Brierley Wright, M.S., R.D.

What You Can Do to Raise Your "Good" HDL Cholesterol

Sarah Hoff — Thu, 01 Dec 2011 17:17:25 +0000

Ask Our Nutritionist

It’s important to know your level of HDL cholesterol. All adults should have this checked every five years along with their lipid levels (total cholesterol, HDL, LDL, triglycerides). High-density lipoprotein, or HDL, is “good” because it carries excess cholesterol away from your arteries to your liver, where it’s cleared from the body. When HDL falls to 50 mg/dL or lower for women or is ≤40mg/dL for men, it signals an increased risk of heart disease. Levels of ≥60 mg/dL may be protective.

Easy health and nutrition ideas to make an impact on your cholesterol numbers.

November/December 2011

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Should You Go Gluten-Free Even If You Don’t Have Celiac Disease?

Sarah Hoff — Mon, 29 Aug 2011 15:13:02 +0000

Ask our Nutritionist

Should you go gluten-free? Not without checking in with your doctor first. It’s important to test for celiac disease. If you test negative, but you are experiencing gastrointestinal symptoms (bloating, cramping, diarrhea, constipation) after eating wheat, rye or barley you could be “sensitive” to the gluten protein in them. The GI symptoms of “gluten sensitivity” (aka “gluten intolerance”) and celiac disease can be similar but, according to new, preliminary research published in the journal BMC Medicine, the immune system’s response is quite different.

Brierley Wright, M.S., R.D.

The bottom line on a gluten-free diet and celiac disease from EatingWell's Nutrition Editor.

September/October 2011

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Should I Take a Calcium Supplement?

Erin McCormick-Interactive Producer — Thu, 14 Jul 2011 16:44:29 +0000

Got Calcium?

Many women are advised to take a calcium supplement for healthy bones—especially after menopause (when decreasing estrogen levels accelerate bone loss). In fact, the majority of American women over 31 take calcium supplements, says a 2010 study in The Journal of Nutrition.

But new research, published online in the British Medical Journal, might have you second-guessing a supplement. Scientists reported that postmenopausal women who took calcium supplements increased their risk of heart attack by 25 to 30 percent and stroke by 15 to 20 percent.

Brierley Wright, M.S., R.D.

New research on menopause and calcium supplements.

July/August 2011

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What are the Health Effects of Having a Second Alcoholic Drink?

Sarah Hoff — Thu, 21 Apr 2011 20:07:16 +0000

Ask Our Nutritionist

There is new research—presented at the American Heart Association’s meeting last fall—that suggests older women might not have to limit themselves to the one-drink-a-day recommendation. Harvard researchers found that women who drank one or two alcoholic beverages in midlife (age 58, on average) were more likely to be free of chronic diseases, physical limitations, cognitive-function decline and poor mental health at age 70 compared to those who didn’t drink.

Brierley Wright, M.S., R.D.

The bottom line from EatingWell's Nutrition Editor.

May/June 2011

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Can a Detox Diet Safely Help You Lose Weight?

Erin McCormick-Interactive Producer — Fri, 04 Mar 2011 19:41:35 +0000

Can a detox diet safely help me lose weight?

I hate to be the one to break it to you, but no. A detox diet, whether it’s all-liquid or based on supplements or allows just a few foods, is a fancy name for a crash diet, which according to a December 2010 study in the Journal of Neuroscience can raise stress hormones and make you more likely to binge later. You may feel lighter and less bloated because the detox evacuates your gastrointestinal system. But this can lead to dehydration—and the weight lost is mostly water. When you return to your usual habits, you’ll likely gain back those pounds.

Brierley Wright, M.S., R.D.

EatingWell's Nutrition Editor weighs in on this diet fad.

March/April 2011

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Should You Eat Breakfast, Even When You're Not Hungry?

Erin McCormick-Interactive Producer — Tue, 14 Dec 2010 17:09:25 +0000

Ask Our Nutritionist

Eating a morning meal is a healthy habit. Research shows that regular breakfast eaters tend to be leaner and dieters are more successful at losing weight—and keeping it off—when they eat breakfast. What’s more, people who typically eat breakfast also get more fiber, calcium, vitamins A and C, riboflavin, zinc and iron—and less fat and dietary cholesterol. Perhaps it’s because they often eat cereal, which is fortified with vitamins and minerals, and fruit, which is naturally nutrient-rich.

Brierley Wright, M.S., R.D.

Why a healthy breakfast really is good for you.

