Nutrition Rich Cookies?

By Dr. Madelyn Fernstrom

Have you heard about the new “nutrition-rich” cookies called WhoNu?, as in “who knew delicious could be so nutritious?” Each 3-cookie serving contains 3 grams of fiber, as much calcium and vitamin D as a glass of milk, and as much vitamin C as a cup of blueberries. With added iron, vitamin B12, and others, it has “a total of 20 essential vitamins and minerals.” With each WhoNu? cookie weighing in at about 50 calories - the same as an Oreo or Chips Ahoy - it sounds like a winner, right? But let’s take a closer look.

I always get concerned when “food worlds collide,” meaning that treat foods take on a health food halo. Sometimes a cookie is just a cookie. And taste is important. The major problem with the WhoNu? cookie, for me, is the taste! Although it looks like a cookie, my taste buds don’t perceive this as tasty as all! Sure, like other fortified (nutrient-added) foods, these cookies DO provide a small nutritional boost, but is that why we’re choosing a cookie?

If most of our food choices are healthful – lots of fruits and veggies – providing nature’s nutrients, it’s not a problem to have a daily treat of up to 150-200 calories. And by treat, I mean something that you really enjoy, without worrying about the nutrient density.

Because millions of people carry so much guilt about eating a non-nutrient rich treat, products like WhoNu? cookies are developed. The perception of a treat soothes the guilt, but not the taste buds! So, give yourself permission to be a smart indulger – and when you’re looking for a treat, choose a small portion of something you really want – and enjoy it! That’s the best way to sustain a healthy eating style without deprivation!

Fighting Obesity One Bite at a Time

By Dr. Madelyn Fernstrom

Now here’s a novel way to think about monitoring your food intake. Not by calories, or fat content, or grams of carbohydrate – but by how many bites you’re taking at each meal! Sound crazy? It’s quite true, and intriguing if it continues to work. Researchers at Clemson University have adapted a wrist gadget initially designed for the military to track body movements. They’ve created a unit to monitor “bites” by tracking hand to mouth motion. According to the investigators, this tracking is 90% accurate, and could be used as a predictor of how much a person is eating (or not eating!). A single “bite” is about 25 calories – and 80 bites per day equals about 2000 calories.

A consumer version, in the $100 range, is expected to be on the market in about a year. Could it work for you? It could help support more mindful eating. For those people gobbling down their food, this gadget might help them slow down and pace their eating. Or for those healthy eaters who just can’t seem to cut back on the amount of food consumed, it could improve portion control.

I’m totally in favor of any tool that might help make the battle of the bulge a little easier.

When it comes to weight loss, we need all the help we can get!

Get More Energy in the Morning!

By Dr. Madelyn Fernstrom

When that alarm clock goes off in the morning, are you ready to greet the day, or only wanting to roll over and go back to sleep? If you can’t get your mojo going in the morning, read on. I’d like to share some of my favorite daily energizers!

You might be surprised to know that an energized morning starts with a good night’s sleep. Before retiring, make sure you have a cool, quiet environment. If there’s extra noise, try some ear plugs, or a sound machine. To block out excess light, eyeshades do the trick.

Choose a morning wake-up ritual that eases you into the day. Instead of a jarring alarm, turn the switch to music, for a gentler awakening. Or invest in a clock where the “alarm” is increasingly bright light, to gradually rouse you, like the sun.

Set yourself up with positive energy, with some deep breathing. Try 5-10 deep belly breathes while sitting on the side of your bed, before getting up.

And don’t be too busy for breakfast. You don’t need to be bleary eyed, staggering into the kitchen to make an omelet – but you do want to eat within about 2 hours of awakening. Breakfast can be as easy as a skim milk latte and a fruit, a protein bar or shake, yogurt and berries, or a bowl of oatmeal topped with walnuts. Avoid skipping breakfast, as you’ll likely overeat for lunch. Plus, breakfast sets up structured eating for your day, and supports mindful eating.

What other tips do you have to share? I’d love to know!

Body Image and Weight Loss

By Dr. Madelyn Fernstrom

I can’t think of one person I know – man or woman – who is not critical in some way of their own body. The concept of a positive body image is foreign to many people – especially those trying to lose weight.

