Breakfast of Champions

By Dr. Madelyn Fernstrom

Even if you don’t follow Olympic swimming, I bet you’ve heard about the rivalry between Michael Phelps and Ryan Lochte in the 2012 summer games. In an upset in the first race between them, the “always second” Ryan Lochte came out on top with the gold medal. While there are many reasons for Ryan’s win, I’d like to focus on one interesting lifestyle change that Ryan himself attributed to his incredible performance — his diet.

Top athletes need thousands of calories a day to fuel their workouts, and most of us assume they’re consuming nutrient-packed foods and avoiding empty calories. But Ryan Lochte was a self-acknowledged lover of fast food, which contributed to a major portion of his calories.

Making overall changes in his performance strategies, Ryan switched his diet plan to an energy and nutrient-rich diet . . . and it paid off. He credits his healthier diet as one of the factors in his improved performance. That’s great news for those of us who believe in the connection between healthy eating and better performance in whatever you do.

It encourages me that when asked about his recent performance boost, Ryan didn’t have to say he was eating a diet of fast food, milkshakes, and soda. That would send the message to millions that it doesn’t matter what you eat, as long as you have sufficient calories. Ryan’s Olympic gold medal is yet another example that healthy eating certainly does pay off!

Toasting the London Olympics – with Tea!

By Dr. Madelyn Fernstrom

The Olympics begin this evening, and whether you’re an amateur athlete, or armchair enthusiast, it’s an amazing set of events. With so many events, you can pick and choose your favorites. So if you’re a swimming fan and in awe of Michael Phelps’ flippers – oops, I mean feet – or interested in watching the intense competition of sprinting (is it really possible to win by one hundredth of a second???), there is something for everyone.

Since the games are in London, my thoughts turned to tea, and I wanted to share some fun (and healthful) facts about England’s official national drink – that’s right – TEA.

Two-thirds of British citizens drink tea every day – at least four cups. But that’s not a large caffeine load, because a cup of tea has about 30-50 mg of caffeine, equivalent to one large mug of coffee. And what about coffee? Do the British drink much? Yes! About 70 million cups a year, which is less than half of the annual tea consumption, at 165 million cups.

It might surprise you to know that more than 95% of tea-drinkers use tea bags, not loose tea. And the most popular add-in to tea is milk, used by 98% of people.

Since tea leaves are derived from a plant,  tea is loaded with health-promoting antioxidants. If you’re new to tea, try different types, from black to green to white. Black tea is highest in caffeine (around 50 mg per cup), while green and white teas have at least 50% less.

Let the games –and the sipping-- begin!

Is Chocolate a Health Food Imposter?

By Dr. Madelyn Fernstrom 

Last Friday’s Wall Street Journal reported the anticipated approval in Europe for a special “super-chocolate” that carries a new label for improving heart health. This claim is based on decades of research on cocoa beans, and their documented biological effects in animals and humans showing a relaxation of blood vessels that translates into increased (and easier) blood flow. These actions can lead to a healthier cardiovascular system. A decision in Europe is expected early next year.

Spoiler alert: your typical candy bar does NOT qualify for this label. Here’s why — most of the active ingredients in cocoa, the heart-healthy flavanols (antioxidants), are lost during processing. While dark chocolate does have more antioxidants than milk chocolate (and white chocolate, which is not even chocolate, has none), studies show you need to consume about a quarter of a pound a day (around 500 calories)  for several weeks to lower blood pressure. So, a square or two a day of dark chocolate is unlikely to make much of a dent in your heart health.

But this new “super-chocolate” preserves 80% of the flavanols. It may promote heart health and improved blood vessel function in a small serving — about 1/3 of an ounce. This specially labeled chocolate, by the manufacturer Callibaut, is anticipated to be available in Europe soon. It’s the only chocolate that will be labeled with a specific health claim.

If you’re interested in a high-flavanol chocolate product, you can buy a product online called CocoaVia. It’s made by Mars, the same company that makes M&Ms. Be on the lookout for other high-flavanol chocolates to appear in the US market.

The bottom line: If you like chocolate, have it as a small treat. But don’t add it to your diet as a way to promote your health. Certain chocolates can have a value-added health benefit, but read the fine print first!

