Our new dietitian, Stephanie, has a few thoughts on fiber:

Fiber is a substance found only in plants, such as fruits, vegetables, and grains.  The part of the plant that you eat is called dietary fiber.  Fiber passes relatively intact through the intestines and out of your body, which promotes intestinal health.

In addition, it lowers the risk of diabetes, obesity, heart disease, and certain cancers.  Fiber can help lower cholesterol, stabilize blood sugar, and help us feel fuller longer, which in turn can help with weight loss!

Fiber is classified into two categories: soluble and insoluble.

Soluble fiber comes from the storage material of plants and is used to store water.  They are found in foods that are thought of as “starches” and are also known as pectins, gums, and mucilages.  Soluble fiber has been proven to help lower cholesterol, manage blood glucose levels, assist in weight control, and prevent as well as relieve constipation and diarrhea.  It’s found in grains, potatoes, carrots, parsnips, squash, lima and kidney beans, peas, bananas, mangoes, avocados, oranges, melons, and apples and pears.

Insoluble fiber, also known as roughage, helps digestion and promotes regularity by acting as a stimulant.  This can be beneficial for those with constipation.  Insoluble fiber is often found in plant foods that seem rough, stringy, with a tough skin, peel, or seeds.  They are also known as cellulose, hemicelluloses, and lignins.  These include whole wheat flour, seeds, nuts, popcorn, beans and lentils, unpeeled tree fruits, and cabbage.

On average Americans only consume between 10-15 grams of fiber, but the goal is 25-35 grams per day.  Here is a recipe  from Epicurious I’ve tried that can help you increase the fiber in your diet.

One Step Closer to Curbing Childhood Obesity?

In light of Michelle Obama’s campaign targeting childhood obesity, sixteen of the top U.S. food and beverage manufacturers have promised to slash 1.5 trillion calories from their products by 2015. 

With nearly 1 out of every 3 children in the U.S. considered overweight or obese, this agreement between the Partnership for a Healthier America and the Healthy Weight Commitment Foundation (an alliance of more than 80 industry companies), comes at a critical point in our nation’s history.

So what exactly does this pledge mean for the American food system?

Household retailers including General Mills,  Kraft, Hershey, Kellogg, Coca-Cola, PepsiCo, ConAgra Foods, and Campbell’s have all promised to introduce lower-calorie foods, reconfigure current recipes, and reduce portion sizes in order to meet their preliminary goal to get rid of 1 trillion (of the 1.5 trillion) calories from their products by 2012.

In the past, we’ve seen food manufacturers take advantage of similar situations — vowing to improve the quality of their products, but for the purposes of generating more publicity rather than addressing the real problem.  Reduced-fat peanut butter for example, removes heart-healthy monounsaturated fats and replaces them with added sugars and carbohydrates.  Unfortunately and unsurprisingly, subbing one undesirable ingredient with another, and then slapping health claims on food packaging, has done little to curb the obesity epidemic.

This time around, however, measures are being taken to ensure companies are held accountable for their promises.  

The Robert Wood Johnson Foundation, an independent health research institute, has been appointed to evaluate the calorie consumption of adolescents in response to these changes.  Mrs. Obama has also publicly addressed the importance of these businesses to redirect their efforts from creative child marketing, and instead focus on increasing the nutrients found in these foods.

So what do you think? Will real changes be made with this new pledge, or will history merely repeat itself?

Sharing an article from Science Daily, which I tend to do frequently. Curious about your thoughts? Do you want to restrict calories?

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ScienceDaily (2009-12-29) — Scientists searching for the secrets of how calorie-restricted diets increase longevity are reporting discovery of proteins in the fat cells of human volunteers that change as pounds drop off. The proteins could become markers for monitoring or boosting the effectiveness of calorie-restricted diets — the only scientifically proven way of extending life span in animals.

Prevention magazine’s Rachel Meltzer recently covered some of the top foods you shouldn’t stay away from when trying to lose weight.  I spoke with her about why making a “no-no” list is not the best idea.  For those of you who know, putting something off limits ultimately makes you want it more!

Have a look at Rachel’s work:

http://www.prevention.com/foodsnottoditch/index.html

Is it possible? Would like to know your thoughts.

ScienceDaily (2009-11-18) — Eight percent of obese people misperceived their body size, believing they did not need to lose weight or that they could afford to gain weight. While those who misperceived their need for weight loss thought they were healthier than others their age, they had the same risk factors for heart disease as other obese patients. Those who misperceived their body size were less likely to exercise and see a physician than their counterparts who accurately perceived their body size.

http://www.sciencedaily.com/releases/2009/11/091117161008.htm

ScienceDaily (2007-10-04) — A lower metabolism, as well as slight changes in eating behavior, could explain the positive energy balance leading to being overweight in narcolepsy. Narcolepsy is a sleep disorder that causes people to fall asleep uncontrollably during the day. It also includes features of dreaming that occur while awake. Other common symptoms include sleep paralysis, hallucinations and cataplexy.

http://www.sciencedaily.com/releases/2007/10/071001081647.htm

We are now utilizing the Medgem to measure resting metabolic rate (RMR).  This helps us determine the number of calories patients require and is indicated for weight management and eating disorders, among other conditions.  When we know your RMR, our dietitians can determine the number of calories for your daily meal plans.  In addition, most insurance plans cover RMR testing.  Please email us if you would like more information.

Megem measures metabolism

An interesting animal (NB. not humans) study is out this month showing that eating certain types of fat may disrupt healthy or ideal appetite control/regulation.  The brain may not regulate your hunger like it should.   Expect more work in this area, and in the meantime, don’t stop eating fat.  Just keep an eye on portions and try to choose the healthier fats.

View a synopsis here: http://www.sciencedaily.com/releases/2009/09/090914110533.htm.

http://www.sciencedaily.com/releases/2009/08/090829092042.htm

ScienceDaily (2009-08-29) — Scientists have identified cells in the stomach that time the release of a hormone that makes animals anticipate food and eat even when they are not hungry. The finding, which has implications for the treatment of obesity, marks a landmark in the decades-long search for the timekeepers of hunger. The work reveals what the stomach “tells” the brain.

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So it’s not just willpower or environment or any one thing.  Hormones certainly play a part.