Indra Dewi

13/09/2022

You might leave your registered dietitian nutritionist's office feeling energized to eat more healthfully. But enthusiasm for healthy changes can wear off quickly. In fact, it takes willpower and motivation to make and maintain changes in your life.

But, press on, arm yourself with a few good strategies, and you'll be on your way to maintaining healthy habits for life.

Make the Most of Your Time
Thinking through your options and making a solid realistic plan can go a long way in making the best use of your time. Enlist a registered dietitian nutritionist as your ally in the quest for healthier living.

Registered dietitian nutritionists will get to know your preferences and lifestyle and discuss personalized strategies that work for you.

Ask for Accountability
Tell a few trusted friends or family members about your plans — they may even want to join you! It really helps to have someone to keep you on track. When you book follow-up sessions with a registered dietitian nutritionist, they serve as professional accountability partner to check in on your goals, assess barriers and revise strategies as needed.

Tap into Technology
In the age of health-savvy gadgets and apps, look around and find the right fit for you. Some devices track steps, sleep habits, heart rate and more. Making a habit of tracking your goals with technology can be as simple as remembering to do a quick check-in after reading your emails. Look for websites that map out trails near you for walking, biking, hiking and running.

Court Some Competition
With workplace wellness initiatives on the rise, many companies now offer health-oriented challenges. These can be a fun way to get to know your co-workers better while keeping the office healthy. Has a friend or family member expressed a desire to be healthier too? Propose a friendly competition with a prize at the end!

Remember to follow up and fine-tune your goals with a registered dietitian nutritionist for that extra support and motivation. RDNs often have fresh ideas for small tweaks in your routine that could have a big impact. Be honest and open about your challenges, and watch your health and fitness improve as you overcome each one.

13/09/2022

09/09/2022

You Have Probably Eaten This Natural Food Additive without Knowing It

Have you ever heard of inulin? Even if you haven’t, you’ve likely eaten it.

It’s a naturally occurring form of dietary fiber.

You can find it in a wide variety of fruits, vegetables and herbs, including wheat, onions, bananas, leeks, artichokes and asparagus.

It’s said that cooking itself is really just chemistry – and for inulin, chemistry has given it some surprising culinary abilities across a range of foods.

Inulin belongs to a class of dietary fibers called fructans.

It helps plants store energy and is typically found in their roots.

In fact, most of the inulin used in our food is extracted from the roots of the chicory plant: this fiber makes up between 15 and 20 percent of chicory roots.

The roots are harvested, sliced and washed.

The inulin is extracted in a diffusion process that uses hot water. It is then purified and dried.

Sugars, such as glucose, fructose and sucrose, represent 6 to 10 percent of this finished powder.

Like any dietary fiber, inulin cannot be broken down by the body or absorbed in the stomach once it is eaten.

It moves through the stomach and into the small intestine, binding with water and swelling in size. This makes people feel full.

Some small studies have shown inulin’s potential for treating obesity and achieving weight loss in people with prediabetes.

Bacteria in the bowels are able to use the substance to grow.

Inulin supports the growth of a special kind of bacteria that are associated with improving bowel function and general health. Research is ongoing.

Scientists have also shown inulin to be a generally safe ingredient in foods, although, as with any dietary fiber, higher doses can cause intestinal discomfort.

But you shouldn’t think of inulin as one thing. There are inulin variants, which are defined by their structure.

Long-chain inulins have a creamy mouthfeel and provide no sweetness, while short-chain inulins taste slightly sweet.

There are mixtures, too.

Longer-chain inulins are suitable as substitutes for fatty texturizers. And shorter-chain inulins serve as sweeteners.

Inulins can be used in hot or cold dishes without breaking down, so they are remarkably versatile in the kitchen.

They can recreate the properties of dairy or egg products.

Foods with inulins are therefore suitable for vegans and people with egg or milk intolerance.

The starchy substances are employed in granola bars and baked goods to increase fiber. And they are even found in fruit juices and sausages.

In some yogurts, inulins serve as a substitute for fat.

Inulins are also used to make ice cream.

They make it smooth, prevent crystallization and reduce the fat content.

In cakes and cookies, inulins serve as binders.

But inulin is not only found in convenience foods.

Have you ever ordered a rich chocolate ganache—or perhaps a dessert with a light tangerine cream?

Inulin could be a key ingredient in either of these culinary delights.

From the restaurant to the dinner table, inulin has been a part of your diet without some people knowing it.

But now it's a serving of science—explained.