Have you noticed how many foods are new and improved with "valued added" health-promoting nutrients? Is it worth paying more for these functional foods? Can you get too much of a good thing?

The term functional food means foods and beverages with extra fortification of a variety of nutrients. This can mean anything from vitamins in water to fiber in cereal bars, to yogurt with phytosterols to lower cholesterol.

Improvements on what mother nature puts in food can be a good thing. Foods can be either enriched or fortified and there's a difference. Enriched foods have nutrients added back into them that were lost in processing. Fortified foods have extra nutrients included that were never in the food to begin with.

There are good and bad choices to be made, though. Steer clear of high priced waters with added vitamins - they're a waste of money and often contain many added calories. You might consider calcium fortified orange juice, to help boost your intake of calcium, a mineral that's a struggle for most of us.

While you want most of your fiber from fruits and whole grains, fiber fortified yogurt, cereals, and bars can help you get your intake to 25 grams a day. But read those labels, because fiber is turning up everywhere! Increase your fiber intake slowly, about 5 grams every few days, to avoid digestive upset. And don't exceed 35 daily grams.

While most of us don't get enough vitamin d from foods, if you consume dairy products, take a calcium plus vitamin d supplement, and a daily multiple vitamin, you might be getting much more than the 800 mg daily requirement. So, do your math when it comes to these fat soluble vitamins.

My bottom line? Functional foods can help support a healthy diet. But beware of getting too much of a good thing. When it comes to functional foods, more is not always better.

When we hear the word "carbohydrates" there's always a lot of confusion when it comes to dieting. The fact is that carbohydrates are a significant part of most healthy diets. It's not that carbohydrates are "good" or "bad", it's that there are different types.

Carbohydrates come in two forms: Simple and complex. Simple carbs are those found in nutritious foods like fruit and milk, as well as in white sugar. I like to think of fruit, especially dried fruit, as "nature's candy". Complex carbohydrates are also called "starches", and are found in breads, cereals, rice, and pasta.

You want to minimize refined products, like white flour and white rice, which don't have the nutrients and fiber of the originals.

Focus on healthy carbs, not "no" carbs. Choose fruits and vegetables as your main source of carbohydrates. Aim for at least 5 servings each day.

Select starchy carbohydrates that are fiber rich, with products like 100% whole wheat bread, brown rice, and flax pasta. Read the package label for the fiber content and look for at least 3 grams per serving don't be fooled by labels that say "wheat" or a product that looks brown - they're not necessarily a whole grain product.

My bottom line? When you include a variety of "smart" carbohydrates like fruits, vegetables, and whole grains, you can enjoy the occasional indulgence of candy, cakes and other sugary treats.

Did you know that every year food-borne illness is estimated to put 300,000 people in the hospital and kills 5000? Nearly 80 million people have infections related to food poisoning. So how can we protect ourselves? I've got some fundamental tips when it comes to shopping, storing, preparing, and serving food.

Temperature is key - so youl'll need to get a thermometer to check your refrigerator and freezer temperature. You'll also need an instant thermometer to check the internal temperature of the foods you cook. It's simply not enough to assume that your fridge "feels cold enough" or your meat "looks like it's done." For starters, make sure your fridge is at 40 degrees or less, and your freezer is at 0 degrees or less to minimize risk of bacterial growth.

At the store, shop for perishable foods last, and make sure to examine the packages for rips or tears. Avoid buying foods close to their expiration date - unless you plan on using them immediately. When it comes to canned goods, avoid those with dents or bulges and stick with pasteurized milk and juices.

Before handlings food, always wash your hands with soap and water for a good 20 seconds. Sanitize your cutting boards - wood or plastic - by running them through the dishwasher or washing with a dilute mix of chlorine bleach and water. Use one teaspoon of bleach to a quart of water. Avoid cross-contamination by keeping raw foods on separate plates and using separate knives from cooked foods.

Use that instant thermometer to test the internal temperature of cooked meat, poultry, and fish. While beef, veal, and lamb are safe to eat at 145 degrees, cook pork products and ground meat to 160 degrees, and poultry to 170 degrees. Eggs should be cooked until the yolk is firm.

Remember to refrigerate your leftovers promptly - within two hours of cooking. If you're at an outdoor event in hot weather, make that one hour. Keep your cold foods on ice, and your hot foods in a warming dish.

Time to clean up? Put your wet sponge in the microwave for 30-60 seconds after use. That's a sure way to kill bacteria and reduce contamination.

My bottom line? A little mindfulness when preparing food will go a long way to preventing food borne illness.

Carbohydrates always seem to get a bum rap as a go-to nutrient. While all carbs are not created equal, I am a huge defender of "smart carbs". What you might not know is that our bodies prefer carbohydrates as the number one source of energy. We don't store much of it in our bodies (that's the job of fat), and so we must replenish it regularly for optimal energy balance.



It's time to start thinking about carbs in a whole new way: not "good" and "bad" choices, but as "smart" ones. Here are my top 5 ways to do that.

