Tag Archives: diet

CHI Health Food and Nutrition Services

Are You Getting Enough Fiber?

Nutrition, Wellness

First of all why do we even need fiber?  Adequate fiber in the diet is important in normalizing bowel movements and maintaining bowel integrity.  Fiber also can contribute to lowering blood cholesterol and controlling blood sugars.  Fiber also keeps our body feeling fuller longer so we tend to eat less which helps us achieve or maintain a healthy weight. How are we supposed to know how much fiber to have?  It is recommended that women should get at least 21-25 grams per day and men 30-38 grams per day.  Those who are 50 years or younger should aim for the higher end of this range.  Check with your dietitian before consuming a high-fiber diet.  There are some situations where a … Continue reading

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Mary Teague RD, LD

Barbecuing While On a Diet

Nutrition, Weight Management, Wellness

It all starts with Memorial Day, then there is the Fourth of July, followed by Labor Day and picnics with family and friends all summer long. Grilling and barbecues are an excellent way to kick-start a healthy spring and summer by making a few adjustments to the typical fare of hamburgers, hot dogs, mayonnaise-soaked salads and chips. Here are some tips for healthful, guiltless grilling. Marinate the leaner cuts of meat for more flavor with less fat. These are some leaner choices: Eye of round Top round steak Bottom round roast Top sirloin steak Round tip roast And these are other options, slightly higher in fat, but packed with flavor, include: Flank steak Tri-tip roasts Of course skinless chicken and … Continue reading

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Theresa Link, RD, LMNT

Living with IBS: How to Stay on the FODMAP Diet Bandwagon


Living with irritable bowel syndrome (IBS) can range from a mild annoyance to complete debilitation. As a sufferer of this syndrome myself, I understand the largest frustration is often due to the fact that the cause is unknown. Until recently, many physicians believed that IBS was all in your head. Since no physical evidence of disease is found, it’s difficult to determine the cause of symptoms and the best course of treatment. And while there is certainly a brain-gut connection with IBS, the syndrome is not just all in your head – these symptoms are very real. A diagnosis of irritable bowel syndrome can be very frustrating. “Nothing’s wrong” they say. “Colon looks good!” they say. But you know something’s … Continue reading

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Mary Stuhr RD, LD, CDE

Dried Beans – the Humble “Super Food”

Nutrition, Wellness

Beans deserve a bigger place in our diets. Many countries have high intake of beans. In eastern and southern Africa the annual per capita consumption of beans is 110 pounds. In the U.S.A, it is a mere 7.2 pounds. Beans are a “super food” because of the many benefits from consuming them: Lowering risk of colon cancer Reducing blood cholesterol, as well as LDL or “bad cholesterol,” a leading cause of heart disease Lowering the risk of type 2 diabetes Improving diabetes control for existing type 1 and 2 diabetics Strengthening the immune system Using a variety of beans including those rich in color such as red kidney beans, pinto beans and black beans is one strategy to increase antioxidant content of diet. … Continue reading

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Liz Foxhoven MA, RD, LMNT

Good Mood Foods

Mental Health, Nutrition, Wellness

Our bodies are a chemical factory. We use our foods to build muscle, fuel growth and movement, heal damaged cells, fight infection, and much more. So it only stands to reason, the foods we eat can influence how we feel physically, mentally, and emotionally. As the computer term GIGO stands for “Garbage in…Garbage Out”. Have a chef salad for lunch feel one way, have a Big Mac and large fries, feel another way. Manage Your Diet, Manage Your Moods: Eat regularly: 3 meals per day or 6 small meals per day. Don’t skip meals, especially breakfast! Eat a Well Balanced Diet: Refer to Choose My Plate Consume caffeine and alcohol in moderation if at all! Downer: Sugar and Simple Carbohydrates. Junk foods earn their reputation. … Continue reading

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