Q: How do I not overdo it at Thanksgiving dinner while still taking part in the tradition of eating?
A: One meal will not make or break your diet or weight management goals. In fact, it’s probably very rare to find a person who doesn’t overeat at festive holiday gatherings where good food and holiday spirit abound. Keep in mind that the real damage occurs when we keep on overeating from Turkey Day all the way through January 1. We each need to be vigilant about putting the brakes on excessive calorie overload during this dangerous time of year for the battle of the bulge.
That said, how can we prevent feeling like a stuffed turkey after this year’s Thanksgiving meal? Planning ahead is the key as well as using a few calorie-cutting tricks. Lighten up your favorite holiday recipes by cutting back on fat, sugar and salt and substituting healthier ingredients. Load up on lower-calorie vegetable dishes before and on your holiday dinner plate. Use strict portion control for the higher-calorie foods and be careful about drinking your calories—nutmeg or alcoholic drinks that can easily add to your meal’s calorie overload.
The goal of this holiday season should be to avoid weight gain. Make your New Year’s resolution on Thanksgiving Day by watching your food intake and getting that exercise in—set a goal of walking away from the scale reading the same number on January 1, 2009, as it reads on November 27, 2008, and you will truly have given yourself the holiday gift of health.
Monday, November 24, 2008
Monday, November 17, 2008
How Do I Know An Antioxidant Supplement Is Working?
Q: I have been taking an antioxidant supplement, but how do I know if it’s doing anything for me?
A: Scientists have proven beyond any shadow of a doubt that consuming a plant-based diet of whole foods—naturally rich in antioxidant vitamins, minerals, fiber and phytochemicals—can provide substantial health benefits such as prevention of chronic disease like diabetes, cancer and heart disease. In contrast, consuming man-made supplements of concentrated antioxidants extracted from plants, has not shown to benefit health. In fact, some studies have demonstrated that consuming certain antioxidant supplements increases risk of disease! A 2007 review article published in the Journal of the American Medical Association (G. Gjelakovic et al.) revealed that subjects taking beta-carotene, vitamin E or vitamin A supplements, either alone or in combination, actually raised their risk of dying prematurely.
So what’s the take-away message regarding whether your antioxidant supplements are doing anything for you? Swallowing pills will not buy you good health or a long life. An active lifestyle combined with eating a Mediterranean-style plant-based diet, filled with fruits, vegetables, whole grains, legumes, olive oil, nuts and a small amount of fish, is the secret to better health. This is the ultimate wellness prescription that simply cannot compare to anything that can be purchased in a bottle.
A: Scientists have proven beyond any shadow of a doubt that consuming a plant-based diet of whole foods—naturally rich in antioxidant vitamins, minerals, fiber and phytochemicals—can provide substantial health benefits such as prevention of chronic disease like diabetes, cancer and heart disease. In contrast, consuming man-made supplements of concentrated antioxidants extracted from plants, has not shown to benefit health. In fact, some studies have demonstrated that consuming certain antioxidant supplements increases risk of disease! A 2007 review article published in the Journal of the American Medical Association (G. Gjelakovic et al.) revealed that subjects taking beta-carotene, vitamin E or vitamin A supplements, either alone or in combination, actually raised their risk of dying prematurely.
So what’s the take-away message regarding whether your antioxidant supplements are doing anything for you? Swallowing pills will not buy you good health or a long life. An active lifestyle combined with eating a Mediterranean-style plant-based diet, filled with fruits, vegetables, whole grains, legumes, olive oil, nuts and a small amount of fish, is the secret to better health. This is the ultimate wellness prescription that simply cannot compare to anything that can be purchased in a bottle.
Monday, November 10, 2008
Why Is Stretching After Working Out Important?
Q: Why is stretching after working out important?
A: This is a great question because it addresses the importance not only of practicing stretching but also the best and safest technique for performing this valuable type of exercise. Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.
Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.
Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise routine would be to warm up (work up a light sweat and raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan and you will have a well-rounded fitness routine.
A: This is a great question because it addresses the importance not only of practicing stretching but also the best and safest technique for performing this valuable type of exercise. Why stretch? Stretching increases flexibility, a key component of physical fitness that is often neglected. A greater degree of flexibility is believed to help prevent injury (and low back pain) and improve sports performance. We lose flexibility as we age, so practicing a regular program of stretching the major muscle groups can help prevent loss of flexibility and its associated negative impact on quality of life in our golden years.
Stretching properly involves a slow, steady elongation of the muscles and tendons to the point of tightness—never pain—and holding the stretch for several seconds. (Never use bouncing or ballistic-type stretching, which can cause injury.) It is best to stretch muscles that have been warmed up internally from exercise as opposed to cold muscles. In fact, stretching cold muscles can actually increase risk of injury, as a cold muscle is more prone to strains! Think of a muscle as if it were a rubber band. If you stretch cold rubber, it snaps and breaks; however, if you warm the rubber first, it stretches more elastically and fluidly, like taffy.
Stretching is different from “warming up.” A warm-up is what you do before you begin a bout of exercise and generally consists of a low-intensity version of the exercise you are planning on engaging in (such as a fast walk before a jog). A good exercise routine would be to warm up (work up a light sweat and raise the internal temperature of your muscles), followed by a series of brief stretches, then perform your exercise bout, warm down and end with another series of stretches. Practice this plan and you will have a well-rounded fitness routine.
Monday, November 3, 2008
What Foods Can Aid Constipation?
Q: I have been constipated for a few months now and want to attempt to treat it through changing my diet first. What kind of a menu do you recommend?
A: The best way to treat constipation through diet is to take a two-pronged approach: bump up your dietary fiber intake and drink more fluids. Constipation is a very common problem in our society. We are nation of people who eat a diet woefully short on fiber. In fact, the average person consumes about half (14-15 grams) of the daily recommended dietary fiber (20-35 grams) for good health. The good news is higher fiber diets can effectively treat constipation as well as lower cholesterol, help control blood sugar in diabetics and even promote weight control. (High-fiber foods tend to be lower in calories and are filling.)
The best high-fiber menu includes a cornucopia of whole and unprocessed plant foods. For example, oatmeal and fruit for breakfast, fruit and nuts for snacks, whole grain bread, vegetables and beans for lunch, and more whole grains, salad, veggies and a small amount of animal protein (such as skinless poultry or fish) for dinner. However, when you do increase your fiber intake, you must also increase your fluid intake concurrently or the high-fiber menu could backfire and actually increase constipation! So make sure to get in those 8 glasses of water a day and you should have great success in treating your constipation problem without prescription medication.
On a final note, in my book, Cholesterol DOWN (Three Rivers Press), one of the 10 steps I prescribe for lowering “bad” LDL cholesterol is to take Metamucil—a powerful cholesterol-lowering fiber (psyllium seed husk), which also helps with regularity.
A: The best way to treat constipation through diet is to take a two-pronged approach: bump up your dietary fiber intake and drink more fluids. Constipation is a very common problem in our society. We are nation of people who eat a diet woefully short on fiber. In fact, the average person consumes about half (14-15 grams) of the daily recommended dietary fiber (20-35 grams) for good health. The good news is higher fiber diets can effectively treat constipation as well as lower cholesterol, help control blood sugar in diabetics and even promote weight control. (High-fiber foods tend to be lower in calories and are filling.)
The best high-fiber menu includes a cornucopia of whole and unprocessed plant foods. For example, oatmeal and fruit for breakfast, fruit and nuts for snacks, whole grain bread, vegetables and beans for lunch, and more whole grains, salad, veggies and a small amount of animal protein (such as skinless poultry or fish) for dinner. However, when you do increase your fiber intake, you must also increase your fluid intake concurrently or the high-fiber menu could backfire and actually increase constipation! So make sure to get in those 8 glasses of water a day and you should have great success in treating your constipation problem without prescription medication.
