UPMC MyHealth Matters

Simple Stress Relief: Just Breathe!

2012-03-02T08:50:00.000-05:00

By Dr. Madelyn Fernstrom

We live in a pumped up, stressed out world. And while we often see recommendations for stress-relieving activities that take “only 20 minutes a day” (or longer) most of us just can’t make time to do this daily.

I’m a glass-half-full person – all about what you can do, not what you don’t have time to do (good-bye perfect world!). Trying to fit in daily stress reduction often just creates more stress.

One of my favorite de-stressors takes just two minutes. It’s my version of deep breathing. While this doesn’t compare to a one-hour yoga class, it can give you a quick pick-me-up and a great sense of well being.

Stand up (if you have some privacy), or just stay seated at your desk. Sit up straight and take a very deep breath – slowly – in through your nose, filling your lungs, and then exhale slowly through your mouth. Repeat for a total of 10 times. The key is to do this slowly and to be mindful of the moment – think about your breathing in and out.

This is one baby step that definitely supports healthy living. Let me know if it works for you!

Eating Outside Your “Comfort Zone”

2012-02-28T05:00:00.000-05:00

By Dr. Madelyn Fernstrom

Many of us are walking encyclopedias of food information, but we still tend to return to the same foods over and over again, week after week. While structured eating is healthful, and having some reliable, go-to foods can help keep you on a calorie-controlled track, this can get boring. And boredom often leads to straying from the path of healthy eating.

Nutrient recommendations have been updated, and new fresh and prepared foods continue to surface on supermarket shelves. Now is the time to add some new foods to your eating repertoire, to both revitalize your taste buds and expand your eating horizons.

Often this means going outside your comfort zone, whether it’s a matter of texture, taste, or just the thought that “It doesn’t sound good to me.” It means adopting the mindset of being an adventurous eater and willing to at least try new foods.

An easy start is replacing an animal protein with a plant version. Try a black-bean or soy burger – both can be found ready-to-cook in the freezer section. Topped with lettuce and tomato and your favorite condiments, this alternate “burger” is a winner. Or try some “soy crumbles” (bagged, also in the freezer aisle), which have the look and texture of beef, in a marinara sauce topping your favorite pasta. You might try a whole wheat version of pasta instead of rice.

A crock pot can help make this an easy task. Mix and match your favorite lean protein, fresh or frozen vegetables, and tomato sauces/broths for endless variations. Check out recipes online or in one of the small paperback recipe books found at the supermarket checkout. It’s a great way to add some new ingredients to your old favorites.

Is Obesity “Contagious”?

2012-02-24T05:00:00.000-05:00

By Dr. Madelyn Fernstrom

Can you actually catch obesity from someone else, like acold? No, of course not! What I mean by obesity being contagious is thepresence of a giant social component to lifestyle habits that stronglycontributes to obesity.

Scientific studies continue to document that bothhealth-promoting and health-damaginghabits are fostered by our social connections. And when it comes to lifestylebehaviors like eating and physical activity, most of us are strongly influencedby what our friends and family are doing. The good news is that you can learnto recognize what I call “lifestyle sabotage” and choose another path foryourself.

I’d like to share the story told by one of my patients. Shehad lost about 30 pounds and had a strong commitment to making lifestylechanges. She came to see me one day, very forlorn, after meeting some friendsat a restaurant the evening before. She chose vegetable soup to start. Whileshe opted out from their usual order of a large fried onion loaf, she encouragedher friends to order whatever they wanted. When it came time to order dessert, shesuggested they share two desserts among the four friends (this restaurant hadhefty portions!), as she didn’t want a whole one for herself (she hadpre-planned a few bites).

At the end of that meal, her friends told her, “You’re nofun anymore – you don’t like to eat.” This lady was very hurt, since shebelieved the friendship and socializing were the key features, not the food.Sadly, her friends, who had their own weight struggles, felt the opposite wayand expressed discomfort that she wasn’t eating “like she used to.”

You may have found yourself in a similar situation,demonstrating how easy it is to get in a pattern of accidental sabotage. Thiscan make it harder to both create and sustain positive lifestyle change.

Such lifestyle sabotage also pertains to physical activity.You might want to go for a long walk, but others discourage you in favor of anew movie or “can’t be missed” TV show.

You can only control your own behavior. If you see yourselfin these examples, try to create an environment of positive health patterningwith people who are like-minded. This is one sure step to continued engagementin a healthy lifestyle, and it will almost certainly help support your long-termeffort.

How have you changed your social networking to avoidlifestyle sabotage and promote good health?

Thinking Outside the Whole Grain Box

2012-02-21T05:00:00.000-05:00

By Dr. Madelyn Fernstrom

The message that we should include fiber-rich starches as partof a healthy diet is one that comes across loud and clear. But 100% whole wheat,brown rice, whole oats – while tasty – can produce taste bud fatigue over time.I’m often asked what other options are out there.

I’d like to expand your whole-grain repertoire with some ofmy favorites. They’re easy to prepare and will keep your taste buds stimulated.

It’s time to shake up your whole grain starches! Thefollowing grains are all readily available in local supermarkets and are gluten-freefor those of you on this dietary regimen.

Buckwheat: Thisfiber- and protein-rich grain has no connection to wheat, despite its name.It’s the base of Japanese soba noodles. Also known as “kasha,” it cansubstitute for your morning oatmeal as a hot cereal.

Quinoa: This grainhas a nutty flavor and a slightly crunchy/chewy texture, and it cooks up in lessthan 15 minutes. Rich in fiber and protein, it’s a wonderful side dish that canbe served hot or cold.

Millet: While wein the U.S. might associate this grain with birdseed, most of the world usesmillet as a protein- and fiber-rich starch in multiple ways. It can be mashedor fluffed up and added to a variety of soups, stews, and salads.

For the more adventurous palate…here’s a new grain I’vetried. It’s not readily available in stores, but it’s easy to find online(bobsredmill.com).

Teff: With asweet, nutty flavor, this favorite of Africa is calcium- and iron-rich. Try it asa hot breakfast cereal. It’s also a great fat-free thickener for soups, stews,and sauces.

As with many nutrient-rich foods, “healthy” doesn’t alwaysmean “low-calorie” when it comes to grains. But because these grains are allfiber- and protein-rich, a modest portion (½ to 1 cup cooked) is going to be verysatisfying as part of any meal. Enjoy!

Eating Underground: Discovering Root Vegetables

2012-02-17T05:01:00.000-05:00

By Dr. Madelyn Fernstrom

Looking for delicious, nutrient-rich, economical,easy-to-prepare food? Take a look at root vegetables. These beauties are someof nature’s most versatile foods.

While carrots and onions are the most familiar members ofthe root family, other increasingly popular root vegetables include parsnips,beets, turnips, rutabagas, and leeks. (If you’re wondering why potatoes are noton this list, they are not root vegetables – they are tubers!)

Root vegetables are just what they sound like – the “roots”of edible green plants, grown underground. While many of us enjoy theconvenience of bagged and cleaned root veggies, try buying the “originals” withthe greens attached. A 100% edible experience!

Be creative and think beyond a simple “side dish.” Tryreplacing mashed potatoes with low-calorie mashed parsnips (prepared the sameway as potatoes). Cut up several different roots into large pieces, put them ina shallow pan with a spray of olive oil, and roast them in a 400 degree ovenfor 30 minutes. Or, puree one or more root veggies together along with somereduced-sodium chicken or vegetable broth for a delicious soup. Add about ½ cupof broth for every 1 cup of pureed vegetables for a thick soup – or add more tobroth for your preferred consistency.

Beets are a root vegetable favorite for many people – myselfincluded! But the complaint of stained fingers and countertops often deters peoplefrom regular consumption. For all you beet lovers out there, I have great news!Local supermarkets now have vacuum packed fresh beets, ready to eat in whateverform you like. Canned beets have always been a staple, but they don’t have thetexture and flavor of the fresh ones (but they’re still good in a pinch).

Do you have some favorite root vegetable recipes? Pleaseshare with us!

Revisiting Vitamin D

2012-02-14T05:00:00.002-05:00

By Dr. Madelyn Fernstrom

While “strong bones” most often comes to mind when we think of vitamin D, recent studies demonstrate loads of additional health-promoting benefits, including contributions to the prevention of osteoporosis, high blood pressure, certain types of cancer, and some immune-system diseases.

How do you know if you’re meeting your daily needs? Guidelines have recently been updated for both children and adults. While vitamin D needs vary with age and other factors, the only way you can know your vitamin D “number” is with a blood test – and a score of 30 or higher is the new goal.

Vitamin D is not naturally found in foods, except for fatty fish (like salmon and tuna), and is added to all dairy products. Nature’s way for us to obtain vitamin D is from exposure to daily sun light, where our skin can help us meet our daily needs for this vitamin. Just 10-15 minutes a day (without sunscreen) is sufficient.

To meet your needs, you might need a simple dietary change, more time outdoors, a supplement, or a combination of these.

Here are some general guidelines to review. It’s important to talk with your doctor about your specific needs, as these values are approximate and don’t always apply to an individual:

Age RDA (IU/day)

Up to 18 600 IU

19 – 50 600-800 IU

51+ 600-800 IU

Pregnant/ 600 IU

Nursing

In addition to fatty fish and vitamin D-fortified dairy products, dietary sources of vitamin D include egg yolks, beef liver, and fortified cereals.

Talk to your doctor about the best ways to meet your needs. And don’t exceed the daily recommended dose with dietary supplements without an okay from your doctor. As a fat-soluble vitamin (retained by your body over time), too much vitamin D can be a health negative.

Before talking to your doctor, first add up the total up the amount of vitamin D you consume in a day from these 3 sources: (1) dairy products and other foods; (2) calcium supplements fortified with vitamin D, and (3) daily multivitamin/mineral supplements. Based on your blood level, your current health, and your lifestyle habits, you and your doctor can figure out the best combination of sources for optimal vitamin D health.

Are You Salt Savvy?

