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By Dr. Madelyn Fernstrom We all look forward to our family vacation, or some kind of travel during the summer months. And you’ll want to make sure you don’t accidentally injure yourself in at least one way that is totally avoidable. I’m talking about your luggage – from packing, to pulling, to lifting, here are some of my top tips to do it right, and get to your destination without a back or shoulder injury. Get your empty suitcase off of the floor.  Place your bags on a towel-covered bed or countertop to pack. Bending to the floor can add strain to your back. And remember to bend your knees when reaching down to the floor.  Avoid over-packing. This is something we’re all guilty of – and a suitcase feels a lot lighter at home than it does when we’re dragging it around, whether by car, bus, air, or train. Some estimates recommend cutting your clothing “allowance” in half. And use travel size containers for toiletries, to lighten up the weight from containers. Choose a suitcas...

By Dr. Madelyn Fernstrom A day at the ballpark puts a smile on the face of most everyone I know. As you make your way to your seat, you’ll see all kinds of tempting foods. And even if you keep walking straight to your seat, you’ll constantly be reminded throughout the game by the vendors who pass through the aisles! Here are some of my best tips to keep in mind. Following them will allow you to enjoy both the ballgame AND indulge in some fun ballpark foods. One big hint—when it comes to ballpark foods, sharing is a good word to keep in mind! Think a large soft pretzel is a healthy choice because it’s low in fat? Don’t be fooled, since that doughy delight has about 500 calories! Debating between the peanuts and Cracker Jack? For the same 6 ounces of each – the Cracker Jack has only 600 calories, while the nuts weigh in with a whopping 1,000 calories and 100 grams of fat (equivalent to eating three cups of cheese!). While the foot long hotdogs look tempting, covered with chili and chees...

By Dr. Madelyn Fernstrom Want to win a free iPad? It’s easier than you think! Join our My Healthy Summer campaign for some inspiration on healthier living. Just take a picture of your favorite summer health activity, and you’re eligible to win! Follow these 3 easy steps: Take a picture of yourself and/or your family engaging in a healthy activity of any kind. Maybe a family trip to the playground, a visit to a farmer’s market (or the produce section of your local supermarket), a walk in the park, or cooking for a backyard barbecue? Let your imagination be your guide!  Upload your picture to Instagram (free app available for iphone and Android). Include our Instagram name, @UPMCHealthPlan, and #MyHealthySummer to complete your entry. Check out all entry photos at http://www.facebook.com/upmchealthplan .  And stay tuned for my summer blog series for topics ranging from what to eat at the ballpark, to diet-friendly frozen desserts, to what to eat at during vacation travel. Drop m...

By Dr. Madelyn Fernstrom One of summer’s biggest pleasures is a frozen treat. From the supermarket to roadside stands, you can find dozens of plain and fancy frozen confections. Most of us remember the old homemade version of pouring orange or grape juice into a small paper cups, and inserting a craft stick as a handle for some easy popsicles. If you’re intrigued by the possibilities of some creative homemade frozen treats, you can pick up a copy of “People’s Pops: 55 recipes for ice pops, shaved ice, and boozy pops from Brooklyn’s coolest pop shop” (Ten Speed Press, $17), a book full of fun ideas for popsicles of all kinds. You have to love the entrepreneurs who’ve made a business out of creating popsicles based on summer’s favorite frozen treats! And with the variety of options, I think you’ll be making ice pops all year round! You’ll find recipes for frozen pops of all kinds, including “adult” versions combined with small amounts of alcohol. Recipes use ingredients like cucumbers, e...

