Filling up on Fiber

The average American consumes 14 grams of dietary fiber a day, which is considerably less than the recommended level of 25-38 grams per day. The human gastrointestinal tract is 26 feet long. Fiber acts as a scrub brush to effectively rid toxic substances from the body, which otherwise may accumulate and cause health problems. Fiber normalizes bowel movements, lowers the risk of chronic disease, promotes a feeling of fullness, and helps regulates blood sugar. It is perhaps more important for a bariatric patients to consume adequate fiber because it can help alleviate constipation, which is a common nutritional complication.

Dietary fiber is found only in plant foods: fruits, vegetables, nuts and grains. Canned and frozen fruits and vegetables contain just as much fiber as raw ones. However, other types of processing may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber.

Top 10 Fiber-licious foods:

1. Split Peas
2. Lentils
3. Black Beans
4. Lima Beans
5. Turnip Greens
6. Artichokes
7. Brussel Sprouts
8. Broccoli
9. Raspberries
10. Apples

The key is to find ways to incorporate natural sources of fiber into your diet. This can be achieved by following the golden rule of “Protein and Produce” at each meal and choosing non-meat sources of protein such as legumes.

By: Jill Joseph, Dietetic Intern

Sugar- where is it and how can I avoid it?

Sugar is a popular additive that food manufactures can sneak into foods, oftentimes without our even knowing it. As well as those that are naturally occurring in fruit and dairy, sugar is commonly added to processed foods to prevent spoilage and improve flavor. The negative effects of sugar far outweigh the benefits. It is quickly metabolized by the body and does not contribute to a feeling of fullness, meaning we are hungry soon after eating. Sugar is a source of empty calories, providing no nutritional value, and promotes obesity and chronic disease.

Manufacturers are sneaky. You may be surprised to learn sugar may be lurking in ketchup, canned meats and fish, luncheon meats, and food seasoning. There are many different types of sugar, therefore it may be difficult to identify.

Here is a list of just a few popular names that “sugar” can assume:

• Ingredients ending in “-ose”
• Sucrose, Glucose, Fructose, Galactose, Dextrose, Lactose
• High Fructose Corn Syrup
• All types of syrup: Rice syrup, Corn syrup, Carob syrup, Maple syrup
• Brown sugar
• Dextran
• Fruit juice
• Honey
• Invert Sugar
• Malt
• Molasses
• Turbinado sugar

To decrease your sugar intake, check nutrition labels for the above words, and try and limit these from your diet. Choose items that have fewer than 5 ingredients listed on the label. This means they are more natural, and less processed than others. Limiting sugar can aid in weight loss, but more importantly, choosing minimally processed foods promotes overall health and long-term satiety and fullness.


By: Jill Joseph, Dietetic Intern

EWG's Shopper's Guide to Pesticides | Environmental Working Group | EWG.org

The Environmental Working Group just released its 2011 Shopper's Guide to Pesticides in Produce -- an update to the handy guide that helps you avoid the Dirty Dozen, conventional fruits and vegetables that are highest in pesticide residues -- and choose items from the Clean 15 list instead. Eat healthier and save money at the same time!

What's new? The popular apple is now at the top of the Dirty Dozen as the fruit or veggie highest in pesticides. And for the first time, cilantro is also on the list. Testing by federal scientists found 33 unapproved pesticides on 44 percent of the cilantro samples tested -- the highest percentage of unapproved pesticides recorded on any item since EWG started tracking the data in 1995. Mushrooms also make their first appearance on the Shopper's Guide as part of the Clean 15.


EWG's Shopper's Guide to Pesticides Environmental Working Group EWG.org

Pan Seared Salmon with Citrus Salsa

Healthy Cook
Click on the link for the Pan Seared Salmon with Citrus Salsa recipe and two other fish entrees.

Nutrition Action is one of the best sources of nutrition/health information that I have found. Subscriptions are affordable. You can also scan the archives for articles that may interest you.

Burn extra calories without even trying!

