January 9, 2025
NEW YEAR
Pushing oneself physically can be exhausting and demanding. But whether you’re a seasoned athlete, a part-time fitness enthusiast or even someone who lives a largely sedentary lifestyle, you can find ways to dig down and improve your overall endurance.
Many athletes find pushing their bodies past certain boundaries to be empowering. Letting complacency set in is easy, but finding the motivation to press on and push ahead takes mental determination.
This year step it up and find ways “just do it.”
Join a marathon. According to RunRepeat, only 0.5 percent of the U.S population have ever run a marathon. Running on the treadmill at the gym or a couple of miles around the track is excellent exercise. Runners can take their passion a bit further by enrolling in any of the hundreds of marathons and half-marathons held annually. Crossing the finish line after running 26.2 miles is a rewarding feeling, and few activities do more to improve endurance than running a marathon.
Try a new gym class. Pushing yourself physically may mean getting out of your comfort zone. Gyms typically offer an array of classes to appeal to as many members as possible. Take advantage of these group
Go for it Improve your overall endurance
classes or personalized training sessions. Explore barre workouts and especially those that involve loaded movement and strength
training paired with cardiovascular workouts.
Increase workouts gradually. It can be
daunting to think about greatly improving your endurance levels. But taking a gradual, incremental approach to improving endurance is both safe and effective. Also, when engaged, mentally divide the workout into smaller chunks of time. This way you have several smaller goals to accomplish, rather than one large goal. This can make it easier to digest a tough workout.
Use friends to keep you motivated. Having friends workout alongside you can keep you motivated. Workout buddies may offer the encouragement necessary to keep pushing through. Another motivating factor is bragging rights afterward.
Have a good emotional connection. A desire to have a great body may not be enough to motivate you to workout and push harder. If not, think of a better reason to exercise, and it may be the mind over matter you need. Many people find inspiration from family health history risk factors or through the goal of reversing negative health reports from doctors’ offices. These motivating factors will help you press on and push harder.
Photo: It’s one thing to resolve to get fit. It’s another to continue to push physical boundaries time and again. Continuing to surpass fitness goals is something to include in this year’s list of health resolutions.
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Life in balance
Take stock: there’s always room for improvement
The New Year is like a blank canvas — an opportunity to embrace healthy New Year’s resolutions that support your well-being and personal growth. Whether you’re focusing on health, relationships, or personal growth, these ten simple tips can help you start the year feeling positive and ready for anything.
Take Care of Your Health
Your health is the foundation of a good life — so make it a priority as you kick off the year. Schedule a visit to your doctor to get a clear picture of your overall health.
You don’t have to overhaul your lifestyle overnight. Focus on small changes like adding more vegetables to your meals or taking a brisk walk.
Staying hydrated is another simple but powerful habit. Keep a water bottle handy and aim to drink water consistently throughout the day. Don’t forget about sleep, either — it’s the body’s way of recharging and preparing for another day. Making these small, steady changes can lead to big improvements in how you feel.
Incorporate daily physical activity. Physical activity is a cornerstone of a healthy lifestyle. Rather than committing to an intense workout routine that may be difficult to sustain, focus on incorporating daily movement into your life. This could be as simple as that brisk walk, opting for the stairs instead of the elevator, or engaging in activities you enjoy, such as dancing or cycling.
Set Small, Realistic Goals
We’ve all made resolutions that feel exciting at first but quickly become overwhelming. Instead of aiming for something broad like “get in shape,” focus on specific actions, such as going for a 20-minute walk after dinner or stretching for five minutes each morning.
Breaking larger goals into smaller steps makes them feel achievable, which boosts your confidence and motivation. Keep a notebook or use an app to track your progress. Seeing your efforts add up can be incredibly satisfying and encourages you to keep going.
Spend Time With The People You Love
Life gets busy, and it’s easy to let days or weeks slip by without connecting with family and friends. But spending time with loved ones can bring joy, comfort, and support. Start by scheduling regular calls or setting aside a night for dinner together.
Even small gestures like sending a thoughtful text or sharing a laugh over a cup of coffee can strengthen bonds. These moments don’t have to be elaborate — what matters most is being present and showing you care.
Write Down What You’re Thankful For
Gratitude has a way of shifting your perspective and helping you focus on the good things in your life. Keeping a gratitude journal is an easy way to build this habit. Each
evening, jot down one or two things you’re grateful for — whether it’s as simple as a sunny day or a kind gesture from a friend.
