New Year, New You: High-fiber choices improve meals

Dietary fiber includes all parts of plant foods that your body is not able to digest or absorb. Following a high-fiber diet has many health benefits that may include:

  • Softening and normalizing bowel movements by increasing stool weight and size.
  • Helping to maintain bowel health by preventing pockets from forming in the colon (diverticular disease).
  • Aiding in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you are no longer hungry; therefore you are less likely to overeat.
  • Helping to control blood pressure and lower cholesterol.

Current fiber recommendations for adults are as follows:

  • Men age 18-50 should get 38 grams of fiber daily.
  • Men age 51 and above should get 30 grams of fiber daily.
  • Women age 18-50 should get 25 grams of fiber daily.
  • Women age 51 and above should get 21 grams of fiber daily

Fiber is commonly classified into two categories: soluble and insoluble. Soluble fiber has the ability to dissolve in water to form a gel-like material. Insoluble fiber is the type of fiber that does not dissolve in water.

Foods high in fiber include: fruits, vegetables, whole-grain breads and cereals, legumes, nuts and seeds. Foods labeled “high in fiber” must contain at least five grams of fiber per serving. Cooked vegetables change in texture, but do not lose their fiber content. Eating a diet high in fiber can help with the sense of fullness for a longer period of time, potentially leading to a decreased overall intake of total calories throughout the day.

Increase your fiber intake with these tips:

  • Add a few tablespoons of unprocessed wheat bran to your food.
  • Eat whole grain breads and cereals. Look for choices with 100% whole wheat, rye, oats or bran as the first or second ingredient.
  • Try brown rice, wild rice, barley and whole wheat pasta instead of the white alternatives.
  • When baking, replace half of the white flour with whole wheat flour.
  • Add fresh or frozen vegetables, beans, peas and lentils to soups, sauces, casseroles or salads.
  • Eat fruits and vegetables with peels and skins on since a majority of the fiber is located in the skin.
  • Choose fresh fruits and vegetables instead of juices.
  • Snack on dried fruit, raw vegetables, low-fat popcorn or whole grain crackers.

Be sure to gradually add high-fiber foods to your diet over a period of a few weeks.

Adding too much fiber too quickly may lead to intestinal gas, abdominal bloating and cramping.

Drink plenty of fluids. Set a goal of at least eight cups per day. You may need even more with higher amounts of fiber. Fluid helps your body process fiber without discomfort.

Make the most of every meal by adding more high-fiber foods. Your health, waistline and digestive tract will be thankful you did!

Visitor Restrictions Removed

As of Wednesday, January 30, 2013, visitation restrictions at JRMC have been removed.  We would like to encourage the public to use of the hand hygiene stations and masks located throughout the hospital.   As always, only visit patients in the hospital if you are in good health.

Thank you to everyone for your patience and cooperation during the visitation restrictions.

Small N.D. hospitals get program funds

The Center for Rural Health at the University of North Dakota School of Medicine and Health Sciences will distribute more than $278,980 from the Small Hospital Improvement Program to 36 rural hospitals in North Dakota.

“The Center for Rural Health is pleased to partner with the state’s 36 rural hospitals to support their ongoing efforts to provide high quality health care services to their local residents. This grant program provides federal funds for projects, identified locally, related to quality improvement,” said Lynette Dickson, associate director at the Center for Rural Health.

Hospitals receiving SHIP funds in this area include:

* Ashley Medical Center, Ashley

* Carrington Health Center, Carrington

* Cooperstown Medical Center, Cooperstown

* Jamestown Regional Medical Center, Jamestown

* Linton Hospital, Linton

* Lisbon Area Health Services, Lisbon

* Mercy Hospital, Valley City

* Mercy Medical Center, Williston

* Oakes Community Hospital, Oakes

* St. Aloisius Medical Center, Harvey

* Wishek Community Hospital, Wishek

Administered by the Center for Rural Health, SHIP is funded through a grant from the federal Office of Rural Health Policy. The purpose of the program is to support rural hospitals in providing quality care to rural residents and to fund financial studies designed to help with complex health care billing, coding and reimbursement processes. Funds have been used to upgrade equipment for financial operations and information technology, and for staff training, consultation and educational materials.

Fats and oils: The bad and the better

By: Joan Enderle, America Heart Association

All fats are not bad. In fact, dietary fats are essential to give your body energy and to support cell growth. They also help protect your organs and help keep your body warm. Fats help your body absorb some nutrients and produce important hormones, too. Your body definitely needs fat – but not as much fat as most people eat.

There are four major dietary gats in the foods we eat: saturated fats, trans fats, monounsaturated fats and polyunsaturated fats. The four types have different chemical structures and physical properties. The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while the better fats: monounsaturated and polyunsaturated fasts tend to be more liquid (like liquid vegetable oil).

All fats are energy-dense so consuming high levels of fat – regardless of the type – can lead to taking in too many calories. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still limiting the total amount of fat you consume.

Eating foods with a moderate amount of fat is definitely part of a healthy diet. Just remember to balance the amount of calories you eat with the amount of calories you burn. Aim to eat more vegetables, fruits whole-grain/high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish (at least twice a week). Doing so means that your diet will be low in both saturated fats and trans fats.

Many people wonder how many calories they should consume each day or how many grams of fat is healthy. The American Heart Association recommends that about 25-35 percent of your daily calories come from fats. Less than 7 percent of calories from saturated fat and less than 1 percent from trans-fat is recommended. Most of the fats you eat should be monounsaturated and/or polyunsaturated fats.

Visit the American Heart Association’s “My Fats Translator” at to get your personalized daily consumption limits for total fat, saturated fat and trans-fat. Just input your age, gender, height, weight and physical activity level.

