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By Dr. Madelyn Fernstrom When it comes to food, when we hear the word “salt,” most of us automatically think about sodium. The emphasis on lowering sodium intake to promote heart health is important and well documented.  But there’s another important salt in the dietary picture: potassium. Getting the right balance of sodium and potassium is another key component for heart health. According to a recent study published in the American Journal of Clinical Nutrition , 90% of a group of of 12,500 people consumed more than 2,300 mg of sodium daily, the upper limit from the American Heart Association (AHA). While sodium intake was up, potassium intake was down. This group consumed only about half of the AHA recommendation of 4,700 mg/day per day. How does this finding translate into what you should eat? Because nearly three quarters of daily sodium intake comes from the consumption of processed foods (food contained in boxes, cans, and bags), cutting back on these items can drastically...

By Dr. Madelyn Fernstrom You know that I’m a big fan of “seasonal” eating – choosing the fruits and vegetables that are locally grown – not flown in partially ripe, from thousands of miles away. For me, summer is loaded with some of my favorite foods. Here are five of my favorites: A tomato - from the tiny grape tomatoes to the giant beefsteaks – is the most versatile “fruit” in nature (technically, it’s not a vegetable, though we think of it as one!). Perfect in salads or cold soups like gazpacho, it’s also an edible container for your favorite meat or vegetable salad. It’s also loaded with umami – the savor “fifth taste bud” – adding an additional flavor pop to whatever you’re eating!  Corn on the Cob is one of summer’s greatest edible treats. Steamed or grilled, corn is sweet and full of flavor. Skip the butter or margarine, and enjoy it’s sweetness. Or use a low-calorie butter spray. I love watermelon ! It’s a great anytime food. And since it’s mostly water, it’s the perfect ...

By Dr. Madelyn Fernstrom Just about every food can be grilled outdoors. Whether you have a portable charcoal mini-grill, or a monster-size gas grill, the joys of outdoor cooking are one of the great pleasures of summer. But there are a few basic food safety rules you’ll want to follow to avoid foodborne illness and to keep your grilling experience a positive one. Keep your hands clean! Wash them with soap and water after you’ve handled raw meats, poultry, or fish. Or keep a bottle of hand sanitizer handy. Having bacteria on your hands is one of the biggest culprits for foodborne illness. Avoid cross-contamination. Separate raw and cooked ingredients. That means cutting surfaces (use paper plates for easy disposal) and marinated foods. Put your meat, chicken, or seafood in a large ziplock bag, add the marinade, and keep refrigerated. Do NOT re-use the marinade on the cooked food. Throw it out! Keep some aside before you marinate the food if you want to use it later. Use a meat thermomet...

By Dr. Madelyn Fernstrom If you’re thinking that this summer seems a lot hotter than others, you’re right. We’ve had a few spells of extremely hot and humid weather. A few easy steps can help you prevent heat-related illness, like heat exhaustion , or the more serious heat stroke . Heat exhaustion results from exposure to high temperatures for an extended time (hours to days). Without adequate hydration, heat exhaustion leads to imbalances in salt and water balance. And it’s not only the temperature – you can be at risk on days when the temperature is moderate but the humidity is high. It’s important to be aware of these significant symptoms of heat exhaustion, and to take action : (1) headache/dizziness; (2) confusion; (3) nausea; (4) muscle cramps; or (5) rapid heartbeat/profuse sweating. The best treatment? First, get out of the heat ! Seek an air-conditioned environment, or at least a large shade tree and rest.  Remove any extra clothing, and cool down with cold liquids, cold c...

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 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 We’re all in a state of what I call “nutrient overload.” We’re always reading about a food of the week linked to reducing disease risk for illnesses ranging from diabetes and heart disease to stroke and cancer. Despite the promotion of individual nutrients as important nutritional keys to healthy eating, most studies continue to support the consumption of a healthy diet, which includes a variety of foods as nature intended. Lean proteins (both plant and animal sources, including dairy), an abundance of colorful fruits and vegetables, fiber-rich starches, and water for hydration are the basics of a healthy diet. And these same foods, studies show, promote health benefits for all body systems, including digestive, brain, cardiac, and immune systems.  I am always concerned when people explain their eating habits to me based on individual nutrients.  “I eat oranges for vitamin C, and I’m looking for a food with vitamin A – so I added some carrots. Now I’m ...

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 You might be surprised to know that an important health-promoting antioxidant called anthocyanin also provides a dark purple/black pigment to a wide variety of foods. Like the foods described earlier this week , many nutrient-dense black-pigmented foods are found in nature. When consumed regularly , these nutritious foods, along with their colorful counterparts, will promote optimal health benefits. Aim for at least five servings for all fruits and vegetables daily (or start by adding just one more than you already eat now!). Here are some of my favorites: Black Beans: These are a fantastic source of flavanol antioxidants. A member of the legume family, black beans are a good source of protein and loaded with fiber. Enjoy them in soup, or mashed as a tasty dip for baked chips or veggies. A “cousin” of the black bean is the black lentil. Black Rice: Found in Asian markets (or online), black rice is a whole grain that’s fiber-rich and loaded with antioxidants, ...