2012-02-10T14:35:00.000-05:00

By Dr. Madelyn Fernstrom

A new report from the Centers for Disease Control andPrevention (CDC) found that most of us are consuming nearly twice the recommendedamount of sodium in our daily diet. While the daily sodium recommendation forhealthy people is 2300 mg, nearly 90% of Americans (including toddlers andchildren) struggle to stay under that number. And for those at risk, therecommended intake is even lower: 1500 mg daily.

For most people, the term “cutting back on salt” isinterpreted as a major drop in flavor. That doesn’t need to be the case. Infact, only about 10% of the sodium we eat daily comes from the salt shaker! Theuse of spices and sodium-free herb blends can wake up natural flavors in foods.

Nearly 80% of our daily sodium is “hidden” in processedfoods – bagged, boxed, and canned – and in restaurant meals. Here’s where thetaste test fails: Foods don’t have to taste very salty to be loaded withsodium. So stick with label-reading. And look for reduced-sodium products as amajor step toward cutting down – it’s not necessary to choose sodium-free foodsunless you are under doctor’s orders.

Canned and boxed soups are particular culprits. Simplychoosing a reduced-sodium soup instead of “regular” can cut back as much as 500mg of sodium per serving, about one-fifthof your daily intake right there!

If the low- or no-salt-added canned products don’t pass yourpersonal taste test, dump the full-salt version into a strainer and rinse offthe liquid, which contains much of the salt. This works great for cannedvegetables and beans of all types.

Learn to barter for your daily sodium choices. If you have arestaurant meal or a high-sodium meal at home, aim for fresh, simply preparedfoods the rest of the day.

Check with your doctor to evaluate your personal riskfactors relating to sodium intake. Those most at risk are people who (1) are overage 50, (2) are African American, (3) have high blood pressure, or (4) have a familyhistory of high blood pressure.

Health Foods: What the World Eats

2012-02-07T04:25:00.000-05:00

Dr. Madelyn Fernstrom

Did you ever wonder what the rest of the world is eating tostay healthy? We’re already well acquainted with olive oil, tomatoes, andalmonds from the Mediterranean lifestyle. But there’s a lot more out there!

Today I’m going to survey some new health foods from aroundthe globe. While some choices might require a more adventurous palate, most ofthem are foods we can readily incorporate into our daily eating plan. Check outsome of my favorites:

Denmark: Herring andCabbage

Health Plus: Fish is loaded with heart-healthy omega-3 fatsand vitamin D, plus lean protein; cabbage is a cruciferous vegetable withactive phytonutrients and loads of fiber.

Scotland: Oats

Health Plus: Daily consumption can help lower cholesterol;packed with soluble fiber; can help stabilize blood sugar.

Africa: Chickpeas(Garbanzo Beans)

Health Plus: Good protein source; high in fiber – a one cupserving is half your daily fiber requirement.

Russia: Red Beets

Health Plus: Fiber-rich root vegetable; loaded withantioxidants and folic acid.

India: Turmeric/CurryPowder

Health Plus: Active ingredient is curcumin; linked to a healthy immune system with regular use;referred to as “spice of life.”

Israel: Mint

Health Plus: Soothes the digestive track; can reduce nauseaand stomach cramps; natural breath freshener.

China: Ginger

Health Plus: Calms an upset stomach; an anti-gas food.

What other health foods from around the world do you enjoy?

Love Your Heart: Wear Red Today!

2012-02-03T05:00:00.000-05:00

By Dr. Madelyn Fernstrom

The annual Go Red for Women campaign is celebrating its 10^thAnniversary today! The “Go Red” outreach is one of my favorites – and a nationalcall to action for women everywhere to take charge of our heart health.

It seems hard to believe that nearly 80 million Americanshave some type of cardiovascular disease. And each year, about 10% of thesepeople die from heart-related illness. These 800,000 lives lost account forabout one-third of all deaths in the United States. Scary numbers, but you can do something about it.

It’s time to face your risk factors – if you haven’t done soalready. The good news is that there are many ways to reduce your risk of heartdisease, involving both medical andlifestyle care.

That’s why “knowing your numbers” is so important. For yourheart, these numbers include:

-Total cholesterol

-HDL cholesterol (good – think H for healthy)

-LDL cholesterol (bad – think L for lousy)

-Triglycerides

-Glucose (blood sugar)

The first four numbers relate directly to heart diseaserisk. Blood glucose relates to your diabetes risk. Diabetes is awell-documented risk factor for heart disease.

The prevention and treatment of heart disease risk andillness requires a team approach between you and your doctor. It’s important tohave honest and open ongoing discussions with your doctor about your familyhistory of heart disease, current lifestyle, and inclusion of medications thatcan help support a healthy heart.

It’s essential (and challenging!) to do your part in working toward a heart-healthy lifestyle. Controllingyour weight, eating a diet rich in fruits and vegetables and lower in animalfats, quitting smoking, increasing physical activity, and managing stress areall important factors you can modify. Baby steps count. Pick one area tochange, and add on to your progress as you master one goal.

Lifestyle change is amarathon, not a sprint.

Personalize Your Fitness Routine

2012-01-31T05:01:00.000-05:00

By Dr. Madelyn Fernstrom

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

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

Now a fantastic website allows you to review and sample DVDsof all types – before you buy. It’scalled collagevideo.com and it’s asite 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 aspectof finding a good fit – and your comfort level here is essential. Are youlooking for a drill sergeant? Or a gentle and encouraging voice? Do you prefera man or a woman?

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

Once you’ve clicked on a video, you can take a look at asample clip before deciding if you’d like to purchase it. No cost and noobligation 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 yogaclass, you’ll be able to find the right activity to fit your needs. Alwaysremember 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?

2012-01-27T05:01:00.000-05:00

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 successfulacross the country. And the content is all over the culinary map. One topic I’dlike to tackle is the show with the unlikely title of “Man vs. Food.”

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

This show, by the way, is wildly entertaining. If you didn’tconsider all of the awful hidden health messages associated with consuming hugeamounts of high-calorie foods within a short period, this would be harmlessentertainment. This idea of “competitive eating” is becoming contagious, andshows like this one fuel the concept that this is great fun and you can trythis yourself.

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

Boost Activity with “Interval Training”

2012-01-24T09:51:00.000-05:00

By Dr. Madelyn Fernstrom

We all know that being physically active is a major healthpromoter 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, notlonger, if lack of time is your major barrier. That’s where the concept ofinterval training comes in. If you hear this term and think marathon trainingand serious athletes, read on! Interval training can apply to everyone, and itsimply means picking up the pace intermittently with your present activity.Inclusion of interval training can boost caloric output and cardiovascularfitness without increasing the total time devoted to activity. Sounds like awin-win to me!

You’ll always wantto check with your doctor before modifying your present activity pattern. Thisis a must-do. Ask specific questions about exercise intensity, duration, andlimitations related to your own personal health. When it comes to exercise, onesize does not fit all.

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

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

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

Is Obesity a Liability for Chefs?

2012-01-20T05:00:00.000-05:00

By Dr. Madelyn Fernstrom, Senior Advisor, Health Management

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

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

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

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

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

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

4. Downsize yourportions. Portion control is tough when you really love a dish – so mix andmatch portion sizes. Limit the serving size of a high-calorie dish, and bulk upon 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

2012-01-17T10:04:00.000-05:00

By Dr. Madelyn Fernstrom

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

Ilike to keep things simple! Here are three simple steps to follow while you’rein the grocery store. These will really help you to make healthier choices foryourself and your family:

· Shop the perimeter of the store, where most fresh foods are found. Thecenter aisles are loaded with items in cans, boxes, and packages, so don’tspend much time there!

· Looking for processed food replacements? Try fresh fruits andvegetables, or choose frozen fruits and veggies for out-of-season produce (makesure 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 rememberto pay close attention to serving size, not the size of the whole package!

It’stough to avoid all processed foods, as most of us don’t have the time to cookfrom scratch every day. So, when choosing processed foods, look for low orreduced sodium products (especially for soups), and those lower in fat andadded sugars.

Want to Lose Weight? Count Calories

2012-01-13T05:01:00.000-05:00

By Dr. Madelyn Fernstrom

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

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

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

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

Have you found the perfect plan for you? Please share yourthoughts!

The 5 Ds of Dieting

2012-01-10T05:00:00.000-05:00

By Dr. Madelyn Fernstrom

Do you struggle with food cravings?

This is a giant barrier to weight loss success. It sets up a negative cycle of initially “battling” the craving, giving in, overindulging, feeling like a failure, and giving up. Sound familiar?

I’d like you to try my easy “5 Ds” to help manage your food cravings. They really work!

DELAY – DISTRACT –DISTANCE – DETERMINE – DECIDE.

Delay: Postpone eatingfor 10-15 minutes when you feel an urge. You’re not saying “no” – just stoppingto think before you eat. You’re not ignoring the thought but dealing with it.While you’re delaying your decision, the next D makes it easier…

Distract: Try anon-food activity to give you something to do (so you don’t watch the clock for10 minutes!). Often the wave of desire to eat disappears in a few minutes whenyou keep your hands busy without food. Clean out a drawer, call a friend, brushyour teeth, surf the web, or even learn to knit!

Distance: It’simportant to keep your eating environment at arm’s length – maintaining adistance. Keep food out of sight, not on counters; “out of sight, out of mind”can help. Stay out of the kitchen when a craving strikes. And use the kitchenonly for food preparation and meal consumption. Avoid it as a place to hangout.

Determine: Afterwaiting 10-15 minutes, determine whether you are physically hungry or just thirsty;these two are often confused. Also consider whether you might haveemotional/boredom hunger, what I call “head hunger.” And avoid gettingover-hungry, a main consequence of meal skipping. All of these situations canbe helped with a structured eating schedule and pre-planned meals and snacks.

Decide: If you’vemade it through the first 4 Ds, it’s time to make a smart choice. Think beforeyou eat and pre-plan what you are really looking for – sweet, creamy, salty,chewy – before you make a choice. Look for single-serving packaged items forbuilt-in portion control. You also get the satisfaction of “eating the wholething.” Aim for a snack between 100-200 calories.

