Fiber. According to an article just published in the Journal of the American Dietetic Association, some of the current "popular" diets fall short when it comes to certain dietary requirements. Especially disconcerting are those with little focus on fruits and fiber. Along with helping with weight loss, diets low in fat and high in fiber are associated with multiple health benefits.

Dietary fiber is either soluble or insoluble. A low cholesterol diet rich in both soluble and insoluble fiber, when combined with an active lifestyle, helps with a number of health issues: constipation and other bowel problems, lowering LDL cholesterol and blood pressure, reducing the risk of coronary heart disease, and more. Soluble fiber, for instance can effectively slow the digestion and absorption of carbohydrates, which may help regulate blood sugar-which can be particularly helpful for those managing diabetes or prediabetes. It can also aid the body in eliminating dietary cholesterol. And although fiber is a carbohydrate, our digestive system doesn't break it down into glucose, effectively slowing digestion. Thus people can feel fuller sooner and stay full longer.

The National Cancer Institute recommended intake of fiber is 25-30 grams per day. Currently, most Americans barely consume half of the recommended amount. Adding fruits and vegetables and whole grains are the most common suggestions for increasing your fiber intake. You might be surprised at the fiber content of some raw foods. Many foods commonly associated with with high fiber content, such as whole wheat bread and carrots, actually contain only 1 to 4 grams per typical serving. A good source of fiber contributes about 2.5 grams per serving, 10% of the recommended daily value. Foods with 5 grams per serving are excellent sources, providing 20% of the DV.

Listed below are some foods and their fiber content:

1. Health Management and Nutrition Coconut Bar 1 bar 150 cal 7 grs of fiber
2. Royal red kidney beans 1/2 cup 108 cal 6.62 grs of fiber
3. Raspberries, raw 1 cup 60 cal 4.88 grs of fiber
4. Popcorn, air popped 3 cups 90 cal 3.63 grs of fiber
5. Apple, raw (with skin) 1 med 72 cal 3.3 grs of fiber
6. Oat bran muffin 1 med 154 cal 2.6 grs of fiber
7. Broccoli 1/2 cup 22 cal 2.34 grs of fiber
8. Bananas 1 med 105 cal 2.31 grs of fiber
9. Whole wheat bread 1 slice 86 cal 2.17 grs of fiber
10. Peanuts, dry roasted 1 oz 165 cal 1.94 grs of fiber
11. Carrots, raw 1 med 25 cal 1.7 grs of fiber

Am I saying rush out, buy and eat 4 of our bars a day, no but what I am saying is that our bar is one of many ways you can get your fiber and we give you more bang for your caloric buck.

Sources: Food Finder, ESHA Research, USDA SR 19, as reported online at the NutritionData Nutrition Facts and Calorie Counter (http://www.nutritiondata.com/)


Gene C.

Now that the Holidays are just around the corner Jan and I felt that offering gift certificates would be a good idea for those of you who have friends or relatives that "have it all" or are very difficult to shop for. As a matter of fact gift certificates are appropriate year round since we all have birthdays, anniversaries, promotions at work, accomplishments in sports and you get the idea.

These certificates can be found on our website and are available in denominations of 25.00, 50.00, 75.00 and 100.00 each. We will send them directly to the recipient you designate in a classy envelope with a card or we will send them to you so you can use it as a stocking stuffer or any other way you choose. Also, you can order product for your loved one and we can include an added gift certificate with the order in the same box. Do it any way you choose. Just let us know how you want it done and we'll do it.



Gene C.

Most bars claim to provide "energy" to fuel physical activity. "Energy" is just really a fancy word for the calories derived from protein, carbohydrates and fats. Most of us do not exercise intensely enough to need more protein, carbohydrates or fat than we can obtain from our diets.

Carbohydrates are recommended pre-exercise for sustained energy and a combination of carbohydrate and protein to replenish depleted muscle energy stores post-exercise. However, for someone trying to avoid weight gain, an energy bar is not the best way to fuel a 30-60 minute workout. An energy bar before or after an exercise session, won't do anything real food won't do. And real food is apt to be more satisfying.

