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By Dr. Madelyn Fernstrom Americans have a complex relationship with sugar.  The USDA estimates that the average intake per person is 70-100 pounds of added sugars each year. Added sugars are those not naturally present in food. That means you may be eating almost two of those big four-pound bags of sugar every month!  Our biology is hard wired to perceive sweet tastes as pleasant and preferred.  Before there were supermarkets, we foraged for food, and our taste buds helped us stay safe. Bitter foods told us to stay away; ripe fruits (nature’s sugar) tasted good and are full of nutrients. These foods also stimulate the same sweet taste buds. This does not mean we have a physical addiction to ADDED sugars because of a biological preference. It only means we enjoy a sweet taste and are drawn to that for positive nutrient intake for good health – inborn protection.  The added sugars we consume are a huge problem – either alone (sodas, sweetened drinks, candy) or combined with fat (ice cre

By Dr. Madelyn Fernstrom While “value eating” and supersizing for pennies seems to be everywhere, I’m happy to see a new trend emerging: portion-controlled single servings. And by single serving, I don’t mean eating the entire bag, but a small portion typically under 200 calories.  From chicken breasts, to frozen desserts, to chips, it’s now easier than ever to find your favorite foods already portioned out. While a pricier option, it’s well worth it if it prevents you from out-of-control eating. Plus, there’s a lot of satisfaction from getting to eat the whole thing. Those are two great value-adds for paying a little bit more for single-serve packages.   Nowadays, it’s hard to change our perception of a standard portion size because so much of what we see is gigantic and, by comparison, a healthy portion looks skimpy. But once you accept that portion control is key to calorie control, you’re well on your way to making some practical changes. The best way to get started? Start by read

By Dr. Madelyn Fernstrom Among the many choices we make every day is whether to drink tap or bottled water. Here are a few facts about each that can help you decide.   Tap water is monitored by the Environmental Protection Agency for purity and safety. Bacteria levels and other contaminant levels are tested regularly and must fall within distinct and strict regulations. If there are any problems with water sources, your local water supplier is notified immediately. You can filter out particle impurities leeching from your pipes (which can alter taste) by using a charcoal filter (e.g. Brita or Pur).  Plain or filtered tap water is cheap and tasty and a great way to hydrate. Bottled water is regulated much differently from tap water. It is considered a food by the Food and Drug Administration. Their guidelines are still pretty specific, but different from the guidelines for tap water. Be a savvy consumer because brands vary. Look for an 800 number or a website on the bottle label wher

By Dr. Madelyn Fernstrom While it’s hard enough to follow a healthy diet, the U.S. Department of Agriculture (USDA) found itself in a pickle recently, with a recommendation in its online newsletter to adopt the idea of “Meatless Mondays,” and replace a meat entrée with a vegetarian option. Sounds good, right? But big problems arose immediately, and that recommendation was taken off of the website. Why? Because the USDA represents ALL foods, and groups like the National Cattlemen’s Beef Association found that to be a biased recommendation toward vegetables and away from beef. In such a politically charged climate, where even a basic suggestion to broaden your food horizons is met with controversy and claims of bias, what is a consumer to do? There’s no easy answer, but common sense is a good place to start. There are health benefits to both meat and vegetables. Moderation is key. Stick with a variety of foods, seasonal and simply prepared, for best nutrients and cost savings. Watch out

By Dr. Madelyn Fernstrom I’ve seen a big increase in “miracle” weight loss products to fight the battle of the bulge. We are bombarded with ads for quick weight loss in print, online, and on TV. You’ve seen the ads with thin, muscled, and tanned men and women – with teeth as large and bright as Chiclets gum – standing near piles of high-calorie foods. There’s always a caption like “Eat whatever you want and lose weight if you add  ________!” Just fill in the blank with whatever product is being sold. Or maybe the ad is for a fitness contraption that provides a “total body workout” in just 15 minutes a day that promises to “boost your metabolism and weight loss.” By law, there’s always a disclaimer included, usually in tiny letters at the bottom of the ad. “Individual results can vary” or “Results here not typical.” And just when many of us have wised up to these kinds of product promotions and are no longer fooled, a new ad form has emerged that makes it much harder to figure out the t

By Dr. Madelyn Fernstrom You know I’m a big fan of seasonal eating, and have been enjoying berries of all kinds – at a great price. But berry season is a short one, and come the fall and winter, the local varieties will be long gone, and our markets will carry berries shipped in from thousands of miles away, lacking flavor and sold at crazy high prices.  Packaged frozen berries are my go-to option in cold weather. Right now, I’m pre-planning and taking advantage of summer’s bounty by freezing berries on my own. If you’re thinking these will be a mushy mess by the time you thaw them out, I’ve got a great tip for freezing these little gems, winding up with frozen berries similar to those “flash-frozen” in commercial bags. Start with a cookie sheet, and spread your berries in a single layer, without any berries touching. Carefully place in the freezer, and wait several hours, until frozen solid. Transfer them into a freezer-type zip-lock bag, and you’re done. Grab a handful to top your ce

By Dr. Madelyn Fernstrom August is a popular time to pack up and take a vacation. But how secure is your home? With the rush to get packed and out the door on time, we often forget to carry out a home-safety check. A few quick and easy steps can keep your home secure. According to safety experts, here are a few key factors to follow. I use them myself.  Check them out! -If you have a security system, remember to use it. While the outdoor signage is a deterrent to potential break-ins, it’s essential to set the alarm before leaving. -Double check that all of your doors and windows are locked. This is especially true for less frequently used doors and windows that you might accidentally leave open. -Store valuables in your child’s room. Thieves tend to skip children’s rooms and focus on the master bedroom. Avoid leaving a jewelry box on the bureau. -Avoid loading up your car the night before if you park your vehicle outside. It’s a major sign that you’ll be leaving for a trip. Instead pac

By Dr. Madelyn Fernstrom You might have read about the recent passing of Stephen Covey, the best-selling business author of 7 Habits of Highly Successful People. His advice continues to help millions of people in the workplace, and I always remember a particular insight, which I’d like to share with you. “Most people do not listen with the intent to understand, they listen with the intent to reply.” I find this quote meaningful not only in the workplace, but in my personal life as well. Being an active listener is a much more effective strategy of interacting with everyone. While we are all multitasking in so many areas, it’s important to develop (and sustain) the mental focus to really listen when people are talking to you. It doesn’t mean you politely listen for hours on end – but it does mean that you understand what the person is saying, ask for clarification if you need it, and that you respond accordingly. In the long run, it’s a major timesaver and supports positive and producti

By Dr. Madelyn Fernstrom Have you ever thought about foods that are good for you “inside and out”? They’re what I call double duty foods because you can eat them but also use them as a beauty product. Not only are these foods good for your health, they are also a plus for your wallet, because these homemade beauty products cost just pennies compared to store brands. Here are some of my favorites. I’d love to hear about some of yours! 1. OLIVE OIL   INSIDE:  Olive oil is a heart healthy fat. It’s high in monounsaturated oleic acid (a kind of fat), which protects the heart. It’s rich in Vitamin E and antioxidants. Extra-virgin olive oil has the greatest benefits (first press of the olives). OUTSIDE: It’s a great hair conditioner; a pure fat, it provides much needed oils to dry hair (glossy hair has natural oils). Massage it in, and cover your head with a shower cap – leave in for at least 10-15 minutes for optimal conditioning. Wash thoroughly with shampoo! 2. OATMEAL INSIDE: Rich in f