masvida

By Dr. Madelyn Fernstrom With the holiday season adding extra activities to our already busy lives, we all sometimes feel we’re running low on energy. And this lack of energy can become a barrier to enjoyment. Below are three of my favorite strategies for boosting holiday energy in a healthy way.  I hope they’ll also work for you! Structure Your Eating.   Make sure to pre-plan your eating day; avoid skipping meals. No time for lunch? Try a protein bar or shake along with fruit if you’re on the run. Carry a small bag of nuts and/or dried fruit with you for a quick emergency energy boost, especially in the late afternoon. When you avoid getting “over-hungry” it’s much easier to resist the holiday treats on every desk and in office break rooms!  Don’t Skimp on Sleep. While it might be tempting to cut back on your sleep to lengthen your active day, fight that urge. Aim for at least seven hours nightly during this busy season. When you’re rested, you’ll be much more efficient ...

By Dr. Madelyn Fernstrom Grapefruits are one of nature’s perfect fruits – low in sugar, rich in fiber, and a great source of vitamin C. But this fruit also contains a compound that can interfere with the activity of some prescription medications. A new study published this week in the Canadian Medical Association Journal reveals that the number of these drugs has significantly increased over the past few years. Researchers estimate that there are 43 drugs (26 having been introduced to the market in the past 4 years) that have been shown to cause serious harm in susceptible individuals when mixed with grapefruit. There are three major categories of drugs that can have serious negative effects when combined with grapefruit: - Cholesterol lowering statins - Some heart drugs, like beta-blockers - Some antibiotics While food and drug interactions are printed on every label and stated on package inserts, many people do not take these warnings seriously.  The best step is to talk wit...

By Dr. Madelyn Fernstrom PepsiCo has just launched a new soda in Japan, claiming to burn fat and support weight loss. It’s called “Pepsi Special” and the “special weight loss ingredient” is the addition of dextrin to the standard Pepsi formula. Dextrin is a non-digestible fiber, used in baked goods and other food products. Scientific studies have documented that fiber can help bind small amounts of dietary fat, and this metabolic observation is the sole “science” upon which this claim is based. Americans have a love-hate relationship with soda, and soda consumers are always happy to hear of some redeeming health benefit that helps justify consumption. This is not the first time soda has made a weight loss claim. In the U.S., you might be familiar with a soda named “Celcius” containing 200 mg of caffeine (the amount in a large mug of coffee) claiming to burn fat and raise metabolism. And Coca Cola’s Fuze Slenderize energy drink, containing a special blend of minerals, promises to help ...

By Dr. Madelyn Fernstrom You might be surprised to hear that the day after Thanksgiving can be a big barrier for many people when it comes to sticking with a healthy lifestyle over the holidays. This is the day most people make the decision to indulge smartly and adjust their eating and activity patterns to adapt to the culinary treats of the season, or disconnect from mindful eating until January and “worry about it later.” The first step in this decision starts with what I call “eater’s remorse” – feeling bad about your overindulgences of the previous day. It’s easy to get stuck in the mindset that you’ve gotten off track, and there’s no hope for your diet, so why not just keep eating until New Year’s Day.  Today is the day to adjust your thinking for weight control success. No more guilt!  Thanksgiving is just one day of eating, even if you’ve eaten way more than you intended. Don’t feel guilty about your past eating. Learn from your eating behavior, to see how you c...

By Dr. Madelyn Fernstrom If you’ve lost and gained the same 20 (or 30, 40, 50+ pounds) for years and believe that you’ve “wrecked” your metabolism and can’t maintain successful long term weight loss, there’s very good news for you! A recent article in the scientific journal Metabolism followed more than 400 women for one year. About 40% of the participants classified themselves as “weight cyclers,” defined as losing (and regaining) at least 10 to 20 pounds at least three times. Participants were assigned to one of four treatment groups: (1) reduced calorie diet only; (2) reduced calorie diet plus exercise plan; (3) exercise plan alone; (4) no intervention, served as the comparison group.  Now here’s the good news! There was no significant difference for the total amount of weight lost between women who were yo-yo dieters and those who weren’t. That’s a reassuring message for the millions of women (and men) who feel their efforts are sabotaged by their past weight cycling history....

By Dr. Madelyn Fernstrom You might have seen advertisements or read magazine articles and health books touting the health benefits of coconut oil. We’re often led to believe that there is a new health secret to using this oil – that adding it to your diet is definitely a good choice. But what’s the truth about coconut oil?  Coconut oil is a vegetable fat - it comes from a coconut after all. But unlike most vegetable fats, coconut oil has a lot of saturated (artery clogging) fat. The saturated fat in coconut oil is no different from any other saturated fat and it raises the “bad” LDL cholesterol (think “L” for Lousy). But coconut oil is different from other saturated fats because it also raises the “good” HDL cholesterol (think “H” for healthy). It’s not really clear what impact coconut oil has on overall heart health because studies show that it raises both good and bad cholesterol. So is it healthy? I’d stick with the other vegetable oils like soybean, canola, or olive that do n...

