Food labels contain a wealth of information: calories, serving size, and the amounts of fat, sugar, vitamins, and fiber contained in a food, among other things. But do consumers know how to effectively use this information? A recent study showed that some consumers are struggling, especially when it comes to understanding whole grains. Recent study highlights consumer confusion For the study, published in Public Health Nutrition, researchers … [Read more...]
Lifestyle medicine for all: Healthy food comes first
“Lifestyle medicine is only for rich people, right?” a colleague asked me several years ago, questioning my involvement in this relatively new field of medicine that guides people toward healthy habits. This has been a common misperception, for sure. But across the US, a revitalized brand of health activism is intent on bringing lifestyle medicine to a broader range of people. This is backed by a new effort from the American College of Lifestyle … [Read more...]
Can You Gain Weight From Eating Too Little?
There’s a risk you might read only one sentence and then leave this page, but it’s worth the risk to make sure this point is clear: you will not gain weight from eating too few calories. If there’s nothing else you learn from this post, let it be that. But, there’s so much more that explains why (and how) under-eating can seemingly lead to weight gain. One of the hardest parts of dieting — which happens … [Read more...]
Does diet really matter when it comes to adult acne?
When I was a teenager, the advice I got about acne was clear and consistent: Avoid oily foods and chocolate because they trigger breakouts and make existing acne worse Wash your face often Try a topical, over-the-counter remedy such as those containing benzoyl peroxide (Clearasil) or salicylic acid (Stridex). By the time I got to medical school, the message had changed. I learned that the diet-acne connection was considered a myth, and that … [Read more...]
The Art and Science of Foods That Fill You Up
The hardest part of dieting is not the self-control or reduced calories that are part of any weight-loss plan. It’s the seemingly cruel way that your body fights against you to make you hungrier than ever and push you towards the foods you’re trying to avoid. As you reduce calories and — more importantly — lose weight, things start to change in your body and brain to make you feel hungrier. While super-restrictive diets … [Read more...]
Lifestyle changes are important for managing atrial fibrillation
Atrial fibrillation (afib) is a common heart rhythm disorder in which the upper chambers of the heart (the atria) beat fast and irregularly. Afib commonly causes recurrent symptoms, usually palpitations and shortness of breath, and can negatively affect quality of life. Afib also substantially increases the risk of stroke, and is also associated with heart failure, high blood pressure, and diabetes. People with afib routinely require lifelong … [Read more...]
Yummy and Healthy Homemade Popsicles
Need a refreshing fruity summer treat? These homemade popsicles are easy and delicious. Make them with your favorite fruit and the whole family can enjoy! Healthy Homemade Popsicles (Plant-Based) Ingredients 1 1/2 cups frozen fruit of choice (we recommend strawberries, mixed berries or pineapple/mango) 1/3 cup agave 1 tsp vanilla extract 1 1/2 tbsp lemon juice 1 cup almond milk Directions Blend ingredients together in a blender until … [Read more...]
The lowdown on the low-FODMAP diet
Irritable bowel syndrome (IBS) is a common intestinal disorder that produces distressing symptoms like abdominal pain, significant bloating, and altered bowel movements that can shuttle between diarrhea and constipation. While changing what you eat won’t cure you, an evidence-based approach called the low-FODMAP diet is the most frequently prescribed food plan to help relieve IBS symptoms. Studies show it can reduce symptoms for the majority of … [Read more...]
Envisioning food security: Steps we take now can help
Before the start of the COVID-19 pandemic, food insecurity (lack of reliable access to nutritious food) was a considerable problem, affecting 11% of the country, with higher rates among low-income and racial and ethnic minorities. The shutdown of businesses to slow the spread of COVID-19 has led to historically high levels of unemployment, most recently reported at 11% in June. That translates to more than 40 million people losing their jobs. … [Read more...]
Olive oil or coconut oil: Which is worthy of kitchen-staple status?
Coconut oil has developed a cultlike following in recent years, with proponents touting benefits ranging from body fat reduction to heart disease prevention. Sadly for devotees, the evidence to support these assertions remains rather sparse. But there is plenty of research to suggest that other plant-based oils have advantages over their animal-derived counterparts, particularly when it comes to heart health. So which is best? While no specific … [Read more...]
How to stock a plant-based pantry (and fridge) on a budget
Given the current pandemic and related economic stressors, many of us are trying to maintain healthy habits while watching our expenses. One of the areas where we can support our immune system is through our food choices. We all have to eat, and eat several times a day, and selecting foods that support our health and our planet — while also saving money — is now a priority for many. People are going meatless for many reasons About a quarter of … [Read more...]