An interesting study caught my eye. The study took a closer look at positive body image and other self-esteem issues in overweight women. As part of a structured 30-week weight loss program, two groups of women (about 100 in each) were studied. The control group received standard diet and activity advice only; the intervention group received the standard information, plus sessions on positive body image, emotional eating, and overcoming personal barriers to weight loss.

Now the good news! Not only did the women in the intervention group become less critical of themselves and less concerned about body shape – they were better able to self-regulate and lost an average of 7% of their starting body weight after one year compared to less than 2% of weight lost by the control group.

This is one great example of the mind-body connection to weight loss! Do you have others to share?

Do "Fitness Shoes" Work?

By Dr. Madelyn Fernstrom

Have you been curious about those fitness shoes, claiming to help tone your legs and butt while you walk or run? The efficacy of these toning “technologies” has always been debated by professionals, but that hasn’t stopped the sale of nearly 10 million pairs!

Popular shoe companies like Reebok, New Balance, and Skechers each have their own versions. For the look and feel of flip-flops, there are the popular “FitFlops.”

So, do they work? One recent study from the American Council on Exercise found that fitness shoes had no further benefit on muscle toning, compared to standard running shoes. But the companies all stand by their products.

Are they worth a try? If you want to indulge in an alternate pair of running or walking shoes, you might want try them out. If you’ve got any balance issues, I’d skip them, since the uneven bottoms of these shoes can cause instability. They definitely feel different on your feet, and take some getting used to, so make sure to compare brands, and walk around in the store to determine your comfort level. Many people love them from the start, and others wouldn’t wear them if they were free!

Of course, the most important part of “fitness” is not the shoes – footwear is not going to get you up off the couch! The basic activity message still holds true: stick with a comfortable pair of walking or running shoes, and keep moving!.

If you’ve tried these toning shoes, I’d love to hear about your experience!

The Inner Game of Making a Healthy Lifestyle Change

by Guest Blogger: Timothy R. Cline, PhD, MCC

Whether your goal is to lose a few pounds, quit smoking, or to be more physically active, most people think that will power is the key to success. While making lasting, healthy changes does take a good amount of determination, relying solely on being “strong enough” is a game plan doomed for failure. Today’s blog looks at the key features of a winning game plan – from the inside out.

• Motivation – think about the activities and people that are most important to you, and consider how your healthy change aligns with your priorities – now and for the future.
• Commitment – Write a statement to formalize your commitment to the goal. State why your goal is important to you and when you will start working on it. List the key parts of your game plan. Post your commitment statement where you, and others who support you, will see it often.
• Believe in yourself – know that set backs are normal. It’s how you handle them that makes the difference. When things don’t go as planned, don’t throw in the towel. Instead, step back and think of past accomplishments and the challenges you have overcome. Reflect on the personal attributes you have and the skills you used to succeed. Then think of how you can apply those attributes and skills to your current situation. Adopt an “I can do it” attitude.
• Reach out to others – even the best Olympic and professional athletes need some kind of ongoing support. Whether it’s a friend to cheer you on or a skilled helper, such as a health coach, to help you learn a new skill or untangle a snafu, ask for the help you need. Why struggle on your own when help is around the corner?

For more on this topic, listen to my podcast about the 2 Reasons Why People Struggle with Quitting Smoking:
http://soundcloud.com/upmchealthplan/2-reasons-why-people-struggle

Creating a healthier lifestyle that can be observed on the outside starts with a foundation built on the inside. What are some of your strategies for success?

Strengthening Your Resiliency Core

by Guest Blogger: Rose Gantner, Ed. D., NCC

You may hear a lot about strengthening your physical core, with lower back and abdominal exercises. But did you know that emotionally you have a core of strength as well? Our core strength in terms of overall happiness is: resiliency.

Studies show that resilient people are healthier, happier, more productive, adaptable, and less prone to issues such as depression or anxiety. And just like with physical health, there are exercises you can do to strengthen your resiliency core.


