October Is Health Literacy Month:

Why Understanding Your Health Matters

Looking for a Halloween treat to satisfy your sweet tooth but stay on track with goals, and won’t send the kids into a sugar spiral? These adorable banana ghosts from Chiquita are a fun, fruit-forward alternative to the usual candy haul.

They’re simple to make and a fun activity for kids to help decorate. Try swapping in Greek yogurt to boost the protein content.

Fun Facts:

• A bunch of bananas is called a “hand,” and each banana is called a “finger.”
• Put green bananas in a paper bag to help them ripen faster – they release a natural gas that speeds up the process.

We asked the clinic staff to taste test two Aldi products marketed for their higher protein content. Here’s what the team had to say:

Park Street Deli Protein Pudding

• Flavors: Chocolate, Vanilla
• Protein Content: 15 g per serving (120 calories)
• Price: $1.39 per cup
• Overall Average Score (1=Horrible, 10=Delicious): 9.2
• 100% would recommend trying it

Our favorite comments:

• "Great alternative to a protein shake.”
• "These are actually really good!”
• “I even liked the vanilla, and I’m not a vanilla girl!”
• “Reminds me of Jell-O pudding cups; can’t taste the protein; no bad aftertaste.”
• “Great option for full liquid diet (for bariatric surgery patients) or a sweet treat in general.”
  

The Verdict: This product was enjoyed across the board. We find you GUILTY…of deliciousness!

Elevation Protein Puffs

• Flavors: Nacho Cheese, Jalapeno Cheddar
• Protein Content: 21 grams per serving (110 calories)
• Price: $2.99 per bag
• Overall Average Score (1=Horrible, 10=Delicious): 4.5
• 50% would recommend trying it

Our favorite comments:

• “Very protein-y; could use as croutons; jalapeno flavor is spicy!”
• “I don’t like spicy, so no go on the jalapeno.”
• “Enjoyable for a crunchy snack.”
• “Jalapeno very spicy, nacho cheese didn’t really have a taste. They kind of smell like dirty feet.”
• “Nacho had a nice crunch and decent taste at first, but bad aftertaste.”
• "Nacho is gross-gross, jalapeno is OK-ish.”

The Verdict: The jury was deadlocked on this one 50/50. Proceed at your own risk, if you dare!

With the turn toward chilly and rainy weather this fall, many of us crave comfort foods. October 17 is National Pasta Day, and contrary to popular opinion, you don't have to give up noodles to stay on track with your health goals. A few smart swaps can make pasta both satisfying and more nutritionally balanced.

Swap your noodles: Zucchini noodles, spaghetti squash, hearts of palm, and shirataki noodles are lower in calories and can pair well with classic sauces. Protein pastas made from chickpeas, lentils, or edamame offer more protein and fiber to keep you full longer.

Go whole grain: Whole wheat pasta has more fiber than regular pasta, which has an array of benefits, including better digestion, lowering cholesterol, blood sugar control, and keeping hunger in check.

Add veggies: Vegetables like spinach, broccoli, mushrooms, tomatoes, and peppers add volume and nutrients. Try to make vegetables at least half of your bowl.

Add lean protein: Chicken, shrimp, lean ground turkey, or white beans make pasta more filling.

Portion control: A typical pasta serving is about 2 ounces dry, or roughly 1 cup cooked, which is often far less than a restaurant plate.

Choose lighter sauces: Tomato-based sauces are usually lighter than cream sauces. For creaminess, try blending in plain Greek yogurt or puréed cauliflower. Use pesto and cheese sparingly, as the calories can add up fast.

Pasta can absolutely be part of a healthy lifestyle. This National Pasta Day, try a new swap for a lighter take on a classic dish!

This spooky season, let's talk about the part of you that's already full of creepy crawlies: your gut microbiome! Your digestive tract is home to something like 38 trillion bacteria. They influence a number of functions in the body, such as digestion, immunity, and even brain function through the gut-brain axis. It's not just "gut instinct"—there's real science behind that feeling. Consider these 5 quick tips to keep your gut from becoming a real horror story:

1. Eat a rainbow of fibrous plants: Aim for several different plant foods in your diet, including fruits, vegetables, legumes, and whole grains. They feed a diverse population of good bacteria in the gut.

2. Add fermented items: Foods like yogurt, kimchi, sauerkraut, and kefir introduce beneficial live cultures straight to your gut.

3. Cut back on sugary processed foods: Sugar lets the "bad guys" throw a haunted house party in your intestines—don't feed the monsters!

4. Manage stress and sleep well: Both directly impact your microbiome balance; poor sleep and chronic stress can knock it out of whack.

5. Stay hydrated: Water supports digestion and helps keep things moving smoothly through your system.

A quick note: high-fiber and probiotic-rich foods aren't a one-size-fits-all approach. For those with certain GI conditions such as Crohn's disease, SIBO, or IBS, increasing fiber or fermented foods too quickly can sometimes worsen symptoms like bloating. If you have a diagnosed digestive condition, talk with your provider before making major dietary changes.

🎉 Congratulations to our Ames-based provider Rachelle McCabe, DNP, ARNP, FNP-C, for earning the Certificate of Advanced Education in Obesity Medicine! This OMA (Obesity Medicine Association) certification is awarded to practitioners for expanding their expertise in evidence-based obesity treatment.

🙌 Support Group: Connect with others on a weight loss journey in our virtual support group moderated by dietitian Kathryn Flynn. 
Email connections@iowaweightloss.com to sign up for reminders. 
Upcoming sessions via Zoom:

• Wednesday, October 14^th @ 5:00 (Q&A)
• Thursday, October 22^nd @ Noon (Macros: What is Right for Me?)

IowaWeightLoss.com

515-327-2000