Making (and Keeping) New Year’s Resolutions

Dr. Madelyn Fernstrom

It’s almost time to welcome in the New Year. Whether you plan a quiet evening with family and friends or a night on the town – thoughts of New Year’s resolutions for 2012 are no doubt close to mind.

Whether you want to lose weight, stop smoking, or start an exercise plan, when you think about a new change for a new you, I hope you’ll consider the smartest goals for you. This doesn’t mean heroic efforts toward an unattainable goal, the kind you’ll try for a week and then give up.

A successful resolution requires some reasonable goal-setting and realistic thinking. Instead of saying you’ll lose 20 pounds in January, make the goal eating more fruits and vegetables, keeping a food log, monitoring your daily calories, and losing 5 pounds during the month. You might lose more, but you’ll have achieved your goal, which is the most motivating tool of all! Trying to stop smoking? Perhaps skip the “cold turkey” approach, aim to cut back on your current habit, and sign up for a structured program to help sustain your effort. Instead of promising yourself daily trips to the gym, aim for a 30-minute walk daily and add the gym for at least 2 days each week.

Here’s to a happy and healthy 2012!

The Verdict on Sugar in Children’s Cereal

Dr. Madelyn Fernstrom

Breakfast is a healthy start for everyone’s day, particularly for kids. Studies show it supports school performance and a healthy weight. And a bowl of cold cereal and milk is a quick and easy meal for breakfast or any time of day.

A new report by the Environmental Working Group reviews 84 popular brands of children’s cereals and reveals several eye-popping comparisons of the sugar content in popular cookies and snack cakes.


Three cereals – Kellogg’s Honey Smacks, Post Golden Crisp, and General Mills Wheaties Fuel – contain 56% sugar by weight, with 20 grams of sugar in a skimpy 1-cup serving. That’s a whopping 5 teaspoons of sugar – roughly the same as one Twinkie snack cake.

A single 1-cup bowl of an additional 44 cereals, including the popular General Mills Honey Nut Cheerios, Kellogg’s Apple Jacks, and Quaker Oats Cap’n Crunch, is equivalent to eating 3 Chips Ahoy! cookies – about 3 teaspoons of sugar.

Many tasty lower-sugar options are available to choose from. Try Kellogg’s Frosted Mini-wheats, General Mills original Cheerios and Kix, Post Shredded Wheat (all varieties), or Quaker Oats Cinnamon Oatmeal Squares.

Check out these quick tips when choosing cereals for your family:

Skip the front package labels, and read the side panel: Don’t be fooled by the front of the box nutrition claims. Look at the nutrition panel on the side, and make your own decision. Grams of sugar per serving doesn’t connect with most people, so translate this into teaspoons of sugar by dividing the sugar grams on the label by 4. A cereal with 20 grams of sugar contains 5 teaspoons of sugar. And skip the “good source of whole grains” on the front, and look for 3 grams of fiber per serving, found on the side.

Cut the sugar in half by mixing with low-sugar cereals: Many brands of cereals offer a low-sugar “basic” as well as a higher-sugar product. Mix original Cheerios in equal parts with Honey-Nut Cheerios, and cut the sugar by 50%. This works for any high/low combination of cereals.

Add some fresh, frozen, or dried fruit to low-sugar cereals: Boost the nutrients and provide nature’s sweetness by adding fruit to a low-sugar cereal. For pricey berries, try frozen bagged fruits like blueberries or strawberries, two kid-friendly options.
Use the high-sugar cereals as a dessert: Portion out a single serving (about 1 cup) in a small bag for your child to enjoy as a treat or dessert instead of a cookie or other treat.

And remember to choose low-fat or non-fat milk, or soy milk (if there is a health reason for excluding dairy). Both are calcium and vitamin D rich – important for kids of all ages.

Enjoy the Holiday Weekend!

By Dr. Madelyn Fernstrom

By the time you’re reading this, it will be the start of a long holiday weekend for most of us. You may be celebrating Christmas, Hanukkah, or Kwanzaa – or if you’re a Seinfeld fan, perhaps “Festivus” (for the rest-of-us!).

While there might be some last-minute details that you just didn’t get to, I hope you’ll agree that “good enough” is the new perfect. It’s now time to relax and enjoy your family and friends.

I hope you and your loved ones make some wonderful new holiday memories together.

A happy and healthy holiday to all!

An “Eggs-tra” Special Holiday Appetizer

By Dr. Madelyn Fernstrom

When you think of a healthy and easy appetizer for a holiday party, do your thoughts go to a fresh vegetable platter, or some dry roasted mixed nuts? While these are reliable go-to items, I’m often asked about other choices. The major complaint? Boring!

I’d like to suggest one of my favorites – a dish that’s not only healthy, but a very economical choice. It’s my variation on a deviled egg. Slice a peeled, hard boiled egg in half lengthwise, scoop out and discard the yolk. Add a spoonful of prepared hummus (any variety), and sprinkle with paprika. These delicious little gems weigh in at only around 25 calories each, and are a big hit everywhere!