How do you manage your own food cravings? Please share yourthoughts!

Weight Loss: One Size Does Not Fit All

2012-01-06T07:21:00.000-05:00

By Dr. Madelyn Fernstrom

If losing weight is your New Year's resolution, read on! This month, I'm going to share some of my favorite strategies to help you build your own weight loss tool box.I call it a BEAM box – and it's based on the four pillars of weight loss: Behavior, Eating, Activity, and Medical care. And no tool is too small to be included. It all starts with what you're both WILLING and ABLE to do. These are not the same thing, and when you think about the "able" part, you can set more realistic and practical goals.

One important question I hear all the time belongs with the eating tools: What about meal replacements? Good or bad?

Meal replacements can be a great help, since they make automatic portion control much easier. There's no guesswork in tallying your daily calories (studies continue to show that we all underestimate how many calories we eat). Meal replacements can be a great way to jump-start a reduced-calorie eating plan. This can be as easy as a complete bar or shake (along with a fruit), a large skim milk latte for breakfast, or a frozen calorie-controlled meal.You also might want to try a few weeks of a complete meal replacement plan, like Jenny Craig or Nutrsystems; some people find this the most helpful of all.

Just one or two meal replacements a day can make the difference between weight maintenance and weight loss. It's a good way to enter the world of structured eating: a must-do for long-term weight loss success.

Whether you purchase a meal replacement, or create your own, these provide the security of easy food choices to both boost your confidence and help turn your attention to the flip side of eating less – being more physical active.

Don’t Skip the Sunscreen!

2012-01-03T15:17:00.000-05:00

By Dr. Madelyn Fernstrom

Now that we’ve entered the winter holiday season, you might think it’s an odd time to talk about sunscreen. Most of us are mindful in the heat of summer to slather on sunscreen at the pool or beach, since the sun “feels” so strong.

Even with shorter days and dropping temperatures, the sun is still a powerful source of skin-damaging UV rays. And when there’s snow and ice all around, the reflection of these shiny, white surfaces strengthens the impact of the sun’s rays on our skin.

Remember to apply sunscreen to your face and hands during the cold and snowy months. An SPF of 15 is sufficient, and studies show you don’t get extra benefits from higher (and costlier) SPF numbers.

While your skin is protected, blocking the UV rays can interfere with Vitamin D production in your skin. That’s the primary source of the body’s vitamin D, since there are very few foods naturally rich in this vitamin. To make sure you get your daily requirement of vitamin D (400-800 IU), include low and non-fat dairy products (fortified) and fatty fish (naturally rich) as dietary sources. A daily supplement might be required, but check with your doctor first; only a blood test can determine the adequacy of your own Vitamin D level.

The bottom line? Sunscreen – it’s not just for summer anymore!

Making (and Keeping) New Year’s Resolutions

2011-12-30T05:00:00.005-05:00

Dr. Madelyn Fernstrom

It’s almost time to welcome in the New Year. Whether you plan a quiet evening with family and friends or a night on the town – thoughts of New Year’s resolutions for 2012 are no doubt close to mind.

Whether you want to lose weight, stop smoking, or start an exercise plan, when you think about a new change for a new you, I hope you’ll consider the smartest goals for you. This doesn’t mean heroic efforts toward an unattainable goal, the kind you’ll try for a week and then give up.

A successful resolution requires some reasonable goal-setting and realistic thinking. Instead of saying you’ll lose 20 pounds in January, make the goal eating more fruits and vegetables, keeping a food log, monitoring your daily calories, and losing 5 pounds during the month. You might lose more, but you’ll have achieved your goal, which is the most motivating tool of all! Trying to stop smoking? Perhaps skip the “cold turkey” approach, aim to cut back on your current habit, and sign up for a structured program to help sustain your effort. Instead of promising yourself daily trips to the gym, aim for a 30-minute walk daily and add the gym for at least 2 days each week.

Here’s to a happy and healthy 2012!

The Verdict on Sugar in Children’s Cereal

2011-12-27T05:00:00.001-05:00

Dr. Madelyn Fernstrom

Breakfast is a healthy start for everyone’s day, particularly for kids. Studies show it supports school performance and a healthy weight. And a bowl of cold cereal and milk is a quick and easy meal for breakfast or any time of day.

A new report by the Environmental Working Group reviews 84 popular brands of children’s cereals and reveals several eye-popping comparisons of the sugar content in popular cookies and snack cakes.

Three cereals – Kellogg’s Honey Smacks, Post Golden Crisp, and General Mills Wheaties Fuel – contain 56% sugar by weight, with 20 grams of sugar in a skimpy 1-cup serving. That’s a whopping 5 teaspoons of sugar – roughly the same as one Twinkie snack cake.

A single 1-cup bowl of an additional 44 cereals, including the popular General Mills Honey Nut Cheerios, Kellogg’s Apple Jacks, and Quaker Oats Cap’n Crunch, is equivalent to eating 3 Chips Ahoy! cookies – about 3 teaspoons of sugar.

Many tasty lower-sugar options are available to choose from. Try Kellogg’s Frosted Mini-wheats, General Mills original Cheerios and Kix, Post Shredded Wheat (all varieties), or Quaker Oats Cinnamon Oatmeal Squares.

Check out these quick tips when choosing cereals for your family:

Skip the front package labels, and read the side panel: Don’t be fooled by the front of the box nutrition claims. Look at the nutrition panel on the side, and make your own decision. Grams of sugar per serving doesn’t connect with most people, so translate this into teaspoons of sugar by dividing the sugar grams on the label by 4. A cereal with 20 grams of sugar contains 5 teaspoons of sugar. And skip the “good source of whole grains” on the front, and look for 3 grams of fiber per serving, found on the side.

Cut the sugar in half by mixing with low-sugar cereals: Many brands of cereals offer a low-sugar “basic” as well as a higher-sugar product. Mix original Cheerios in equal parts with Honey-Nut Cheerios, and cut the sugar by 50%. This works for any high/low combination of cereals.

Add some fresh, frozen, or dried fruit to low-sugar cereals: Boost the nutrients and provide nature’s sweetness by adding fruit to a low-sugar cereal. For pricey berries, try frozen bagged fruits like blueberries or strawberries, two kid-friendly options.
Use the high-sugar cereals as a dessert: Portion out a single serving (about 1 cup) in a small bag for your child to enjoy as a treat or dessert instead of a cookie or other treat.

And remember to choose low-fat or non-fat milk, or soy milk (if there is a health reason for excluding dairy). Both are calcium and vitamin D rich – important for kids of all ages.

Enjoy the Holiday Weekend!

2011-12-23T05:00:00.000-05:00

By Dr. Madelyn Fernstrom

By the time you’re reading this, it will be the start of a long holiday weekend for most of us. You may be celebrating Christmas, Hanukkah, or Kwanzaa – or if you’re a Seinfeld fan, perhaps “Festivus” (for the rest-of-us!).

While there might be some last-minute details that you just didn’t get to, I hope you’ll agree that “good enough” is the new perfect. It’s now time to relax and enjoy your family and friends.

I hope you and your loved ones make some wonderful new holiday memories together.

A happy and healthy holiday to all!

An “Eggs-tra” Special Holiday Appetizer

2011-12-20T05:01:00.003-05:00

By Dr. Madelyn Fernstrom

When you think of a healthy and easy appetizer for a holiday party, do your thoughts go to a fresh vegetable platter, or some dry roasted mixed nuts? While these are reliable go-to items, I’m often asked about other choices. The major complaint? Boring!

I’d like to suggest one of my favorites – a dish that’s not only healthy, but a very economical choice. It’s my variation on a deviled egg. Slice a peeled, hard boiled egg in half lengthwise, scoop out and discard the yolk. Add a spoonful of prepared hummus (any variety), and sprinkle with paprika. These delicious little gems weigh in at only around 25 calories each, and are a big hit everywhere!

Here’s a fool-proof method for cooking perfect hard boiled eggs, with a firm, creamy white perfect for stuffing! Cover the eggs with room temperature water in a pot, to cover, and bring to a boil. Simmer the eggs for 10 minutes, then dump the hot water, and rinse well in very cold water. Crack the cooked eggs, so the shells are broken all over. You’ll find the shells pull off very easy. Chill the whole hard boiled eggs for easier slicing (and discarding of the yolks).

Another tasty variation: Instead of hummus, try some prepared pesto. Skip the paprika, and add a sprinkle of parmesan cheese instead.

Other healthy appetizer recipes you’d like to share?

Healthy Eating in Black and White: Part Two

2011-12-16T10:05:00.001-05:00

By Dr. Madelyn Fernstrom

You might be surprised to know that an important health-promoting antioxidant called anthocyanin also provides a dark purple/black pigment to a wide variety of foods. Like the foods described earlier this week, many nutrient-dense black-pigmented foods are found in nature.

When consumed regularly, these nutritious foods, along with their colorful counterparts, will promote optimal health benefits. Aim for at least five servings for all fruits and vegetables daily (or start by adding just one more than you already eat now!).

Here are some of my favorites:

Black Beans: These are a fantastic source of flavanol antioxidants. A member of the legume family, black beans are a good source of protein and loaded with fiber. Enjoy them in soup, or mashed as a tasty dip for baked chips or veggies. A “cousin” of the black bean is the black lentil.

Black Rice: Found in Asian markets (or online), black rice is a whole grain that’s fiber-rich and loaded with antioxidants, including vitamin E. The hull of black rice, the bran layer, is a nutrient plus, and provides a chewy, delicious texture. Try it in dishes calling for rice of any variety.

Blackberries: These berries are one of the top sources of dietary fiber, and just a cup contains one-third of your fiber needs for a day! Eat alone, or use as a topping for regular or frozen yogurt. Fresh blackberries can be pricey, so look for bagged frozen berries. Try them right out of the freezer!

