A Closer Look at Fiber

  • By Jengyu Lai
  • 21 Oct, 2016

Written by Kayley Gamm, RDN

Friday, October 14, was the 6th class for the Corporate CHIP program at Cardinal. This group is really working well together and supporting each other, it’s really inspiring and exciting to see them all work so closely together. They have a group text going around with which they motivate each other; for example, if they are having a tough day or see a food that may be tempting them. At the beginning of the class, a couple members of the group shared their stories and gave me permission to share them with you.
Amy is a diabetic who is on insulin. She talked about waking up before CHIP with extremely high blood sugars and experiencing both dramatic highs and lows throughout the day. She reported having headaches, dizziness and shakiness during these times. Now, in the third week of the CHIP program, she has decreased her insulin by 2 units and is having more normalized blood glucose in the mornings. This is a huge success for her; she is able to have better control of her blood glucose levels with the help of her new whole foods, plant based lifestyle.
Gina is a mother of two young children. She started the CHIP program and has been incorporating some of those ideas with her kids. She has decided to use this program to educate her children and husband on healthy eating. Now, her kids are pointing out healthy foods and look forward to having their fruit smoothies each morning. Recently, they were running late and she was unable to give her youngest his smoothie and he was upset about it all day. Gina is proof that CHIP is not only a personal lifestyle change, but something that can affect the whole family.
For more information on how you can be part of the CHIP program, call us here at Rochester Clinic, 507-218-3095.
The topic for the day was fiber. Fiber is a very important component in a person’s diet. My clients are always coming in, looking for a “secret” cure to their weight problems, some kind of miracle they can do to shed weight quickly. My response is always “eat more fiber.” Fiber affects all areas of the body; digestion, blood glucose, cholesterol, weight…. the list goes on and on.
There are two different types of fiber, soluble and insoluble. Soluble fiber is found in foods such as oatmeal, nuts, beans and apples. Soluble fiber attaches to cholesterol particles and carries them out of the body resulting in lowered cholesterol and reduced risk of heart disease. Soluble fiber is not easily absorbed, so it prevents spikes in blood glucose, allowing for more control for those with diabetes. Other benefits of soluble fiber include weight loss and promoting healthy bowel movements.
Insoluble fiber is found in seeds, skins of fruits and vegetables, whole grains and rice. It has two major benefits; weight loss and healthy GI system. Insoluble fiber will help keep you full throughout the day. It will also help keep bowel movements regular, preventing constipation.
The average American gets about 15g of fiber per day; this is less than half of the recommended daily intake. Men and women should be getting between 25-40g of fiber per day. When increasing fiber, increase slowly, about 5g every couple of days and make sure to drink a lot of water, at least 8 cups per day.
Here are 4 easy ways to add more fiber to your diet:
• Add beans or nuts to soups and salads
• Switch to whole grain bread
• Snack on foods such as apples, carrots and broccoli throughout the day
• Eat a bowl of oatmeal for breakfast

News / Blogs

By Jengyu Lai 31 Aug, 2017

Healthcare costs in the U.S. are on the rise. It is estimated that 70-80% of healthcare costs are due to chronic disease, and the main reason for a trip to the doctor.


Exactly what is chronic disease and what can you do about it? Chronic diseases are conditions that cannot be prevented or cured by vaccinations or medications, nor do they go away on their own.


Common chronic diseases:

●    Elevated cholesterol

●    Type 2 diabetes

●    Hypertension

●    Obesity

●    Coronary heart disease

●    High blood pressure

●    Osteoporosis

●    Arthritis

●    Fatigue


However, living significantly longer and increasing quality of life is a reality, even for those with these chronic diseases. Modifications in lifestyle will lessen and potentially eliminate chronic conditions, and therefore increase quality of life and reduce medical expenses. You have the power to take charge of your health. This is lifestyle medicine.


Lifestyle modifications include:

●    Plant-based, whole food diet and nutrition

●    Physical activity

●    Stress reduction

●    Family/social support network


Through this evidence-based research, you can change the course of your health. With simple, fun, and flexible adaptations, the lifestyle medicine approach is a whole new way of living.


