Good News for “Yo-Yo” Dieters

By Dr. Madelyn Fernstrom

If you’ve lost and gained the same 20 (or 30, 40, 50+ pounds) for years and believe that you’ve “wrecked” your metabolism and can’t maintain successful long term weight loss, there’s very good news for you!

A recent article in the scientific journal Metabolism followed more than 400 women for one year. About 40% of the participants classified themselves as “weight cyclers,” defined as losing (and regaining) at least 10 to 20 pounds at least three times. Participants were assigned to one of four treatment groups: (1) reduced calorie diet only; (2) reduced calorie diet plus exercise plan; (3) exercise plan alone; (4) no intervention, served as the comparison group. 

Now here’s the good news! There was no significant difference for the total amount of weight lost between women who were yo-yo dieters and those who weren’t. That’s a reassuring message for the millions of women (and men) who feel their efforts are sabotaged by their past weight cycling history.

If you’re trying to avoid the problem of yo-yo dieting altogether, start with setting modest, realistic goals for yourself. Slow and steady wins the weight loss race. Small short-term goals add up to long-term success. 

Coconut Oil: Health Friend or Foe?

By Dr. Madelyn Fernstrom

You might have seen advertisements or read magazine articles and health books touting the health benefits of coconut oil. We’re often led to believe that there is a new health secret to using this oil – that adding it to your diet is definitely a good choice. But what’s the truth about coconut oil? 

Coconut oil is a vegetable fat - it comes from a coconut after all. But unlike most vegetable fats, coconut oil has a lot of saturated (artery clogging) fat. The saturated fat in coconut oil is no different from any other saturated fat and it raises the “bad” LDL cholesterol (think “L” for Lousy). But coconut oil is different from other saturated fats because it also raises the “good” HDL cholesterol (think “H” for healthy).

It’s not really clear what impact coconut oil has on overall heart health because studies show that it raises both good and bad cholesterol. So is it healthy? I’d stick with the other vegetable oils like soybean, canola, or olive that do not raise bad cholesterol but do raise good cholesterol. 

Skip the hype of coconut oil as a health promoter. If you like it, use it now and then, as an alternate to butter. But don’t confuse it with the documented health benefits of most other vegetable oils.

And when it comes to fats and oils of any type, they ALL have around 120 calories per tablespoon, so be mindful of your serving size. Don’t have a tablespoon handy? It’s about the size of the tip of your thumb. Not much, but a little goes a long way.

Do you have an opinion about coconut oil? I’d love to hear it!

Potassium: The “Other” Salt

By Dr. Madelyn Fernstrom

When it comes to food, when we hear the word “salt,” most of us automatically think about sodium. The emphasis on lowering sodium intake to promote heart health is important and well documented.  But there’s another important salt in the dietary picture: potassium. Getting the right balance of sodium and potassium is another key component for heart health.

According to a recent study published in the American Journal of Clinical Nutrition, 90% of a group of of 12,500 people consumed more than 2,300 mg of sodium daily, the upper limit from the American Heart Association (AHA). While sodium intake was up, potassium intake was down. This group consumed only about half of the AHA recommendation of 4,700 mg/day per day.

How does this finding translate into what you should eat? Because nearly three quarters of daily sodium intake comes from the consumption of processed foods (food contained in boxes, cans, and bags), cutting back on these items can drastically reduce sodium intake.

But what about boosting potassium intake? Is that easy to do? In a word, YES! Bananas are one of the top sources of potassium in foods, along with potatoes. Dates, raisins, and beans are also rich sources. These are all easy foods to eat as a “stand alone,” or to add to main dishes, salads, and desserts.

If you take prescription medications for high blood pressure, make sure to talk with your about any additional dietary changes you might need to make in your sodium and potassium to maintain a healthy balance.  Potassium requirements can increase with certain medications, and you’ll need advice on whether foods, or a potassium supplement might be most appropriate for you.

November Is National Healthy Skin Month

By Dr. Madelyn Fernstrom

Three cheers to the American Academy of Dermatology for designating November as “National Healthy Skin Month.” This makes a lot of sense since November brings the arrival of colder, drier air as the winter months approach. Their main goal is to raise awareness of healthy skin care throughout the year, as well as provide some specific tips for protecting your skin all winter long. 

Keeping your skin hydrated and protected isn’t just important to reducing the visible signs of aging, it’s also a preventive measure for avoiding long-term skin damage. Follow these five easy steps for a healthy skin year-round!

- Wear sunscreen. You know by now that I’m a big advocate of year-round sun screen. Cloudy and cold conditions do not block the rays of the sun, although the heat is less intense in winter. Remember to coat the skin on your hands (unless you’re wearing gloves) and your lips to avoid chapping.

- Use milder soaps and scrub lightly. Washing the skin removes natural oils. Try less drying bar soaps like Dove, Aveeno, Oil of Olay, or similar milder soaps.

- Moisturize. You don’t need expensive lotions or creams. After a shower or bath, while you’re still damp, rub your whole body with baby oil or a drugstore moisturizer of your choice (like Lubriderm or Vaseline Intensive Care). 

- Shower less often in winter. Skip a daily shower unless you have been very physically active on your job or you have just completed an intense workout. Most people can shower every other day and avoid drying out their skin. Rather than hot showers, which might feel refreshing but are very drying to your skin, stick with warm showers. 

- Choose a healthy diet. Include plenty of fruits and vegetables, which are hydrating to your skin and other body organs. Eating heart healthy fats (even if you’re dieting) also support soft and supple skin. Include nuts, fatty fish (like salmon), avocados, and olive oil when you can.

Other tips you’d like to share? 

Get More Sleep This Weekend!

By Dr. Madelyn Fernstrom

For those of you who skimp on sleep because of “too much to do,” this weekend is meant for you. It’s the end of daylight savings time, and we turn our clocks back one hour at 2 a.m. Sunday morning. It’s time to “fall back” and gain an extra hour!

While you might be tempted to pack more activity into this extra hour, how about using that time for an extra hour of sleep? Many people tell me they can’t make the time to sleep 7-8 hours every night. With our busy lives, sleep is often at the bottom of the “to do” list.

Lack of adequate sleep is increasingly becoming a risk factor for our long term health. Chronic lack of sleep is associated with weight gain, hormonal shifts, mood changes, and lack of work productivity.

One extra hour won’t make up for weeks and months of inadequate sleep, but it’s a start. It’s a big step for increasing personal mindfulness of your own sleep schedule.

Pleasant dreams!