Personalize Your Fitness Routine

By Dr. Madelyn Fernstrom

I’d like to end this month of weight loss tips and tools on an “active” note. How about learning one of the easiest ways to choose a fitness routine that can really work for you over the long term? When it comes to activity, if you enjoy what you’re doing, you’ll stick with it. Not a tough concept, but it can be a real challenge to find the right activity.

A popular recommendation we’ve all heard is to “choose your favorite DVD.” A great idea, and a time saver for those who have no time or interest in the gym. But with dozens (hundreds!) of DVDs out there, who has the time to find the right one?

Now a fantastic website allows you to review and sample DVDs of all types – before you buy. It’s called collagevideo.com and it’s a site that’s easy to maneuver, allowing you to search by activity, instructor, and intensity of the routines.

Selecting the right instructor is the most important aspect of finding a good fit – and your comfort level here is essential. Are you looking for a drill sergeant? Or a gentle and encouraging voice? Do you prefer a man or a woman?

You’ll also need to think about the kind of activity you prefer: cardio, strength training, stretching, or mind/body activities. If you’re feeling adventurous, you might want to consider workout DVDs that feature exercise balls, kettle bells, resistance bands, or other accessories. Even if you are not sure what kind of exercise you’d like to do, when you simply scan a bunch of DVDs that look appealing, you’ll eventually find one that connects with you.

Once you’ve clicked on a video, you can take a look at a sample clip before deciding if you’d like to purchase it. No cost and no obligation if you choose to pass (there’s also no fee to log on).

Whether you want to walk or dance, go to boot camp or yoga class, you’ll be able to find the right activity to fit your needs. Always remember to check with your doctor before changing your exercise routine.

Give it a try, and let me know what you think! 

TV’s Man vs. Food: Are There Any Winners?

By Dr. Madelyn Fernstrom 

Food is part of life. For better or worse, so is television. So it’s natural that shows and channels focused on food are wildly successful across the country. And the content is all over the culinary map. One topic I’d like to tackle is the show with the unlikely title of “Man vs. Food.”

For those of you unfamiliar with this show, it pits a mere human against giant portions of foods (from restaurants around the country) to see if man can meet the demands of speed and quantity eating. The prize is usually a photo on the “wall of victory.” The goal: to out-eat other “challengers” before him. To add to the festivities, restaurant regulars are cheering in the background.

This show, by the way, is wildly entertaining. If you didn’t consider all of the awful hidden health messages associated with consuming huge amounts of high-calorie foods within a short period, this would be harmless entertainment. This idea of “competitive eating” is becoming contagious, and shows like this one fuel the concept that this is great fun and you can try this yourself.

When it comes to food, more is not better, even when it’s billed as entertainment. My advice on competitive eating? Don’t try this at home! And skip the “all you can eat” buffets while you’re at it.

Boost Activity with “Interval Training”

By Dr. Madelyn Fernstrom

We all know that being physically active is a major health promoter for mind and body. And while most people want to move more, actually doing so remains a constant challenge. Why? Lack of time is the number one reported reason.

I’d like to suggest that it’s time to exercise smarter, not longer, if lack of time is your major barrier. That’s where the concept of interval training comes in. If you hear this term and think marathon training and serious athletes, read on! Interval training can apply to everyone, and it simply means picking up the pace intermittently with your present activity. Inclusion of interval training can boost caloric output and cardiovascular fitness without increasing the total time devoted to activity. Sounds like a win-win to me!

You’ll always want to check with your doctor before modifying your present activity pattern. This is a must-do. Ask specific questions about exercise intensity, duration, and limitations related to your own personal health. When it comes to exercise, one size does not fit all.

For most people, “moderate” activity allows you to comfortably carry on a conversation or sing to yourself without being breathless. Your “interval” is a modest boost where focusing on the activity is the priority. And intervals are different for everyone, depending on your starting level of fitness. The good news is that everyone can have smart interval goals.

Start small. If you’re strolling along for your 30 minutes of daily walking, try alternating 3-5 minutes of brisk walking for every 10 minutes of strolling. Include some hills (nature’s intervals!) in your walk if possible. Try this concept on a treadmill by dialing up the incline, or on a stationary bike or elliptical machine by turning up the resistance.

