Fiber, Fiber Everywhere!

Many of my clients suffering from gastrointestinal and digestive problems have been told by their gastroenterologist to increase their fiber intake. They go out to Giant and buy Fiber One® bars and Benefiber® and come back to me complaining of an upset stomach. Let me break it down for you: all fiber is not created equally.

Research has shown that the fiber naturally found in beans, lentils, raw nuts and seeds, skins of fruits and vegetables, and whole grains (100% rye, brown rice, old fashioned oats, quinoa) do have numerous health benefits including lowering cholesterol, reducing constipation, decreasing risk of diabetes and heart disease. This research cannot necessarily be extrapolated to include the added fiber found in a lot of foods. Scan the rows of the grocery store and you will find yogurt, cottage cheese, cereal, cookies, sweeteners, and even water with extra fiber. These fibers can be termed “functional fibers” and include chicory, inulin, polydextrose, resistant maltodextrin, oligosaccharides, fructooligosaccharides, and methylcellulose. Fiber One® brand, for example, generally uses a combination of barley flakes and chicory root extract (not to mention high fructose corn syrup and partially hydrogenated oils).

Now some functional fibers do have their benefits, but if you rely on these manufactured, processed products for your fiber intake, you are kidding yourself. Psyllium husk (e.g., Metamucil®), can help with constipation and is cholesterol-lowering. Inulin (aka “chicory root extract”) is a prebiotic, meaning it provides food to healthy bacteria in the gut but its possible effect on disease risk reduction is still unknown. An isolated fiber ingredient called “maltodextrin,” conversely, is less likely to have an effect on digestive regularity or disease prevention, though more research is needed. Additionally, if your gut is not used to a bolus of fiber, you will experience gas or pain. Instead of adding a bar to your diet, slowly increase fiber with these tips:

1. Mix ground turkey with black beans
2. Switch from white rice to brown rice or quinoa
3. Aim for apples and pears instead of bananas and orange juice
4. Add nuts and berries to old fashioned oatmeal
5. Choose 100% whole grain bread
6. Leave the skins on your fruits and veggies and eat them raw once in a while
7. Make a dip from lentils or add them to your soup

You can surely meet your fiber needs without relying on manufactured products and gain the health benefits - it kills two birds with one stone.

Inside the Mind of a Successful Dieter

An interesting new study shows that the right frame of mind is key to losing, and keeping, weight off. O Magazine summarized the research in their 2010 issue. Basically, by reprogramming your focal brain quadrant, you are more likely to be successful, and remain successful, at weight loss. Quadrant B participants lost, and were able to keep off, the most weight.

• "A" quadrant (upper left): People who favor this area are analytical, mathematical, logical problem solvers. Drawn to statistics and the workings of machinery, they can overanalyze a situation so much, they have trouble taking action.
• "B" quadrant (lower left): These people are controlled, methodical, disciplined, sticklers for structure and routine. Punctual and neat, they always have a plan, timetable, and calendar with appointments penciled in.
• "C" quadrant (lower right): Lower-right thinkers are emotional, spiritual, and focused on people and human connection.
• "D" quadrant (upper right): "D" types are strongly visual and easily bored, attracted to new ideas, fun, and risk taking.

Study participants who had "found a coach, mentor, or guide for the journey, had pulled back and separated somewhat from his or her old environment, and then was 'reborn' into a different way of life" were the most successful. "The newly thin person became a leader rather than a follower, a change that opened the door to further goals and achievements, often in fields completely unrelated to weight loss." This is where your dietitian comes in - we are your coaches, your motivators, and can help reprogram your mind frame. Successful subjects also had another common element - they all incorporated a meditative, or stress reliever, element into their lives that helped them reform from old behavior. This research backs up the mind-body work that EB Nutrition also does with our clients. Click through to the O article to read specific examples for reprogramming each quadrant.

FREE Biofeedback Testing!

EB Nutrition is having wonderful results helping people balance their systems and restore health. Our gift to you for the holidays is a FREE 7 Point Evaluation. What is biofeedback? This is a perfect opportunity to find out. We will measure the frequency of the seven major organs by checking their correlated AcuPoints. The AcuPoints indicate an interpretation of a single meridian system pathway. With this information we will be able to give you preview of your health report card. This test is a great way to visually see your health status (see picture) and determine the primary location and need for change.

Ready for your FREE 7 Point Evaluation? Call Kristin at 301-231-0026 to schedule your test date and time.

Wellness Webinar

12 Tips to Surviving Holiday Eating

with Melissa Majumdar, RD, LDN, CPT

Thursday, December 16, 2010

12:15 - 1:00pm ETD

Sign-up now - spaces are limited to the first 15 participants!

Give the gift of wellness to a friend or family member.

$10 for 45 minutes of nutrition and health tips = great holiday deal!

• Survive the holidays without gaining weight
• Attend potlucks and get-togethers without unbuttoning your pants
• Keep stress to a minimum this holiday season
• Learn the rules of holiday eating
• Gain perspective on holiday indulgences
• Step-by-step guide to being in the moment
• Leave with recipe ideas in hand!

BioMeridian Biofeedback Testing is Here!