January/February 2011

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Should You Be Worried About Antibiotics When You Eat Meat?

Penelope Wall-Web Producer/Writer — Fri, 22 Oct 2010 18:45:23 +0000

Ask Our Nutritionist

If you heard that the FDA called the misuse and overuse of antibiotics in meat animals a serious threat to public health, you’re probably thinking: yes. But by the time meat (beef, poultry, pork) and dairy products reach your plate, there are no antibiotics present. If a farmer treats an animal with antibiotics, the farmer can’t use its meat or milk until after a set waiting period, during which the antibiotics clear the animal’s system.

Brierley Wright, M.S., R.D.

November/December 2010

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Healthy Nuts for Cooking and Snacking

Erin McCormick-Interactive Producer — Fri, 01 Oct 2010 16:10:45 +0000

Nuts add flavor and crunch to any meal and they’re chock-full of vitamins, minerals and heart-healthy fats. Need more reasons to love nuts? Certain varieties offer an extra nutritional punch.

Read on, then get crackin’. »

[pagebreak]

Almonds

Brierley Wright, M.S., R.D.

Four favorite varieties are packed with healthy reasons to cook with nuts.

November/December 2010

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Does Eating Red Meat Increase a Woman’s Risk of Breast Cancer?

Erin McCormick-Interactive Producer — Wed, 18 Aug 2010 19:05:31 +0000

Does eating red meat increase a woman’s risk of breast cancer? —L. Zaner, Chicago, IL

A few studies do suggest that too much red meat or processed meats (e.g., bacon, cold cuts) could increase risk of breast cancer.

Brierley Wright, M.S., R.D.

Find out what the science says about breast cancer and diet.

September/October 2010

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Do Artificial Sweeteners Make You Hungrier?

Penelope Wall-Web Producer/Writer — Fri, 18 Jun 2010 20:58:34 +0000

Question:

Do Artificial Sweeteners Make You Hungrier?

Answer:

I’d hope not, since lots of people use artificial sweeteners to control calories. But the research on the topic isn’t so straightforward—in fact, the effect of these sweeteners on your appetite may depend on the form in which you’re consuming them.

A 2009 review concluded that artificial sweeteners in items with few if any calories, such as diet soda, may heighten appetite.

Yet the same review (published in the American Journal of Clinical Nutrition) also reported that artificial sweeteners eaten in combination with or in foods containing calories don’t increase appetite. Similarly, a new study in the journal Appetite showed that eating an artificially sweetened appetizer—versus one that’s sugar-sweetened—before a meal didn’t stoke participants’ appetites.

Since the 2009 review, two studies have come out on the effect on appetite of noncaloric, artificially sweetened beverages. The findings are conflicting—one study found that they increased levels of a feel-full hormone, while the other study showed no change.

There’s a lot of uncertainty, but if you want something sweet, choosing items that are artificially sweetened can help you save calories. However, for overall health, I agree with Barry Popkin, Ph.D., distinguished professor of global nutrition at the University of North Carolina that “it’s best to limit your consumption of added sweeteners”—artificial or not.

Brierley Wright, M.S., R.D.

July/August 2010

What To Look for on Food Labels

Penelope Wall-Web Producer/Writer — Thu, 06 May 2010 21:16:10 +0000

Label Watch

When you reach for a food that fits in your hand—be it a beverage, a bag of chips or a can of soup—it’s natural to assume the container is one serving and the calories listed on the Nutrition Facts panel reflect that. That’s not always the case. You have to read the panel closely to really understand how many calories you are getting (even on Odwalla—a healthy beverage, brimming with vitamin-rich fruit). The good news: the Food and Drug Administration recently vowed to consider reforming food labels to be clearer and more useful to consumers.

Brierley Wright, M.S., R.D.

Reading the fine print on food and beverage labels.

May/June 2010

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Is Saturated Fat Truly Bad For Your Heart?

Sarah Hoff — Wed, 28 Apr 2010 22:25:50 +0000

Ask Our Nutritionist

For years research has suggested that keeping a cap on saturated fats helps reduce risk of heart disease primarily by lowering “bad” LDL cholesterol, which can lead to plaque buildup in arteries. But I just read a new study that seems to challenge this accepted thinking. The study, published in the March 2010 American Journal of Clinical Nutrition, pooled and analyzed the results of 21 previous studies and found no clear evidence that consuming more saturated fat led to a higher risk of heart disease or stroke.