Over time, you’ll notice how these small reflections create a more positive outlook. Gratitude also helps you stay grounded during challenging times, reminding you of the silver linings in your day.
Try Something New
The New Year is a perfect time to explore new interests or skills. Whether it’s learning a new language, trying out a new recipe, or signing up for a dance class, stepping outside your comfort zone can be exciting and rewarding.
You don’t need to spend a lot of money to try something new. Libraries, community centers, and online resources offer plenty of free or affordable ways to explore new hobbies. It’s all about finding something that sparks your curiosity and brings you joy.
Give Back
Helping others is one of the most fulfilling ways to spend your time. It could be as simple as checking in on a neighbor, volunteering at a local shelter, or donating to a cause close to your heart.
Volunteering doesn’t just help others — it’s good for you, too. Studies show that giving back can improve your mood and even lower stress. Plus, it’s a wonderful way to meet new people and feel more connected to your community.
Take Care of Your Mind
Mental health is just as important as physical health, but it’s often overlooked. Start by making time for activities that help you unwind, like journaling, reading, or simply spending a few quiet minutes in nature. If stress is weighing you down, try practicing mindfulness.
This can be as simple as focusing on your breath for a few moments or paying attention to your surroundings during a walk. And if you ever feel overwhelmed, don’t hesitate to reach out to a trusted friend, family member, or a professional for support.
Use Your Time Wisely
Time is one of the most valuable things we have, and learning to manage it well can make life feel less overwhelming. Start by figuring out what matters most to you and what tasks align with those priorities.
Use tools like planners or apps to stay on track, but also leave room for flexibility. Life isn’t always predictable, and giving yourself some breathing room can help you handle unexpected changes more calmly.
A cup of tea can be the best solution for everyday wellness
Before medicine and pharmaceuticals filled our remedy box, food and food ingredients were considered healing agents. Hippocrates was wise in his understanding of the special powers of food, beyond satisfying our appetites: “Let food be thy medicine and medicine be thy food.”
Many cultures rely on herbal remedies and natural foods for everything from soothing an upset stomach to lifting our spirits when we’re down, to calming jittery nerves and even fending off colds and flu. Four common herbs found in many of our kitchens are ideal in a cup of healthy tea.
Tumeric: Turmeric is a commonly used ingredient in Ayurvedic practices. In Hindu, the bright yellow color of turmeric is associated with the sun. In India, turmeric is used in wedding and religious ceremonies and is thought to bring good fortune. Not only is it said to brighten our spirits, but it has also been found to have some anti-inflammatory properties, which are healing for the body.
Ginger: A relatively inexpensive and easy-to-find root, ginger is considered a very healthful spice in the same family as turmeric. It is rich in many healthy components and has a strong aroma caused by the compound gingerol.
Ginger has a long history of use in traditional and alternative medicine. It is most commonly used to soothe a stomachache and combat nausea, and is frequently used by women to prevent morning sickness during pregnancy. Like turmeric it also has anti-inflammatory properties and can be helpful in reducing pain caused by osteoarthritis and menstruation.
Cinnamon: Another popular spice is cinnamon, which is known for its healthy antioxidant properties and delicious sweet taste. It may help to reduce inflammation and be heart healthy. It may also be helpful in regulating blood sugar levels within the body, and even have some protective effect against developing colds.
Chamomile: Chamomile is a flower that has historically been associated with relaxation and calming. Many different cultures have used it alongside lavender as a soothing beverage to enjoy before bedtime.
Many of these ingredients can be found in our pantries, and including them in our diets is as simple as incorporating them into recipes or brewing up a delicious cup of tea. Sipping tea throughout the day provides a natural break.
Tea itself (from the plant Camellia sinensis) contains many healthy compounds such as polyphenols, which are great antioxidant compounds. Studies with this phenomenal beverage are linked to many areas of health and wellness. It’s no wonder that tea is one of the most popular beverages in the world. People drink tea proudly knowing they are not only enjoying something delicious, but also giving their well-being a boost.
Photo: If you are seeking a more healthful lifestyle, or just a good night’s sleep, look no further than your tea cup.
Photo: Starting the new year is a great time to set healthy New Year’s resolutions that are simple yet impactful. Small, consistent changes can go a long way in improving your health, strengthening relationships and fostering personal growth.
ith the New Year underway, many weight-conscious individuals will consider asking their physicians for a prescription for an injectable weight loss drug that is approved by the Food and Drug Administration to manage obesity.
Despite their widespread use and popularity, experts caution that they are not for everyone.