A consultation with an exercise physiologist or physical therapist can help you to optimize your physical activity routine by safely increasing the duration and intensity of activities that work for you and your lifestyle.

Is Obesity a Liability for Chefs?

By Dr. Madelyn Fernstrom, Senior Advisor, Health Management

It’s been all over the news. Paula Deen – Southern food chef, restaurateur, and Food Network star – has type 2 diabetes; she’s also medically obese. Her recipes focus on sugar, fat, and salt laden comfort foods of all types. While this story has several complicated dimensions, I’d like to focus on one which applies to us “regular folks.” If you love to cook and eat, are you destined to be overweight or obese?

The answer is a resounding NO! There are loads of examples of professional chefs who prepare all kinds of indulgent dishes – and many maintain a healthy weight. They can enjoy their own food in moderation. And you can also easily do it in your own life.

Here are a few of my favorite easy tips to help you continue to enjoy food preparation and eating – without the feelings of deprivation many people feel when eating a “healthy diet.”

1. Chew gum, or sip on herbal tea when you’re cooking. Hundreds of calories can be mindlessly consumed way before the meal, by constant tasting. Avoid frequent tastings, and when you do taste, skip the tablespoon and stick with a baby (or espresso) spoon.

2. Lighten up your dairy choices. When recipes call for heavy cream or half-and-half, lower the total fat (and calories) by substituting whole milk. Feel free to switch to skim milk, but taste is often compromised by total fat removal – a big minus for many people.

3. Cut the sugar in recipes by 25%. You can readily trim the sugar without changing taste or texture. If a recipe calls for a cup of sugar, use ¾ cup.

4. Downsize your portions. Portion control is tough when you really love a dish – so mix and match portion sizes. Limit the serving size of a high-calorie dish, and bulk up on fruits and vegetables for additional volume to help you feel fuller.

Other tips to share? I’d love to know! 

Smart Supermarket Shopping: Limit Processed Foods

By Dr. Madelyn Fernstrom

I’m often asked about the “best” healthy foods to look for at the supermarket. One of my favorite universal tips is what to limit: processed foods – almost always found in cans, packages, and boxes. Processed foods are modified for convenience, as well as to guarantee a long shelf life, taste, and safety. Most processed foods are loaded with hidden salt, sugar, and fat. And regular consumption of these foods has been linked to an increased risk of obesity, diabetes, high blood pressure, and cardiovascular disease.

I like to keep things simple! Here are three simple steps to follow while you’re in the grocery store. These will really help you to make healthier choices for yourself and your family:

·      Shop the perimeter of the store, where most fresh foods are found. The center aisles are loaded with items in cans, boxes, and packages, so don’t spend much time there!

·      Looking for processed food replacements? Try fresh fruits and vegetables, or choose frozen fruits and veggies for out-of-season produce (make sure to skip the added sauces!).

·      Read the nutrition information on the back or side of package labels. This is the best way to compare sugar, fat, and/or salt content. And remember to pay close attention to serving size, not the size of the whole package!

It’s tough to avoid all processed foods, as most of us don’t have the time to cook from scratch every day. So, when choosing processed foods, look for low or reduced sodium products (especially for soups), and those lower in fat and added sugars.

Want to Lose Weight? Count Calories

By Dr. Madelyn Fernstrom

Years of debate continue about the best eating strategies to lose weight. Who hasn’t heard about the advantages of a high-fat diet – or is that a low-fat diet? Cut the carbs – no wait, keep the carbs? Was that load up on protein or cut back?

Now a new study from the Journal of the American Medical Association has really set the record straight. This excellent research study has documented what most of us already suspect: It’s the calories we consume that affect weight, and not the combination of carbohydrates, fats, and protein in our daily eating.

While this sounds like a fundamental concept, it’s loaded with confusion for most people. Now, we can all take a step forward in identifying what type of eating plan is most compatible with long-term engagement and compliance. Success comes from following your personal preferences to create a plan that is unique for you. You can lose weight if you’re a meat-lover, as well as if you are partial to pasta. Eating fat doesn’t make you fat – extra calories do!

The first step to long-term weight loss is an effective eating plan. And the great news is that this eating plan can take many different forms. Start the year by structuring an eating plan that connects with you. If you need help, it’s worth a visit to a nutritionist for additional help.

Have you found the perfect plan for you? Please share your thoughts!