FIBER AND ITS HEALTH BENEFITS Dr. McKenna is voted City Beat Magazine’s TOP PLASTIC SURGEON! Breast Augmentation Special with Free Juvederm filler or Botox! CoolSculpting Special: Save $400 on First Treatment AND FREE Cool Tone Enhancing Abdominals, Buttocks, or Legs Fiber Rich White Bean & Sausage Soup Skin Care Special: Celebrate Vitamin C Month with Offer of FREE Vitamin C Mused after reading that a tech writer for the Wall Street Journal asked several AI what supplements would help with exercising and sleep. The two supplements that had the most legitimate support were magnesium for sleep and creatine for muscle building. Anecdotally, I used to wake at 2-3 am not infrequently, but using magnesium has significantly decreased this. I’ve written before that I’m a big fan of creatine, also. BREAST AUGMENTATION SPECIAL Breast augmentations on new patients between now and May 31, 2026, are just $6900 for silicone and $6500 for saline implants! Also, you get a free dose of filler (such as Juvederm) or Botox. This includes the surgeon’s fee, anesthesia, the OR fees, AND the implants! Schedule your consultation by May 31, 2026, and complete the surgery by June 30, 2026. Some restrictions apply. Call for your complimentary consultation.
HEALTH BENEFITS OF FIBER
Fiber is associated with reduced risk of cardiovascular disease, type 2 diabetes, and some cancers, but are YOU getting enough? In general, men should have at least 28 grams per day and women 22 grams per day. Fiber also helps minimize constipation, alleviate irritable bowel syndrome, and reduce the risk of diverticular disease and hemorrhoids.
There are two types of fiber: soluble and insoluble. Soluble attracts water and turns into a gel during digestion to slow down the rate of your stomach emptying. This gives more time to extract nutrients, and you feel full longer. This is found primarily in oat bran, barley, nuts, beans, peas, carrots, apples, and other fruits and vegetables.
Insoluble fiber adds bulk and helps food pass more quickly (think Metamucil). Foods that provide this include wheat bran, vegetables, and whole grains.
(Did You Know? Fiber passes through your stomach and small intestine into your colon almost unchanged (absorbed or digested). This is why when counting carbs, you can subtract the grams of fiber to calculate “net carbs”.)
There are easy ways to add more fiber to your diet. Start your day with whole-grain toast or English muffins. Bran cereal and oatmeal topped with berries are another option. For lunch, 100% whole wheat bread is again helpful. Add veggies to the sandwich and finish lunch with a piece of fruit like an apple. For dinner, add more vegetables, change to brown rice, and substitute beans for some of your meat dishes.
In summary:
1. Know your goal of 25-30 grams of dietary fiber a day.
2. Go natural, eating plenty of vegetables, fruits, whole grains, beans and lentils, and nuts and seeds.
3. Check the ingredients list to see if there are naturally fiber-rich foods.
4. Check nutrition facts on labels to see how much dietary fiber is in each serving.
5. Be aware of fibers in processed foods, as some may not have the same health benefits as intrinsic fibers in whole foods.
-Tufts Health and Nutrition Letter
McKenna’s Musings
A Newsletter of Health, Fitness and Nutrition
FIBER AND ITS HEALTH BENEFITS
Dr. McKenna is voted City Beat Magazine’s TOP PLASTIC SURGEON!
Breast Augmentation Special with Free Juvederm filler or Botox!
CoolSculpting Special: Save $400 on First Treatment AND FREE Cool Tone Enhancing Abdominals, Buttocks, or Legs
Fiber Rich White Bean & Sausage Soup
Skin Care Special: Celebrate Vitamin C Month with Offer of FREE Vitamin C
Mused after reading that a tech writer for the Wall Street Journal asked several AI what supplements would help with exercising and sleep. The two supplements that had the most legitimate support were magnesium for sleep and creatine for muscle building. Anecdotally, I used to wake at 2-3 am not infrequently, but using magnesium has significantly decreased this. I’ve written before that I’m a big fan of creatine, also.
BREAST AUGMENTATION SPECIAL
Breast augmentations on new patients between now and May 31, 2026, are just $6900 for silicone and $6500 for saline implants! Also, you get a free dose of filler (such as Juvederm) or Botox. This includes the surgeon’s fee, anesthesia, the OR fees, AND the implants! Schedule your consultation by May 31, 2026, and complete the surgery by June 30, 2026. Some restrictions apply. Call for your complimentary consultation.