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 With Halloween on the horizon, I thought it would be fun to provide a little “candy trivia.” If you choose to indulge, stick with the “fun size” servings at around 100 calories, and you get to eat the whole thing! Here are some of my favorite candy facts.  1. Nearly half of the 200 million pounds of candy sold in America is at Halloween.  Most of the other half is sold at Easter and Valentine’s Day. 2. The top selling candy in America is candy corn.  But we don’t know how much we eat, and how much we use for crafts and decorations.  3. Candy does not cause weight gain and often supports weight loss.  The Swiss are among the biggest consumers of chocolate (about 2 pounds per month per person) in the world, yet they have an overweight/obesity rate of around 7%! In the United States, about 35% of the population is overweight or obese. Allowing yourself a small amount of chocolate or candy can be an indication of good control over food, not ...

By Dr. Madelyn Fernstrom The debate on whether the serving size of a soda should be regulated by the government is continuing to heat up. I’ve been writing about this controversial ban on selling soda with a limit of 16 ounces because this is a prime example of how food regulatory policies could be used help stem the obesity epidemic. The question remains: is this an effective strategy? It’s important to follow these new developments, as these decisions will likely impact implementation of policies like these in our region, and throughout the country. In response to the NYC Health Department’s ban on selling sodas larger than 16 ounces in places like movie theaters and restaurants, a lawsuit aimed at overturning this ban was filed by a consortium that includes the American Beverage Association, the National Restaurant Association, the soda workers union, and movie theatre owners. The argument is that such a ban would hurt small businesses and burden consumers, and it could even affect ...

By Dr. Madelyn Fernstrom If healthy eating is a daily challenge, this post is definitely for you! You know by now that I’m a huge champion of eating in moderation, and my motto is “no bad foods, just bad portions.”  When it comes to healthy eating, the biggest challenge we all face is not what to do, but how to do it. That’s where UPMC Health Plan’s Dining Smart program comes in. Our team took several years to develop the Dining Smart program to come up with some real world — not perfect world — guidelines that support healthier eating. Small daily improvement in food choice is the best way to sustain long-term change.   Dining Smart food choices and guidelines are available at all UPMC sites, and we’re expanding our program to support healthy eating throughout the region. One example is a dinner this weekend in honor of the One Young World event in Pittsburgh. The dinner celebrates healthy eating. Spearheaded by Chef Jamie Oliver, this event is intended to raise awareness ...

By Dr. Madelyn Fernstrom Caffeine is one of the most widely consumed compounds in the world. Nature’s original stimulant, caffeine is found in coffee beans, tea leaves, and cola nuts. Because caffeine boosts mental focus and alertness, it was an important survival tool in caveman days, when our ancestors had to run away from  predators and search for food. But nowadays, when it comes to caffeine consumption, a little goes a long way. The LESS you consume, the better it works when you need a boost. Too much caffeine makes your body resistant to the positive effects and can result in health negatives, including rapid heart beat, stomach upset, and jitteriness. When it comes to caffeine, less is definitely more. Most adults should limit caffeine intake to about 300 mg daily. That’s about two mugs of coffee or five cups of tea. An added  “turbo shot” from a coffee house adds another 100 mg or so.  Caffeine is well known to help athletic performance, so a large cup of coffee b...

By Dr. Madelyn Fernstrom It’s not often that a rock star offers us an important public health message. Lady Gaga – real name Stefani Germanotta – is perhaps best known for her outrageous outfits (including her dress made from red meat!) and amazing singing voice. We know her as very thin, but she is now carrying an extra 25 pounds. Media buzz about the reasons for her weight gain abounds. She revealed that she has been a frequent guest at the restaurant her parents have recently opened. But she also revealed that she has struggled for years with an eating disorder, and that it was time to address and resolve the problem. This is a courageous and unusual step for such a public figure. Now, Lady Gaga’s focus is on getting to a healthy weight that she can maintain with healthy eating. And her message to millions of women (and maybe men) is that the desire for the “perfect weight” can get out of control and become a health negative. Her take-home message is that choosing and sustaining a h...

By Dr. Madelyn Fernstrom Here’s an update on the sugary drink debate and size limits that I wrote about back in June . New York City’s leadership proposed a ban on the sale of sugary drinks larger than 16 ounces. A huge debate followed, ranging from personal choice and cost issues to the increasing presence of the food police. All of this was speculation until the Board of Health voted on this hot button issue. You might be surprised to hear that this ban was recently approved.  The ban covers sodas and sugary drink blends, not 100% juice. Also excluded are dairy-based drinks containing at least 50 percent milk. Having thought a little more about this controversy, I wonder if size limit is really the issue – 16 ounces is two full cups (around 200 calories). Could the real issue be the idea that someone wants to limit personal food choice? It’s not like Americans are unaccustomed to smaller serving sizes. If you’re over 40 years old, you can recall a time when 16 ounces was consider...

