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As we start entering the holiday season with Halloween just behind us, the New Year with its hopes and goals is not too far off.  For many, goals will include losing weight, getting healthier or starting an exercise regimen. One of the most common goals set in January is weight loss. While joining a gym ranks high on the list of possible solutions, there is a little secret I’d like to share with you: while there is no magic weight loss wonder food or pill, there are foods that can help with weight loss. Hands down, my favorite “weight loss secret ingredient” is - fiber!
Read on to learn just how fiber helps in weight loss and how you can eat more to lose more.
Of course, you are welcome to join the HEAL program in January, if the holiday season gets a little out of hand :-)
The What, Why and How of Fiber
Foods rich in Fiber on a wooden table. Healthy eating. Selective focus

What is Fiber? Fiber is an essential nutrient that digestively speaking - keeps things moving, helps you feel fuller longer, prevents chronic diseases, lowers cholesterol, and aids in weight loss. Fiber, defined, is a plant material that cannot be digested but helps you digest other foods- also known as “bulk or roughage.” Fiber is found in fruits and vegetables and is vital for proper digestion. Disclaimer: prunes are not the only food high in fiber. Fiber is classified as soluble or insoluble. Soluble fiber dissolves in water to form gel-like substances. Insoluble fiber increases digestive tract movement, which decreases constipation, while increasing stool bulk.

Why Does it Help with Weight Loss: Most people trying to lose weight have tried every “diet” known to man and still can’t seem to get the results they hope for. Counting calories/points, cutting carbs, going “keto”, or forbidding certain foods may work for some, but for most, is overly complicated and not worth the time.

What if I told you that you didn’t have to do any of it? All you need to do is incorporate around 30 grams of fiber into your daily eating routine and not only would you drop weight, but experience many other health benefits too. No need for gimmicks or fads, just add a real food fiber boost! After all, dietary fiber is considered nature’s magic weight loss pill. How? For starters, high fiber foods helps you feel fuller longer and digests a lot slower than simple carbohydrates. This means that if you are filling up on fiber-friendly foods like fruits, vegetables, and whole grains, the holiday bundt cakes in the break room will seem a little less appetizing. It saves you the extra calories and fuels your body with whole, quality foods of high nutritional value that promote weight loss. You will be fuller longer and make better food choices, a win-win.

How to Eat More to Lose More: When you understand that weight loss equals burning more calories than you consume, eating more to lose weight doesn't quite add up. But what if I told you eating more fiber could be that secret, weight loss ingredient you have been looking for? Simply put, foods high in fiber are more filling than foods low in fiber. Fiber helps to decrease your overall appetite, leaving you satisfied longer, and ultimately helping you eat less. Creating a calorie deficit (eating less than you are burning off) is the not so secret weight loss formula that will give results.
Featured Recipe:
Plant-Based Lentil Burgers with the Works

Recipe by Chef Michael Smith

This burger is one of the holy grails of vegetarian cooking. Not only does it contain lots of complementary vegetable protein
from its combination of grains and legumes but its meaty texture is delicious and hearty. This burger achieves the rare combination of being meatless yet hearty and delicious at the same time!


  • 2 tablespoons of vegetable oil

  • 1 onion, chopped

  • ½ pound of mushrooms, freshly sliced

  • 4 cloves of garlic, freshly chopped

  • 2 cups of cooked lentils

  • 1 cup of bread crumbs

  • ½ cup of peanut or almond butter

  • 2 tablespoons of miso paste

  • 2 tablespoons of soy sauce

  • 2 tablespoons of dried thyme

  • ¼ cup of chia seeds

  • 2 cups of sweet potato, grated



  1. Splash the oil into your skillet over medium-high heat. Toss in the onion, mushrooms, and garlic and sauté until they become brown and flavorful, about 10 minutes. Transfer the mixture to your food processor. Add all the remaining ingredients except the grated sweet potato. Puree the mixture until everything is smoothly combined. Transfer the mixture to a mixing bowl and stir in the sweet potato by hand so it does not break down in the machine. Rest the mixture for ten minutes, giving the chia seeds time to work their magic.

