Tip:
Highlight text to annotate it
X
♪ [music playing-- no dialogue] ♪♪.
Hi, my name is Jamie Sloan, and I am a graduate student here at
EIU studying to be a dietician.
I'm here today to talk to you about diverticulitis.
In 2002, there were actually 3,000 deaths
in the United States alone associated with diverticulitis.
Diverticulitis is actually infection or inflammation
of the diverticula, which are small bulging pouches
that can develop in your colon because of built-up pressure.
Typical symptoms of diverticulitis include sudden
severe pain in your left side, fever, nausea, vomiting,
constipation, and diarrhea.
There are four main risk factors you
should know about for diverticulitis.
One is if you're 40 years of age or older,
you're actually at more risk.
If you don't exercise on a regular basis,
if you're overweight or obese, and finally if you consume
a diet that's low in fiber.
There is hope though, because with just a few simple changes,
you can lower your risk of developing diverticulitis.
So, the main recommendations are to consume adequate amounts
of water on a daily basis.
This will help regulate your digestion.
Try to exercise on most days.
This will also help reduce that pressure that can
build up in your colon.
And finally, increase your fiber intake.
This is very important.
The American Dietetics Association recommends
you consume 20 to 35 grams of fiber each day.
Good sources of fiber in the diet include
fruits and vegetables, beans are a really good source.
With black beans, 1/2 cup actually equals
7 grams of fiber, which is a great source.
And then there's also whole grain products like
breads, pastas, and cereals.
High fiber recipies can be found in various cookbooks,
and there's also plenty of recipes online.
Today, I'm actually going to show you how to make
a peach raspberry crumble that I found online, actually.
Very easy to make and it actually per serving
it has 5 grams of fiber.
So we'll just go ahead and jump right in.
I've got my fruit ready here.
Basically, you need an 8 x 8 baking dish like this.
Just need a little cooking spray, so get that ready to go.
And we'll go ahead and get our fruit ready.
In here I have about a pound of sliced peaches
and 1/2 cup of raspberries.
So kind of just mix those up, and you need to add
a tablespoon of sugar.
Just kind of coat it in there.
And then, just like 1/2 tablespoon of lemon juice
to add with the fruit.
As you can see, you've got some good color going on.
Feel free, this is frozen fruit but, with summer approaching,
there's going to be a lot of fresh fruits available, so take
advantage of the fruits that you have access to.
All right, so once you have your fruit ready to go,
just go ahead and pour it right into your baking dish.
Get all that stuff.
All right, now just kind of make sure it coats
the bottom of the pan.
And this will go into the oven, a 375 degree oven,
for about 20 minutes.
So we'll just pretend that's baking while we do our topping.
So, I already premixed the topping here.
In here we have 1/3 cup of whole wheat flour.
Be sure to get the whole wheat flour and not the all-purpose
flour because whole wheat is higher in that fiber,
which we're looking for.
There also is 1/4 cup of rolled oats, like you can see here.
And I know there's instant available, but go for
the rolled oats because those are higher in fiber as well.
And we also have 1/4 cup of brown sugar,
1/2 teaspoon of some cinnamon, and a pinch of salt in here.
And basically the next step is to get,
this is like 1/2 tablespoon of some butter.
We're just going to throw that in with our dry ingredients,
and kind of just try to coat the oats and other dry ingredients
as best we can.
So once that butter melts in the oven it's going
to get a nice brown.
You might need to use your fingers to do this,
but I won't do that today.
So, once that's ready, we'll pretend that this has
baked for the 20 minutes.
We're just going to combine that topping onto our fruit.
Just make sure it kind of coats it evenly, like so.
There we go.
Can you see that?
Once you have that, I'd recommend doing like some
almonds or some walnuts on top, so just sprinkle however many
you want on top just like that.
It kind of adds a different texture.
And then this will go back into the oven for 20 to 25 minutes
or so, until that topping or the fruit starts to
bubble up a little bit.
So, as you can see, increasing your fiber intake doesn't
have to be dull and boring.
You can find lots of recipes online to help you increase
your fiber intake and take advantage of the fruits
that are available this summer.
I'd recommend increasing your fiber intake to that
20 to 35 grams each day.
And you're well on your way to improving your overall health
and decreasing your risk of diverticulitis.
So, once again I'm Jamie, and thanks for watching.
♪ [music playing-- no dialogue] ♪♪.