FOOD FOR THOUGHT:
For the 240 calories (which is quite high in comparison to our bars) in some energy bars, you can eat an apple and half a turkey sandwich with lettuce, tomato and light mayo.

Bars are good to have when "on the run" (aren't we always?) so meals are not missed. Eating a bar that does not pack a lot of calories (ours are 150-170) is a convenient way to keep from getting too hungry and eating too fast or too much later. In consuming a bar to "hold over" until the next meal and keep from getting too hungry, look for a bar with 150-200 calories. It is O.K. to choose a bar that is not extremely high in protein. (10-15 grams is fine) Make sure your next meal will be mainly protein foods. Keep in mind that 1/4-1/2 bar may just do the trick. Save the rest for another time. The idea is to keep from getting too hungry until the next meal, but not make yourself too full for the meal.

It's a good idea to always have a bar in your purse or briefcase (computer bag) , just in case you find yourself in a situation where you might be late for your meal or might miss it. A bar is also a good idea when traveling-airplane food or snacks are not always diet friendly.

In closing I leave you with this thought: If you have a craving for something sweet, our protein bars have a nutritional edge over candy, since they are much lower in fat and sugars than candy bars. And our bars are less likely to cause a quick sugar surge followed by a sharp drop in blood sugar, which causes hunger.


Gene C.

Energy bars were created to fuel endurance athletes but they have morphed into a confusing array of varieties: protein bars, cereal bars, snack bars, nutrition for women bars, low fat bars, low carb bars, and low in carb bars. Companies that market these bars promise world class energy, complete nutition, more muscle, and weight loss or maintenance. Some bars are marketed as meal replacements and some as snacks. According to Consumer Reports, Americans spend more than 1.4 BILLION a year on such bars.

LOOK AT THE INGREDIENTS (I can't say this enough and I can't remind you often enough)

Not all bars live up to their "good for you" image portrayed by their ads. Labels can sometimes be a poor guide to what these bars really contain.

Some bars derive most of their calories from the same nutrient, although they are marketed differently. For example, the Power Bar Performance marketed as an energy bar, derives almost 80% of it's calories from carbohydrates. The Balance Bar, also marketed as an energy bar, provides a 40-30-30 ratio of carbohydrate-protein-fat popularized by the Zone Diet. These bars are very different when it comes to their energy source, yet many people use them interchangeably.

Cereal Bars like Quaker Low Fat Chewy Granola or Kellog's Nutrigrain Cereal Bars are marketed as cereal bars. Yet both have very little of the fiber (only 1 gram per serving) or protein found ina bowl of high-fiber cereal and milk. (our coconut bar has 7 grams of fiber)

Bars like Carb Solutions and Met-Rx are marketed as high protein bars, but they contain fully saturated fats like palm-kernal oil. The Met-Rx Plus Bar contains 6 grams of saturated fat, more than than the 5 grams found in a pack of Reese's Peanut Butter Cups. (that does not mean that you should have the Reese's instead) Some of the high protein low carb bars also contain partially hydrogenated oil, which indicates the possible presence of trans fats.

Some bars are full of high fructose corn syrup. Many can have as much as 7 teaspoons of sugar. That is half the amount of sugar found in a can of soda ( 12 teaspoons of sugar) and more than 6 1/2 teaspoons if sugar found on ia pack of Peanu M & M's. (no you can't have them either)

Sometimes the only difference between a candy bar and an energy bar is the vitamin and mineral fortification. Most bar fortification will exceed 100% of the Daily Value for any vitamin and mineral. Check labels and remember that you are getting vitamins and minerals already from from your daily vitamin and mineral supplements.

Most bars don't contain "extras" such as caffeine, ginseng, or guarana which are stimulants; but some bars may. Make sure you scrutinize labels to avoid bars with unecessary or questionable additives.

It is difficult to find bars that contain mainly natural products since additives extend the shelf-life of the product. Look for bars that are low in saturated fat and sugars. If you go to our website http://www.myhealthmanagement.com/ you will find that our bars are about as healthy as it gets regardless if you are trying to lose weight, build muscle or just trying to live a longer and healthier life. Oh yea, also if you want a sexy body. LOL

Gene C.
www.healthmanagement .com

Adequate protein is crucial after bariatric surgery. Due to the rapid weight loss, it is important to obtain adequate protein through diet to maintain lean body mass. The first few months post surgery, the easiest way to consume protein is by drinking protein shakes. Protein shakes are easy to drink and will provide the most protein per volume.

