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By Dr. Madelyn Fernstrom College credit for walking? That’s what the University of Georgia offers as one of its fitness classes for students. Whether this is a good sign or bad sign for our nation’s fitness is debatable.  Most of us are very familiar with the public health message about the multiple benefits of walking. A daily 20- to 30-minute walk supports cardiovascular health, weight control, and stress management. But how many of us actually follow that advice? The results might surprise you. Nearly 40% of Americans report that they “do not exercise.” This percentage has remained stable for many years. National recommendations for daily physical activity are actually quite modest: a minimum of 150 minutes of moderate activity per week. This translates to about a half hour of brisk walking five days a week. Some recent evidence using more sophisticated activity sensors (instead of self-report information) suggests that only around 4% of adults meet that goal. Why is it such a c...

By Dr. Madelyn Fernstrom There’s a lot of debate about whether high-calorie “junk” foods should be taxed to help stem the obesity epidemic in our country. Maybe we can gain some insights from the recent policy change in Denmark. About a year ago, Danish lawmakers instituted a fat tax — a surcharge of foods high in artery-clogging saturated fat. The Danish tax ministry has now repealed that decision, citing a negative effect on both businesses and consumer buying power. So what went wrong? Perhaps one problem was taxing a whole category of nutrients (fat) rather than specific foods. The bigger problem seems to be that consumers just bought these foods elsewhere. They went to neighboring countries where prices were lower to buy their favorite butters and ice creams. Most of us are familiar with the “soda tax” issue in our country. Most recently, a bill that would have imposed taxes on sugary drinks was defeated in California.  The Danish legislature has now cancelled plans for a tax ...

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 October is National Breast Cancer Awareness Month. While there are no specific instructions for breast cancer prevention , there are many things you can do to reduce your risk . Here are six lifestyle steps that research shows contribute to reducing breast cancer risk.  Manage Your Weight. Overweight and obesity increase the occurrence of breast cancer, especially after menopause (when breast cancer occurs most often). Healthy eating and physical activity likely contribute most to risk reduction by promoting weight loss. Limit Your Alcohol Intake. As alcohol intake rises, so does breast cancer risk. If you do consume alcohol, limit intake to one drink daily from all sources (a 12-ounce beer, 5 ounces of wine, or 1.5 ounces spirits).   Breastfeed. The longer you breastfeed, the greater the protective effect. Breastfeeding for one year appears to provide the greatest effect. Avoid Hormone Replacement Therapy. Using hormone replacement therapy for men...

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 When did the idea become acceptable that the personal weight issues of other people are somehow everybody’s business? Many people feel entitled to comment and judge others about whom they know nothing. They are who I call “weight bullies.” Weight bullies are occurring with increasing frequency, and I believe they are a big step in the wrong direction!  Here is a case in point: an overweight television anchor in Wisconsin received an email from a viewer commenting on her obesity. The remarks included (1) surprise that her physical condition had not improved over the years, (2) that she should present and promote a healthy lifestyle, and (3) that she was a poor role model, especially to girls. While many overweight and obese people are judged – both intentionally and accidentally – the usual response is silence and hurt feelings. Many patients have told me they feel obesity is the last “acceptable” area for open criticism and that they are not only hurt by c...

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 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 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 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 We all know the benefits of regular physical activity on our long-term health. But many people do not find that the reward of sustained good health is sufficient for them to stick with any activity plan. Some new information has emerged, which shifts the focus away from the long-term benefits of exercise, to the “immediate” benefits of exercise.  So, how soon is “immediate”? That’s defined as during the activity, and within the next few hours. Here’s a perfect example for the working Mom. Instead of the advice to “make sure to accumulate 150+ minutes per week of activity,” which can be a very frustrating message, the updated idea is to take a family walk (children, partner, others) after dinner, for 20 minutes or so. The immediate benefits are digestive health, additional family time, regular activity for Mom (to relieve stress and sleep better), and setting an example for her children that being active is fun. It’s an immediate sense of well being that ca...

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...

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? Star...

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 l...

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 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: ...

By Dr. Madelyn Fernstrom Even if you don’t follow Olympic swimming, I bet you’ve heard about the rivalry between Michael Phelps and Ryan Lochte in the 2012 summer games. In an upset in the first race between them, the “always second” Ryan Lochte came out on top with the gold medal. While there are many reasons for Ryan’s win, I’d like to focus on one interesting lifestyle change that Ryan himself attributed to his incredible performance — his diet. Top athletes need thousands of calories a day to fuel their workouts, and most of us assume they’re consuming nutrient-packed foods and avoiding empty calories. But Ryan Lochte was a self-acknowledged lover of fast food, which contributed to a major portion of his calories. Making overall changes in his performance strategies, Ryan switched his diet plan to an energy and nutrient-rich diet . . . and it paid off. He credits his healthier diet as one of the factors in his improved performance. That’s great news for those of us who believe in ...

By Dr. Madelyn Fernstrom While many of us are walking databases of information about healthy living – a diet rich in fruits and vegetables, daily exercise, sufficient sleep – we often forget about one very important factor. Want to take a guess? It’s taking a regular vacation!  Research continues to show that a planned vacation promotes improved health. A seven-year study (with a nine-year follow-up) from Syracuse University found that men at high risk for coronary artery disease reduced their risk by nearly 30% by taking at least an annual vacation. In this study, nearly 15% reported no annual vacation, while 10% took only one vacation a year. A great work ethic, but what about the health consequences?  Longer work hours – whether you love your job a lot, or not so much – are now a standard part of daily life, and this can lead to increased on-the-job stress. A vacation provides both an occasion to look forward to as well as an opportunity to break up your routine, for a litt...

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 ...