Cereals with > 5 grams or more of fiber: the entire line of Kashi cereals (with a few exceptions); there are hundreds of cereals on the market now that meet these criteria. However, Cheerios, Rice Krispies, Kellogg’s Corn Flakes are all 2 grams of fiber or less. Kellogg’s Special K only has 2 grams but now they have come out with a Special K that has 5 grams of fiber. (they heard I was complaining)
Breads in general should contain 2 grams or more of fiber per slice.
Crackers: > 3 grams per serving (Kashi brand)
Fruits and Vegetables in general are good sources of fiber
Soy, is a vegetable that is high in fiber as well as protein: Edamame; try Melissa’s brand; Boca Brand of burgers and sausages (it’s all soy and actually tastes great); Morning Star is another brand of the faux meat products (and I am not a vegetarian)
Trail Mixes: these are extremely practical because of how portable they are. Trail mixes can vary in their content quite a bit; some are more candy than anything else. Just check the nutrient content for the 5 grams of fiber and go for it. This is something you can keep in the car at your desk in backpacks, purses, brief cases, etc.
Energy Bars: Look for > 5 grams of fiber per serving: Cliff Bars and Kashi GoLean are both excellent choices in this category.
Here is a plug for Starbucks; they seem to get it. They have prepackaged trays such as their protein breakfast with apple; peanut butter; whole wheat bagel; hardboiled egg; some cubes of cheese and grapes. They have a fruit and cheese tray. Most of their sandwiches are on high fiber breads. They sell individual small packages of trail mixes. Granted they are pricey, but I do have to give them credit for offering this type of food.
OK; you got it? Good, then go and have something to eat before you get hungry.
Mitchell R. Weisberg, MD. MP
Eat before you are hungry
When you eat in response to feeling hungry you will consume more calories than when you eat before feeling hungry. Hunger is a late phase in the metabolic process occurring some time after our function is sub-optimal. Eating the exact same diet but spreading the calorie intake into smaller, more frequent meals will result in weight loss and an improvement in your overall functioning. Due to the physical laws which govern the process of cellular metabolism, 2,000 calories consumed in 5 meals of 400 calories will have a much different effect on body weight and available energy than the same 2,000 calories consumed as a single meal. In the smaller, more frequent scenario as little as 200 calories (10%) is stored as fat, while in the single meal scenario as much as 1.000 calories (1/2 of the total calories consumed) is stored as fat. If you were to do nothing other than redistribute the same calories you are now consuming into smaller and more frequent meals, you would have more energy and you would lose weight!
Eat 4 to 6 grams of fiber 4 to 6 times per day
Fiber, while classified as a carbohydrate, is not actually a nutrient in the usual sense in that the human digestive tract does not have the enzyme required for absorbing fiber into the blood stream; it is not used as a source of energy for life processes. By remaining in your digestive tract, fiber enhances allows you to feel satisfied for longer. More importantly, due to its unique chemical and physical properties, fiber slows the rate of absorption from your digestive tract of the other nutrients that you consume with the fiber. As a result of this slower rate of absorption, the nutrients you consume will be delivered to your 40 trillion cells at a rate which allows them to handle these nutrients most efficiently; thus, capturing the greatest possible amount of energy for living and the least possible amount for storing these calories as fat. If you were to do nothing other than add fiber to your diet, you would immediately have more energy and lose weight.
Mitchell R. Weisberg, MD, MP
Overview of my My Clinical Method and Services
Albert Einstein said if he had just 60 minutes to save the world he would spend 55 minutes defining the problem and 5 minutes deriving the solution. Similarly, when optimizing an individuals’ health, I spend most of my time illuminating their symptoms, which I define as anything they perceive as impeding their ability to function, be it physical, mental or emotional. My 21 years of clinical experience as an Internist and Psychopharmacologist has allowed me to develop a unique clinical method in which I pinpoint the region(s) of the Central Nervous System (Brain and Spinal Cord) from which their symptoms originated. Next, I match these symptoms with the functional impairments they are experiencing. This is referred to as “deconstructing the syndrome” and serves as the key to my transcending the imaginary boundary separating physical and mental health (mind and body). This process requires I spend about 2 hours, face to face, with an individual; once completed navigating a path to achieving Optimal Health and Performance, just as Einstein would have predicted, is the relatively simple leg of the journey.
While honoring the uniqueness of every person, my general management strategy never varies. In my lineup optimal levels of Nutrition, Physical Activity and Sleep bat first, second and third; with my prescription pad, when needed, batting cleanup.
With this as my own personal healthcare system, I offer comprehensive individualized Health and Performance Optimization Programs for Adolescents and Adults impaired by:
- Anxiety Disorders
- Attention Deficit Hyperactivity Disorder
- Chronic Pain Syndromes
- Eating Disorders
- Menopausal Management
- Menstrual Disorders
- Mood Disorders
By Medicalizing Mental Health I resolve my patients’ symptoms; removing the stumbling blocks obstructing the path leading to their Optimal Health and Performance.
Mitchell R. Weisberg, MD, MP
While I applaud the Obama Administration’s passing into law of The Mental Health Parity and Addiction Equality Act in January of this year, its achievement is more symbolic than practical. Mandating that Employers provide equal coverage for the treatment of mental health disorders, it does nothing to address the issue that costs four times as much in terms of dollars and infinitiely more in terms of human suffering; the lack of recognition of mental health disorders. Of the 10% of the work force that suffers with Depression annually in the U.S., most of these individuals are being treated inadequately or not being treated at all; and this is not simply due to the perceived stigma surounding mental health diorders disuading individuals to seek treatment. 50% of patients with depression do not seek medical help; 50 % of those who turn to their doctors are not diagnosed, and only one-half of those who are correctly diagnosed receive appropriate medical treatment.(1)
Employers did not need Mental Health Parity Legislation to have a bottom line motivation to invest in the mental health of its workforce. Absence, disability and lost productivity related to mental illness cost employers more than four times the cost of employee medical treatment.(2)
It appears that mental health disorders are not only difficult to identify clinically, their exorbitant cost has no designated column on a balance sheet, either.
This physician’s diagnosis is that we have a Societal Disability to rationally confront the issue of mental health. If we do not raise our standards from simply shooting an even par, I am afraid that our prognosis is grim.
Mitchell R. Weisberg, MD, MP
(1) Ann Intern Med April 20, 2010 152:JC4-13;
(2) Partnership for Workplace Mental Health, A Mentally Healthy Workforce—It’s Good for Business , (2006), www.workplacementalhealth.org.