Coming Soon to Your Local McDonald’s: Calorie Postings!

By Dr. Madelyn Fernstrom

You might have heard about calorie postings on fast-food menus in New York City, and elsewhere, and wonder if it will hit our region anytime soon. The answer is a definite YES. McDonald’s is taking a bold step in posting the calorie counts of all menu items, along side the prices. This will be in all restaurant locations across the nation. If you think this will make the signage a little cluttered, you’re right. Although it’s a lot of information to “digest,” it is very helpful to becoming an informed patron. 

Opinions vary widely about this new policy. Advocates say it empowers consumers who want easy access to this information. Opponents find it to be a waste of time, especially when no one wants to know this information. 

I say it’s a step in the right direction and can only help those who want to be more mindful. Those who are not interested can just ignore it. And that’s just what focus groups have found.  

What do you think about calorie postings on menus? I’d love to know!

The Debate on Fish Oil

By Dr. Madelyn Fernstrom

Fish oil continues to be a hot health topic, and it’s front page news yet again. A new study suggests that fish oil supplements provide no ”value-add” to your health. 

This study, called a meta-analysis, accumulated the information from multiple single studies, and compared the results of all of the studies.  The analysis documented that, overall,  people taking fish oil supplements did not live longer, nor have fewer illnesses, compared to individuals who did not take fish oil supplements. 

When this study came out, many cardiologists and health experts were quick to point out that fish oil in the form of FOODS – fish (like salmon) and walnuts – both rich sources of dietary omega-3-fats were an important part of a healthy diet. The addition of supplemental pills/capsules of fish oil does not seem to provide the same kind of health plus as the dietary sources, as a general guideline. 

Does that mean that fish oil provides no health benefits? No! It is important to read beneath the headlines for a little more information. If you currently take fish oil, be sure to include dietary sources of the heart healthy omega-3-fats. There is no harm in taking the supplements, but they do not replace a healthy diet. 

Because population data do not always apply to what an individual should do, it’s important to have a talk with your doctor about whether fish oil supplements should be part of your heart-healthy tool box. 

Today is National Run at Work Day!

By Dr. Madelyn Fernstrom

Are you one of those people who never can find the time to exercise? Are you so busy with your daily activities that a regular run or walk isn’t even on your radar? If so, the national campaign called Run At Work Day might interest you.

It’s a day of raising awareness about the importance of daily physical activity in supporting good health, a “call to action” to make room for physical activity in your life. And you don’t have to be a runner to participate. The goal, for both adults and children, is to include at least a 30-minute walk some time during your day. 

While we all know the benefits of exercise on cardiovascular health, a mid-day boost of physical activity has other health benefits. A 30-minute walk can be the perfect stress reliever. Walk with a friend or listen to your favorite music.

Feeling some late afternoon fatigue? Instead of a coffee break, take a walk for some fresh air (and maybe some sunshine!) for an energy boost. 

If you don’t have 30 minutes at one time, break up your activity.  Even a 10-minute walk is helpful. Aim for three 10-minute bouts and you’ll achieve similar health benefits to a single 30-minute period.

What ideas do you have to celebrate National Run at Work Day? 

Feed Your Pets Right

By Dr. Madelyn Fernstrom

While pets are regarded as members of the family, you shouldn’t always feed your dog or cat like one! You might not know that certain foods beloved by humans – like chocolate – can be dangerous if consumed by your pet. The ASPCA has some suggested guidelines for the healthy feeding of your dog or cat. Below are some of the highlights:

Replace the beef and chicken bones. 
These can splinter and cause digestive track damage or damage to your pet’s teeth. Look for treat bones specifically made for dogs and cats.

Avoid dairy products. 
Adult animals don’t have the digestive enzymes (lactase) for this. Consumption can lead to diarrhea.

Skip the chocolate. 
The caffeine and other methylxanthines (chemical family of the active ingredient) is not metabolized well by dogs, especially.  Higher concentrations when consumed can produce the same symptoms as in people, like heart palpitations and tremors. 

Lose the booze. 
Don’t use alcohol to “relax” your pet, or to share in a celebration.  Alcohol is a nervous system depressant for your pet, and the dose you’re providing is unknown, especially with smaller animals.

Watch out for highly seasoned, spicy foods (including onions and garlic). 
Don’t worry about your pet having food that is too bland.  Highly seasoned foods in large amounts, regularly, can contribute to cellular damage.

Keeping your pet healthy with an appropriate diet and regular exercise also maintains a healthy weight. And, your dog can be the best “exercise buddy” around. 

How do you feed your pet? Is maintaining a healthy weight for your dog or cat a challenge?

Smart Snacking: Part 2

By Dr. Madelyn Fernstrom

Earlier this week, I checked out the snacks at the mall and at the movies. Today I’ll take a look at what to eat at the airport and at sporting events. Remember that snacking is not a requirement for healthy eating. If you choose to include a snack or two, remember to count those calories as part of your daily intake. A reasonable guideline for a snack is 125-225 calories, or even less.   

