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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 ...

By Dr. Madelyn Fernstrom Can you actually catch obesity from someone else, like a cold? No, of course not! What I mean by obesity being contagious is the presence of a giant social component to lifestyle habits that strongly contributes to obesity. Scientific studies continue to document that both health-promoting and health-damaging habits are fostered by our social connections. And when it comes to lifestyle behaviors like eating and physical activity, most of us are strongly influenced by what our friends and family are doing. The good news is that you can learn to recognize what I call “lifestyle sabotage” and choose another path for yourself. I’d like to share the story told by one of my patients. She had lost about 30 pounds and had a strong commitment to making lifestyle changes. She came to see me one day, very forlorn, after meeting some friends at a restaurant the evening before. She chose vegetable soup to start. While she opted out from their usual order of a large ...

By Dr. Madelyn Fernstrom The message that we should include fiber-rich starches as part of 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 of my favorites. They’re easy to prepare and will keep your taste buds stimulated.  It’s time to shake up your whole grain starches! The following grains are all readily available in local supermarkets and are gluten-free for those of you on this dietary regimen. Buckwheat: This fiber- 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 can substitute for your morning oatmeal as a hot cereal. Quinoa: This grain has a nutty flavor and a slightly crunchy/chewy texture, and it cooks up in less than 15 minutes. Rich in fiber and protein, it’s a won...

By Dr. Madelyn Fernstrom Looking for delicious, nutrient-rich, economical, easy-to-prepare food? Take a look at root vegetables. These beauties are some of nature’s most versatile foods. While carrots and onions are the most familiar members of the root family, other increasingly popular root vegetables include parsnips, beets, turnips, rutabagas, and leeks. (If you’re wondering why potatoes are not on 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 the convenience of bagged and cleaned root veggies, try buying the “originals” with the greens attached. A 100% edible experience! Be creative and think beyond a simple “side dish.” Try replacing mashed potatoes with low-calorie mashed parsnips (prepared the same way as potatoes). Cut up several different roots into large pieces, put them in a shallow pan with a spray of olive oil, and roast them in...

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 d...

By Dr. Madelyn Fernstrom A new report from the Centers for Disease Control and Prevention (CDC) found that most of us are consuming nearly twice the recommended amount of sodium in our daily diet. While the daily sodium recommendation for healthy people is 2300 mg, nearly 90% of Americans (including toddlers and children) struggle to stay under that number. And for those at risk, the recommended intake is even lower: 1500 mg daily.  For most people, the term “cutting back on salt” is interpreted as a major drop in flavor. That doesn’t need to be the case. In fact, only about 10% of the sodium we eat daily comes from the salt shaker! The use of spices and sodium-free herb blends can wake up natural flavors in foods. Nearly 80% of our daily sodium is “hidden” in processed foods – bagged, boxed, and canned – and in restaurant meals. Here’s where the taste test fails: Foods don’t have to taste very salty to be loaded with sodium. So stick with label-reading. And look...

Dr. Madelyn Fernstrom Did you ever wonder what the rest of the world is eating to stay healthy? We’re already well acquainted with olive oil, tomatoes, and almonds from the Mediterranean lifestyle. But there’s a lot more out there! Today I’m going to survey some new health foods from around the globe. While some choices might require a more adventurous palate, most of them are foods we can readily incorporate into our daily eating plan. Check out some of my favorites: Denmark: Herring and Cabbage Health Plus: Fish is loaded with heart-healthy omega-3 fats and vitamin D, plus lean protein; cabbage is a cruciferous vegetable with active 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 cup serving is half your daily fiber requirement. Russia: Red Beets Health Plus: Fiber-rich ...