Black Tea: As with another popular tea, green tea, black tea is a rich source of flavanol antioxidants. Studies show that regular, frequent consumption – about 5 cups a day – has cardiovascular health promoting effects. Black tea does contain some caffeine, but much less than coffee; the caffeine in four cups of black tea is the equivalent of about one cup of coffee.

Black Olives: These little gems are nutrient powerhouses, containing vitamins A and E. Olives are fruits and, when allowed to naturally ripen on the tree, they are black in color. They’re also a rich source of polyphenol antioxidants. Add to salads, or enjoy some marinated black olives for an easy appetizer.

Healthy Eating in Black and White – Part One

2011-12-14T04:30:00.000-05:00

By Dr. Madelyn Fernstrom

While consuming a variety of colorful foods is a direct connection to healthy eating, nutritious eating can be as easy as “black and white.” This week, I’m going to look at these two interesting contrasts for healthy eating.

Contrary to the popular notion that white foods are devoid of nutrients, many are valuable nutrient powerhouses. As with all nutrient-rich foods, you will reap optimal health benefits only when you consume them regularly. Aim for at least 5 servings of fruits and vegetables daily (or start by adding one more than you already eat now!).

Here are some of my favorites:

White Potatoes: Nature’s perfect carbohydrate – one the size of your fist is about 100 calories, and loaded with vitamin C, potassium, and fiber. It’s the oil, butter, sour cream, and cheese added to the spuds that gives them a bad nutritional rap.

Cauliflower: A member of the family of “cruciferous” vegetables (broccoli, Brussels sprouts, and cabbage are others), it is rich in the plant nutrient sulforaphane, shown in studies to be a cancer-fighting compound. It’s also a good source of vitamin C and fiber, and can be eaten raw, steamed, roasted, or even pureed and served as a side-dish like mashed potatoes.

Parsnips: This is my favorite root vegetable, low in calories and high in fiber (one cup gives you one-third of the fiber you need for a whole day). Parsnips have the appearance of “white carrots” and have a delicate natural sweetness when cooked. Not a veggie you’d consume raw, parsnips can be roasted, put into soups, or mashed like potatoes.

Onions and Garlic: There’s not a cuisine in the world that doesn’t use onions and garlic in most dishes. Part of the allicin family of plant nutrients, they are documented to support a healthy immune system. While some people prefer raw onions, their taste is muted with cooking, and they add amazing flavor with almost no calories. Try roasting garlic in the oven (bake a whole head wrapped in foil for about 45 minutes in a 400-degree oven) and use it as a spread to replace your butter or margarine for a healthy, low-calorie treat.

White Mushrooms: In addition to being a rich source of selenium (an antioxidant), mushrooms are a natural source of “umami” flavor, stimulating the fifth taste bud for a meaty, savory taste. No salt or added fat is needed when you add some mushrooms to your favorite recipes, including soups and side dishes. Slice or chop some raw mushrooms and add to your salad.

Skimming the Fat

2011-12-09T05:00:00.010-05:00

By Dr. Madelyn Fernstrom

We often hear about “defatting” soups and sauces to cut fat and calories. You might be surprised to know how big these calorie savings can be: about 150 calories for a large ladle of gravy! One simple solution is to refrigerate the liquid overnight, allow the fat (which rises to the top) to become solid, and scoop it off in the morning. But most of us don’t have that kind of time. Introducing an amazing kitchen tool to the rescue!

While there are a variety of kitchen gadgets to help, most of these have a spout at the base of the unit, where the lean juices are. They’re typically messy, and aren’t too user-friendly. One of the most effective items I’ve seen is called the “Swingaway.” You simply pour your liquids into the one-quart plastic container, and press a button for a little “trap door” which allows the lean sauce or soup to run through. No mess!

It’s a great tool for home use, and makes a healthy holiday gift for your favorite cook. With a modest price of around $15.00, it’s available in area stores like Sur La Table and online.

What other healthy kitchen tools can you recommend for holiday gifts?

“Kids’ Meals” and Toys

2011-12-06T05:03:00.001-05:00

By Dr. Madelyn Fernstrom
San Francisco has been a national leader in healthier eating for kids, starting with fast food restaurants. A new law went into effect this past week: no free toys included for meals not meeting more healthful standards for calories, fat, and sodium, and containing a serving of fruit.

While this has led to some nutritional improvements to fast food meals for kids – including the addition of low-fat dairy products, and more fruit – it seems that companies find it a lot easier to maintain the present kids’ menus and simply charge extra for the toys, rather than comply with the new guidelines for inclusion of a free toy.The toy can be purchased for 10 cents, no matter what the quality of the meal.

For McDonald’s, a confusing (and some would say misleading) concept is presented. If you buy the toy, your 10 cents is donated to the building of a new Ronald McDonald house, so it “counts” as a charitable contribution. Burger King hasn’t yet decided what to do with the extra funds. Yet another chain, Jack in the Box, has eliminated the toy altogether, which is a step in the right direction!

Do yourself a favor. Separate toys and food for your own children, grandchildren, or any kids you care about; you don’t combine them at home, so why do it in a restaurant? And if you want to donate to a charity, make it one of your own choosing.

Don’t Skimp on Sleep

2011-12-02T05:00:00.001-05:00

By Dr. Madelyn Fernstrom

The upcoming holidays add a lot of extra activity to our already busy schedules. To make time for all of these add-ons, many people cut back on sleep to get everything done.
You might be surprised to know that the best solution for holiday productivity is to make a good night’s sleep a priority. For most people, this means around 7-8 hours each night.

Walking around bleary-eyed from lack of sleep slows you down, and limits your ability to multitask or even carry out your daily tasks efficiently. An occasional night of 5 hours of sleep won’t be a problem, but if this is a regular occurrence (be honest with yourself!), it’s time to revisit your sleep patterns.

Lack of sleep is also associated with weight gain. People eat more, in the hope that they’ll feel more energized. Mental focus and awareness of mindful eating also decline with fatigue. Some hormones related to hunger and fullness signals are also out of whack, and stress levels can skyrocket with too little sleep.

While it’s not a perfect world, one of the best gifts you can give yourself this season is a good night’s sleep. To optimize your ease in falling asleep after a hectic day, aim for a one-hour “mental detox” prior to turning off the light. Shut off the television, computer, and smart phone, and read, or take a warm shower to relax.

What about a power nap? This can help in a pinch, but is no substitute for a sound, sustained sleep.

Sweet dreams to all!

Beware of the Office Candy Jar!

2011-11-29T08:52:00.000-05:00

By Dr. Madelyn Fernstrom

With the Thanksgiving holiday behind us, a predictable food phenomenon occurs in offices everywhere: the sudden appearance of holiday candy jars, filled to the brim with all kinds of treats! Even on desks of the most healthful eaters, that welcoming candy jar works on the premise that throughout the holiday season "food is love." It's one of the most frequent questions I get about the challenges of managing holiday eating.

Who doesn't like a sweet treat now and then? My mantra is “no bad foods, just bad portions.” But the problem is that a few candies a day, from various jars, can add up fast. Just 100 extra calories (about 4-5 pieces) from a day's worth of "Have a candy, just one won't hurt" can pack on one extra pound in just a month!

When it comes to the candy jar, focus on being a mindful eater – think before you eat a piece – and you’ll have great practice for all of the holiday temptations to come. Remember to keep track of the number of pieces you choose daily. Ask yourself if it’s worth it or if you would rather spend those calories somewhere else.

You do have a choice. Keep some sugarless gum and mints handy for yourself as a substitute for calorie-laden treats. And learn to say "No, thanks," You're not obligated to eat just because someone makes an offer!

These easy tips translate well to the variety of eating situations you'll face throughout the season.

Do you have some tips to share about keeping your holiday eating under control?

Let the Holiday Season Begin!

2011-11-25T05:00:00.001-05:00

By Dr. Madelyn Fernstrom

Today marks the unofficial start of the holiday season, and it begins with shopping! While you might not be scanning the store shelves at midnight, the start of the season puts a lot of added pressure on all of us, only one of which is gift shopping. With already busy lives, the pressure of “doing it all” begins now and continues through the end of the year.

In the weeks to come, I’ll be visiting numerous topics on managing your holiday stress, with ideas on how to focus on the joys of the holiday season while reducing much of the pressure.

How about some of your own ideas on coping with holiday stress? I’d love to know!

In the meantime, enjoy the post-Thanksgiving holiday weekend!

Creating Holiday Food Memories

2011-11-22T05:00:00.001-05:00

By Dr. Madelyn Fernstrom

With Thanksgiving just two days away, I’d like to talk about all of the positive
associations of food and family that we don’t often hear about. Food has now become “the enemy” – it’s loaded with calories fat, sugar, and salt – and in such large portions!

When it comes to the holidays, it’s important to be a mindful eater, but also allow yourself to be a “smart splurger” with some of your family’s favorite indulgences.

Many families have traditional favorites for Thanksgiving, and this can be wonderfully comforting, bringing back years of happy memories. It’s such a warm feeling to know that generations of your family have enjoyed these same dishes; it’s a nice way to include food as part of your family traditions.

For some people, the beloved dishes are modified for healthier eating, and the essence remains the same. But many people resist changing, or updating, holiday recipes. The positive food memories are so strong that it’s a treat to eat, not just for the taste, but for the good feelings that come with the old favorite. You might have seen this scenario at your own holiday meals, when someone decides to experiment with a new dish, and people are outraged. “What happened to Aunt Helen’s bread stuffing? We don’t want jalapeno cornbread stuffing from Cooking Light Magazine!” Sound familiar?

If you don’t have some favorite holiday foods, I’d suggest creating some new, perhaps healthier, food traditions for your friends and family. Creating your own “food memories” for your loved ones can certainly enhance the enjoyment of your holiday gatherings!

Have a Healthy and Happy Thanksgiving!

November Is Healthy Skin Month!