At the airport. You might be tempted to grab a big bag of nuts and raisins as a healthy choice for a snack. While that IS a heart-healthy combo and the calories sound right at about 150 per serving, there are often 5-6 servings per bag. Even with good intentions, it’s hard not to eat the whole bag! A better choice is a KIND bar, a minimal-ingredient bar that you are likely to find at any kiosk at the airport. You get the same great taste of fruit and nuts in a calorie-controlled bar (about 200 calories). Try a small skim milk latte for around 120 calories, and skip the sugary syrups or ask for the sugar-free version. If you’re traveling with someone, split a turkey sandwich (skip the mayo). At many shops, including Subway, you can order half of a sandwich.  

At the stadium. It’s football season and you’ll find a lot of temptation, especially at Heinz Field. Stick with a small bag of Cracker Jack® for under 200 calories. Skip the peanuts unless you’re sharing with four other people — they are usually too tempting to eat just a handful. I don’t often recommend hot dogs, but they are actually a reasonable calorie choice when compared to typical stadium food. A regular-size hot dog topped with mustard and sauerkraut has about 225 calories. 

A big part of mindful eating is snacking smart. When you are an informed and aware, it’s easier to be a smarter and healthier eater. And remember my motto: There are no bad foods, just bad portions.

What are your thoughts on snacking while at the airport or watching the “big game”?

Smart Snacking: Part One

By Dr. Madelyn  Fernstrom

It’s hard to make healthy foods choices when you’re running around, and don’t have time to preplan. In the perfect world, you’d be carrying a fruit, or small protein bar, or a small bag of nuts when you need a snack. In the real world, this is much tougher.

This week, I’m going to focus on four popular destinations for snacking:  the mall, the movie theatre, the ballpark, and the airport.

While healthy eating does not require snacking, it’s an eating style that many people enjoy. One or two well-spaced snacks can be a great boost for weight control, as long as you account for those EXTRA calories. A loose definition of a snack is around 125-225 calories (it can be less).

At the mall: If you’re looking for something sweet, try a small soft-serve frozen yogurt or ice milk (think Dairy Queen, McDonald’s, or I Can’t Believe It’s Yogurt). A one-cup serving is about 200 calories. Share with a friend and you’ve cut the calories in half. Skip the toppings to save calories and money. Try a bowl of vegetable or tomato soup, a filling snack at around 150 calories (skip the cream soups). A small order of steamed vegetables (sauce on the side) from an Asian fast-food restaurant is another 100-calorie choice. Adding a small scoop of brown rice to the veggies takes your total snack calories to 200.  

At the movies: If you’re a movie snacker, it’s not easy! A surprisingly calorie-controlled choice is a frozen slushy. With half the calories of soda, a slushy is a drink and a frozen treat all together. For around 150 calories, you can indulge guilt-free. And you don’t have to be a kid to choose the kid’s pack. For about 210 calories, you get a fun-size candy bar,  and two cups of popcorn. Add a bottled water or a diet soda and you’re all set. Avoid the “movie-sized” (giant!) bags and boxes of candy unless you’re sharing with at least two other people. 

What other snacks have you found at the mall and the movies?

Edible Containers

By Dr. Madelyn Fernstrom

I’ve discovered the most wonderful new serving containers for my food – fruits and vegetables! It’s the ultimate recycling -- a fun (and healthy) use to some of our favorite foods of late summer and early fall as part of our meal. And these edible containers come in all sizes and colors: green or yellow zucchini, red or yellow tomatoes, red or orange peppers, purple eggplant, and white mushrooms.

Stuff these vegetables with anything from rice to ground meat, mashed beans, or even other vegetable mixtures for a hot dish. Bake for about 45 minutes in a 375-degree oven. Or go chilled with a chicken or tuna salad stuffing.

Try one of my personal favorites: Hollow out a red cabbage and use it as an edible bowl for a low-fat dip, surrounded by carrots, celery, and other raw vegetables.

And don’t forget about fruit! A baked apple or pear, hollowed out to make room for raisins and walnuts, is ready to eat after about 40 minutes in a 350 degree oven. 

This is what I call having fun with food, and I bet the kids in your life will enjoy these as well!

Immediate Benefits of Exercise

By Dr. Madelyn Fernstrom

We all know the benefits of regular physical activity on our long-term health. But many people do not find that the reward of sustained good health is sufficient for them to stick with any activity plan. Some new information has emerged, which shifts the focus away from the long-term benefits of exercise, to the “immediate” benefits of exercise. 

So, how soon is “immediate”? That’s defined as during the activity, and within the next few hours. Here’s a perfect example for the working Mom. Instead of the advice to “make sure to accumulate 150+ minutes per week of activity,” which can be a very frustrating message, the updated idea is to take a family walk (children, partner, others) after dinner, for 20 minutes or so. The immediate benefits are digestive health, additional family time, regular activity for Mom (to relieve stress and sleep better), and setting an example for her children that being active is fun. It’s an immediate sense of well being that can have great appeal for busy people.

We all want to be more active, and lack of time is often cited as the reason we don’t move more. It will be interesting to see if the “valued added” of the immediate benefits of physical activity provide the sustained support so many people need.

Does this idea appeal to you? I’d love to know!