St. Anthony Health - Crown Point
Marian Edcuation Center, Room B
1201 South Main St., Crown Point

Sunday, October 16, 2011 - 1 p.m.
at Franciscan St. Margaret - Dyer
Reginald Boardroom
24 Joliet St. (US Route 30), Dyer

Sunday, October 23, 2011 - 1 p.m.
at Franciscan St. Anthony Health - Michigan City
St. Francis Hall
301 West Homer St., Michigan City

Call the Midwest Bariatric Institute at (219) 852-2518 to register. Visit Midwest Bariatric Institute online @ franciscanstmargaret.org/weightloss and follow MBI on Twitter.

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.

7 Tips to Get Kids to Eat Healthier

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

With school almost back in session, it is important for us to focus on nutrition for our children. From picky eaters to food allergies, there are numerous obstacles that get in the way of healthy eating. Here are some tips to help you avoid common mistakes and teach your kids healthy eating habits.

• Be patient. Young children are not always willing to try new foods. Keep introducing the new food as it may take several offerings before the child wants to eat it.
• Be a good role model. Eat with your child and let them help in preparation. If they help with the meal, they are more likely to want to eat it. Some activities your children can participate in are: wiping and setting the table, scoop or mash potatoes, peel fruits, help measure dry ingredients, and folding napkins.
• Do not force your child to eat or offer food as bribes or rewards. When foods are used to reward kids, they may start using food to cope with stress or other emotions. Offer praise and attention instead of food treats.
• Keep mealtime positive. Family meal time is a good time to teach appropriate dining behaviors that kids can use at restaurants like passing items, not talking with your mouth full and staying seated. You can remind them not to break rules, but keep tension down and save discipline for another time.
• Focus on each other and not the food. Let children take responsibility in plating their food. Allow children to eat until they are full. Try not to force the “one last bite” or clean plate method.
• Have family meals. Studies show that children who eat away from the table are less likely to choose nutritious foods and are more likely to do poorly in school.
• Don’t forget to plan snacks. Snacks are an important part of a child’s diet. Plan for your child to have two snacks a day. Make them healthful by including two food groups. An example would be low fat milk and chunks of banana.

There are also various school nutrition programs that are available. For more information, check out a great resource at http://www.fns.usda.gov/cnd/

Healthy Grocery Shopping

A key step for losing weight, keeping the weight off, and staying healthy is learning how to buy the right foods at the store.

Smart shopping
Avoid buying foods in bulk and shopping in warehouse-type stores if you can. Getting a good deal can lead to overeating. If you do buy large amounts of a food, divide it into smaller portion sizes and store what you will not use right away.

Know how to read food labels
Learn how to read the Nutrition Facts labels on food packages.

Know what the serving size is and the amount of calories, fat, protein, and carbohydrates per serving.

Learn how to tell the difference between foods that are truly organic. Two words on labels that can be misleading are "natural" and "pure." See also: Reading food labels

Plan ahead
Before you buy food for the week, think about your schedule:

• When and where you will be eating over the next week?
• How much time will you have to cook?

Then, plan your meals before you shop. This can keep you from buying whatever foods look good to you, whether or not they are healthy.

Make a shopping list. Remember to take it with you, and promise yourself you will not buy things that are not on it.

Never go food shopping when you are hungry. You will make better choices if you shop after you have had a healthy meal or snack.

Be sure to check out our Weight Loss Health Guide for more information, resources, health and behavior assessments and other tools to help you learn more about how to lose and keep off excess weight.

Weight Loss Quick Tip: Dining Out

Dining out is part of our busy lives. Even though you need to be careful when you eat out, you can enjoy yourself and stay healthy.

If you know how to pick the right foods, you can go to almost any type of restaurant. Be aware that the portion sizes at many restaurants are very large.

Try to avoid fast-food restaurants. If you must eat fast food, try these tips to limit calories:

• Choose a place that broils or grills hamburgers, fish, and chicken for their sandwiches.
• Order only a sandwich. Avoid ordering the “value” or “combo” meal.
• Whether you have a sandwich, milkshake, or French fries, do not order large sizes.
• Order a salad instead of French fries.
• Pizza is okay, but limit yourself to only 1 or 2 slices. Replace some of the cheese with extra sauce or vegetables. Add a salad to your meal to help fill you up.

Be sure to check out our Weight Loss Health Guide for more information, resources and tools to help you learn more about how to lose and keep off excess weight.

Start Your Day Off Right - The Importance of Breakfast

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

Breakfast as its name implies means to "break the fast." You have gone all night without eating and need to fuel your engine. Studies show that people who eat breakfast tend to have healthier body weights than those who skip. Breakfast is one of the most important meals of the day and yet is the meal most likely to be skipped. Some reasons for skipping breakfast are: "I do not have enough time to eat in the morning," "I'm trying to lose weight" or "I have no appetite in the morning."

There are numerous benefits related to consuming breakfast. The first benefit is that breakfast eaters are typically overall healthier. They are more likely to meet the nutritional requirements especially for Vitamins A, C, iron, zinc, calcium and fiber. When you skip breakfast, you’ll tend to either snack on high fat, low nutrient foods or overeat when lunch rolls around. According to the National Weight Control Registry, 78% of people who lose weight and keep it off eat breakfast everyday. Breakfast eaters are also proven to have greater attention span and improved concentration making it a vital start to each day for school aged children.

Breakfast does not have to be extravagant by any means. Ready-to-eat cereals are fortified with B-vitamins and minerals that are essential for healthy growth. Choosing a whole grain cereal, bagel or toast is a great way to start your day off with some fiber. Ideally, a healthy breakfast includes food from a variety of groups such as fruit, whole grains and low fat dairy. To start your day off on the right foot, try some of these ideas for breakfast: Oatmeal, fruit and yogurt smoothie, whole wheat English muffin and peanut butter, whole grain ready-to-eat cereal or breakfast quesadilla made with eggs and low fat cheese.