2011-11-18T05:01:00.006-05:00

By Dr. Madelyn Fernstrom

Did you know that your skin is the largest organ in the body? While most people try to pay attention to healthy lifestyle habits supporting other organs like the heart, very little thought goes usually goes towards care of the skin. So, how should you take care of your skin? I’d like to review some of the basics, to help support your own daily routine.

If you have skin problems or other chronic diseases, always talk to your family doctor or dermatologist for personalized information.

It’s important to keep your skin – especially your face and hands – clean. But you don’t need expensive cleansers or fancy soaps to do so. Stick with economical fragrance-free soaps and cleansers from the supermarket or drug store. While department store cleansers might feel great on your skin, there’s no evidence that they’re doing a better job of cleansing. If you enjoy the purchase, have fun, but it’s not a must-have.

Think about hydration for your skin – meaning an all purpose moisturizer, especially in the winter. If, after washing your face, it’s tight when you yawn, a lightweight moisturizer can help. As with cleansing, spending more money doesn’t necessarily make a better product. Daily use after cleansing (twice daily) provides optimal results.

And don’t forget the sunscreen, even in winter. While our days are shorter, it’s still important to wear daily sunscreen with an SPF of 15 (or higher if you choose or if recommended by your doctor).

Blocking the sun’s rays on your skin can interfere with adequate vitamin D intake (vitamin D is produced in the skin with sun exposure), so make sure your hands, arms, and/or legs are exposed to the sun. Fifteen to 20 minutes daily is more than enough to meet daily requirements.

What other skin-savers can you share for Healthy Skin Month?

Just Say No to Liquid Calories

2011-11-15T05:01:00.000-05:00

By Dr. Madelyn Fernstrom

Why do we always hear so much about “cutting liquid calories” for a healthier diet? It’s because most of these sources contain loads of calories without any nutritional benefit.

Liquid calories are a hidden source of sugars (and calories) that shock most people when they see the numbers.

Did you know that a 20-ounce soda has about 16 teaspoons of sugar? A daily soda adds up to 50 pounds of sugar consumed in a year! That’s not good news for your waistline or your teeth.

You might be surprised to know that juices – even 100% fruit juice – contain about the same amount of sugar as soda. You always want to eat your fruit, not drink it.

When it comes to choosing liquids, stick with water, seltzer, unsweetened tea or coffee, and low/nonfat milk most of the time. Think of juices and sodas as a special occasion treat if you enjoy them, but work on eliminating these drinks from your daily intake.

What about alcohol? Alcohol contains nearly the same number of calories per ounce as fat – so be especially mindful here. If you do consume alcohol, stick with the national guidelines of one daily drink for women, and two for men.

Do you struggle with liquid calories?

Cut Your Diabetes Risk

2011-11-11T05:01:00.001-05:00

By Dr. Madelyn Fernstrom

Nearly 10% of the US population has type 2 diabetes. But you don’t have to be part of this group! The good news is that even making one key lifestyle change can reduce your risk by about one-third.

An NIH study showed how 5 specific lifestyle changes can reduce diabetes risk – even with a family history of the disease. Reducing all 5 risk factors lowered the risk by up to 80%! It’s a perfect example of how a consistently healthy lifestyle can be an effective tool in preventing disease onset.

Lose a Little Bit of Weight: You don’t need have a BMI under 25 to get the health benefits of weight loss. Losing just 5% of your body weight “counts” as significant weight loss; if you weigh 160 pounds, that’s just an 8 pound loss!

Stop Smoking: Heavy smokers (more than 20 cigarettes daily) are at greatest risk for diabetes. It’s hard to stop smoking, so seek some professional help to determine your own best tools. These include behavioral strategies, nicotine gum, electronic cigarettes, or medications that can help reduce cravings.

Keep Moving: Physical activity contributes to weight loss, but it has other major metabolic benefits, including blood sugar regulation and building of muscle mass. Try including include both aerobic (walking, running) and strength training (weights, bands) activities in your daily life.

Boost Your Fiber Intake: A big plus for both weight loss and digestive health, high fiber foods (fruits, vegetables, beans, seeds, whole grains) also contribute to a stable blood sugar.

Monitor Your Alcohol Intake: While a max of one daily drink for women and two for men has documented health value, too much alcohol can lead to organ (liver, pancreas) inflammation and impairment of function, ultimately contributing to impaired blood sugar control. If you don’t already consume alcohol, avoid adding it for a health boost.

The Key to Self-Improvement

2011-11-08T05:02:00.002-05:00

By Dr. Madelyn Fernstrom

We all strive in different ways to be “better’ at who we are and what we do. Whether it’s improving our health, relationships, or career, it can be tough to decide how to act on these ambitions in a productive way.

It can be a double-edged sword, this self-improvement journey. Many of us are always striving to be “better,” without being satisfied with the progress we’ve already made.

I came across this topic by reading a new book called Good Enough Is the New Perfect by Hollee Schwartz and Becky Gillespie. The authors surveyed women in their 30s and 40s, and broadly identified two categories: “never enoughs” and “good enoughs.”

I like this kind of thinking, and find it applies to most areas of life.

With “never enough” thinking, the positives we do are masked by the idea that we must always do more. An unrealistic expectation for most people, and very frustrating.

With “good enough” thinking, we can appreciate our strengths, and be more satisfied with our positive efforts. It’s not settling for mediocrity, but rather looking at our positive steps as a worthy “pat on the back.” Perfection is not the goal, it’s improvement.

I think this is a great message – and this kind of thinking can go a long way to supporting lifelong, fulfilling self-improvement.

Do you agree?

Alcohol and Breast Cancer Risk

2011-11-04T05:02:00.002-04:00

By Dr. Madelyn Fernstrom

The health risks and benefits of alcohol continue to get more complicated. We all know – and science agrees - that excessive consumption is health damaging. Yet plenty of scientific data support the health benefits of a modest amount of alcohol (beer, wine, or spirits) daily on heart health: for women, one drink and men, two drinks.

Now a new study based on the Harvard Women’s Health Study, suggests that women who routinely consume even small amounts of alcohol, regularly – as few as 3 drinks each week – elevate their risk of breast cancer. How should you interpret this information?

It’s important to understand that the risk rose by 15% in a group of roughly 100,000 women, with risk rising with increasing alcohol intake. This sounds scary, until you look at the risk of the average woman. A typical woman, at age 50, has a breast cancer risk of about 3% over 5 years, so the added risk from this small amount of alcohol would only raise this risk to 3.45%. But you need to know your overall risk factors, including family history and other lifestyle habits, to see how “typical” you are.

Population data like these are not always reflective of the individual. The risks and benefits of modest alcohol consumption remain an ongoing debate in the scientific and medical community.

The bottom line? If you don’t already consume alcohol, don’t add it to your diet as a health promoter. If you choose to drink alcoholic beverages, talk with your doctor or another health professional about your personal health issues, to better determine your own health profile relative to the pros and cons of alcohol intake.

Got Chocolate Milk?

2011-11-01T05:01:00.000-04:00

By Dr. Madelyn Fernstrom

Did you know that most teenagers (and adults!) don’t get enough daily calcium? For most people that’s about 1,000 mg per day - about 3 servings of dairy products like milk, yogurt, and cheese (low or non-fat if you please!). Dark green vegetables can also make a modest contribution, but it takes nearly 3 cups of broccoli to equal the calcium in an 8 ounce glass of milk.

The steepest drop in dairy intake is the start of the teenage years. Enter 1% chocolate milk, popular in Pittsburgh area schools, where it’s offered in all 24 school districts in Allegheny County. In fact, about 80% of the milk consumed at lunch is the low-fat chocolate variety. The extra sugar in low fat chocolate milk – about 50 calories – is a cause for concern from some nutrition policy groups, who don’t like the message that “a few extra calories” don’t matter, and connect it to the expanding waistlines of teens and adults. But for those who just don’t like the taste of plain milk, low fat chocolate milk can make a big difference.

With nearly a third of the daily requirement for calcium, low-fat chocolate milk can be a tasty part of a healthy diet at any age. It’s all about moderation. Choose chocolate milk once a day, and save those 50 calories someplace else!

And if you’re looking to refuel after an intense workout, new evidence continues to support low-fat chocolate milk as an effective and economical choice, providing the right balance of protein, carbohydrates, and fat.

“Suggested” Serving Size?

2011-10-28T05:03:00.000-04:00

By Dr. Madelyn Fernstrom

With all the focus on reading nutrition labels, there’s a glaring point of confusion for so many people: how many servings are in a package? We read about calories, protein, fat, sodium, and fiber in a serving – and often just glance at the number of servings per package. Most people look at a package, and assume if it looks like one serving, it is. It’s essential to look at both the nutrient information per serving AND the number of servings per package. This “suggestion” is what the nutrient calculation is based on.

Sadly, people aren’t paying enough attention to these suggested serving sizes (and you can eat more or less of the suggestion!). According to a survey of 2,500 US adults, more than one-fourth of consumers reported eating the whole package of a product in one sitting, when the product contained 2 or 3 servings per package. And those “family size” packages, intended for 4 people? These were routinely consumed by one or two people!

This kind of disconnect between serving size and number of servings per package can easily cause overeating and weight creep over time. It’s easy to avoid, when you become a more mindful label reader.

What do you think of these “suggested” serving sizes? Share your thoughts!

Hunger versus Fullness

2011-10-25T05:00:00.002-04:00

By Dr. Madelyn Fernstrom

When it comes to weight control, this is always the million-dollar question. You’ve heard the advice a million times: ”eat when you’re hungry.” But just when exactly is that?

We all eat for many different reasons. And more often than not, physical hunger is not the drive - it’s comfort, boredom, stress, fun, or sadness. Physical and emotional hunger are sensed in the same way: “let’s get something to eat!”

To combat this confusing set of hunger signals, I’d like to suggest that you flip the hunger/fullness equation. Start to think about “fullness” and “contentment” as the endpoint for eating, rather than “hunger.”

