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  • Reducing The Sodium in Your Diet is Easier Than You Think

    As I discussed in my previous blog, “The Decline of Salt? A Look at America’s Eating Habits,” consuming too much sodium in your diet can increase the risk of developing or worsen several health issues, especially high blood pressure or hypertension. Sodium is a mineral essential for life, and needed in the right amounts for different functions in our bodies. In general however, most people will benefit from decreasing the total milligrams of sodium they consume daily. Always check with your doctor or registered dietitian nutritionist to know the amount that is right for you.

  • Don’t Forget About Fiber

    Your mother may have told you when you were growing up: make sure you eat your fiber! But what is fiber and why is it so important? Fiber is the non-digestible part of plant foods. Our body does not absorb fiber, but it is essential to maintaining our health. There are two types of fiber: soluble and insoluble.

  • Why You Need to Eat Breakfast

    There’s a good reason we call breakfast the most important meal of the day, and now a recent study is providing further evidence of why this is so true.

  • American Institute for Cancer Research: Coffee may be protective against some cancers

    Thanks to the Boston Tea Party in 1773, coffee is the patriotic drink in America. Coffee breaks became part of the routine in workplaces, homes and churches after an ad campaign in 1952 promoted the idea. Today, you can find a Starbucks on almost every corner. So, is that daily Cup of Joe really as bad for you as they say?

  • Avoid common New Year's resolution mistakes to achieve your 2013 goals

    As the manager of a fitness facility, year after year, I’ve seen a surge of people coming through our doors in January. We’ve all over indulged over the holidays and we vow to take it off with a New Year's resolution. Everyone has wonderful intentions and are really motivated the first couple of weeks. Slowly but surely, the motivation fades and people start to drop out. We see clients trying to do too much, too soon. They may get hurt, sore and/or just can’t keep up the pace with the expectations that they have given themselves. Make your resolutions stick this year and avoid the common mistakes with these simple techniques:

    Set a specific goal

    Don’t be vague with your New Year's resolution. Make your goal specific so that you know exactly what you are shooting for. Instead of “I’m going to work-out more this year” it should be, “I’m going to work-out three times a week for 20 minutes.” Your goal should be something that you can measure and keep track of like drinking 5 glasses of water a day.

    Set a realistic goal

    Don’t set a goal that is almost impossible to meet. You will quickly lose motivation when you continually miss your expectations. Instead of “I won’t eat any sweets” change it to “I will eat sweets once a week as a treat.” Saying you're going to “eat better” or “exercise more” leaves your goal to too open for interpretation and excuses.

    Think it through and evaluate your New Year's resolution

    Is this something you really want to do? Don’t look to others for motivation – it must come from within.

    Make a plan

    Schedule time for you and your goals. Set up appointments in your calendar.

    Write down your goals

    Write them down and put your goal in a place that you will see it often. Keep a log of your progress.

    Tell family and friends

    Make sure your close family and friends are aware of your resolution this year. It helps to have someone to hold you accountable. Use your social networking sites to enlist support. You may also benefit from finding someone who has the same goals as you. See the advice of a professional as your progress or when you feel you may need some extra help.

    Start off slow

    If exercising or eating better are your goals – don’t do too much too soon. Start your exercise routines off slow and work your way up. Focus on making small lifestyle changes in your diet. Don’t completely deprive yourself of enjoyable foods.

    Reward yourself along the way

    Be sure to reward yourself in a healthy way when you achieve your measurable goals: get a massage, manicure/pedicure, new workout clothes, new music downloads, go fishing, buy sporting equipment or take a day off and go to the beach.

  • New pilot study shows promising results for early detection of ovarian and endometrial cancers

    There have been some exciting developments for effective ovarian and endometrial cancer screening tests.

  • As we age, our diets need to change! Dawn Napoli provides dietary recommendations for women by age group

    In your 20s

    It’s important to remember that what you are eating in your 20s can set you up for eating habits throughout your whole adult life.

  • Can Depression Affect my Pregnancy?

    Everyone faces times of sadness that may result in depression. Sometimes, the sadness may be a lifelong struggle, but sometimes, the feelings may come suddenly from an unexpected tragic event. Unfortunately, pregnant women are not immune to those feelings or uncontrollable events. Recently, I had a lovely pregnant patient face something incredibly challenging in her pregnancy. I’ll change the names and exact details so it doesn’t identify the person, but it’s a situation that may strike a chord with you.

  • The Sweet Truth About Sugar Substitutes

    Cakes, pies and cookies, oh my! Did you know that Americans consume 165 pounds of sugar each year? Along with this sweet habit comes an increased risk of diabetes, cancer, and obesity. In 2009, the American Heart Association recommended that women reduce their added sugar intake to less than six teaspoons (25 grams) per day, and men less than nine teaspoons (37 grams) per day. Just to put that in perspective, a 12-ounce can of regular soda contains about eight teaspoons of sugar. With these new recommendations, it’s no wonder sugar substitute use is on the rise. But how do you know which one is the safest for you and your family?

    Artificial sweeteners

    Artificial sweeteners are chemically manufactured molecules, which may be derived from naturally occurring substances (herbs or sugar itself), and added to sweetened foods and beverages in place of table sugar (sucrose). They are sometimes referred to as “intense sweeteners” as they can be thousands of times sweeter than sugar. Because of this, dextrose and/or maltodextrin (easily digested carbohydrates) are added to dilute the sweetness in food products.

  • Foods to include in your diet this fall that pack a nutritious punch

    Many of us tend to think of fruits and vegetables as summer foods, and then forget about them as the fall and winter seasons approach. But did you know that some of the most nutrient-packed produce peaks during these seasons?

    Pumpkin

    What comes to mind when you hear the word “pumpkin?” Pie? Jack-o-lantern? Thanksgiving? Although a member of the squash family and treated as a vegetable, pumpkin is technically a fruit because it grows on a vine and contains seeds. Its vibrant orange-colored flesh is due to the significant amount of carotenoids, specifically lutein and beta- and alpha- carotene. Carotenoids are not only converted into vitamin A, which is critical for our eye and immune health, but also act as antioxidants by filtering ultraviolet rays that can cause damage to our eyes’ lens and retina. Just 1 cup of the pumpkin’s flesh can provide 250% of your daily value of vitamin A (organic canned pumpkin can provide even more, about 750% DV), along with vitamin C, vitamin E, riboflavin, potassium, and copper.