Wed, 31 May 2023 17:53:19 -0700WeeblySun, 12 Feb 2017 08:00:00 GMThttp://www.helainekrasner.com/blog/healthy-hint-4-eat-more-fiberFiber is essential for good health and is especially helpful for weight management. Diets rich in fiber have been linked to many health benefits including bowel regularity, lower cholesterol levels, improved blood sugar control, and a healthier body weight.
Fiber is considered a carbohydrate and is found in plant foods such as vegetables, fruit, whole grains, beans and legumes, nuts, and seeds. Although humans lack the digestive enzymes needed to break down all the fiber we eat, some fiber provides fuel for intestinal bacteria that perform important functions in our body.  This fermentable fiber is also referred to as prebiotics due to its important role of supporting healthy bacteria, also referred to as probiotics.  Good sources include asparagus, artichokes, bananas, oatmeal, and legumes. 

Fiber in whole foods is referred to as dietary fiber while fiber added to processed foods is called functional fiber.  It’s best to get fiber from whole foods. Don’t be fooled by unhealthy snack foods that contain added fiber in an attempt to make the product appear healthier than it really is. Whole foods contain a combination of soluble and insoluble fiber. Soluble fiber attracts water and turns to a gel. This slows digestion and gastric emptying, which helps you feel full. Soluble fiber can also help lower blood sugar and cholesterol. Common sources include oatmeal, nuts, beans, lentils, apples, and blueberries. Insoluble fiber is beneficial due to its ability to add bulk and softness to stool, which helps decrease transit time and decreases the risk of constipation. Common sources include whole wheat, brown rice, legumes, carrots, cucumbers, and tomatoes.

How much fiber is recommended?

• 25-35 grams/day depending on age and gender
• A general guideline is 14 grams of fiber per 1000 calories consumed

Most Americans don’t consume enough. Aim for at least 2 ½ cups of vegetables and fruits daily. More is even better. It can be challenging to get enough dietary fiber after bariatric surgery.  Consider a fiber supplement if you are unable to tolerate food sources, but check with your doctor for the product that’s right for you.
How to get more fiber:

• Add vegetables to meals.
• Snack on fruits and vegetables or a handful of nuts.
• Eat more beans. They’re also a good source of protein!

 Helpful tips for increasing fiber intake:

• Increase gradually over a week or so to avoid possible unpleasant symptoms such as bloating, cramping, and gas.
• Consume sources throughout the day rather than all in one meal.
• Be sure to increase your fluid intake to help the extra fiber move through.

https://weightlossmattersblog.wordpress.com/2017/01/27/whats-all-the-fuss-about-fiber/ 
]]>Thu, 29 May 2014 19:19:37 GMThttp://www.helainekrasner.com/blog/healthy-hint-3-reduce-sugar-intakeI recently went to see the movie Fed Up which, in case you haven't heard about it, is a documentary about how sugar is the cause of the obesity epidemic and how government has aided and abetted industry's pervasive and successful attempt to increase our consumption of their sugar-laden products, causing most of us to become fat and sick.  I know that was a mouthful (no pun intended) and a lot to take in, but so was the movie.  The most disheartening part for me was the highlighting of the heavy hand industry wields in our nations politics and food policy, a fact many of us are unaware of but need to know.  The second most disturbing theme of this and similar types of movies was the portrayal of morbidly obese children as victims of a neglectful government, rather than neglectful parents.  In one disturbing scene, a sobbing mom says she knew she had to make a choice between buying candy bars and the health of her child.  Really?  This should be a no-brainer, not a major dilemma.

To be sure, government has a role in protecting us and should be using our tax dollars to provide that protection, rather than doling out corporate welfare.  But as citizens, we have a responsibility to seek out factual information and hold our government officials accountable.  We are also responsible for what we choose to put in our bodies or on our dinner table.  We vote with our forks and with our wallets every day.

The takeaway:
Sugar is toxic at the levels most of us are consuming it.  Sugar has addictive properties and affects the brain similar to heroin and cocaine.  The American Heart Association issued a general guideline of no more than 6 teaspoons daily of added sugars for women and 9 teaspoons for men.  (Added sugar excludes the sugar naturally found in fruit and milk.)  One teaspoon of sugar is equal to 4 grams of sugar, which is easy to identify on a food label.  Keep track of your sugar intake for 3 days to see how you compare to the guideline.  That would be 24 grams of sugar for women and 36 for men.  Unfortunately, much of the sugar we are consuming may be coming from food without a label, such as in restaurants, prepared foods, and sweetened beverages we purchase on the run.  Also, we may not think to check a label on foods not expected to contain sugar like bread, pasta sauce, or salad dressing.  If you are diligent you will be shocked to learn where sugar has been hiding, in plain sight.  And to answer your question, no matter what name it goes by, too much sugar is bad for you, even in more natural forms like honey, maple syrup, and agave nectar. 