  2. Using your hands, shape the mixture into evenly formed patties. They may be cooked immediately, refrigerated for several days, or frozen for a month.

  3. When it is time to cook you have lots of options for these burgers. You may fry them in a lightly oiled sauté pan on your stovetop, sear them on your griddle, grill, or BBQ, or even bake in your oven at 400°F (200°C) for 15 to 20 minutes. Whatever method you choose, keep in mind that these burgers brown relatively quickly so medium-high heat will allow the centers to keep up while the exteriors cook.


© Chef Michael Smith


Bosch Nutrition's Services


Based on the four principles of Health, Empowerment, Accountability, and Learning, HEAL shows you how to
prevent, arrest, and even reverse a range of chronic health conditions. Dietitian Nutritionist, Thomas Bosch, has guided participants successfully in reclaiming their health by reducing body weight, blood pressure, cholesterol, and blood
sugar levels, while improving gut health, autoimmune conditions, and depression.


Discover the many benefits of HEAL at one
of the two FREE information sessions, online at, email
or call 541.844.7489 

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“Think Continually About What You Want, Not About The Things You Fear.” – Brian Tracy
News & Events

It's been a busy start into the fall conference season. I had the opportunity to attend the NW Health and Nutrition Conference in Portland and then flew to Washington DC for FNCE. I am excited and look forward to sharing what I learned with you. Also, the Fall term HEAL program has started on October 4th. If you missed this great opportunity for chronic disease reversal, the Winter term HEAL program will start on January 17th, 2019.

7 Fiber Rich Foods

Health food concept for a high fiber diet with fruit, vegetables, cereals, nuts, seeds, whole wheat pasta, grains, legumes and spice. Foods high in omega 3, anthocyanins, antioxidants and vitamins on rustic background top view.

All-Bran Cereal: One serving of All-Bran cereal contains a whopping 10 grams of fiber. It doesn’t get much easier than pouring cereal into a bowl and adding a little low-fat milk, or pair it with Greek yogurt and sunflower seeds for an added protein boost. Top with fresh fruit and you have a delicious and nutritious breakfast to jumpstart your day.

Avocados: Just half of an avocado packs in 9 grams of fiber and is rich in vitamins, minerals, and heart-healthy fats. Add avocado to your salad, slice it on whole wheat toast, or eat with a dash of pepper as a mid-afternoon snack!

Raspberries: A cup of raspberries contains 8 grams of fiber and is full of antioxidants like Vitamin C. Enjoy some fresh berries for a snack or top your morning oatmeal for a delicious, fiber-filled treat.

Kidney Beans: A half cup of cooked kidney beans gives you 6 grams of fiber. Beans are versatile and easy to use in a variety of recipes including soup, salads, burgers, dips, and even dessert (check out the Eat Fit Brownie recipe).

Pear (with skin): Snacking on a medium pear will pack in 6 grams of fiber. Pair a pear with a slice of your favorite cheese or a serving of nuts for an easy and balanced snack that is sure to satisfy.

Spinach: Eating a cup of cooked spinach will add 5 grams of fiber to your day. Get creative and mix into an omelet, or saute with garlic and olive oil for a delicious side dish.

Sweet Potatoes (with skin): Cook up a cup of sweet potatoes and in addition to vitamins A, C, B6, potassium calcium and magnesium, you also get 4 grams of fiber. Sweet potatoes are easy to enjoy and can be served in a variety of ways.

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ABOUT Bosch Nutrition
Bosch Nutrition guides you in achieving your optimum nutrition, health, weight, and wellness goals through personally tailored, evidence-based medical nutrition therapy (MNT) emphasizing a plant-focused, whole foods approach, while specializing in diabetes and heart disease prevention & reversal, autoimmune disorders, intestinal health, eating disorders, and specialty diets (GF, FODMAP, DASH etc.).
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