Here are 4 of my favorite ways to build resilience:

1. Identify Purpose and Passion
This may not be as obvious as we think it should be, so take some time to sit down and think. Answer this question: What makes you get up and go to work? Write out your answer(s) and examine why this motivates you.

2. Practice Perseverance
No road is totally smooth, so when you encounter an obstacle, your response is critical. Repeating “I can do this” in your mind or aloud can inspire the dedication you need to power through.

3. Boost Self-Confidence through Preparation
While you can’t control everything in life, you can increase your self-confidence by upping your preparation level. To be fluent at a task or talent, it takes 10,000 hours of practice. No matter what the skill, you build it one minute at a time. When you know what you’re good at, play to your strengths as often as possible.

4. Seek Support
Other people can often be a source of internal strength. Reach out to a friend, coworker, or behavioral professional when you’re feeling overwhelmed or need to talk things out. At times, it can be difficult to let others in on our troubles, but as the saying goes; “that’s what friends are for.”


If you’re looking assistance on this topic, check out these links:

http://www.lifesolutionsforyou.com
http://www.resiliencescale.com/

Be Careful - It’s Hot Outside!

by Dr. Madelyn Fernstrom

Welcome to the dog days of summer, when the heat and humidity of August are on the rise. And while one of the most enjoyable treats of summer is exercising outdoors, it’s important to pay attention to the weather, to avoid getting overheated which can lead to heat exhaustion or the more severe heat stroke.

These heat-related ailments occur when exertion (from exercise) or outside temperature, or both, impair the body’s ability to regulate its temperature. When the body’s core temperature rises, organ and metabolic damage can occur. But this can be readily avoided, with adequate hydration, and adjustment of physical exertion depending on the outdoor temperature and humidity.

Check out the weather report before your activity. Pay attention to the heat index (increasing humidity that makes it “feel” hotter outside) as well as the temperature. Make sure you hydrate before your activity (an extra 8-10 ounce glass of water is a good start), and bring some ice water along. Make sure to take frequent breaks, and wear light colored and lightweight clothing. Pay special attention to your student-athlete, especially those wearing heavy football gear. School coaches and trainers are well aware of these issues, but remind your child to listen to his/her body.

Are you at risk? If you’re feeling sweaty, and your pulse is racing, pay attention. These are both signs of overheating. Other symptoms can include reddened, hot or dry skin, dizziness, or nausea.

Heat-related illness can be readily avoided with breaks in the shade and plenty of water. Feeling some symptoms? It’s important to cool down quickly - take a cool shower, jump in a cold pool, or spray yourself with a garden hose. Always call your doctor if symptoms persist.

Six Secrets of Happy People

by. Dr. Madelyn Fernstrom

Happiness doesn’t just happen, and there are some definite behaviors that contribute to your sense of well being. A feeling of joy and happiness in daily life is also a documented health promoter. Here are some habits that I find especially helpful. Maybe you have some others to share. I’d love to know!


1. Be a “do-er,” not a “watcher.” Avoid sitting on the sidelines as an observer of life, and jump in with some active participation. Whether it’s volunteer work, an exercise class, or special family time, find something you like to do. Become a self-starter – don’t wait for life to happen.

2. Be guilt-free. No one is perfect, and it’s important to be easier on yourself, no matter what the circumstance. Guilt about not getting enough done in a day, or spreading yourself too thin is a major emotional drain.

3. Work on Your Mood. Some mind-body synchronizing can be a real boost. It’s totally normal for your mood to dip a bit now and then, so be aware when this happens, and develop some personal coping strategies, like taking a brisk walk, talking on the phone with a good friend, listening to some soothing music, or even taking a warm shower.

4. Think Positive. Are you a glass half-empty kind of thinker? Switch that around, and think about what IS going well, and not what’s wrong. A positive attitude goes a long way to supporting happiness.

5. Try Something New. We all get stuck in our personal “comfort zone,” so try something new, to energize yourself. Say yes to a friend who invites you to an activity you’d never think of doing on your own.

6. Make Time to Play. A key feature of happy people is some time set aside for leisure activity. And “playtime” is different for everyone. Make sure to include some “you” time; – and it’s not the amount of time you set aside, but including it daily that counts most..