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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 coo...

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 c...

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...

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 b...

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 ...

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....

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 t...

by Dr. Madelyn Fernstrom Welcome to the dog days of summer, when the heat and humidity of August are on the rise. And while one of the most enjoyable treats of summer is exercising outdoors, it’s important to pay attention to the weather, to avoid getting overheated which can lead to heat exhaustion or the more severe heat stroke. These heat-related ailments occur when exertion (from exercise) or outside temperature, or both, impair the body’s ability to regulate its temperature. When the body’s core temperature rises, organ and metabolic damage can occur. But this can be readily avoided, with adequate hydration, and adjustment of physical exertion depending on the outdoor temperature and humidity. Check out the weather report before your activity. Pay attention to the heat index (increasing humidity that makes it “feel” hotter outside) as well as the temperature. Make sure you hydrate before your activity (an extra 8-10 ounce glass of water is a good start), and bring some ice water ...

by. Dr. Madelyn Fernstrom Happiness doesn’t just happen, and there are some definite behaviors that contribute to your sense of well being. A feeling of joy and happiness in daily life is also a documented health promoter. Here are some habits that I find especially helpful. Maybe you have some others to share. I’d love to know! 1. Be a “do-er,” not a “watcher.” Avoid sitting on the sidelines as an observer of life, and jump in with some active participation. Whether it’s volunteer work, an exercise class, or special family time, find something you like to do. Become a self-starter – don’t wait for life to happen. 2. Be guilt-free. No one is perfect, and it’s important to be easier on yourself, no matter what the circumstance. Guilt about not getting enough done in a day, or spreading yourself too thin is a major emotional drain. 3. Work on Your Mood. Some mind-body synchronizing can be a real boost. It’s totally normal for your mood to dip a bit now and then, so be aware when this...