Effie Tsomos, MD,
Chief of Endocrinology
at Mount Sinai South Nassau encourages patients to exercise and eat healthy rather than depend on weight-loss drugs.
“These treatments are not intended to serve as an alternative to regular exercise and healthy eating and should not be used for weight management in people who aren’t overweight,” said Effie Tsomos, MD, Chief of the Division of Endocrinology at Mount Sinai South Nassau. “They were created to manage type 2 diabetes and obesity.”
To ensure that these needed treatments are available for those whose health and wellness are dependent on them, Dr. Tsomos encourages the weight-conscious to follow these steps throughout the new year, and beyond:
HEALTH MEMO
HEALTH MEMOS
A prescription for success for your New Year’s weight loss resolution
Talk to your physician or another expert. “I strongly encourage all adults and parents of children who struggle with their weight to discuss it with their health care providers,” said Dr. Tsomos. “Obesity is a chronic disease. Physicians can help patients manage their weight with interventions like lifestyle changes, medications, and surgery.”
In consultation with your health care provider, set a realistic goal. Put down on paper or in a journal exactly what you will accomplish, why it’s important and how you are going to achieve it. The goal should be achievable and measurable. Within the main goal, set-up benchmark goals to track successes. Set a deadline to achieve the goal to prompt urgency, action, motivation and ownership. The goal should include a follow up plan of action to maintain the accomplishment or build on it. Eat a balanced diet. Limit foods high in saturated fat and salt and avoid refined carbohydrates. Refined carbs, otherwise known as
processed carbs, include sugars and processed grains found in foods like cookies, soft drinks, and white bread. Opt for complex carbohydrates including whole-grain pastas and breads, brown rice, fruits, and vegetables. Complex carbohydrates have more nutrients than simple carbohydrates. They are bigger molecules and therefore take longer to digest, keeping you satiated and full.
Get regular sleep (at least seven hours per night). Sleep deprivation can lead to weight gain, so it’s important to get adequate sleep each night. Studies have shown a link between lack of sleep and weight gain. Insufficient sleep can also lead to increased stress, which causes some people to eat more.
Stay active or stick to an exercise routine. According to the National Weight Control Registry, exercise is more important for maintaining weight loss than it is for losing weight. The Centers for Disease Control and Prevention recommends exercising five days per week, 30 minutes per session. This can involve brisk walking, cycling on a flat road, gardening, etc.
Eat more foods with “fermentable fibers.” Fermentable fibers are fibers that friendly gut bacteria are able to digest and use to produce
energy. Oats, rye, wheat, beans, peas, lentils, apples, pears, and green bananas are excellent sources of fermentable fiber. As fermentable fiber is digested, it produces a hormone called GLP-1, which is also found in medications like Wegovy, Ozempic, Mounjaro, and Zepbound. As fiber is digested, it promotes the release of GLP-1 and another hormone, peptide YY, both of which decrease appetite. The molecules also have been linked to lower body weight and appetite suppression.
For more information about Mount Sinai South Nassau’s endocrinology and diabetes services, call (516) 497-7500 or go to www. mountsinai.org/southnassau.
One Healthy Way Oceanside, NY 11572 • 877-SOUTH-NASSAU (877-768-8462) • www.mountsinai.org/southnassau
Health memos are supplied by advertisers and are not written by the Herald editorial staff.
Hypnosis reinvented HEALTH MEMO
After 30 years in practice as a Clinical Hypnotherapist, Terry Biener still believes that the key to using hypnosis as a helpful tool — often referred to as Hypnotherapy — is knowing what to say, how to say it, and which techniques to use. Each person processes information differently. So, origins of habits, fears, and other challenges vary greatly. Sessions are private, tailored to the person’s lifestyle, personality, triggers, and sometimes, the past.
In March 2020, everything changed. As her clientele canceled appointments, Biener abruptly shut down her practice. Uncertainty prevailed. Months passed, and it was apparent that safe distancing and masks would continue indefinitely. Since her work entailed up-close communication, and talking through a mask was a muffled no-go, reinvention was necessary. She used her time to research, take online courses and even attend virtual hypnotherapy conferences, worldwide. Embracing online technology was clearly a solution. After all, many health providers and therapists were going virtual.
While most clients lived locally, distance is no longer an issue. By summer of 2020, Biener was offering Zoom hypnotherapy sessions, allowing extra time to help people find the most effective environment, both physically and technologically.