Here’s a list of cooking oils that contain the best ratio of the “better-for-you” fats.
Canola oil was first introduced in the 1970s for home cooking and is made from seeds of the canola plant. It’s a great oil to have in your pantry because it is very versatile. Works well for sautéing, baking, frying, marinating and salad dressings.

Olive oil is a heart healthy staple of the Mediterranean diet and is made from ripe olives. “Extra virgin” is made from the first pressing of olives. “Light” olive oil is lighter in flavor and color but has the same amount of calories as extra-virgin. With a distinct flavor best uses include: grilling, sautéing, roasting, spreads for bread, base for Italian, Greek and Spanish dishes.

Peanut oil is made from shelled peanuts and is popular in Asian dishes as well as Southern cooking. With a high smoke point, peanut oil is used commonly for stir-frying, roasting, deep-frying or baking.

Sesame oil is made from sesame seeds and is a staple in Chinese, Korean and Indian cooking. With a nutty flavor, the light is used for stir-frying and the dark for dressings/sauces.

Vegetable oil is usually made from a combination of corn, soybeans and/or sunflower seeds and is another great oil to have on hand because it can be used for many different cooking techniques, including sautéing, baking, frying, marinating and salad dressings.

This article is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more articles and simple, quick and affordable recipes, visit

Enderle is the communications and Go Red director in North Dakota for the American Heart Association.

Nurse Anesthetist Week

National Nurse Anesthetists Week is January 20 – 26, 2013!

We would like to take this time to recognize the important work that Certified Registered Nurse Anesthetists (CRNAs) do to provide anesthesia care at JRMC.

Certified Registered Nurse Anesthetists (CRNA) provide JRMCs patients a wide variety of anesthesia services. They work closely with the surgeons, emergency department providers and family practice doctors to meet the anesthetic needs of our patients.

Along with surgical anesthesia, JRMC also supports:

  • pain relief, like epidural and intrathecal anesthesia for a laboring patient
  • sedation for many minor procedures in the emergency department, radiology and other departments
  • peripherally inserted central catheters (PICC lines)
  • IV access and airway management for codes and traumas
  • spinal taps

National Nurse Anesthestist week was established by the American Association of Nurse Anesthetists to encourage CRNAs to educate the public about anesthesia safety and the benefis of receeiving anesthesia care from nurse anesthetists.

New Year New You: Control portions with MyPlate

Eating proper portions and being mindful about the amount of calories consumed each day can help aid in weight maintenance and weight loss. A study published in the American journal of Preventative medicine has shown those who keep a food journal lose about two times more eight than those who do not. Benefits of keeping a food journal include: acknowledging how much you truly eat; encouraging mindful eating; helping to ensure you are consuming a balanced diet; keeping track of extra calories; and increasing self-control.

Tips to shave calories while staying on track with your food journal:

  • Downsize your dishes. Use smaller plates and bowls to help you eat less. Our brains think we are getting more when the same amount of food is placed in a small dish.
  • Savor your meals. Eating slowly helps you consume only what your body needs to feel satisfied.
  • Don’t eat out of a bag or box. Pour one serving into a small bowl to better track how much you are eating.
  • Choose your glass wisely. When glasses are short and wide, we tend to fill them with more fluid and to drink more. Use a slender glass for any beverage except water.
  • Rethink your drinks. High-calorie beverages like soda, juice, energy drinks, specialty coffees and alcohol add calories.
  • Keep track as you go. It’s a lot harder to remember the whole day versus one meal at a time.
  • Practice proper portion size. Measure out your food when eating at home.
  • Keep in mind what one serving looks like. Some examples are: cooked pasta or beans = computer mouse; bread = compact disc; fresh fruit or raw vegetables, yogurt, or dry cereal = baseball; meat or French fries = deck of cards; cheese = four dice; peanut butter = ½ ping pong ball; grilled or baked fish = checkbook.

Follow the MyPlate method when planning healthful meals. MyPlate is based on the “Dietary Guidelines for Americans 2010,” which was developed by the U.S. Department of Agriculture in conjunction with the U.S. Department of Health and Human Services.

At each meal you should try to fill half your plate with a colorful array of fruits and vegetables. Choose lean proteins such as: chicken, lean beef, pork, beans, lentils or peas and limit those to one fourth of your plate. Fill the remaining quarter of your plate with a grain source. Aim to make half of your grains whole with whole wheat pasta, whole wheat bread, oatmeal or brown rice. Additionally, choose one serving of low fat dairy to have with your meal. of low fat dairy include: low fat or fat free milk, reduced fat cheese and yogurt.

Fats, sweets and desserts should be eaten sparingly.

JRMC Auxiliary learns about new facility

2013_AuxilaryBoardJamestown Regional Medical Center Auxiliary met Jan. 7 at JRMC. The large group of members started the meeting and 40th anniversary month with history of the present organization that was organized on Jan. 15, 1973, with Dorothy Chouinard as its first president.

Todd Hudspeth, JRMC CEO, brought hospital updates: the new Jamestown clinic building, with tenants JRMC Clinic, Essentia Clinic and Meeting Grounds Too, is open on JRMC campus. Meeting Grounds Too offers coffee services to employees and guests, Monday through Friday. The auxiliary is providing volunteer help at the front desk in the JRMC Clinic.

Nancy Jo Johnston has joined JRMC as the new volunteer services and gift shop coordinator.

JRMC Auxiliary welcomed the 2013 officers: President Carolyn Exner, Vice President Marlys Perleberg and Treasurer Lue Struble — temporarily representing Marlene Axtman — and Secretary Carol Splonskowski.

Memberships are now due and new members are welcome.