Protein shakes should supplement the diet at least until 65-70 grams of protein can be consumed via food alone-that may take several months. Some bariatric programs encourage people to stop drinking protein shakes as soon as possible, stressing the importance of getting the digestive system used to food again. I would discourage anyone to stay on protein shakes only for an extended period of time. The digestive system will take long to adjust to food again. But protein shakes should be used to supplement the diet indefinitely.

Since little is known about the exact amount of protein that is absorbed via the gut after gastric bypass surgery and most people do not eat perfectly every day, having a protein shake (regardless how far out one is post-operatively) is a way to insure adequate protein intake. Just be creative and enjoy something different every day.



Gene C.

Following bariatric surgery, a diet high in protein is preferable in an effort to maximize body fat loss and maintain lean body mass (muscle). A study published in the Annals of Internal Medicine on May 2004, showed that a high protein, low-carbohydrate diet does not promote higher weight loss but does promote higher body fat loss. During active weight loss, study participant's serum triglyceride levels decreased more and HDL cholesterol (good cholesterol) increased more.

Carbohydrates are the body's preferred energy source. By restricting carbohydrate intake, the body is forced to use your fat stores for energy. However, the American Heart Association guidelines should be kept in mind. Total protein should not exceed 100 grams a day. The selected protein foods should not contribute excess fat, saturated fat, or cholesterol. Total fat should be 30% or less of total calories, saturated fat should be 10% or less of total calories and cholesterol should be 200 mg or less per day.

We have a new product in stock. It is Coconut Bars. These great tasting bars pack a 10 gram protein punch as well as 7 grams of fiber, is aspartame free and has no trans fats or cholesterol.

Order now for immediate shipment!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!



Gene C.

Balancing carbohydrate calories with protein calories is widely promoted as a strategy for losing weight and keeping weight steady. There are two reasons a higher protein diet is more effective than a low-calorie, high carbohydrate diet. First, high protein foods slow down the movement of food in the digestive tract, which means you feel full for longer. Second, protein's rather gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and the quick fall that occurs after eating a rapid digested carbohydrate meal.


Gene C.

Our next blog will be more for bariatric patients but will contain great information for those of you on a standard weight loss regimen.

It is known from laboratory studies that adults need just under 1 gram of protein per kilogram of body weight daily. That's about 8 grams for every 20 pounds of body weight. However, during a period of strict calorie restriction, the National Academy of Science Institute, Institute of Medicine, Food and Nutrition Board recommends a minimum of 60-70 grams of protein per day.

Animal Protein sources Vs. Vegetable Protein Sources

There is a fierce debate over which type of protein is better. From the medical or personal health standpoint, there just isn't enough evidence to argue that one type of protein is better for you than another. Protein comes as a package of several nutrients that can make a big difference in your health. The bottom line is that animal and vegetable protein all by themselves have roughly equivalent effects on health. What matters is the entire package-not only the protein itself, but how it is prepared.

Tomorrow we'll look at protein and weight loss.

Gene C.

What is protein?

Your hair and skin are mostly protein. Your muscles, the oxygen-carrying hemoglobin in your blood, and the multitude of enzymes that keep you alive and active. Your body is made up of at least 10,000 different proteins. Because your body is constantly making new proteins and because you don't store amino acids (the building blocks of protein) as you do fats, you need a near daily supply of protein.

There are two types of protein: complete and incomplete. Complete proteins contain all the amino acids needed for a body to make new protein. Incomplete proteins are lacking one or more essential amino acids. Incomplete protein can be eaten in combination, to provide all the amino acids of a complete protein. Good sources of complete protein are meat, poultry, fish, eggs, and dairy products. Vegetable protein is incomplete protein.

Tomorrow: How much protein do you need and Animal Protein Vs. Vegetable Protein

Gene C.