By Dr. Madelyn Fernstrom We often hear about “defatting” soups and sauces to cut fat and calories. You might be surprised to know how big these calorie savings can be: about 150 calories for a large ladle of gravy! One simple solution is to refrigerate the liquid overnight, allow the fat (which rises to the top) to become solid, and scoop it off in the morning. But most of us don’t have that kind of time. Introducing an amazing kitchen tool to the rescue! While there are a variety of kitchen gadgets to help, most of these have a spout at the base of the unit, where the lean juices are. They’re typically messy, and aren’t too user-friendly. One of the most effective items I’ve seen is called the “ Swingaway .” You simply pour your liquids into the one-quart plastic container, and press a button for a little “trap door” which allows the lean sauce or soup to run through. No mess! It’s a great tool for home use, and makes a healthy holiday gift for your favorite cook. With a modest price ...

By Dr. Madelyn Fernstrom San Francisco has been a national leader in healthier eating for kids, starting with fast food restaurants. A new law went into effect this past week: no free toys included for meals not meeting more healthful standards for calories, fat, and sodium, and containing a serving of fruit. While this has led to some nutritional improvements to fast food meals for kids – including the addition of low-fat dairy products, and more fruit – it seems that companies find it a lot easier to maintain the present kids’ menus and simply charge extra for the toys, rather than comply with the new guidelines for inclusion of a free toy.The toy can be purchased for 10 cents, no matter what the quality of the meal. For McDonald’s, a confusing (and some would say misleading) concept is presented. If you buy the toy, your 10 cents is donated to the building of a new Ronald McDonald house, so it “counts” as a charitable contribution. Burger King hasn’t yet decided what to do with th...

By Dr. Madelyn Fernstrom The upcoming holidays add a lot of extra activity to our already busy schedules. To make time for all of these add-ons, many people cut back on sleep to get everything done. You might be surprised to know that the best solution for holiday productivity is to make a good night’s sleep a priority. For most people, this means around 7-8 hours each night. Walking around bleary-eyed from lack of sleep slows you down, and limits your ability to multitask or even carry out your daily tasks efficiently. An occasional night of 5 hours of sleep won’t be a problem, but if this is a regular occurrence (be honest with yourself!), it’s time to revisit your sleep patterns. Lack of sleep is also associated with weight gain. People eat more, in the hope that they’ll feel more energized. Mental focus and awareness of mindful eating also decline with fatigue. Some hormones related to hunger and fullness signals are also out of whack, and stress levels can skyrocket with too littl...

By Dr. Madelyn Fernstrom With the Thanksgiving holiday behind us, a predictable food phenomenon occurs in offices everywhere: the sudden appearance of holiday candy jars, filled to the brim with all kinds of treats! Even on desks of the most healthful eaters, that welcoming candy jar works on the premise that throughout the holiday season "food is love." It's one of the most frequent questions I get about the challenges of managing holiday eating. Who doesn't like a sweet treat now and then? My mantra is “no bad foods, just bad portions.” But the problem is that a few candies a day, from various jars, can add up fast. Just 100 extra calories (about 4-5 pieces) from a day's worth of "Have a candy, just one won't hurt" can pack on one extra pound in just a month! When it comes to the candy jar, focus on being a mindful eater – think before you eat a piece – and you’ll have great practice for all of the holiday temptations to come. Remember to keep trac...

By Dr. Madelyn Fernstrom With Thanksgiving just two days away, I’d like to talk about all of the positive associations of food and family that we don’t often hear about. Food has now become “the enemy” – it’s loaded with calories fat, sugar, and salt – and in such large portions! When it comes to the holidays, it’s important to be a mindful eater, but also allow yourself to be a “smart splurger” with some of your family’s favorite indulgences. Many families have traditional favorites for Thanksgiving, and this can be wonderfully comforting, bringing back years of happy memories. It’s such a warm feeling to know that generations of your family have enjoyed these same dishes; it’s a nice way to include food as part of your family traditions. For some people, the beloved dishes are modified for healthier eating, and the essence remains the same. But many people resist changing, or updating, holiday recipes. The positive food memories are so strong that it’s a treat to eat, not just for th...

By Dr. Madelyn Fernstrom Why do we always hear so much about “cutting liquid calories” for a healthier diet? It’s because most of these sources contain loads of calories without any nutritional benefit. Liquid calories are a hidden source of sugars (and calories) that shock most people when they see the numbers. Did you know that a 20-ounce soda has about 16 teaspoons of sugar? A daily soda adds up to 50 pounds of sugar consumed in a year! That’s not good news for your waistline or your teeth. You might be surprised to know that juices – even 100% fruit juice – contain about the same amount of sugar as soda. You always want to eat your fruit, not drink it. When it comes to choosing liquids, stick with water, seltzer, unsweetened tea or coffee, and low/nonfat milk most of the time. Think of juices and sodas as a special occasion treat if you enjoy them, but work on eliminating these drinks from your daily intake. What about alcohol? Alcohol contains nearly the same number of calories ...