It’s easy when you try my 3-point plan to focus on fullness. Here’s how it works. Think of Level 3 as eating until you’re stuffed, and can’t consume another bite. Think of Level 1, as actively looking for more food, with no sense of any contentment. What you’re aiming for is Level 2, where you are content and satisfied, but you could eat more. This does take a little practice to recognize (but not much). In fact, after this recognition occurs, people are amazed they didn’t think of this earlier! To handle the mental discomfort that occurs with contentment, and not being “stuffed,” you want to tell yourself that there is always more food later, when you need it.

This one-two punch to manage satiety and fullness really works! Thousands of people have learned to do this – and I hope you give it a try!

No TV For Tots

2011-10-21T05:01:00.000-04:00

By Dr. Madelyn Fernstrom

Pediatricians have made a strong statement (and a very positive one in my view) about screen time and young children. The new policy just released from the American Academy of Pediatrics recommends that children under the age of 2 limit the time spent in front of the TV, computers, and even adult shows playing in the background. Included in this grouping are self-described “educational games.”

The bottom line of this policy is that video screen time provides no educational benefits for children under age 2, and actually interferes with playtime and person-to-person interactions with other children and adults.

Other studies show that language development in young children can be impaired by too much screen time. Children learn language best from “real people,” resulting in greater understanding and usage later on.

But this is not the “video police” interfering in your personal life. The key word here is “limit” screen time from all sources. As with all modern lifestyle behaviors, moderation is key.

And we adults can learn something from this recommendation! Maybe we should all try to “turn off” a bit, and focus more on “real people” time.

Should Women Be Taking Vitamins?

2011-10-18T08:52:00.000-04:00

By Dr. Madelyn Fersntrom

You might have heard about a recent study reporting that women taking vitamin/mineral supplements died at slightly higher rates compared to women who did not rely on supplements. Can this be true? This study, and the surrounding media blitz, has caused a LOT of consumer confusion. I’d like to set the record straight!

Here’s the main finding: scientists following nearly 39,000 women (average age of 62) for 19 years compared supplement (multivitamins, iron, magnesium, zinc, folic acid) users with non-supplement users and their rates of death.
They found a slight increase in the absolute rate of death – 2.4% - with vitamin supplementation.

And this was not true for all supplements. Calcium supplementation appeared to reduce the risk of death.

First, this was only an association study – NOT cause and effect. It was an observation of what happened in a large group of people. This means that there was a connection – an association – between women who took vitamins and a higher rate of death. It does NOT mean that vitamin supplementation was the cause of death. This is a very big point to understand! Also, this was a study only of older, white women – and other factors might have contributed to this finding.

Most other studies do not find this result; many others find that moderate vitamin/mineral ingestion (ie, not exceeding 100% of recommended requirements) are health promoting.

So what should you do? Talk to a health professional (not the health food store!) before taking a daily regimen of supplements other than a single multi-vitamin/mineral product. And always talk to your doctor before taking a dietary supplement of any type if you take prescription medications.

Fitness 3 Ways

2011-10-11T07:21:00.002-04:00

By Dr. Madelyn Fernstrom

When you think of “exercise” or “fitness” what comes to mind? A sweaty workout, leaving you exhausted? Think again! An active lifestyle comes in many forms. What’s known as “activity of daily living” is the foundation of a healthy lifestyle. It’s the day-to-day steps we take throughout the day that make us “mindful movers”. I’m sure you’re already doing a lot of these simple activities: taking the stairs, parking further away from your destination, or carrying grocery bags.

For all of you beginners out there, getting at least 20-40 minutes of daily brisk walking is the best cardio goal to work towards. Even 5-10 minutes at a time, repeated several times during the day, is a big health boost. And it’s important to aim for “most days” – meaning at least 5-6 days a week. Consistency counts.

But don’t think you’re “done” if you’re already doing the “cardio” part of physical activity. That’s a great starting point to expand your fitness profile to the other two pillars of fitness: strength training and flexibility.

Improving muscle strength with weights supports bone health, improves your body core (abs and back) and can helps with weight control. Just twice weekly can help round out any fitness plan; make sure to seek the help of a certified trainer or exercise physiologist to get started and avoid injury; plus setting up a plan you can do on your own.

One way to quickly assess your flexibility is your ability to touch your toes, without bending your legs. Flexibility is important – a key part of overall fitness throughout your body. Stretching is a good place to start, but activities like yoga and tai chi can also help. And the goal is to feel loose and relaxed – not to turn into a human pretzel!

It’s not easy to build in extra time for this activity triad. The bottom line: just do your best to increase fitness – in any of these 3 areas - using activities you enjoy.

And always check with your doctor before starting or boosting an exercise plan.

Herbs and Spice Support Healthy Eating

2011-10-07T08:45:00.000-04:00

By Dr. Madelyn Fernstrom

Herbs and spices can provide extra taste to make your taste buds dance and “doll up” everyday eating. Whether fresh or dried, herbs and spices are a quick and economical way to enhance the flavor of your favorite foods – or a way to help acceptability of new foods.

Food is not medicine, but you might have heard about studies suggesting some herbs and spices that have health-promoting properties. Cinnamon has been touted to help stabilize blood sugar, in amounts that can be realistically consumed in a day (about a teaspoon). While a valid connection, it’s unlikely to promote much of a blood sugar lowering effect in daily living. Another popular example: hot peppers contain a compound called “capsaicin,” with a documented effect on boosting metabolic rate. It remains questionable whether hot peppers burn enough calories to make a difference in any weight loss effort. Garlic consumption has been linked with lower blood pressure in population studies. But always be wary of terms like “food cures” – and never stop a medication to replace it with a food.

Herbs and spices can definitely enhance the flavor of low-calorie foods, like chicken, fish, and vegetables, providing a flavor intensity to keep you satisfied. Intense taste and flavor can often help reduce portion sizes - by providing more eating satisfaction and contentment.

Here are some quick and easy ideas:
- Sprinkle a teaspoon of cinnamon (mixed with a low-calorie sweetener or teaspoon of sugar) on a sliced raw apple, and microwave for a minute or two; you’ll have the taste of apple pie without the extra calories.
- Add your hot pepper sauce of choice to some steamed green vegetables for an intensified taste.
- Sauté some chopped garlic (buy it prepared and water-packed in convenient jars if you like), and put over sliced tomatoes, or add to a mix of vegetables (carrots, onions, and green beans work well) and roast them all in a 400 degree oven for 20 minutes.
- Add fresh basil and oregano to any tomato-based sauces

The Truth About Fruit

2011-10-04T09:27:00.000-04:00

By Dr. Madelyn Fernstrom

Fruit is one of nature’s perfect carbohydrates – filled with fiber, water, and nutrients. With naturally-occurring fruit sugar (fructose), it’s also referred to as “nature’s candy,” perfect for taming a sweet-tooth.

Nowadays, there seems to be a big debate about the health benefits of fruit. So what could be bad? As with all things in nature, moderation is key – and too much, or too little consumption of fruit can each pose problems. Weight Watchers (WW) recently proclaimed fruit a “free food,” while Atkins and other “low-carb” diet plans strictly limit fruit intake.

Replacing a slice of apple pie with an apple, saves your about 300 calories – a great idea. However, munching on 4 extra apples a day (that’s about 400 calories), in addition to your daily food intake might be healthy, but can impair your weight loss effort. Even healthy calories count when it comes to weight loss!

And don’t confuse diabetic requirements with those of healthy people. Diabetics need to limit dietary sugars of all types, include that found in fruit, so the balance of fruit and vegetables is different, with some limitation (but not exclusion) of fruit.

The best health advice is to aim for a mixture of at least 5 servings of fruits and vegetables daily. But that’s hard for many people. If you’re way below that number, take a small step – and just add one serving a day. When it comes to fruit, some is better than none!

And don’t forget to always eat your fruit and not drink it!. Even 100% juice is lacking many of the natural benefits of fruit, especially the fiber.

What are your thoughts on fruit?

Boost Your Body Image With Exercise

2011-09-30T05:03:00.001-04:00

By Dr. Madelyn Fernstrom

Have you ever looked in the mirror, and wished you were slimmer, taller, more muscular, or more petite? If so, you’re not alone. Nearly two-thirds of American adults are dissatisfied with their bodies.

New evidence indicates that there’s a simple solution to at least feeling more positive about your present body, even if you can’t change the shape. The solution? Increasing physical activity! An important observation here: whether the physical health benefits of exercise were measurable or not, people felt better about their bodies, just by moving more! Neither duration nor intensity of exercise appeared to matter. Just taking a walk, and moving more in their day-to-day lives, was just what a lot of people needed to help support a better self-image.

A modest effort for a significant positive health outcome – a better self-image helps sustain focus and interest in a healthy lifestyle. That’s what I call a real win-win!

Have you felt this “value-added” of being more active? Please share your thoughts!

Salt Sense

2011-09-27T05:02:00.000-04:00

By Dr. Madelyn Fernstrom

You might be surprised to know that most of the salt we consume every day doesn’t come from the salt shaker – it comes from processed foods. These are the conveniently packaged, boxed, and canned products that don’t taste particularly salty, but provide nearly 80% of the salt eaten daily. Only about 10% comes from the salt shaker, with the remaining 10% naturally found in foods.

So it’s no surprise that all the messages from health agencies to cut down on salt haven’t really made a dent in the intake of most Americans. While the recommended intake for most healthy people is about 2,400 mg of sodium (one teaspoon) each day, the average daily intake for Americans is 2-3 times that. And most of it is coming from processed foods.

That’s why the Institute of Medicine’s (IOM) new guidelines advise Americans to cut down on processed foods, rather than cut down on salt. Most people believe they’re following the directive, to “cut down on salt” when they get rid of the shaker at the table, which is the crux of the problem. Kudos to the IOM for changing the message, to help people make betters choices.

While national guidelines for most healthy people suggest a daily intake of up to 2,400 mg, to support our biological need for sodium, some documented “salt-sensitive” groups (age 50+, African-American, high blood pressure, family history of high blood pressure) should aim for around 1,500 mg. And always check with your doctor, to confirm how closely you need to monitor your sodium intake.

