The Skinny on Candy

by Dr. Madelyn Fernstrom

“No bad foods, just bad portions” is my mantra – and one that I share with the community to help get away from the good food/bad food mindset. Now a new study provides additional support for this concept. And these results might totally surprise you! People who report eating candy tend to weigh less, have a lower BMI, and a smaller waistline. Does that mean eating candy makes you slim? Not at all. It simply points out that it’s not candy – or any specific food – that promotes weight gain, but taking in more calories than we burn.

Published in Nutrition Research (February, 2011), the researchers reviewed diet surveys from more than 15,000 adults. “Candy” included sugar candy, chocolate, and mints. Only about 20% of people were regular candy eaters – and they didn’t eat much, about 1.3 ounces per day. That’s equivalent to 8 Hershey Kisses (about 150 calories). Whether the candy-eaters exercised more, or trimmed calories in other areas isn’t known.

While you always want most of your calories to be nutrient dense and healthful, there are some guidelines for a daily “treat” (candy, chips, cookies) – up to 10% of your daily calories. For someone eating 1500 calories daily, that’s up to 150 calories; for 2000 calories day, it’s about 200 calories.

Healthy eating is not about deprivation, it’s about balance.

Quick Tip to Cut Calories

by Dr. Madelyn Fernstrom

One of the biggest issues I hear about family meals is the tendency to go back for seconds, or even thirds. Many of us love our own cooking – and want more of a good thing – and struggle with portion control.

Here’s a quick tip to limit your refills when eating with your family at home: serve yourself in the kitchen, and keep the serving dishes there – and move to the dining room to eat. “Family-style” eating with large serving plates (and serving spoons) on the table, leads to self-serving of larger and multiple portions.

If you dine in the kitchen, this still works. Simply place the serving bowls on the counter, and not on the kitchen table. It’s really a case of “out of sight, out of mind.”

Even if you do reach for seconds, you’ll be a more mindful eater, and not automatically fill up your plate a second time, just “because it’s there.”

A simple solution to a common problem. What other tips can you share? I’d love to hear from you!

Potatoes Are Bashed!

by Dr. Madelyn Fernstrom

No, it’s not a typo – I didn’t mean potatoes are mashed! Potatoes, yet again, are under fire. The USDA has recently recommended that potatoes should be OFF the school lunch menus – and join a list of other “limited” starchy vegetables including corn, peas, and lima beans. While not removed from menus, the recommendation is for 1 cup per week!

You may ask “what could they be thinking?” (I sure did!)

The goal of this decision (aimed for 2012) is to get rid of the French Fries beloved by students everywhere. That’s not a bad goal – but this is a lot like “throwing the baby out with the bathwater.” A medium sized baked potato (about the size of your fist) is about 100 calories, and loaded with fiber and vitamin C. To lump all potatoes in the same nutritional bin is a mistake. In fact, all potatoes are off the list – except sweet potatoes. Yes, sweet potatoes are a good choice, but not when they’re fried (which is still allowed!).

Potatoes can be a “gateway” vegetable – and can be topped with broccoli, salsa, and other vegetables. It’s not always the vehicle for fatty toppings like sour cream, butter, and cheese sauce. And what about a potato bar? Many schools have these – and offer multiple vegetable toppings, reduced-fat sour cream, and low-fat cheese.

While there are many ways to eat potatoes – and French Fries do have a role in a healthy diet, in moderation – I just want you to know that a baked potato is most definitely a healthy choice, good for both your budget and your waistline!

What's a Serving? Use Your Hand!

by Dr. Madelyn Fernstrom

While we all agree that serving sizes are gigantic, what’s challenging is trying to figure out what counts as the appropriate amount for a single serving. This is an important question both for weight control, and overall healthy eating.

We’re not walking around with food scales and measuring cups (at least I hope not!) – and it’s really easy to confuse all of the comparisons you’ve heard a million times before. Serving size terms like a tennis ball, checkbook, computer mouse, a shotglass, a pair of dice, a lightbulb – the list goes on and on. Sound familiar?

I’d like to share a really simple way, using your hand, to gauge your portion sizes. It’s my “favorite rule of thumb” (pun intended!), especially when I’m away from my kitchen!