For more information on Rochester Clinic, the services and programs we offer, please give us a call at

507-218-3095, visit our website at www.RochesterClinic.com , or e-mail to Health@RochesterClinic.com .


We are happy to answer your questions and get you on your way to a healthy life!

By Jengyu Lai 03 Jul, 2017

Whether you’ve fully adopted a plant-based diet or are simply dipping your toes in the water, there’s no doubt that wholesome food is at the center of one’s wellbeing.


Here we’ve rounded up five of our favorite cookbooks that are chock full of nourishing recipes and nutrition tips that are sure to assist in your healthy eating goals:


1.         Forks Over Knives – The Cookbook

If you watched the Forks Over Knives documentary (read more about it here , along with the rest of our top documentary picks), you know what FOK is all about – the concept that degenerative diseases afflicting so much of the U.S. today can be controlled and even reversed by rejecting animal-based and processed foods. This cookbook features 300+ plant-based recipes which place fruits, vegetables, grains, and legumes in the lime light.


2.         The China Study Cookbook: Over 120 Whole Food, Plant-Based Recipes

This cookbook came to fruition thanks to The China Study; a book touting one of the most comprehensive nutrition studies ever conducted which reveals that a plant-based diet leads to optimal health and can halt or even reverse many diseases. The China Study Cookbook shares 120+ plant-based, nutrient-dense recipes that promote optimal health.


3.         The PlantPure Nation Cookbook: The Official Companion Cookbook to the Breakthrough Film

PlantPure Nation, yet another noteworthy documentary created by the same producers as Forks Over Knives, provides this trusty companion cookbook boasting 150+ plant-centric recipes. It’s also filled with tips, tricks, and grocery lists for people interested in a whole food, plant-based diet.


4.         Plant-Powered Families: Over 100 Kid-Tested, Whole-Foods Vegan Recipes

Inspire healthful, plant-based eating among the whole family with this must-have cookbook from Dreena Burton. From delicious school lunches to appetizing on-the-go snacks, this book supplies more than 100 kid-tested and approved recipes and serves as an excellent reference for parents raising young ones on a whole food, vegan diet.


5.         Crazy Sexy Kitchen

Don’t let the risqué title of this one deter you. Author and cancer survivor Kris Carr attributes her triumph over cancer to her lifestyle changes, most especially her diet. After embracing a diet made up of whole, plant-based foods, she soon discovered the transformative power of nutrition and felt better than she ever had. This cookbook offers 150+ recipes that includes everything from fresh-pressed juices to delectable desserts.


Also recommended: Oh She Glows, Minimalist Baker, But I Could Never Go Vegan


What are some of your favorite cookbooks? Share on our Facebook page !

By Jengyu Lai 28 Jun, 2017
Knee pain is hindering your daily enjoyment. It hurts to sit; it hurts to stand. And exercise is out of the question. You have tried injections and knee braces but nothing is working. What do you do? Now is the time to call Rochester Clinic.

You will receive a thorough assessment from one of our physicians. Our goal is to stop the pain, find the root cause, treat the cause, and maintain a pain free state. Rochester Clinic and your healthcare team will look at your diet, physical activity, medications, and health conditions including injury, disease, and weight. We take a conservative approach to healthcare before suggesting surgical interventions. We have an on-site clinical laboratory, Digital x-ray, and biomechanics laboratory for the best assessments and diagnostics.

Simple changes in lifestyle choices may alleviate much of your pain. You will learn exercises to strengthen weak muscles, increase flexibility, and safe options for weight management to reduce pressure on your joints. Interesting fact: The foods you eat can help or hinder joint inflammations.

The structure of your foot and knee may also be a cause for your pain. High arches, flat feet, pronation or supination of the foot will affect the pressure and development of the knee. Something as simple as the right footwear or custom orthotics would provide pain relief.

We have the tools to help you be on your way to living a healthy, active, and pain free day!

For more information on Rochester Clinic, the services and programs we offer, please give us a call at  507-218-3095, visit our website at www.RochesterClinic.com , or e-mail to Health@RochesterClinic.com.

We are happy to answer your questions and get you on your way to a healthy life!

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