Healthy fitness substitutes: Are sugar substitutes too sweet to be true?
About 40% of adults use low-calorie sweeteners, and most of those people do so at least once daily. While these sugar substitutes are most commonly consumed in beverages, they’re also eaten in foods and used in place of sugar to stir into coffee or sprinkle over cereal. The presence of such sweeteners in our foods isn’t always apparent, though phrases like “light,” “no sugar added,” “sugar-free,” or “low-calorie” mean there’s a good chance they … [Read more...]
Plant-Based Chocolate Banana Bread
Need something healthy when you’re craving something sweet? This chocolate banana bread is a perfect treat for everyone! Try it plain or with ice cream for a great treat! Plant-Based Chocolate Banana Bread (Gluten-Free too!) Ingredients 1 cup oat flour 1 cup gluten-free flour (or regular flour) 1/4 cup cocoa powder 1 tsp baking soda 1 tsp baking powder 1/2 tsp salt 3 mashed bananas 1/2 cup honey or agave 1/4 cup almond milk 1/4 cup … [Read more...]
Looking past the pandemic: Could building on our willingness to change translate to healthier lives?
If the COVID-19 pandemic has taught us anything, it’s that people have the capacity to change entrenched behaviors when the stakes are high enough. Who among us declared that 2020 would be the year for us to perfect the practice of physical distancing? Although we were clueless about pandemic practices a mere three months ago, we’ve adopted this new habit to avoid getting or spreading the virus. But what about other unhealthy behaviors that have … [Read more...]
Will a good night’s sleep help my heart?
It is estimated that over 50 million Americans report difficulty sleeping. With our busy American lifestyle, where we are overcommitted in both our work schedules and personal lives, it may seem that sleep is indeed a luxury. But a good night’s sleep is increasingly recognized as an important factor in maintaining good health overall, and good cardiovascular health in particular. Sleep disturbances and heart health Disrupted sleep has been … [Read more...]
6 self-care steps for a pandemic — always important, now essential
Airline attendants say it well: if the plane hits turbulence and the oxygen masks come down, place a mask on yourself first before turning to help others. This is absolutely critical. If we don’t, we may not be able to help anyone. Well, we’ve all hit the same turbulence, folks, and we all need to take good care of ourselves, our bodies, and our minds. Healthcare providers on the front lines of the coronavirus pandemic absolutely have to be … [Read more...]
Home-cooked meals with less salt
With more people staying at home these days, there’s more opportunity to prepare homemade meals. Although home-cooked meals tend to be much lower in salt than what you’d get from a restaurant, you still need to be careful, says Liz Moore, a dietitian at Harvard-affiliated Beth Israel Deaconess Medical Center (BIDMC). Why worry about salt? Most Americans consume far too much sodium, which raises blood pressure and the risk of heart disease. On … [Read more...]
Nutritious Green Banana Nut Smoothie
Looking for ways to add some extra nutrition to your breakfast? Start the morning with this healthy protein smoothie recipe! Add a fiber option like cereal, toast or a bagel to create a complete breakfast. For more information on the importance of breakfast, and other breakfast tips: CLICK HERE Green Banana Nut Smoothie Ingredients: 1 banana 1 -2 cups of chopped kale or spinach 2 Tbsp. of peanut butter (or your favorite nut butter) 1 – 2 scoops … [Read more...]
Eating during COVID-19: Improve your mood and lower stress
My patients these days are expressing more angst and fear, and looking to find ways to cope with the pandemic and the “new normal.” With children and entire families home together all day, and work and school schedules disrupted, loss of a daily routine can increase anxiety and disrupt healthy eating. One of the drivers for this increase in anxiety seems to be uncertainty, which can throw plans for healthy eating out the window. Meal planning for … [Read more...]
Go figure: A healthy eating approach helps people be healthy
I usually counsel my patients that the best diet for weight loss is not really a “diet,” but rather a healthy approach to eating that makes them feel good and that is good for their body. I love when the research supports my advice, as did results from the SWIFT (Support strategies for Whole-food diets, Intermittent Fasting and Training) study. Study looks at three popular diets The SWIFT study of 250 overweight adults was intended to compare … [Read more...]
The scoop on protein powder
Eating enough protein is not just for athletes or would-be Schwarzenegger types. It is necessary for a healthy immune system and required for organs like your heart, brain, and skin to function properly. The nutrient is also touted for its ability to help control appetite and enhance muscle growth. How much protein you need typically depends on your exercise routine, age, and health. And whether to supplement protein intake with a protein powder … [Read more...]