On a final note, in my book, Cholesterol DOWN (Three Rivers Press), one of the 10 steps I prescribe for lowering “bad” LDL cholesterol is to take Metamucil—a powerful cholesterol-lowering fiber (psyllium seed husk), which also helps with regularity.
Monday, October 27, 2008
What's the Nutritional Impact of Halloween Treats?
Q: What is the nutritional impact of sugary Halloween treats on my kids?
A: Overdosing on huge quantities of sugary, empty-calorie junk food—for the few days post-Halloween—will not harm your kids except perhaps to give them a stomach ache, reinforce poor eating habits and contribute to a few dental caries. While I certainly think it would be wiser for parents to put the brakes on the amount of Halloween candy their kids eat, a little candy excess for a day or two will not have real lasting effects.
That said, with today’s obesity epidemic among our nation’s children, parents must emphasize a healthy lifestyle, meaning teaching children the value of good eating habits and daily exercise. The best way to teach kids healthy eating habits is to provide nutritious meals and snacks in the home, and lobby for healthier foods and daily PE at schools. Sugary, high-calorie Halloween candy is not a nutritious snack food and should be limited in your child’s diet and replaced on a daily basis with healthier snack options such as low-calorie popcorn, cut up fruit and vegetables, or yogurt.
When it comes to Halloween, moderation and control are key. Parents should take charge of their kids’ candy loot. Here are some Halloween survival tips:
-Make sure you know the people who are giving your children candy.
-Once your kids bring home the candy, check that the wrapper on the candy is sealed and unbroken.
-Have your children sort out their candy, choosing only their favorites. (The rest give away or even throw away.)
-Take the candy and put it somewhere where you can control your kids’ intake.
-Allow your children a few pieces a day of their candy loot for just a few days, and then get it out of the house!
-Junk food should not be a dietary staple for kids but only an occasional treat.
A: Overdosing on huge quantities of sugary, empty-calorie junk food—for the few days post-Halloween—will not harm your kids except perhaps to give them a stomach ache, reinforce poor eating habits and contribute to a few dental caries. While I certainly think it would be wiser for parents to put the brakes on the amount of Halloween candy their kids eat, a little candy excess for a day or two will not have real lasting effects.
That said, with today’s obesity epidemic among our nation’s children, parents must emphasize a healthy lifestyle, meaning teaching children the value of good eating habits and daily exercise. The best way to teach kids healthy eating habits is to provide nutritious meals and snacks in the home, and lobby for healthier foods and daily PE at schools. Sugary, high-calorie Halloween candy is not a nutritious snack food and should be limited in your child’s diet and replaced on a daily basis with healthier snack options such as low-calorie popcorn, cut up fruit and vegetables, or yogurt.
When it comes to Halloween, moderation and control are key. Parents should take charge of their kids’ candy loot. Here are some Halloween survival tips:
-Make sure you know the people who are giving your children candy.
-Once your kids bring home the candy, check that the wrapper on the candy is sealed and unbroken.
-Have your children sort out their candy, choosing only their favorites. (The rest give away or even throw away.)
-Take the candy and put it somewhere where you can control your kids’ intake.
-Allow your children a few pieces a day of their candy loot for just a few days, and then get it out of the house!
-Junk food should not be a dietary staple for kids but only an occasional treat.
Monday, October 20, 2008
Does a Morning Workout Burn More Calories?
Q: Does the time of day (morning rather than evening) impact burning more calories?
A: Whenever you can burn calories—morning, evening or mid-day—is the best time of day as long as you do it! If your question is addressing weight management, then the best way to lose weight and keep it off is to spend mental and physical energy, day in and day out, eating healthy calorie-controlled meals and getting in that calorie-burning exercise. In short, balancing the calorie math. The goal for weight loss is to consume fewer calories than your body requires, creating what is termed a “calorie deficit.” A calorie deficit of 500 calories per day results in a one-pound weight loss of body fat in one week’s time.