Posted 4/25/2011 on http://www.cbsnews.com/stories/2011/04/23/earlyshow/saturday/main20056739.shtml

(CBS News) With summer right around the corner, you may be looking to shed some pounds, but you may not always have enough time to exercise or hit the gym. But on "The Early Show on Saturday Morning," Cynthia Sass, registered dietitian and author of "Cinch! Conquer Cravings, Drop Pounds and Lose Inches," explained how to burn calories throughout your day: at the office, at home - even while you're asleep!

AT THE OFFICE: By cutting 100 calories per day, a person can lose 10 pounds in a year. That's the equivalent of 10 tubs of Crisco.

There's a new study out that explores the danger of prolonged sitting. Scientists now believe that "excessive sitting may be so taxing on our physical health that even a vigorous workout once a day can't really counteract the deleterious effects," says the Wall Street Journal.

But you can burn calories sitting at your desk by fidgeting, like tapping toes, moving around, or fussing with hands. That can burn off up to 800 extra calories per day, the equivalent of an hour-long spin class.

RELAXING: With a full night's sleep, you can burn around 200 calories.

Spend an hour typing on your computer: Keep those fingers flying for an hour and you just might burn 100 calories, or what you would burn by jumping rope for 10 minutes.

AT HOME: Cooking burns about 150 calories per hour! You can burn half of what you eat for dinner merely by cooking it yourself!

After dinner, loading the dishwasher for 30 minutes burns 105 calories, and washing them by hand eats up 160 calories.

You can also burn 72 calories while doing laundry. And ironing for 30 minutes burns about 70 calories and tones the muscles of the upper body. Stand up straight at the ironing board and press down firmly. Switch hands periodically so you don't overdevelop one arm.

An hour-long massage can burn more calories than you might think -- 230 calories -- the same as an hour of light weight training.

Make room on the grill for fruits and veggies

by Chris Bachman, R.D. Accessed on 4/25/11 from http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Grilled vegetables are irresistibly tasty, healthy, easy to cook and offer countless options from which to choose. Once you grill vegetables, their ease and magnificent flavor will have you doing it again and again.

Grilled vegetables cook quickly so they retain their vitamin content. Direct flame and intense heat from grilling has been shown to create cancer-causing substances in meat. Marinating meat before grilling, as well as removing excess fat and turning frequently, can help reduce this risk. Grilled fruits and vegetables, on the other hand, do not form these undesirable substances.

The easiest way to grill vegetables is to simply brush them with olive oil to prevent them from sticking, turning until tender. For best results, your grill should be warm, but not hot as it would be for meat. You should be able to hold your hand over the grill for 5 seconds.

Marinades add flavor, nutrition and fragrance to any item you grill. Don't be afraid to forgo pre-made sauces and seasonings and make your own. Self-made sauces and seasonings are inexpensive, simple to make and add depth and uniqueness to a recipe without excess fat, sugar, sodium or calories.

A classic no-fail marinade uses olive oil and balsamic vinegar in equal parts or to taste. Be creative and add minced garlic, basil, oregano, marjoram, coriander, rosemary, thyme and black pepper or other herbs. Marinade vegetables for 5 to 30 minutes. Drain the vegetables well and grill, turning often for 10 minutes or until done. Lightly coat the cooking surface with oil to prevent sticking.

Read the entire article at http://www.coloradoan.com/article/20110425/LIFESTYLE/104250308

Quick and Easy Salmon Marinade

I often get asked how to cook fish. Cooking fish can be intimidating and many worry it will smell fishy in the house. I have not found these assumptions to be true. I am not a fish cooking expert, but learned how to work with fish. It was easier than I imagined. I started with the marinade below and advanced into other varieties of fish. This marinade has been a mainstay of my kitchen.

Ingredients
1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions
1. Season salmon fillets with lemon pepper, garlic powder, and salt.

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.

3. Preheat grill for medium heat.

4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. If the fish has skin, remove the skin before eating.

5. Be Creative. I have also used this marinade on chicken and beef/chicken/tuna kabobs. It flavors vegetables as well.

From allrecipes.com