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By Dr. Madelyn Fernstrom If you’re a man or someone who cares about one, you’ll want to pay attention to the updated government panel recommendations for prostate cancer screening in healthy men. A panel of national experts reviewed the risks and benefits of preventive prostate cancer screening using a blood measurement of PSA, an index of prostate problems. But the evidence is mixed regarding the survival of prostate cancer, as well as its diagnosis. This is a sensitive test, and the problem is that it can reflect other prostate-related medical problems, not just cancer. This means that a higher PSA level might not mean cancer much of the time – what’s called a “false positive” result. Strategies for “early detection” of any medical illness are always being developed and refined. With prostate cancer screening, the panel reflects the view that this should now be a more personalized health decision, requiring a conversation with your doctor to discuss the pros and cons of screening. Th...

By Dr. Madelyn Fernstrom The unofficial start of summer begins with the Memorial Day weekend. It’s now time to take advantage of all the seasonal fruits and vegetables. With the expansion of the worldwide food supply, produce is always available throughout the year – but these out-of-season foods usually lack flavor and are extremely pricey. Now is the time to indulge in all the colorful fruits and vegetables we love. From berries and melons, to deep leafy greens and zucchini, to corn on the cob and green beans – you’ll find them all in the next 12 weeks at local supermarkets, farmers markets, and small stands throughout our region. Most are locally grown and reasonably priced, and you’ll get an amazing flavor and nutritional bang for your shopping dollar. If you’ve been choosing frozen produce to save money, it’s a great time to look for seasonal and locally grown fruits and vegetables. You’ll find the prices very competitive. Whether raw, cooked, or cut in chunks to grill on skewers ...

By Dr. Madelyn Fernstrom While the Food Network’s Paula Deen has been a controversial figure in the worlds of both food and health (remember my blog on Obesity and Chefs ?), I want to share an interesting interview with her that aired on national TV in which she explained her new commitment to health and a lifestyle that supports it. She detailed the lifestyle changes that helped her shed 30 pounds recently. It was not easy, but she shifted her mindset about eating and food.  In the interview, Paula shared these useful insights from her experience: -It’s not any one food that caused my diabetes – it’s my obesity (excess weight). -My extra weight came from eating my “indulgent” (high in sugar and fat) foods too often, and in oversized portions. -I still eat my favorites on Sundays, but in much smaller portions – controlled indulgence. -I love food but realize that I can’t eat in an unrestricted way and sustain a healthy weight. -My health is a work in progress; while I still smoke, ...

By Dr. Madelyn Fernstrom We’re all well aware of the recommendation to trim our daily salt intake and aim for less than 2500 mg per day (1500 mg for those with high blood pressure or related risk factors). As I’ve discussed before, cutting back on processed foods is the first and easiest way to do so. Most boxes, cans, and packages are loaded with sodium, contributing about three-quarters of our daily intake. And while the salt shaker contributes only about 10% of our daily salt intake, it’s important to make some smart choices here. Herbs and spices contribute loads of flavor, but it’s not the same as the flavor enhancement of salt – and most people have a hard time down-regulating their “salt tooth.” Used smartly, a little bit of salt added to a salt-free dish can go a long way toward boosting flavor while still keeping your sodium intake in check. That’s where sea salt comes in. While sea salt is not healthier or lower in sodium than regular table salt, it is processed differently,...

By Dr. Madelyn Fernstrom Last week’s Weight of the Nation meeting in Washington, DC, put a lot of emphasis on fighting childhood obesity – what I like to call “family obesity.” You may not know that UPMC program, the Pittsburgh Healthy Kids Project, was highlighted as a practical, affordable solution to addressing this urgent problem. We have developed this program – a partnership of the UPMC Health Plan, Children’s Community Pediatrics, and Children’s Hospital – in response to what parents of children struggling with their weight have told us is important to them: (1) involving their pediatrician; (2) insurance coverage; and (3) convenience. This once-a-month program, offered in the physician’s office and focused on healthy habits for the whole family, has been a rousing success. Since children (unlike adults) continue to gain height, the goal is weight stability, which ultimately results in a slimmer, healthier child. Our five basics of family weight loss, based on recent science, ar...

By Dr. Madelyn Fernstrom Did you ever stop to think about the connection between your hair and your health? Sure, we all get a positive sense of well-being with a good cut, a color we prefer, or the fact that we have a pretty full head of hair! But here’s a health fact to consider: thinning hair can be a symptom of a lifestyle or medical problem. (It’s not usually the cause for the often-observed male-pattern baldness, with a gradually receding hairline.) With extreme dieting that includes both calorie and protein restrictions, hair can thin dramatically. A protein-deficient diet is often directly reflected in thinning hair. And a poor quality diet — enough calories, but low in vitamins and minerals — can also be a problem. Poor stress management is another reason you might be losing your locks. Some of this is hormonally based, as well as the nervous habit of absently twisting and pulling on hair, resulting in loss. Medical conditions can be related to thinning hair. A...

By Dr. Madelyn Fernstrom Now here’s a novel way to grab your attention about liquid calories and the amount of sugar in sweetened beverages. The advertisement, coming from the NYC Health Department, shows a man consuming whole packets of sugar to provide a warning about how many packets (one packet equals one teaspoon) a person ingests with a  20-ounce soft drink. It is currently in small-market distribution – but might get national exposure. The Centers for Disease Control and Prevention (CDC) offered the ad to 39 communities already receiving anti-obesity funds, as a way to support the community-tailored media campaigns already under way. Do you think this will be an effective way to draw attention to this “hidden” source of calories? Stay tuned – I’ll soon have more news to share from a meeting I am attending (and presenting at) this week in Washington, DC: the CDC Weight of the Nation Meeting.

By Dr. Madelyn Fernstrom Think you’re all done when your race is finished? After basking in the glow of your accomplishment (congrats!), you’ll want to finish up strong with some smart post-race eating to support your nutritional recovery and sustain your sense of well being.  Those new to long-distance running might be surprised to learn that you don’t need special energy bars or gels to rehydrate and replenish salts, protein, and carbohydrates. While these are convenient for some people, they’re not a must-have.  One of the best all-in-one foods is 2% chocolate milk – a combination of fluid, protein, and carbohydrates that is a tasty option for many people. Combos like bananas and peanut butter, hummus on a bagel or wrap, nonfat yogurt and fruit, or a simple PB&J are other great choices. What’s important is the combination of fluids, sodium, and potassium (body salts), protein, and easily digestible carbohydrates. And don’t feel the need to “overfuel” and compensate for ...

By Dr. Madelyn Fernstrom Those new to running frequently ask me about special eating needs on “race day” compared with regular training.  Whether you’re running the full marathon or tackling the half this Sunday, there are some basics you’ll want to keep in mind. And you half-marathoners won’t have the fueling demands of the full marathon, so pace your eating and drinking to reflect your mileage. If you’ve been following a balanced diet of 60% to 65% carbohydrates, 25% to 30% protein, and 10% to 15% fat (wiggle room for personal  preference!), you won’t need much of a change on race day.  That’s why the balance of ingested nutrients all along is key – but your final week of fueling can also be a positive boost to your performance.  For race day and the night before, it’s best to eat the same way you’ve been eating all along! That blend of carbohydrates, protein, and fat can be taken in several ways. A bowl of oatmeal topped with fresh or frozen berries and a ...