Tips:
Some words that identify added "sugar" on ingredient lists are high fructose corn syrup, corn syrup, dextrose, evaporated cane juice, malt syrup, honey, maple syrup, molasses, sucrose, glucose, brown rice syrup, agave, and even fruit juice concentrate. 
   
Final Note:
Artificial or no/low calorie sweeteners are not better, because they may affect the body in similar ways as sugar and do not help reduce cravings for sweets.  In addition, they cause gastrointestinal symptoms like gas, bloating, and diarrhea in sensitive individuals.  The best strategy is to gradually reduce added sugars, giving your body and taste buds time to adjust.  Eventually you will be able to appreciate the natural sugars present in food.
]]>Sun, 13 Apr 2014 19:18:53 GMThttp://www.helainekrasner.com/blog/healthy-hint-2-move-moreFitting in Fitness
A common stumbling block many people face is making the time to exercise.  Inability to carve out chunks of time from a busy schedule to get to the gym derails many attempts to increase one’s level of physical activity.  It is important to know that fitting small bouts of physical activity into your day can be a good strategy toward meeting your fitness goals.  In fact, recent studies show that an overall active lifestyle approach, compared to the traditional structured exercise approach, may be just as beneficial in improving health outcomes, including successful weight loss.  A recent study in the online scientific journal PLOS ONE provides additional evidence that the amount of time spent sitting has a negative effect on insulin resistance and blood lipid levels, two major risk factors of cardiovascular disease and type 2 diabetes.  Even individuals who engage in regular exercise up to an hour a day are at greater risk, if the remainder of the day is spent sitting.  Aim to minimize the amount of sitting time, and reap the benefits of greater health and more calories burned.

Tips for squeezing more physical activity into your day:
1.     Rule #1: Don’t sit when you can stand.  Don’t stand when you can walk. Don’t stroll when you can walk briskly.
2.    Choose the stairs as often as possible.  You can even walk when using the escalator.  Just because the stairs are moving doesn’t mean you can’t move as well.
3.     Catching up with family or friends can be combined with a physical activity, like a walk in the park or along the beach.  Most people will appreciate a chance to be more active, too.
4.     Park farther away from your destination.  It’s a simple strategy that can really add up.
5.    The best kind of activity is one that doesn’t feel like a chore.  Find activities you enjoy, and you’ll be more likely to do them.  As long as you’re moving, it counts.
6.   Combine catching up with your favorite TV shows with catching up with your exercise.  Whether you choose to march or jog in place or do simple calisthenics, this is a great way to make exercise time something to look forward to.
7.   Wear a pedometer and aim for 10,000 steps per day.  This is an inexpensive and easy way to monitor your activity level.
8.   If you have a desk job, take short walking breaks throughout the day. Walking on your lunch break is a great idea, too.  Even a short walk is better than no walk and will help you feel refreshed.

]]>Wed, 12 Mar 2014 19:20:17 GMThttp://www.helainekrasner.com/blog/healthy-hint-1-enjoy-your-foodHello friends!  Welcome to my very first post on my blog Helaine's Healthy Hints.  Let me start by saying it's time to STOP THE MADNESS!  I think we all need to take a step back from the incessant chatter and debate on which are the BEST foods to eat and which is the BEST diet.  The science on diets is constantly evolving so today's prince may be tomorrow's pariah.  What we need to focus on, what I find is lacking among people, is the pure simple enjoyment in the experience of eating.  We eat succulent salmon, not omega 3 fatty acids.  We savor a creamy yogurt parfait, not calcium and vitamin D.  What I find all too often is that people are so concerned about what they should be eating (something they assume won't be satisfying because it's, you know, healthy) that they can't enjoy what they do choose to eat.  For god's sake, if you're going to order that cheeseburger (and of course, I hope you don't) savor every bite like it's your last.  Allow yourself to experience the flavor, texture, and aroma.  Take small bites and chew slowly.  Take notice of when your hunger abates so you can stop eating before that sickening overeating feeling sets in, so often followed by guilt and regret.  Yes, it is OK to leave food on your plate!  In fact, I recommend it as an exercise to break people of the "empty plate" habit.  Try it at your next meal.  Be present.  Eat mindfully.  Appreciate your food.  And this may sound radical coming from a dietitian nutritionist, but the occasional cheeseburger can be part of a healthy diet.  Hope to hear from you soon.  I invite you to share what you think is the best or worst food trend.
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