April 2017 
Dear Valued Member, 
 
This issue is all about fiber! Learn from registered dietitian and nutrition expert-Julie Gormley-about how fiber helps keep disease at bay by feeding the bacteria living in your gut. Discover new ways to increase your fiber intake today with one of our featured recipes. Keeping meal planning fresh and fun is a great way to stick with any healthy eating plan. 
 
Are you trying to prevent diabetes? Be sure to have your A1c (blood sugar) lab test rechecked six months after starting any new exercise regimen.
  
Wishing you health and happiness,
 
Your Registered Dietitian Team at Kaiser Permanente
 
"Watch your thoughts, they become words. Watch your words, they become actions. Watch your actions, they become habit." - Lao Tzu



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Fiber Feeds a Healthy Gut
 
Julie Gormley MS, RD, CNSC
Registered Dietitian, Kaiser Permanente
 
A fiber-rich diet has been proven to: lower your risk of developing cardiovascular disease; lower your body weight; help with blood sugar control, and; improve bowel regularity.
 
Whew! Who knew that feeding your gut could aid in preventing diseases? Let's take a deeper look into what fiber is, and how it is able to benefit your health.
 
Fiber fights diseases
Fiber is the indigestible part of plant foods and is only in foods of plant origin. (Think of whole fruits, vegetables, beans, nuts, and whole grains.) The fiber you eat is food for the many bacteria that live in your gut. When the bacteria are starved of fiber, your gut may become more susceptible to disease. Recent studies suggest that imbalances in gut bacteria may contribute to obesity, cancer, and inflammatory bowel disease.
 
The many health benefits of fiber are from eating the whole foods rather than supplements or pills. Fiber works by absorbing many times its weight in water. Drink plenty of water to keep your waste moving smoothly.
 
How much should I eat?
Women should have at least 25 grams per day and men should have at least 38 grams per day. Most Americans fall short on this nutrient, averaging only 15 grams per day. On the Nutrition Facts label, look for the amount in grams under "Total Carbohydrate". If you are using a tracking program to record the foods you eat (e.g. MyNetDiary), pay attention to your daily fiber intake. Aim to meet and exceed the recommended amounts for better health!
 
It is important to increase the amount of fiber you eat gradually to avoid gas and bloating.
 
If you suffer from Irritable Bowel Syndrome (IBS), increasing certain foods with fiber may cause an increase in your symptoms. A registered dietitian can work with you to figure out which high fiber foods may be triggers for you. Call 303-614-1070 (TTY 711) to make an appointment.


Fiber-Friendly Meals Throughout the Day
 
Breakfast:
  • Add 1/8 of an avocado as a spread to your toast or a topping for your egg.
  • Add chia seeds or flax seed/meal to your smoothie, yogurt, or oatmeal.
  • Add more berries or other whole fruit to your plate.
  • Choose a high-fiber breakfast cereal (5 grams of fiber per serving or more).
  • Top cooked oats with a sprinkle of nuts and berries.
  • Have a serving of nuts or nut butter. These contain both fiber and plant protein.
  • Sauté a handful of veggies (like spinach, tomatoes, and peppers) in with your eggs.
  • Buy whole grain or whole wheat breads, or English muffins. Top with 1 tablespoon of nut butter or 1/8 of an avocado.
Lunch:
  • Choose a green salad with a vinaigrette dressing as your meal or a side.
  • Choose a side of bean salad or quinoa salad.
  • Make the switch to whole grain bread or use a whole wheat tortilla to make a wrap instead of a sandwich.
  • Stuff your sandwich with veggies like lettuce, spinach, and cucumbers.
  • Trade your bag of chips for the natural crunch of raw veggies (like carrots, celery, peppers, cucumbers, or grape tomatoes).
  • Try a broth or tomato-based soup with plenty of veggies, legumes such as lentils, and whole grains like bulgar, barley, and wild rice.
Dinner:
  • Add a serving of beans and legumes to your plate.
  • Make half your plate veggies; include salads and roasted vegetables.
  • Make your starchy sides the whole grain variety, such as wild rice, brown rice, whole wheat pasta, quinoa, or potatoes with the skin.
Snacks:
  • Choose a serving of nuts or seeds while being mindful of the calories.
  • Choose a serving of whole grain crackers.
  • Enjoy whole fruit with the skin.
  • Popcorn is a whole grain, but limit the added fat and salt if you choose this snack.
  • Try raw veggies and pair with hummus.
Weight Management Programs

Based on successful strategies, this 1-year program provides the tools needed for weight loss and diabetes prevention. Classes are offered throughout the Colorado region. To register for a class, call 303-614-1070 or 1-800-218-1059 (TTY 711).

Get paid to achieve a healthy weight when you visit a Weigh and Win kiosk at least once every 90 days to track your weight.
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Resources, Recipes, and Cooking Tips
Nutrition Services| Kaiser Permanente | Phone | Email | kphealthyme.com