FDA Approves New Weight Loss Drug

By Dr. Madelyn Fernstrom

In a long awaited move, the FDA approved a “new” weight loss drug, Qnexa, this past July 18. Renaming it Qsymia (cue-sim-ee-a), it’s actually a lower-dose combination of two drugs already on the market. Not for casual weight loss, or those “last ten pounds,” Qsymia is approved for use in adults who are obese (BMI of 30+), or adults who are overweight (BMI 27+) and have at least one major illness, like high blood pressure, sleep apnea, or diabetes. This drug, intended for use along with a reduced calorie diet and increased physical activity, is a combination of an appetite suppressant (phentermine) and an anti-seizure medicine (topiramate), which has weight loss as a “side effect” of epilepsy treatment.

While weight loss after one year of Qsymia — plus lifestyle changes — produced an average weight loss of 6 to 9 percent (an impressive outcome), many people lost a lot more, but some lost much less. There’s no guarantee of weight loss, and Qsymia is far from a “magic pill.” 

And, like other prescription medications, it has side-effects. Two major concerns are an increase in heart rate and a risk of birth defects (cleft lip/palate). Other side effects include insomnia, dry mouth, constipation, and tingling in the hands and feet. But the FDA decision supports the evidence that the benefits outweigh the risks.

Could it be a good power tool for your weight loss toolbox? Obesity is a medical illness of epidemic proportions. With two-thirds of the U.S. population overweight or obese, there will be a subgroup of people who DO need some medication to adjust their hunger and fullness thermostat. But there are many reasons people overeat that have nothing to do with biology, and they won’t be helped by any weight loss drug. A medication can support, but not replace, a reduced calorie diet. It makes the lifestyle effort more manageable (easier, but not easy!) for the long term. 

Qsymia will be available before the end of the year, but availability will be limited. To ensure careful and appropriate use, the company (Vivus) will restrict who can prescribe this medication, and the once-a-day pill would only be available through mail order. An experienced bariatric (weight-loss) physician or psychiatrist are two specialties to check with if you want a consultation. 

Take a Vacation for Better Health

By Dr. Madelyn Fernstrom

While many of us are walking databases of information about healthy living – a diet rich in fruits and vegetables, daily exercise, sufficient sleep – we often forget about one very important factor. Want to take a guess? It’s taking a regular vacation! 

Research continues to show that a planned vacation promotes improved health. A seven-year study (with a nine-year follow-up) from Syracuse University found that men at high risk for coronary artery disease reduced their risk by nearly 30% by taking at least an annual vacation. In this study, nearly 15% reported no annual vacation, while 10% took only one vacation a year. A great work ethic, but what about the health consequences? 

Longer work hours – whether you love your job a lot, or not so much – are now a standard part of daily life, and this can lead to increased on-the-job stress. A vacation provides both an occasion to look forward to as well as an opportunity to break up your routine, for a little “me” time. It’s often a good time to revisit your daily health habits, to consider a long-term improvement.

Whether you plan a short or extended getaway, or enjoy a “staycation,” make sure to build in some vacation time, regularly. It’s an important tool for your health and wellness toolbox.

Are you overdue for a vacation? I’d love to hear your thoughts.

My Five Favorite Summer Foods

By Dr. Madelyn Fernstrom

You know that I’m a big fan of “seasonal” eating – choosing the fruits and vegetables that are locally grown – not flown in partially ripe, from thousands of miles away. For me, summer is loaded with some of my favorite foods. Here are five of my favorites:

A tomato - from the tiny grape tomatoes to the giant beefsteaks – is the most versatile “fruit” in nature (technically, it’s not a vegetable, though we think of it as one!). Perfect in salads or cold soups like gazpacho, it’s also an edible container for your favorite meat or vegetable salad. It’s also loaded with umami – the savor “fifth taste bud” – adding an additional flavor pop to whatever you’re eating! 

Corn on the Cob is one of summer’s greatest edible treats. Steamed or grilled, corn is sweet and full of flavor. Skip the butter or margarine, and enjoy it’s sweetness. Or use a low-calorie butter spray.

I love watermelon! It’s a great anytime food. And since it’s mostly water, it’s the perfect way to hydrate on a hot day! And you’ll find most melons are now seedless, an added plus!

Fresh berries are nature’s candy. Plump and juicy, berries of all kinds – blueberries, blackberries, raspberries, and strawberries are now at their flavor peak . 