Brierley Wright, M.S., R.D.

A recent study explores the role of sat fat and a healthy heart.

May/June 2010

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I Eat Well and Am Starting to Work Out More. Will Taking a Supplement Make Me Healthier or Stronger?

Penelope Wall-Web Producer/Writer — Tue, 13 Apr 2010 17:29:36 +0000

Question:

I Eat Well and Am Starting to Work Out More. Will Taking a Supplement Make Me Healthier or Stronger?

Answer:

Meet your nutrient needs with food first. Eating a balanced diet will give you all the vitamins and minerals most people—even athletes—need. In foods, vitamins and minerals work together with other nutrients, such as antioxidants, to provide health benefits that can’t be replicated in a pill. However, there may be instances where you want to add a supplement to your diet: 1) You have gaps in your diet that vitamin and mineral supplements can help fill—for instance, if you are lactose-intolerant and can’t drink milk, you may need to find another way to get calcium. 2) You need higher intakes of certain nutrients (e.g., calcium for teenagers and postmenopausal women). 3) If you’re physically active, it’s even more important to be sure that you’re meeting your nutrient needs, as some vitamins and minerals play into physical performance.

Nutrients athletes should focus on are iron, calcium and vitamin D. Iron helps carry oxygen to muscles; calcium is needed for bone growth and repair and is also involved in muscle contraction; vitamin D helps you to absorb calcium, and emerging research suggests it may improve performance. A multivitamin will help to meet these needs. Unless prescribed by a doctor, don’t supplement with these nutrients—or any others—individually. Also, keep in mind that as exercise increases metabolism, it also increases the production of harmful free radicals. So up your intake of fruits and vegetables to get plenty of antioxidants to mop up these compounds. As for supplements that promise performance-enhancing properties, buyer beware. Dietary supplements are regulated like foods, not drugs, which means manufacturers are not required to prove a product safe or effective before selling it.

In general, remember supplements should supplement a healthy diet, not stand in for nutrient-rich foods. (Does rinsing with mouthwash give you license to toss your toothbrush?) If, however, you think you may be falling short on a few nutrients and want some “dietary insurance,” consider a multivitamin/mineral supplement that delivers no more than 100 percent of recommended daily doses.

Brierley Wright, M.S., R.D.

What Is Your “Water Footprint”?

Penelope Wall-Web Producer/Writer — Fri, 12 Mar 2010 21:02:37 +0000

Fresh Water Is a Dwindling Resource

Fresh water is a dwindling resource—and agriculture uses 70 percent of the world’s supply. Be conscious of your foods’ “water footprint” (how much water it takes to grow, raise or manufacture). Celery is 95 percent water, yet has a water footprint of only 6.5 gallons per pound. Compare that to chicken, which demands 468.3 gallons per pound. Learn more about your water footprint (from what you wear to your pet’s water pawprint) and get simple water-savings tips with The Green Blue Book (Rodale, March 2010).

Brierley Wright, M.S., R.D.

Do you know how much water it takes to produce your food?

March/April 2010

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How Healthy Is Canola Oil Really?

Paula Joslin — Wed, 17 Feb 2010 21:43:04 +0000

Question:

How Healthy Is Canola Oil Really?

Answer:

Canola oil comes from canola seeds. They are a genetic variation of rapeseed that was developed in the 1960s using traditional plant-breeding methods to make the rapeseed more palatable.

But canola often gets a bad rap. For example, we get questions from people who’ve heard canola oil is toxic and can cause various diseases, from emphysema to Mad Cow. The truth is there are no sound scientific studies suggesting a link between canola oil and any disease.

We also hear concerns that canola oil is genetically engineered (GE). This is true—most canola (93 percent in the U.S.) is GE. If that’s a concern for you, choose certified organic.

EatingWell often uses canola oil in our recipes because it’s one of the healthiest oil choices. It’s a good source of monounsaturated fats, the kind that, when used to replace saturated fats like butter and cheese, can help reduce “bad” LDL cholesterol levels and lower your risk of heart disease. Canola is the richest cooking-oil source of alpha-linolenic acid, an omega-3 fat that has been linked to heart health.

Canola is also versatile: it has a neutral taste, light texture and a medium-high smoke point, so it works well for sautéing and baking. (An oil’s smoke point is the temperature at which it begins to smoke. When it does, disease-causing carcinogens and free radicals are released, so you never want to heat your oil to that point.)

Brierley Wright, M.S., R.D.

March/April 2010