Are You Hungry?

2011-09-23T05:00:00.000-04:00

By Dr. Madelyn Fernstrom

When it comes to weight control, you’d think a question as direct as “Are you hungry?” would be an easy one to answer. But in the real world, it’s not so easy.

One way to start thinking about this complicated question, is to think about the flip side of it. Are you content? It’s actually a lot easier to think in terms of “having enough” to be satisfied, compared to figuring out if it’s true hunger driving you to eat.

How about a focus on recognizing “contentment” instead of hunger? I have a simple method of how to do this. It’s called “look for level 2.” And here’s how.

I like to think of 3 levels of fullness – like Goldilocks and the 3 Bears’ approach to the porridge. Most of us eat to what I call “level 3” of fullness – until we are stuffed. How many times have you eaten to the point of feeling “you’re going to burst?” Level 3 (too much) means you are physically unable to ingest any more food. Level 1 (too little) is just enough food so your stomach isn’t growling, but you’re still actively hungry and not content. Level 2 (just right) means that you are content and satisfied, but you could eat more. That’s the new end point you must accept in order to lose weight and keep it off.

Now here’s the challenge – choosing to listen to that signal of level 2. To avoid deprivation, you need to assure yourself that there is always more food later. That answers the question we all fear when we stop at contentment – what if I’m hungry later? The answer: I’ll eat again later.

Following this rule of level 2, you’ll find that it will take far fewer calories to satisfy, for either a meal or a snack, when make your endpoint “contentment” (level 2), rather than being “stuffed” (level 3).

It takes some practice, but you’ll be able to master this within 2-3 weeks, the time it typically takes for form and sustain a new habit. I hope you’ll consider this for your own weight loss toolbox!

What other ways to you have to evaluate hunger and fullness? Let me know!

Apple Juice and Arsenic?

2011-09-20T05:02:00.002-04:00

By Dr. Madelyn Fernstrom

You might have heard the report by Dr. Mehmet Oz - the cardiothoracic surgeon and Emmy award winning television host – that 5 brands of apple juice on his show tested for higher levels of the heavy metal arsenic than are approved by federal regulations for drinking water. His conclusion was that the government should set stricter standards, given that arsenic is associated with kidney damage and some cancers.

This is just one glaring example of consumer confusion when it comes to food. Apple juice? Safe or not? The FDA has challenged Dr. Oz’s conclusions, saying that his testing methods were flawed, and that he did not distinguish between harmful inorganic arsenic, and organic arsenic (not thought to be a health risk by safety regulators). The FDA says it is always testing apple juice, and the levels are within guidelines, posing no health risk.

It’s the consumer who always has to slug through these kinds of mixed messages. When it comes to apple juice, it seems that many health professionals continue to support the FDA’s food safety testing, so if you drink apple juice, don’t panic!

But possible arsenic concerns aside, there are other more important reasons to limit apple juice consumption, for both yourself and your children. You always want to eat your fruit and not drink it – even 100% apple juice is nutrient-poor, and simply a source of extra calories, contributing to overweight, as well as cavities (it’s sugary composition!).

Be an informed consumer. Sometimes it’s a challenge, but information is always available from the FDA, National Institutes of Health, and other evidence-based websites.

Please weigh in with your thoughts!

Top Food Safety Tip: Cook It!

2011-09-16T05:03:00.001-04:00

By Dr. Madelyn Fernstrom

You might have heard about the recent recall of raw ground turkey from supermarket shelves. Salmonella (a type of bacteria causing food-borne illness) was found during routine testing, with a quick removal from stores. Food contamination does seem to occur more often in ground meats (including poultry, beef, pork, and lamb), and with good reason. It’s not just the uncooked meat that can be affected, but the meat grinders can be loaded with bacteria, easily passed along to the meat.

So, what to do? You don’t have to give up eating your favorite burger, but it’s a good idea to rethink how you’re cooking it. While you don’t need to cook your meat until it’s the texture of shoe-leather, it’s important to follow national guidelines to optimize food safety.

Cooking ground meats kills bacteria, including salmonella, but temperature matters. Skip the visual testing, as in “it looks done to me”, and use an instant food thermometer. Instant is the key word – as this type of thermometer registers the temperature in real time. It is definitely a worthwhile purchase that you can use for a variety of cooked foods.

Cook ground meat (beef, pork, veal, lamb) to an internal temperature of 160 degrees. And ground poultry (turkey, chicken) to 165 degrees. This is the temperature that studies show kill bacteria - definitely limiting your risk of food-borne illness.

And one last tip. to further avoid food-borne illness, make sure to refrigerate leftovers within 2 hours (within 1 hour if you’re outside and the outdoor temperature is approaching 90).

Simple preventive measures like these can go a long way when it comes to food safety!

What other tips do you have?

Boost Your Fitness Online

2011-09-13T05:03:00.000-04:00

By Dr. Madelyn Fernstrom

No, I don’t mean sitting at your computer and “working out.” I’m suggesting that you use health-specific websites and social networking to track and share your exercise routines. While it seems automatic for many of us to log our food intake, we’re less inclined to include physical activity in our online cruising.

I’ve written before about sites like SparkPeople.com and MyFitnessPage.com, that are helpful for so many people – and now I’d like to add some more, that are more activity-specific. Even if you only take a look, it might be just the boost you need to try something new and different.

Keep in mind that aerobics, strength training, flexibility, and mind/body activities are all part of a well rounded fitness routine. While it’s not always possible to do all of these, consider some new additions to your own activities.

Interested in yoga? Try YogaTailor.com, with a virtual instructor showing you correct alignment. This is a big help for those who like the idea of yoga, but might not be ready to enroll in a class.

Are you a swimmer or want to be? Totalimmersion.net. This site is devoted to your inner fish: it’s all about swimming, and uses videos, user forums, blogs, and other ways to learn to swim (at your own pace) or improve your current skills. Pool not included!!

Is golfing your thing? GolfAnalytix.com might be for you. Imagine a golf pro evaluating your swing in the privacy of your own home. On this site, you email a video of your swing to the instructor, and receive a personal lesson in return, with tips on how to improve, including indoor exercises you can use for practice.

And don't forget, UPMC Health Plan members have their own personalized activity trackers, health coach chat and more. If you're reading our blog after you signed in, click this link to see these resources.

What other online workouts have you found? Share your thoughts!

The Crock Pot is Back!

2011-09-09T05:01:00.001-04:00

By Dr. Madelyn Fernstrom

What could be easier than firing up the grill, and cooking your favorite foods with almost no cleanup? I have two words for you: crock pot! While these slow cookers have been around for decades, crock pots are enjoying a well-deserved resurgence in American kitchens.

For those who are concerned with leaving an appliance plugged in all day, unattended, it’s not a worry – the power is that of a single light bulb. Flip the switch in the morning, go about your day, and when you return home 8 – 12 hours later, you’ll have a healthy, flavorful meal, ready to serve.

A crock pot meal can be as easy as 3 ingredients - a lean protein (skinless chicken, lean beef or pork), fresh or frozen vegetables, and liquid to cover (low-sodium broth, canned tomato sauce) – or a complex one with a variety of ingredients.

There are dozens of crock pot recipes available online, in books, and in the newspaper. My personal favorites have come from those small “slow cooker” magazine-like books found at the check out counter in the supermarket.

While I’m not a fan of cooking everything, from appetizers to desserts in the crock pot, I think it’s a great tool for main dish “one-pot shopping” and eating! An added plus for beef-lovers: ultra-lean cuts of beef that are tough when grilled, cook tasty and tender with liquid and many hours of simmering.

Are you a crock pot lover? Please share some of your favorite recipes!

Downsize Those Sugary Drinks!

2011-09-07T05:02:00.003-04:00

By Dr. Madelyn Fernstrom

It’s official – Americans are drinking way too many sugary drinks. New results from the National Health and Nutrition Examination Survey (NHANES) have documented some scary findings when it comes to consumption of sugary drinks. These include fruit drinks, sodas, energy drinks, sports drinks, and sweetened bottled waters. Surprising to me, this group does not include 100% fruit juice, sweetened teas, or flavored milks, which means that the consumption reported here is likely a very low estimate.

About half of the US population consumes a sugary drink daily. And with all of the focus on trying to get soda machines out of the schools, you might be surprised to know that less than 5% of these drinks were purchased at schools. Most sources were from home (store purchase). On average (meaning many people consume a lot more, some less) men consume nearly 200 calories daily, with women drinking about half that amount, 100 calories.

To me, the scary part of this trend, is that it’s only getting to get worse, with the ability to purchase super-sized bottles and cans of these drinks, for a very low price. Yes, companies are selling down-sized single servings of sodas – about 7 ounces and 100 calories – that can support responsible consumption, but the price point is not competitive. For most consumers, the choice of purchasing a 20 ounce soda for the same price as a 1 liter (or sometimes 2 liter!) bottle is not one they are willing to make.

So, for the sake of your teeth and your waistline, choose these drinks carefully, If you enjoy an occasional treat, select a small serving (100 calories or so). Or better yet, select a low-calorie sweetened soda, or seltzer with some lemon or lime added. And skip the 100% juice – it’s always better to eat your fruit, and not drink it!

Exercising Your Brain

2011-09-02T05:03:00.003-04:00

By Dr. Madelyn Fernstrom

A new movement is afoot, which takes exercise for your brain just as seriously as exercise for your body. So, is this “mind fitness” craze a passing fad, or a true health benefit? Mounting evidence shows that it can be a big health plus.

While your brain is not a muscle, there is some reasonable evidence that mental exercises can improve some brain functions. Brain games are not currently linked to disease prevention (like Alzheimers), but can be an effective way to boost specific day-to-day notable actions, including increased mental alertness and focus, improved concentration, and a sharper memory.

An update of the old “brain teasers,” there are some new brain-training games, like Luminosity, Posit Science, and MindSparke, and multiple phone apps for iphones and Androids. It’s a growing segment of the “educational apps” market, which is now a more than $100 million market!