Nothing can beat fresh salad greens in the summertime. Cool and crisp, greens are now at their peak of flavor. Darker greens have more nutrients than pale ones, so mix and match. Just make sure to wash those greens thoroughly to remove the dirt and grit! 

And if you can’t get to a farmer’s market or local stand, check out your neighborhood grocery store for a selection of locally grown fruit and veggies from area farms. 

What are some of your own summer favorites? 

Safe Summer Grilling

By Dr. Madelyn Fernstrom

Just about every food can be grilled outdoors. Whether you have a portable charcoal mini-grill, or a monster-size gas grill, the joys of outdoor cooking are one of the great pleasures of summer. But there are a few basic food safety rules you’ll want to follow to avoid foodborne illness and to keep your grilling experience a positive one.

Keep your hands clean! Wash them with soap and water after you’ve handled raw meats, poultry, or fish. Or keep a bottle of hand sanitizer handy. Having bacteria on your hands is one of the biggest culprits for foodborne illness.

Avoid cross-contamination. Separate raw and cooked ingredients. That means cutting surfaces (use paper plates for easy disposal) and marinated foods. Put your meat, chicken, or seafood in a large ziplock bag, add the marinade, and keep refrigerated. Do NOT re-use the marinade on the cooked food. Throw it out! Keep some aside before you marinate the food if you want to use it later.

Use a meat thermometer. The “I think it looks done” test is not good enough to keep food safe. To eliminate harmful bacteria, insert an instant thermometer to check that meats are at least at 145°F and that poultry is at least 165°F.

Refrigerate leftovers promptly. Foods are safe for consumption up to two hours after cooking. After that, refrigerate. If the temperature hits 90°F or higher (as it has been this summer!), wrap up the food after one hour.

And along with the basics, don’t be afraid to try some unusual grilled items, like watermelon “steaks” (large slabs of melon) or a heart of romaine (brushed with a tiny bit of olive oil and sprinkled with sea salt and pepper). Let your imagination be your guide. My favorite tip? If you can put it on a skewer, you can grill it! 

Handling a Heat Wave

By Dr. Madelyn Fernstrom

If you’re thinking that this summer seems a lot hotter than others, you’re right. We’ve had a few spells of extremely hot and humid weather. A few easy steps can help you prevent heat-related illness, like heat exhaustion, or the more serious heat stroke.

Heat exhaustion results from exposure to high temperatures for an extended time (hours to days). Without adequate hydration, heat exhaustion leads to imbalances in salt and water balance. And it’s not only the temperature – you can be at risk on days when the temperature is moderate but the humidity is high.

It’s important to be aware of these significant symptoms of heat exhaustion, and to take action : (1) headache/dizziness; (2) confusion; (3) nausea; (4) muscle cramps; or (5) rapid heartbeat/profuse sweating.

The best treatment? First, get out of the heat! Seek an air-conditioned environment, or at least a large shade tree and rest.  Remove any extra clothing, and cool down with cold liquids, cold compresses, or if you can, jump in a cool shower. Important!If your symptoms do not improve in about 30 minutes, check in with your doctor. Left untreated, heat exhaustion can lead to heat stroke, which is more severe.

Prevention is always best. Make sure to adapt your outdoor schedule to the weather. Pay attention to your fluid intake and your level of physical activity. And listen to your body; be attentive to any early symptoms, which makes it easier to treat and recover from heat exhaustion. 

Food Fun for the Fourth of July

By Dr. Madelyn Fernstrom

If you’re planning an outdoor picnic for the fourth of July, I’d like to share a few facts and offer ideas that might inspire you to make some healthy changes or additions to your holiday menu.   

Check out these surprising food facts  . . . did you know that:

• Two wine coolers have 16 teaspoons of sugar? Stick with plain wine and add some seltzer for a homemade “spritzer.”
• A half cup of salsa has less than 50 calories? It’s the perfect low-calorie choice for dipping your favorite veggies or chips.
• A large ear of corn-on-the-cob is rich in fiber and just 100 calories? Corn is at its peak in the summer, but don’t slather it in butter. Use just a dab, or try some low-calorie butter spray.
• Replacing super-premium ice cream with frozen yogurt cuts the fat in a one cup serving from 24 grams to 4 grams.
• Nothing beats a cold, crisp wedge of watermelon – less than 100 calories and great for hydration.

 Let me know some of your own holiday favorites!