• The palm of your hand…….3-4 ounce serving of protein
• Your balled up fist…….1 cup serving of pasta, rice, cereal, vegetables, salad ; one whole fruit
• Cupped hand……..1/2 cup serving of pasta, rice, cereal, cooked vegetables, canned fruits
• Your thumb……1 ounce of cheese; 1 tablespoon of peanut butter, salad dressing, mayonnaise
• Your thumb tip…….1 teaspoon of oil
• One small handful (food completely within your hand)……..1 ounce of nuts, candy
• Two small handfuls…….1 ounce serving of chips, pretzels

While these are not precise measurements, they go a long way to helping you figure out portion control – and help support mindful eating.

Let me know how you figure out portion sizes!

Can You Be Fit and Fat?

by Dr. Madelyn Fernstrom

Only when you learn how to “size yourself up” can you figure out the answer that applies to you. While it’s always important to track your body weight and BMI, your body fat percentage is also a number you’ll want to know. Often people attribute extra weight to “muscle mass” resulting from exercise.

While a member of the Pittsburgh Steelers or Penguins might fall into the “overweight” category, professional (not weekend-warriors!) athletes tend to have a low percent body fat, and their extra pounds are a health plus, related to extra muscle, not fat.

If you find your own body fat is lower, yet you’re overweight, being “fit and fat” are compatible.

Women should aim for a body fat of 23% or less, and men for 18% or less to be in the healthy range.

Sadly, that’s not the case for most of us. But there is still some good news. Research shows consistent health advantages in cardiovascular performance and other health measures, with regular physical activity, even without weight loss. Improved health is not only related to the number on the scale. Physical activity (with your doctor’s clearance) is always a health plus.

Boost Your Activity With Interval Training!

by Dr. Madelyn Fernstrom

I’m always hearing from people who have a lot of interest in exercising, but not a lot of time. It IS a real problem, without an easy answer. But there’s at least one way to boost your fitness without spending more time – and that’s with a strategy called “interval training.”

Interval training can work if you’re a beginner or have an established workout routine. The goal is to incorporate more rigorous intervals for a few minutes, throughout your exercise, to boost your calorie burn, without adding more time.

Always check with your doctor before changing your present physical activity plan, or if you’re just beginning a new exercise routine. For starters, “pick up the pace” of whatever activity you’re doing, just for a minute or two. Walking outdoors? Try a slow jog. On a treadmill? Adjust the speed or the incline. On an elliptical or bike? Turn up the resistance. You get the picture.

You’ll want to feel challenged for a minute or two, then turn back to your original pace, gradually lengthening your interval to about 5 minutes or so. That’s the do-it-yourself version to start, but if you enjoy this type of exercise, seek the advice of an exercise physiologist or certified trainer to develop a specific interval training plan to optimize your fitness routine.

An added plus? Independent of the fitness benefits of interval training, many people just like to “shake up” their activity – which can help you stick with any exercise plan!

What do you think of interval training?

Take Tea and See!

by Dr. Madelyn Fernstrom

While liquid calories can add hundreds of extra daily calories, a tasty, calorie free option is tea. While green tea is richest in health-promoting antioxidants, other teas (like white and black teas) are also good sources. Studies show that 5 cups or more a day might even provide a modest boost to a weight loss effort.

Even if you’re not a regular tea drinker, a calorie-free warm beverage can be satisfying, and also support hydration. Here are some of my favorite ways to enjoy tea:

- Start your day with a large mug of green tea. Sip it slowly, to ease into your day. Even if you’re a coffee drinker, you might give it a try. Tea does have caffeine, though less than coffee – you’ll get about half the caffeine, cup per cup.

- For a between meal pick-me-up, try some hot green, black or white tea – and take 5-10 minutes to sit back, relieve stress, and enjoy a few minutes to yourself. If you need to boost your calories, a teaspoon of honey or sugar (only 15 calories), plus a small handful of animal crackers, whole wheat mini-crackers, or a pre-packaged 100 calorie snack can be a satisfying treat.

- Try iced tea – even in cold weather! You can add a slice or two of orange, lemon, or lime to give a fresh fruit flavor. The same antioxidants are present whether the tea is hot or cold! For pre-bottled teas, read the label to makes sure it’s unsweetened, or flavored with a low-calorie sweetener.

- Look for herbal teas if you want to avoid caffeine. These are still a calorie-free beverage, and the antioxidants are still there. Be sure to avoid those with added sweeteners and milk (particularly “chai” blends, which can be very high in calories).