By Dr. Madelyn Fernstrom You might have heard about calorie postings on fast-food menus in New York City, and elsewhere, and wonder if it will hit our region anytime soon. The answer is a definite YES. McDonald’s is taking a bold step in posting the calorie counts of all menu items, along side the prices. This will be in all restaurant locations across the nation. If you think this will make the signage a little cluttered, you’re right. Although it’s a lot of information to “digest,” it is very helpful to becoming an informed patron.  Opinions vary widely about this new policy. Advocates say it empowers consumers who want easy access to this information. Opponents find it to be a waste of time, especially when no one wants to know this information.  I say it’s a step in the right direction and can only help those who want to be more mindful. Those who are not interested can just ignore it. And that’s just what focus groups have found.   What do you think about calorie pos...

By Dr. Madelyn Fernstrom Fish oil continues to be a hot health topic, and it’s front page news yet again. A new study suggests that fish oil supplements provide no ”value-add” to your health.  This study, called a meta-analysis, accumulated the information from multiple single studies, and compared the results of all of the studies.  The analysis documented that, overall,  people taking fish oil supplements did not live longer, nor have fewer illnesses, compared to individuals who did not take fish oil supplements.  When this study came out, many cardiologists and health experts were quick to point out that fish oil in the form of FOODS – fish (like salmon) and walnuts – both rich sources of dietary omega-3-fats were an important part of a healthy diet. The addition of supplemental pills/capsules of fish oil does not seem to provide the same kind of health plus as the dietary sources, as a general guideline.  Does that mean that fish oil provides no health be...

By Dr. Madelyn Fernstrom While pets are regarded as members of the family, you shouldn’t always feed your dog or cat like one! You might not know that certain foods beloved by humans – like chocolate – can be dangerous if consumed by your pet. The ASPCA has some suggested guidelines for the healthy feeding of your dog or cat. Below are some of the highlights: Replace the beef and chicken bones.  These can splinter and cause digestive track damage or damage to your pet’s teeth. Look for treat bones specifically made for dogs and cats. Avoid dairy products .  Adult animals don’t have the digestive enzymes (lactase) for this. Consumption can lead to diarrhea. Skip the chocolate.  The caffeine and other methylxanthines (chemical family of the active ingredient) is not metabolized well by dogs, especially.  Higher concentrations when consumed can produce the same symptoms as in people, like heart palpitations and tremors.  Lose the booze.  Don’t ...

By Dr. Madelyn Fernstrom Earlier this week, I checked out the snacks at the mall and at the movies. Today I’ll take a look at what to eat at the airport and at sporting events. Remember that snacking is not a requirement for healthy eating. If you choose to include a snack or two, remember to count those calories as part of your daily intake. A reasonable guideline for a snack is 125-225 calories, or even less.    At the airport. You might be tempted to grab a big bag of nuts and raisins as a healthy choice for a snack. While that IS a heart-healthy combo and the calories sound right at about 150 per serving, there are often 5-6 servings per bag. Even with good intentions, it’s hard not to eat the whole bag! A better choice is a KIND bar, a minimal-ingredient bar that you are likely to find at any kiosk at the airport. You get the same great taste of fruit and nuts in a calorie-controlled bar (about 200 calories). Try a small skim milk latte for around 120 calories, and skip ...

By Dr. Madelyn  Fernstrom It’s hard to make healthy foods choices when you’re running around, and don’t have time to preplan. In the perfect world, you’d be carrying a fruit, or small protein bar, or a small bag of nuts when you need a snack. In the real world, this is much tougher. This week, I’m going to focus on four popular destinations for snacking:  the mall, the movie theatre, the ballpark, and the airport. While healthy eating does not require snacking, it’s an eating style that many people enjoy. One or two well-spaced snacks can be a great boost for weight control, as long as you account for those EXTRA calories. A loose definition of a snack is around 125-225 calories (it can be less). At the mall: If you’re looking for something sweet, try a small soft-serve frozen yogurt or ice milk (think Dairy Queen, McDonald’s, or I Can’t Believe It’s Yogurt). A one-cup serving is about 200 calories. Share with a friend and you’ve cut the calories in half. Skip the toppings to...

By Dr. Madelyn Fernstrom I’ve discovered the most wonderful new serving containers for my food – fruits and vegetables! It’s the ultimate recycling -- a fun (and healthy) use to some of our favorite foods of late summer and early fall as part of our meal. And these edible containers come in all sizes and colors: green or yellow zucchini, red or yellow tomatoes, red or orange peppers, purple eggplant, and white mushrooms. Stuff these vegetables with anything from rice to ground meat, mashed beans, or even other vegetable mixtures for a hot dish. Bake for about 45 minutes in a 375-degree oven. Or go chilled with a chicken or tuna salad stuffing. Try one of my personal favorites: Hollow out a red cabbage and use it as an edible bowl for a low-fat dip, surrounded by carrots, celery, and other raw vegetables. And don’t forget about fruit! A baked apple or pear, hollowed out to make room for raisins and walnuts, is ready to eat after about 40 minutes in a 350 degree oven.  This is what I...

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 combine...