EB Nutrition has started scheduling for the Biofeedback testing! The biofeedback test measures the level of function of the entire body system and is a very useful tool in determining the root cause of disease and supporting the metabolism. This test is actually less expensive than our food allergy test, and can check over 1,000 different systems in the body. The Biofeedback machine is an FDA approved device that was actually featured in the Mayo Clinic's 2011 Guide to Alternative Medicine. The test works similar to an EKG machine or the bio-electrical impedance body fat scale. While the EKG machine measures heart frequencies and the body fat scale measures water frequencies in the body, the Biofeedback machine measures the frequencies of all of the organs and glandular systems in the body and is able to determine if there is healthy function, inflammation or degeneration. Let us know when you are ready to schedule!

Remember to Give Thanks

Thanksgiving is a time for giving thanks, celebrating with friends and family, and EATING! And there is usually a lot of eating at that. In the American culture, and many other cultures, food is part of every celebration. I urge you to keep it part of the celebration, but to readjust your focus away from food being the center of the celebration. When gathered on Thursday, think about what the holiday really means to you. Engage in conversations instead of engaging in the appetizers. Put your fork down, breathe, give thanks, and pick it back up. Catch up with your cousin before going back for seconds, and maybe, just maybe, the break will allow your stomach to catch up and realize you don't need the second helping. Help with the dishes instead of helping "clean-up" the sweets table. Finish your meal with a reflection on all that you have to give thanks about and you will feel satisfied - just give yourself the chance.

Low Fat Diets Could Increase Heart Disease Risk

Nutrition experts are suggesting what EB already knows...and practices! EB Nutrition food plans focus on the balance of complex carbohydrates, lean proteins, and healthy fats. Mono- and polyunsaturated fats are integral for key functions within the body including hormone production, vitamin absorption, organ protection, satiety, and energy production.

The difference in benefits lies in the type of fat. Saturated fats, which are solid at room temperature, are given their name because they are "saturated" with hydrogen molecules. Unsaturated fats contain one (mono) or many (poly) double bonds, giving them more fluid properties. Because saturated fats are solid, they tend to congregate and collect on artery walls, therefore increasing risk for heart disease. One more fat to consider, trans fats, are even more detrimental to health than saturated fats. These man-made fats are chemically a shape that the body does not recognize and therefore has a hard time processing, leading to inflammation and heart disease.

On the other hand, by skimping on fat, as this article suggests, we end up over consuming carbohydrates and sugar. This can lead to weight gain, a huge risk factor for heart disease, as well as insulin resistance and possibly type II diabetes, an even greater risk for heart disease. Furthermore, excessive carbohydrate consumption contributes to elevated triglyceride levels, which is one blood marker used to assess heart disease risk.

In conclusion, don't low-anything in your diet. Moderation is key to health, and by balancing these vital macronutrients, you can achieve balance within your body - both physiologically and emotionally.

Holiday Eating

The holidays get busy and we forget to eat. Skipping meals, especially breakfast, is one of the worst things you can do for your metabolism. Whenever your body does not have enough energy, it slips into conservation mode. Going a long time without eating, more than three or four hours, is actually counterproductive towards weight loss. Your metabolism down-regulates in order to make up for the lack of energy (calories) being consumed. When you are planning a day of holiday shopping or cooking, start the day of with a balanced breakfast. Then, make sure to pack a non-perishable snack for a couple hours later. Try this smoothie recipe to keep yourself in the holiday spirit and energized for all the holiday activities. It will also help keep you away from all those holiday goodies!

Pumpkin Smoothie
Yield: 2 servings

Ingredients:

1/2 cup pumpkin puree
1/2 very ripe medium-sized banana
3/4 cup 0 or 2% Greek yogurt (I recommend Fage brand)
1 tbsp agave nectar
1/2 tsp pumpkin pie spice
1/4 tsp vanilla extract
1 cup crushed ice

Preparation:

1. Place all ingredients in a blender and puree until smooth, making sure the ice is completely crushed.

Per 8-10 ounce serving: Calories 167, Calories from Fat 5, Total Fat 0.7g, Cholesterol 2mg, Sodium 74mg, Carbohydrate 34g, Fiber 3.1g, Protein 6.6g

For more balanced breakfast ideas, visit ebnutrition.com.

Follow us on Twitter!

EB Nutrition wants to keep you up to date on nutrition and fitness information, so we've joined the social networking site, Twitter, to provide you with up to date health tidbits, keep you informed about EB Nutrition events, and to connect you with other health-conscious people. You can also check out our Facebook page and participate in discussions, become a fan, and tell us what you are interested in and how we can meet your health needs. Who knows, maybe someone else is also wondering if they ate a healthy snack or which vitamins they should take everyday!

Liquid Calories

Wednesday's Kojo Nnamdi show on WAMU 88.5 FM discusses "the war on soda and high fructose syrup."

"'Soda taxes' and other measures are popping up across the country. But other beverages, including sports drinks and "healthy" bottled teas, can pack nearly as much sugar as a root beer, and often don't deliver the health benefits their labels promise. We explore the "liquid calories" Americans are consuming, and how they're affecting our health."

Guests
Scott Kahan
Co-Director, George Washington University Medical Center Weight Management Program.

Lisa Katic
Registered dietitian, Principal, K Consulting, food industry advisor

Ben Moscovitch
Associate Editor, Inside Health Policy

What is your opinion of the soda tax? Learn more about the soda tax in Washington, DC, and Baltimore area. Post your thoughts. They have my vote - tax away!

Liquid calories. The Kojo Nnamdi Show. Published October 20, 2010. Accessed October 21, 2010.