“I was skeptical at first,” she admits, having worked in person for so long. “But once I retrained, I realized that online sessions were not only successful, but many people prefer it. Scheduling was always a challenge. Now a person can set aside an hour of their time rather than three, and they can contact me from anywhere. I recently helped a former client with test anxiety, while he
attended college, out of state.”
Having had phobias and panic attacks herself, which were ultimately eliminated with hypnosis, Biener chose fears and trauma as her niche. By combining Neuro-Linguistic Programming (NLP) techniques with hypnosis, she reduces unwanted, and sometimes devastating anxiety. Since the pandemic, new concerns have surfaced — healthrelated fears, life’s uncertainties, grief, procrastination, weight gain, sleep issues, etc.
“Ignore what you’ve seen in movies; that’s entertainment. A hypnotic trance is a natural state we visit frequently — daydreaming, reading, playing a video game. A hypnotist induces this type of trance to “reframe” the subconscious mind, which rules how we respond. A good subject is strong-willed, intelligent and creative. The person being hypnotized never loses control.”
A thorough intake session is done first. The number of hypnosis sessions recommended varies. Motivation and willingness to work on a conscious level are important. Trust and a good rapport with the hypnotist are important.
Formerly a New York City teacher, Biener is certified though the American Board of Hypnotherapy and the National Guild of Hypnotists. She has done speaking engagements for local organizations and wellness centers. Call for a free phone consultation or visit the website.
Terry Biener, CCH (516) 791-6174
Intelitalk MBW: Unlocking what blocks your mind HEALTH MEMO
Choosing the right therapist is an important step in beginning your therapeutic journey. I receive calls daily beginning with, “You’re the first of 40 calls where someone called back.”, “You actually see people in person?” or “I’m tired of someone staring at me and getting no strategies.” Whatever the difficulty, finding the right therapist is crucial for lasting change. Why are you going through so many therapists before finding the right one for you? I believe it is a lack of asking specifics. If not, you’ll find a therapist that will validate your feelings without providing useable strategies. Sound familiar?
Consider the therapist’s approach: Therapists use differing methods. In your initial call ask for specific strategies. If a therapist can’t provide something more than basic, most likely validation will be the central point of sessions. You have friends for that.
Compatibility and comfort: Therapists at Intelitalk MBW teach compensatory strategies so you will eventually not need us. Location and convenience: Intelitalk MBW, located in Bellmore, offers convenient in-person or virtual sessions. Most therapists have moved to virtual platforms post-Covid. Intelitalk MBW offers both and helps submit to your insurance for those with Out-Of-Network benefits. We make the process seamless.
At Intelitalk Mind Body and Wellness, you’ll find experienced therapists who listen attentively, while using evidence-based practices. Start your journey today! Ask for me, Dr. Morand. Visit intelitalk.com or call (516) 882-3868 to discuss therapy.
2255 Centre Ave., Bellmore (516) 882-3868 intelitalk.com
Dr. Matthew Morand
Good for the gut
How, and why, to fit more fiber and fermented food into your meals
By Matthew Solan, Harvard Health Blog
An F may mean failure in school, but the letter earns high marks in your diet. The two biggest dietary Fs — fiber and fermented foods — are top priorities to help maintain healthy digestion, and they potentially offer much more. How can you fit these nutrients into meals? Can this help your overall health as well as gut health?
Fiber, fermented foods and the gut microbiome
The gut microbiome is composed of bacteria, viruses, fungi, and other microorganisms living in the colon (large intestine). What you eat, the air you breathe, where you live, and many other factors affect the makeup of the gut microbiome.
Some experts think of it as a hidden organ because it has a role in many important functions of the body — for example, helping the immune system function optimally, reducing chronic inflammation, keeping intestinal cells healthy, and providing some essential micronutrients that may not be included in a regular diet.
Your gut communicates with your brain through pathways in the gut-brain axis. Changes in the gut microbiome have been linked with mood and mental health disorders, such as depression and anxiety. However, it’s not yet clear that these changes directly cause these types of problems.
We do know that a healthy diet low in processed foods is key to a healthy gut microbiome. And increasing evidence suggests that fiber and fermented foods can play important parts here.
Fiber 101
Fiber’s main job is to make digestion smoother by softening and adding bulk to stool, making it pass quickly through the intestines.
But fiber has other benefits for your microbiome and overall health. A high-fiber diet helps keep body weight under control and lowers LDL (bad) cholesterol levels. Research has found that eating enough fiber reduces the risk of heart disease, type 2 diabetes, and some cancers.
What to know about fiber: There are two types of fiber: insoluble (which helps you feel full and encourages regular bowel movements) and soluble (which helps lower cholesterol and blood sugar). However, recent research suggests people should focus on the total amount of fiber in their diet, rather than type of fiber.