Whichever time of day you get in a major “bout” of calorie-burning activity is up to your personal schedule. Ideally, you’ll want to get in a planned exercise bout in addition to being physically active throughout the day, such as parking farther away from the store and taking the stairs instead of the elevator. In summary, the time of day you eat or exercise does not impact calorie burning. Your best bet is to eat small, frequent, nutritious (calorie-controlled) meals throughout the day and combine that eating style with a daily exercise bout as well as making an effort to simply move around more. That is what is important for your personal calorie balance and the secret to lifelong weight control.
A: Whenever you can burn calories—morning, evening or mid-day—is the best time of day as long as you do it! If your question is addressing weight management, then the best way to lose weight and keep it off is to spend mental and physical energy, day in and day out, eating healthy calorie-controlled meals and getting in that calorie-burning exercise. In short, balancing the calorie math. The goal for weight loss is to consume fewer calories than your body requires, creating what is termed a “calorie deficit.” A calorie deficit of 500 calories per day results in a one-pound weight loss of body fat in one week’s time.
Whichever time of day you get in a major “bout” of calorie-burning activity is up to your personal schedule. Ideally, you’ll want to get in a planned exercise bout in addition to being physically active throughout the day, such as parking farther away from the store and taking the stairs instead of the elevator. In summary, the time of day you eat or exercise does not impact calorie burning. Your best bet is to eat small, frequent, nutritious (calorie-controlled) meals throughout the day and combine that eating style with a daily exercise bout as well as making an effort to simply move around more. That is what is important for your personal calorie balance and the secret to lifelong weight control.
Monday, October 13, 2008
Do Carrots Really Help Eyesight at Night?
Q: Do carrots really help my eyesight at night? Or was Mom just saying that as a way of getting me to eat carrots?
A: Yes, Mom was right! Carrots really do help your eyesight at night, or “night vision.” Carrots are an incredible vegetable. Their bright orange color is due to a plant pigment called beta-carotene, the extraordinary chemical that doubles as both a pro-vitamin (the precursor to vitamin A) and a powerful antioxidant. Carrots are one of the richest sources of beta-carotene in our diet. Beta-carotene (pro-vitamin A) is converted into the fat-soluble vitamin A (aka retinol) in the human body. Vitamin A is a crucial vitamin for eye health. In fact, the first sign of a vitamin A deficiency is night blindness, the inability to see in dim light. In developing countries, blindness is often observed in children—a result of a vitamin A deficiency.
For a mere 30 calories in one large carrot you get a whole lot of nutrition . . . imagine, almost half (~ 41%) of the daily value for vitamin A in a single carrot! High in fiber and disease-fighting plant chemicals, with zero fat and cholesterol and very little sodium, carrots are one vegetable that should be on everyone’s daily vegetable list. Thanks, Mom, for the great advice!
A: Yes, Mom was right! Carrots really do help your eyesight at night, or “night vision.” Carrots are an incredible vegetable. Their bright orange color is due to a plant pigment called beta-carotene, the extraordinary chemical that doubles as both a pro-vitamin (the precursor to vitamin A) and a powerful antioxidant. Carrots are one of the richest sources of beta-carotene in our diet. Beta-carotene (pro-vitamin A) is converted into the fat-soluble vitamin A (aka retinol) in the human body. Vitamin A is a crucial vitamin for eye health. In fact, the first sign of a vitamin A deficiency is night blindness, the inability to see in dim light. In developing countries, blindness is often observed in children—a result of a vitamin A deficiency.
For a mere 30 calories in one large carrot you get a whole lot of nutrition . . . imagine, almost half (~ 41%) of the daily value for vitamin A in a single carrot! High in fiber and disease-fighting plant chemicals, with zero fat and cholesterol and very little sodium, carrots are one vegetable that should be on everyone’s daily vegetable list. Thanks, Mom, for the great advice!
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