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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 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 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 Many of us are walking encyclopedias of food information, but we still tend to return to the same foods over and over again, week after week. While structured eating is healthful, and having some reliable, go-to foods can help keep you on a calorie-controlled track, this can get boring. And boredom often leads to straying from the path of healthy eating. Nutrient recommendations have been updated, and new fresh and prepared foods continue to surface on supermarket shelves. Now is the time to add some new foods to your eating repertoire, to both revitalize your taste buds and expand your eating horizons. Often this means going outside your comfort zone, whether it’s a matter of texture, taste, or just the thought that “It doesn’t sound good to me.” It means adopting the mindset of being an adventurous eater and willing to at least try new foods. An easy start is replacing an animal protein with a plant version. Try a black-bean or soy burger – both can be found ...

By Dr. Madelyn Fernstrom The message that we should include fiber-rich starches as part of a healthy diet is one that comes across loud and clear. But 100% whole wheat, brown rice, whole oats – while tasty – can produce taste bud fatigue over time. I’m often asked what other options are out there. I’d like to expand your whole-grain repertoire with some of my favorites. They’re easy to prepare and will keep your taste buds stimulated.  It’s time to shake up your whole grain starches! The following grains are all readily available in local supermarkets and are gluten-free for those of you on this dietary regimen. Buckwheat: This fiber- and protein-rich grain has no connection to wheat, despite its name. It’s the base of Japanese soba noodles. Also known as “kasha,” it can substitute for your morning oatmeal as a hot cereal. Quinoa: This grain has a nutty flavor and a slightly crunchy/chewy texture, and it cooks up in less than 15 minutes. Rich in fiber and protein, it’s a won...

By Dr. Madelyn Fernstrom  Food is part of life. For better or worse, so is television. So it’s natural that shows and channels focused on food are wildly successful across the country. And the content is all over the culinary map. One topic I’d like to tackle is the show with the unlikely title of “Man vs. Food.” For those of you unfamiliar with this show, it pits a mere human against giant portions of foods (from restaurants around the country) to see if man can meet the demands of speed and quantity eating. The prize is usually a photo on the “wall of victory.” The goal: to out-eat other “challengers” before him. To add to the festivities, restaurant regulars are cheering in the background. This show, by the way, is wildly entertaining. If you didn’t consider all of the awful hidden health messages associated with consuming huge amounts of high-calorie foods within a short period, this would be harmless entertainment. This idea of “competitive eating” is becoming contagious...

By Dr. Madelyn Fernstrom Years of debate continue about the best eating strategies to lose weight. Who hasn’t heard about the advantages of a high-fat diet – or is that a low-fat diet? Cut the carbs – no wait, keep the carbs? Was that load up on protein or cut back? Now a new study from the Journal of the American Medical Association has really set the record straight. This excellent research study has documented what most of us already suspect: It’s the calories we consume that affect weight, and not the combination of carbohydrates, fats, and protein in our daily eating. While this sounds like a fundamental concept, it’s loaded with confusion for most people. Now, we can all take a step forward in identifying what type of eating plan is most compatible with long-term engagement and compliance. Success comes from following your personal preferences to create a plan that is unique for you. You can lose weight if you’re a meat-lover, as well as if you are partial to pasta. Eatin...