If you’re trying to add more foods with fiber to your diet, make sure you ease into new fiber-rich habits and drink
plenty of water. Your digestive system must adapt slowly to avoid gas, bloating, diarrhea, and stomach cramps caused by eating too much too soon. Your body will gradually adjust to increasing fiber after a week or so.
How much fiber do you need? The fiber formula is 14 grams for every 1,000 calories consumed. Your specific calorie intake can vary depending on your activity levels.
Fermented foods 101
Fermented foods contain both prebiotics — ingredients that create healthy changes in the microbiome — and beneficial live bacteria called probiotics. Both prebiotics and probiotics help maintain a healthy gut microbiome.
Besides helping with digestion and absorbing vital nutrients from food, a healthy gut supports your immune system to help fight infections and protect against inflammation. Some research suggests that certain probiotics help relieve symptoms of gut-related conditions like inflammatory bowel disease and irritable bowel syndrome, though not all experts agree with this.
Many foods that are fermented undergo lacto-fermentation, in which natural bacteria feed on the sugar and starch in the food, creating lactic acid. Not only does this process remove simple sugars, it creates various species of good bacteria, such as Lactobacillus or Bifidobacterium. (Keep in mind that some foods undergo steps that remove probiotics and other healthful microbes, as with beer or wine, or make them inactive, like baking and canning.)
The exact amounts and specific strains of bacteria in fermented foods vary depending on how they are made. In addition to probiotics, fermented foods may contain other valuable nutrients like enzymes, B vitamins, and omega-3 fatty acids.
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Photo: Fiber and fermented foods aid the gut microbiome, contributing to better health and mood.
Herbs for life Spice up your health this year
Many of us will make the resolution to eat healthier this year, adding more fruits and vegetables, and less salt and fat, to our diet. But if you really want to spice up health and those healthy foods don’t overlook herbs. Try adding a dash of basil and oregano, or a few cloves of garlic to your diet too.
Using more herbs and spices and fewer traditional seasonings like sugar, salt and fat, can help to improve the overall health benefits and flavor of the foods we eat every day, says Suzanna Zick, N.D., M.P.H., a naturopathic physician and researcher.
“Adding herbs and spices can help you maintain a healthy weight. Plus, they can help prevent certain cancers, and even lower blood pressure, control blood sugar and improve cardiovascular health.”
Forgo the salt and use more herbs
To help add a dash of “spice” to your life, spare the salt as much as possible and go for spices for your overall health.
Common herbs like oregano, thyme, rosemary, parsley and garlic can really bring out the natural flavors in a meal. Zick recommends replacing salt with a tasty combination of basil and oregano on food.
Use fresh garlic for maximum benefit. Garlic appears to help to lower blood pressure and cholesterol. “For maximum benefit, you need to have about three medium cloves of garlic per day. Dry garlic or garlic left out too long, lose their healthy benefits,” says Zick.
Fight aging: Eat rosemary. Rosemary is one of nature’s most powerful antioxidants, says Zick. It’s also thought to help with memory, and research is currently underway to determine rosemary’s potential cancer-prevention properties.
HEALTH MEMO
Basil, oregano and rosemary can help fight colds. Since these three herbs contain strong essential oils, Zick says they potentially can fight against colds and flu. “All three are powerful antioxidants as well,” she notes.
Cause of tinnitus
The most common cause of tinnitus is damage to the sensory organ of hearing, the cochlea (i.e. the inner ear). The cochlea is to hearing what your eyes are to vision. Within the cochlea are tiny hair-like cells. When these cells are damaged, the nerves that connect the hair cells to the brain (and give us the ability to hear), become permanently damaged; and often times the ringing will ensue.
Treatment
For Tinnitus
Unfortunately, too many patients have said, “I have tinnitus, and I’ve been told there is nothing that I can do about it.” I emphatically say to each of these patients: that is not true!
Treat chronic coughs with thyme. “The health benefits of thyme are unique. It has been traditionally used to treat coughs, even whooping cough. Thyme is often drunk as a tea,” she says.
Got back pain? Eat curry. Research has shown that the substance commonly found in turmeric a common, bright red spice added to curry mixes has known antiinflammatory properties. The substance, curcumin, works in a very similar way to non-steroidal anti-inflammatory drugs, Zick says.