Like any kind of workout, it must be done daily (or at least multiple times a week) to notice any effect. And while a pre-planned set of games is a plus, these games and apps have a financial commitment. Some economical options include crossword, Sudoku and other puzzles, joining a book club, or even signing up to learn a foreign language. If there’s a Nintendo Wii in your household, consider some of these fun and effective options, including WiiFit. Other game systems have similar brain-stimulating choices.

It’s never too late to engage your brain! Brain games are here to stay – and mind fitness is an area to explore, if you haven’t already! Any ideas you’d like to share? Post away!

Nutrition Rich Cookies?

2011-08-30T05:00:00.003-04:00

By Dr. Madelyn Fernstrom

Have you heard about the new “nutrition-rich” cookies called WhoNu?, as in “who knew delicious could be so nutritious?” Each 3-cookie serving contains 3 grams of fiber, as much calcium and vitamin D as a glass of milk, and as much vitamin C as a cup of blueberries. With added iron, vitamin B12, and others, it has “a total of 20 essential vitamins and minerals.” With each WhoNu? cookie weighing in at about 50 calories - the same as an Oreo or Chips Ahoy - it sounds like a winner, right? But let’s take a closer look.

I always get concerned when “food worlds collide,” meaning that treat foods take on a health food halo. Sometimes a cookie is just a cookie. And taste is important. The major problem with the WhoNu? cookie, for me, is the taste! Although it looks like a cookie, my taste buds don’t perceive this as tasty as all! Sure, like other fortified (nutrient-added) foods, these cookies DO provide a small nutritional boost, but is that why we’re choosing a cookie?

If most of our food choices are healthful – lots of fruits and veggies – providing nature’s nutrients, it’s not a problem to have a daily treat of up to 150-200 calories. And by treat, I mean something that you really enjoy, without worrying about the nutrient density.

Because millions of people carry so much guilt about eating a non-nutrient rich treat, products like WhoNu? cookies are developed. The perception of a treat soothes the guilt, but not the taste buds! So, give yourself permission to be a smart indulger – and when you’re looking for a treat, choose a small portion of something you really want – and enjoy it! That’s the best way to sustain a healthy eating style without deprivation!

Fighting Obesity One Bite at a Time

2011-08-26T05:01:00.002-04:00

By Dr. Madelyn Fernstrom

Now here’s a novel way to think about monitoring your food intake. Not by calories, or fat content, or grams of carbohydrate – but by how many bites you’re taking at each meal! Sound crazy? It’s quite true, and intriguing if it continues to work. Researchers at Clemson University have adapted a wrist gadget initially designed for the military to track body movements. They’ve created a unit to monitor “bites” by tracking hand to mouth motion. According to the investigators, this tracking is 90% accurate, and could be used as a predictor of how much a person is eating (or not eating!). A single “bite” is about 25 calories – and 80 bites per day equals about 2000 calories.

A consumer version, in the $100 range, is expected to be on the market in about a year. Could it work for you? It could help support more mindful eating. For those people gobbling down their food, this gadget might help them slow down and pace their eating. Or for those healthy eaters who just can’t seem to cut back on the amount of food consumed, it could improve portion control.

I’m totally in favor of any tool that might help make the battle of the bulge a little easier.

When it comes to weight loss, we need all the help we can get!

Get More Energy in the Morning!

2011-08-23T05:00:00.000-04:00

By Dr. Madelyn Fernstrom

When that alarm clock goes off in the morning, are you ready to greet the day, or only wanting to roll over and go back to sleep? If you can’t get your mojo going in the morning, read on. I’d like to share some of my favorite daily energizers!

You might be surprised to know that an energized morning starts with a good night’s sleep. Before retiring, make sure you have a cool, quiet environment. If there’s extra noise, try some ear plugs, or a sound machine. To block out excess light, eyeshades do the trick.

Choose a morning wake-up ritual that eases you into the day. Instead of a jarring alarm, turn the switch to music, for a gentler awakening. Or invest in a clock where the “alarm” is increasingly bright light, to gradually rouse you, like the sun.

Set yourself up with positive energy, with some deep breathing. Try 5-10 deep belly breathes while sitting on the side of your bed, before getting up.

And don’t be too busy for breakfast. You don’t need to be bleary eyed, staggering into the kitchen to make an omelet – but you do want to eat within about 2 hours of awakening. Breakfast can be as easy as a skim milk latte and a fruit, a protein bar or shake, yogurt and berries, or a bowl of oatmeal topped with walnuts. Avoid skipping breakfast, as you’ll likely overeat for lunch. Plus, breakfast sets up structured eating for your day, and supports mindful eating.

What other tips do you have to share? I’d love to know!

Body Image and Weight Loss

2011-08-19T05:04:00.001-04:00

By Dr. Madelyn Fernstrom

I can’t think of one person I know – man or woman – who is not critical in some way of their own body. The concept of a positive body image is foreign to many people – especially those trying to lose weight.

An interesting study caught my eye. The study took a closer look at positive body image and other self-esteem issues in overweight women. As part of a structured 30-week weight loss program, two groups of women (about 100 in each) were studied. The control group received standard diet and activity advice only; the intervention group received the standard information, plus sessions on positive body image, emotional eating, and overcoming personal barriers to weight loss.

Now the good news! Not only did the women in the intervention group become less critical of themselves and less concerned about body shape – they were better able to self-regulate and lost an average of 7% of their starting body weight after one year compared to less than 2% of weight lost by the control group.

This is one great example of the mind-body connection to weight loss! Do you have others to share?

Do "Fitness Shoes" Work?

2011-08-16T05:02:00.000-04:00

By Dr. Madelyn Fernstrom

Have you been curious about those fitness shoes, claiming to help tone your legs and butt while you walk or run? The efficacy of these toning “technologies” has always been debated by professionals, but that hasn’t stopped the sale of nearly 10 million pairs!

Popular shoe companies like Reebok, New Balance, and Skechers each have their own versions. For the look and feel of flip-flops, there are the popular “FitFlops.”

So, do they work? One recent study from the American Council on Exercise found that fitness shoes had no further benefit on muscle toning, compared to standard running shoes. But the companies all stand by their products.

Are they worth a try? If you want to indulge in an alternate pair of running or walking shoes, you might want try them out. If you’ve got any balance issues, I’d skip them, since the uneven bottoms of these shoes can cause instability. They definitely feel different on your feet, and take some getting used to, so make sure to compare brands, and walk around in the store to determine your comfort level. Many people love them from the start, and others wouldn’t wear them if they were free!

Of course, the most important part of “fitness” is not the shoes – footwear is not going to get you up off the couch! The basic activity message still holds true: stick with a comfortable pair of walking or running shoes, and keep moving!.

If you’ve tried these toning shoes, I’d love to hear about your experience!

The Inner Game of Making a Healthy Lifestyle Change

2011-08-12T05:01:00.003-04:00

by Guest Blogger: Timothy R. Cline, PhD, MCC

Whether your goal is to lose a few pounds, quit smoking, or to be more physically active, most people think that will power is the key to success. While making lasting, healthy changes does take a good amount of determination, relying solely on being “strong enough” is a game plan doomed for failure. Today’s blog looks at the key features of a winning game plan – from the inside out.

• Motivation – think about the activities and people that are most important to you, and consider how your healthy change aligns with your priorities – now and for the future.
• Commitment – Write a statement to formalize your commitment to the goal. State why your goal is important to you and when you will start working on it. List the key parts of your game plan. Post your commitment statement where you, and others who support you, will see it often.
• Believe in yourself – know that set backs are normal. It’s how you handle them that makes the difference. When things don’t go as planned, don’t throw in the towel. Instead, step back and think of past accomplishments and the challenges you have overcome. Reflect on the personal attributes you have and the skills you used to succeed. Then think of how you can apply those attributes and skills to your current situation. Adopt an “I can do it” attitude.
• Reach out to others – even the best Olympic and professional athletes need some kind of ongoing support. Whether it’s a friend to cheer you on or a skilled helper, such as a health coach, to help you learn a new skill or untangle a snafu, ask for the help you need. Why struggle on your own when help is around the corner?

For more on this topic, listen to my podcast about the 2 Reasons Why People Struggle with Quitting Smoking:
http://soundcloud.com/upmchealthplan/2-reasons-why-people-struggle

Creating a healthier lifestyle that can be observed on the outside starts with a foundation built on the inside. What are some of your strategies for success?

Strengthening Your Resiliency Core

2011-08-09T05:00:00.003-04:00

by Guest Blogger: Rose Gantner, Ed. D., NCC

You may hear a lot about strengthening your physical core, with lower back and abdominal exercises. But did you know that emotionally you have a core of strength as well? Our core strength in terms of overall happiness is: resiliency.

Studies show that resilient people are healthier, happier, more productive, adaptable, and less prone to issues such as depression or anxiety. And just like with physical health, there are exercises you can do to strengthen your resiliency core.

Here are 4 of my favorite ways to build resilience:

1. Identify Purpose and Passion
This may not be as obvious as we think it should be, so take some time to sit down and think. Answer this question: What makes you get up and go to work? Write out your answer(s) and examine why this motivates you.

2. Practice Perseverance
No road is totally smooth, so when you encounter an obstacle, your response is critical. Repeating “I can do this” in your mind or aloud can inspire the dedication you need to power through.

3. Boost Self-Confidence through Preparation
While you can’t control everything in life, you can increase your self-confidence by upping your preparation level. To be fluent at a task or talent, it takes 10,000 hours of practice. No matter what the skill, you build it one minute at a time. When you know what you’re good at, play to your strengths as often as possible.

4. Seek Support
Other people can often be a source of internal strength. Reach out to a friend, coworker, or behavioral professional when you’re feeling overwhelmed or need to talk things out. At times, it can be difficult to let others in on our troubles, but as the saying goes; “that’s what friends are for.”

If you’re looking assistance on this topic, check out these links:

http://www.lifesolutionsforyou.com
http://www.resiliencescale.com/