Here’s a fool-proof method for cooking perfect hard boiled eggs, with a firm, creamy white perfect for stuffing! Cover the eggs with room temperature water in a pot, to cover, and bring to a boil. Simmer the eggs for 10 minutes, then dump the hot water, and rinse well in very cold water. Crack the cooked eggs, so the shells are broken all over. You’ll find the shells pull off very easy. Chill the whole hard boiled eggs for easier slicing (and discarding of the yolks).

Another tasty variation: Instead of hummus, try some prepared pesto. Skip the paprika, and add a sprinkle of parmesan cheese instead.

Other healthy appetizer recipes you’d like to share?

Healthy Eating in Black and White: Part Two

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, including vitamin E. The hull of black rice, the bran layer, is a nutrient plus, and provides a chewy, delicious texture. Try it in dishes calling for rice of any variety.

Blackberries: These berries are one of the top sources of dietary fiber, and just a cup contains one-third of your fiber needs for a day! Eat alone, or use as a topping for regular or frozen yogurt. Fresh blackberries can be pricey, so look for bagged frozen berries. Try them right out of the freezer!

Black Tea: As with another popular tea, green tea, black tea is a rich source of flavanol antioxidants. Studies show that regular, frequent consumption – about 5 cups a day – has cardiovascular health promoting effects. Black tea does contain some caffeine, but much less than coffee; the caffeine in four cups of black tea is the equivalent of about one cup of coffee.

Black Olives: These little gems are nutrient powerhouses, containing vitamins A and E. Olives are fruits and, when allowed to naturally ripen on the tree, they are black in color. They’re also a rich source of polyphenol antioxidants. Add to salads, or enjoy some marinated black olives for an easy appetizer.

Healthy Eating in Black and White – Part One

By Dr. Madelyn Fernstrom

While consuming a variety of colorful foods is a direct connection to healthy eating, nutritious eating can be as easy as “black and white.” This week, I’m going to look at these two interesting contrasts for healthy eating.

Contrary to the popular notion that white foods are devoid of nutrients, many are valuable nutrient powerhouses. As with all nutrient-rich foods, you will reap optimal health benefits only when you consume them regularly. Aim for at least 5 servings of fruits and vegetables daily (or start by adding one more than you already eat now!).

Here are some of my favorites:

White Potatoes: Nature’s perfect carbohydrate – one the size of your fist is about 100 calories, and loaded with vitamin C, potassium, and fiber. It’s the oil, butter, sour cream, and cheese added to the spuds that gives them a bad nutritional rap.

Cauliflower: A member of the family of “cruciferous” vegetables (broccoli, Brussels sprouts, and cabbage are others), it is rich in the plant nutrient sulforaphane, shown in studies to be a cancer-fighting compound. It’s also a good source of vitamin C and fiber, and can be eaten raw, steamed, roasted, or even pureed and served as a side-dish like mashed potatoes.

Parsnips: This is my favorite root vegetable, low in calories and high in fiber (one cup gives you one-third of the fiber you need for a whole day). Parsnips have the appearance of “white carrots” and have a delicate natural sweetness when cooked. Not a veggie you’d consume raw, parsnips can be roasted, put into soups, or mashed like potatoes.

Onions and Garlic: There’s not a cuisine in the world that doesn’t use onions and garlic in most dishes. Part of the allicin family of plant nutrients, they are documented to support a healthy immune system. While some people prefer raw onions, their taste is muted with cooking, and they add amazing flavor with almost no calories. Try roasting garlic in the oven (bake a whole head wrapped in foil for about 45 minutes in a 400-degree oven) and use it as a spread to replace your butter or margarine for a healthy, low-calorie treat.

White Mushrooms: In addition to being a rich source of selenium (an antioxidant), mushrooms are a natural source of “umami” flavor, stimulating the fifth taste bud for a meaty, savory taste. No salt or added fat is needed when you add some mushrooms to your favorite recipes, including soups and side dishes. Slice or chop some raw mushrooms and add to your salad.

Skimming the Fat

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 of around $15.00, it’s available in area stores like Sur La Table and online.

What other healthy kitchen tools can you recommend for holiday gifts?

“Kids’ Meals” and Toys

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 the extra funds. Yet another chain, Jack in the Box, has eliminated the toy altogether, which is a step in the right direction!

Do yourself a favor. Separate toys and food for your own children, grandchildren, or any kids you care about; you don’t combine them at home, so why do it in a restaurant? And if you want to donate to a charity, make it one of your own choosing.

Don’t Skimp on Sleep

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 little sleep.

While it’s not a perfect world, one of the best gifts you can give yourself this season is a good night’s sleep. To optimize your ease in falling asleep after a hectic day, aim for a one-hour “mental detox” prior to turning off the light. Shut off the television, computer, and smart phone, and read, or take a warm shower to relax.

What about a power nap? This can help in a pinch, but is no substitute for a sound, sustained sleep.

Sweet dreams to all!