Fight cancer with more curry. In addition to its antiinflammatory properties, research on curcumin has also shown it to shrink pre-cancerous lesions known as colon polyps. Zick says the amount needed for its health benefits is unclear, she suggests including a generous helping of curry or turmeric in a meal.
Lower your blood pressure with “warming spices.” These include ginger, nutmeg, cinnamon, allspice, pepper, cayenne pepper and others. These can make a person feel warm because they bring blood from the center of the body to the skin. This disperses blood throughout the body more evenly, which may decrease blood pressure, according to Zick.
Soothe your aching tummy with ginger. Ginger contains gingerols, which decrease oxidative products in the digestive tract that cause nausea. The key is to eat real ginger and not things flavored artificially like many ginger-ales, in order to reap the benefits, Zick says.
Reduce the sugar, add the spice. If you need to cut back on sugar, add spices like cinnamon and nutmeg to your sweet snacks instead of sugar. For instance, if you buy unsweetened applesauce, add cinnamon to give it an extra kick.
Photo: Boost food’s flavor and your health by incorporating herbs into your diet on a daily bsis.
patients suffering with tinnitus is NeuroTechnology.
The FDA has approved treatment for individuals with tinnitus by providing the brain with restored proper stimulation.
And while most people with tinnitus also suffer with hearing loss, that is not always the case.
Fortunately, newly available NeuroTechnology™ has been designed for people with hearing loss and for individuals with (so-called) “normal” hearing. Many studies show that patients who use the tinnitus support technology note a significant reduction in their daily tinnitus experience —with some even reporting that “the ringing is gone all day.” Treatment
Is there a cure for tinnitus? No. Are there proven FDA-approved treatment options available to reduce, and in some cases, eliminate, the ringing? Yes! The single most effective treatment option available for
Understanding what you eat
What dietitians look for on nutrition labels
Confused about what to look for on food labels? You’re not alone. In the past, the common starting places were often calories and total fat. Yet, those two values reveal very little about a food’s nutrient content and overall health value.
So, to get some insight on where to start, more than 20 dietitians were polled about nutrition labels and asked what they look at first on a label when grocery shopping. Surprisingly, the responses tended to be one of two things.
The ingredient list
The overwhelming response isn’t a number, but rather the ingredient list. Bailee Hart, RD, shares that she’s looking for “a fairly short list of natural, whole-food and recognizable ingredients.” She also doesn’t waste time: “If there’s a long list of unrecognizable ingredients, I put it back before looking any further at the label.”
Other dietitians, like Jennifer Hunt, RDN, LD, who shared similar feedback, that, while it may not be true for every food, “most often the quality of the ingredients trumps the macros and nutrients when I am checking out a product.”
What else are dietitians looking for in that list?
The number of ingredients. “The fewer the better,” says Diane Norwood, M.S., RD, CDE.
The order of ingredients. Manufacturers are required to list ingredients in order of weight going from highest to lowest. Leanne Ray, M.S., RDN, says looking at where ingredients fall in the list “is a great way to get a quick sense of what makes up the bulk of a recipe.”
Added sugars. If it’s a sweetened food, then it’s important
to identify the added sugar. The closer the added sugars are to the end of the list, the better, since those ingredients are in descending order. Looking for added sugars in foods that aren’t usually sweet (like pasta sauce or bread) can be a good way to decide between two similar products at the store.
The fiber content If the ingredient list wasn’t the first thing dietitians said
they looked at, then it was fiber. This makes sense, since most people don’t get enough fiber on a daily basis. But this is also because fiber content is often a good indicator of a food’s quality.
“Fiber content is a quick and easy way for consumers to get a clue to the nutrient density of a food,” explains chef and dietitian Michele Redmond, M.S., RDN, FAND. Redmond adds that looking at fiber amounts for carb-based foods “can help one to decide which food products offer the complex, slowermetabolizing carbohydrates associated with heart health, satiety, a healthy microbiome and other benefits.”
What else should you look for on a nutrition label?
Checking out the ingredient list and fiber content can take a lot of guesswork out of trying to choose healthier items, but where do you go from there? “Priorities for label reading really depend on health concerns,” says Bridget Swinney, M.S., RD.
Carbohydrates may be the focus for those with diabetes, while sodium may be more important for those with high blood pressure. Also, a key element on that label to remember is serving size. As Jill Weisenberger, M.S., RDN, CDE, author of “Prediabetes: A Complete Guide,” points out, “Everything else on the Nutrition Facts panel is based on that.”
Photo: Read that nutrition label. It’ll help you determine if a packaged food is healthy in less than 30 seconds.
mountsinai.org/southnassau