There’s an old joke that goes something like this: “If you want to feel thinner, hang around with heavier people.” Maybe that’s not so funny anymore. With two-thirds of the U.S. population overweight or obese, the “look” of Americans has changed. We’re sizing ourselves up not by personal health, but by how we look compared to others. In discussing their weight, people often tell me they’re a lot slimmer than most of the people they know — as if this removes personal responsibility for their own weight concerns. It’s a defensive posture, implying things could be a lot worse. While often true, it doesn’t make the individual’s weight less important as a personal health risk. And that view is not limited only to body size perception. As a nation, we’ve changed our view of what a single serving looks like and what “family size” servings mean. What was perfectly acceptable as a single serving a decade or two ago, now looks puny in comparison to the “new” scale of serving size. And a family s...

By Dr. Madelyn Fernstrom You know I’m a vocal supporter of sunscreen use and keep reminding you to incorporate using sunscreen as one of your “daily habits” all year round. I’d like to share an interesting article just out from the New England Journal of Medicine about a unique example of one man’s experience. Dr. Jennifer Gordon, from Northwestern University in Chicago, studied a gentleman who spent 28 years on the road as a long-haul trucker. This man had extensive sun exposure to the left side of his face (driver’s side). After nearly 30 years, he sustained a huge amount of sun damage to the left side of his face. While the left side of his face was creased, and wrinkled, the right side of his face was relatively smooth and unlined. I can’t think of a better example for the endorsement of sunscreen! While this is an extreme example, it’s an amazing one that points out just how vulnerable we all are to the sun’s rays. Another important thing to remember from this example—glass is not...

By Dr. Madelyn Fernstrom While The Disney Company has always been linked to children’s entertainment, they’re now taking a bold new step to promote children’s health. All food products advertised on their ABC-TV child-focused TV programs, radio stations, and web sites must adhere to new nutritional guidelines. And their theme parks will also modify their food offerings, with changes including a 25% reduction in sodium. Considering that Disney parks serve nearly 12 million meals to children every year, this is a big step. While these changes won’t occur until 2015 due to existing contracts, it’s a move in the right direction.  Disney has already been an active leader in this area, when, in 2006, they largely reduced the association of the Disney name and popular characters with foods high in fat, sugar, and salt. You might recall that the “Toy Story” gang of Buzz Lightyear and company were removed from McDonald’s Happy Meals and that Mickey Mouse disappeared from boxes of Pop-Tarts....

By Dr. Madelyn Fernstrom Across the nation nearly everyone I speak with has a strong reaction to last week’s plan led by New York City’s mayor to ban sugary drinks larger than 16 ounces (a typical “medium”). This includes both bottled and fountain drinks containing more than 25 calories in an eight-ounce serving. The ban would not affect 100% juices or drinks containing 50% or more of milk or a milk substitute (like milkshakes). Anyone wanting to purchase a 32-ounce drink can purchase two 16-ounce drinks. And that’s the source of the problem. Should the government intervene in a private area like food choice? Freedom of choice, with value is the question here. People have joked about what’s next: smaller slices of pizza, a thinner burger, smaller cookies? While it seems unlikely that this policy will become a law, from both the regulatory and legal points of view, this attention-grabbing concept is causing a lot of controversy. Going “retro” on drink sizes makes a lot of sense, and it...

By Dr. Madelyn Fernstrom In my book, there are no bad foods, just bad portions. You’re not a nutritional slacker if you enjoy flavorful, high-fat foods or other favorites. You can learn some strategies to include them in a healthy diet – and avoid deprivation. Check out some of my favorites and smart ways to incorporate them into your eating routine. Cheese: While loaded with saturated fat and calories, cheese is hugely flavorful and a little goes a long way. Think of cheese as a condiment, and you’re off to a good start. Grate a tablespoon or two of a hard cheese like parmesan or sharp cheddar to top salads, pasta, or veggies; or try some packaged shredded versions. And consider reduced-fat versions for loads of flavor with less fat. Pasta: One cup of cooked pasta is only 200 calories – a serving size many people find skimpy. Swap out white pasta for 100% whole wheat (the calories are the same), and the boost of fiber will keep you fuller longer. Add a cup of cooked veggies to bul...