HEALTH BENEFITS OF FIBER
Fiber is associated with reduced risk of cardiovascular disease, type 2 diabetes, and some cancers, but are YOU getting enough? In general, men should have at least 28 grams per day and women 22 grams per day. Fiber also helps minimize constipation, alleviate irritable bowel syndrome, and reduce the risk of diverticular disease and hemorrhoids.
There are two types of fiber: soluble and insoluble. Soluble attracts water and turns into a gel during digestion to slow down the rate of your stomach emptying. This gives more time to extract nutrients, and you feel full longer. This is found primarily in oat bran, barley, nuts, beans, peas, carrots, apples, and other fruits and vegetables.
Insoluble fiber adds bulk and helps food pass more quickly (think Metamucil). Foods that provide this include wheat bran, vegetables, and whole grains.
(Did You Know? Fiber passes through your stomach and small intestine into your colon almost unchanged (absorbed or digested). This is why when counting carbs, you can subtract the grams of fiber to calculate “net carbs”.)
There are easy ways to add more fiber to your diet. Start your day with whole-grain toast or English muffins. Bran cereal and oatmeal topped with berries are another option. For lunch, 100% whole wheat bread is again helpful. Add veggies to the sandwich and finish lunch with a piece of fruit like an apple. For dinner, add more vegetables, change to brown rice, and substitute beans for some of your meat dishes.
In summary:
1. Know your goal of 25-30 grams of dietary fiber a day.
2. Go natural, eating plenty of vegetables, fruits, whole grains, beans and lentils, and nuts and seeds.
3. Check the ingredients list to see if there are naturally fiber-rich foods.
4. Check nutrition facts on labels to see how much dietary fiber is in each serving.
5. Be aware of fibers in processed foods, as some may not have the same health benefits as intrinsic fibers in whole foods.
-Tufts Health and Nutrition Letter
COOLSCULPTING SPECIAL:
CoolSculpt now so your body is ready by Spring! Our patient special includes a 3-session CoolTone trial once your CoolSculpting is completed. CoolTone enhances muscle tone, improving the areas of the abdomen, buttocks, and legs. Allergan is offering $400 off your first CoolSculpting treatment!!!
LA DOLCE VITA, JOIE DE VIVRE:
HIGH FIBER HEART HEALTHY WHITE BEAN AND SAUSAGE SOUP UNDER AN HOUR. FLEXIBLE INGREDIENTS ALSO.
In a saucepan, brown 8- 16 ounces of sausage (turkey, Italian, chorizo, chicken), with one chopped onion. Add 2 cloves of minced garlic and cook for 1 minute. Drain fat. Stir in 2–15-ounce cans of beans (cannellini, garbanzo, black, etc.) rinsed and drained, 1 can diced tomatoes (regular, Italian, fire roasted) undrained, 2 cans chicken broth, 1 tsp. Italian seasoning, 1/2 tsp. pepper, and 1 tsp. salt. Cover and simmer 5 minutes. Stir in 4 cups of chopped kale or spinach and simmer another 5 minutes. Feel free to add bell peppers with the onion and sausage for more fiber.
-Eating Well
NEVER TRIED BOTOX?
Here’s your chance, and a $65 discount, courtesy of the distributor of Botox, Allergan. A special QR code here at the office provides the discount. Schedule an appointment and see what everyone has been saying about facial wrinkle improvement.
SKIN CARE SPECIAL:
Celebrate Vitamin C Month!
Spend $300 or more on SkinCeuticals Products and receive a free 15 ml CE Ferulic serum (while supplies last).
MONTHLY PAYMENT PLANS:
Monthly Payment Plans for surgeries, skincare, and injectables through CareCredit and Patient Fi. Call us for details. Currently, there is no interest on 6-month plans.
TESTIMONIAL:
“Everyone was great! Thank you, Deanna & Paula, for taking great care of me!” R.M
Healthy Living,
Peter McKenna, M.D.
513.793.5772
mckennamd.com
McKenna Cosmetic Surgery Center | 513.793.5772 |10577 Montgomery Road | Cincinnati, OH 45242
Over 30 Years of Improving Lives
A Cincinnati Magazine “Top Doc” since 1998
Allergan Top 500 Physician
SkinCeuticals “Flagship” Practice, Only one in Ohio
City Beat Magazine Top Plastic Surgeon
(I do write all the emails and have done so since 2007. -PJM)
cinti insti plastic | 10577 montgomery rd | Cincinnati, OH 45242 US
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