1. Focus on Fruits and Vegetables. Produce is nature's primary carbohydrate source, which gives us a big hint on good health. These are perfect carbs, since they are not only nutrient rich, but high in fiber and water. The combination of fiber and water fill you up with few calories. Choose a variety of colors when selecting fruits or vegetables for optimal nutrient intake. Most vegetables (except peas and corn) allow nearly unlimited consumption with few calories. Can't get them fresh? Think frozen or canned - but avoid sauces and heavy syrups.

2. Introduce Legumes. Dried beans, peas, lentils, are just some of your choices for legumes - which are both fiber rich carbohydrates, and a good source of protein. Nutrient dense, it's easy to maintain portion control, since modest servings (1/2 - 1 cup) are very satisfying, with the one-two nutritional punch of fiber and protein. Don't have time to cook the dried versions? Using canned beans of all varieties is fine, but try draining the beans in a strainer and rinse with water to avoid extra salt.

3. Choose Whole Grains. Whole grains mean fiber rich carbs, packing a powerful nutritional punch, and lots of fiber. Don't just think 100% whole wheat, but bran, quinoa, brown rice, and couscous to name a few. Save calories by choosing "thin sliced" breads and rolls, and mini-pitas. Be a label reader, and don't be fooled by a bread's "dark"color which might only mean added coloring; look for 100% whole grains. When it comes to whole grain breads, rice, and pasta, you'll get a lot more flavor, and increased satisfaction with smaller portions (thanks to the fiber rich content!), when compared to the refined "white" versions.

4. Limit Processed and Refined Carbohydrates. Here's where carbs get a bad name. A processed or refined carbohydrate is usually combined with other sugars, salt, and fats to create a nutritional nightmare.Think potato chips, fries, cakes, cookies, and candy. "White" products like bread, rice, and pasta are also major sources of refined carbohydrates. While the food police won't come and arrest you for indulging (with portion control) now and then, a steady diet of these products can wreak havoc on your blood sugar levels (never a good thing), and pack on the pounds.

5. Avoid Liquid Calories. Most of us don't think of liquids as a major source of carbs.. From sodas, to juice drinks, to 100% juice, to sports drinks - these are all loaded with refined sugars you'll want to avoid. And don't be fooled by drinks make with "natural" sweeteners" like honey, molasses, or brown sugar. They still fall in the category of refined sugars, and should be avoided. Watch out for smoothies, as many contain sugary fruit mixes. Stick with a homemade version with fresh fruit, and low or non-fat yogurt for a smart-carb drink. Water or seltzer should be your go-to choice. Use a low-calorie sweetener if you choose, or add a slice of fresh fruit, or splash of juice for extra flavor.

Are you eating all the right foods and still not losing weight? You're not alone. There's still a lot of confusion when it comes to "healthy" eating and "reduced calorie eating". Even the calories in healthy foods can add up quickly. Studies show that none of us "eyeball" a portion very well and underestimate the calories in a serving size. So, let's take a look at an easy way to size up your portions. Let's forget the food scales - you don't have to look any further than your hand!

Make a fist - that's about 1 cup. The area from your middle knuckle to your pinkie is about half a cup. The palm of your hand is the size of one serving of meat, poultry or fish - about 3 ounces. The length of your thumb is equivalent to a 1 ounce serving of cheese, while the tip of your thumb is about a teaspoon of fat.

When it comes to snack foods, a medium - not overflowing - handful is about a one ounce serving of nuts or candy. For crunchy snacks like chips and pretzels, two medium handfuls add up to a serving.

Here are a few other helpful comparisons - a tennis ball is the size of a fruit, and a computer mouse is another way to think of a protein serving. If these servings seem skimpy to you, try using smaller plates, bowls, and silverware to make your portions look bigger. It's a small visual trick that really works!

By bottom line? With out of control portion sizes, we need to re-learn what a portion really looks like. This is a plus for our wallets, our waistlines, and overall good health.

While the exact causes of high blood pressure remain unknown, it's clear that two factors under your own control can help fight back - what you eat, and how much you weigh.

The acronym "DASH" stands for Dietary Approaches to Stop Hypertension, and is based on a scientific study showing significant reductions in blood pressure when people consumed a diet rich in fruits, vegetables and low fat dairy products. This diet was also high in potassium, magnesium, calcium, fiber and protein, and low in sodium.

What you eat can have a big influence on your bone health. Foods rich in calcium and vitamin D are both major factors in maintaining strong bones. But it's not only about the food. Physical activity and estrogen levels are also important parts of this equation.

Let's start with how much calcium our bodies need every day. Most adults up to age 50 need about 1000 mg daily. Adults over 50 need at least 1200 mg to as much as 1500 mg every day.

Here's a common dieting myth: Salads are always the best way to avoid loads of extra calories and fat. The truth is that a salad made with healthy greens, colorful vegetables and lean protein is a great choice for a healthy and calorie controlled lunch. The problem is that we often hide behind our salads and load them up with ingredients that taste good but can actually have more fat and calories than a burger or piece of pizza!

Here's a typical salad starting with dark greens... Adding a variety of colorful vegetables, like carrots, mushrooms, peppers, tomatoes, and cucumbers, along with a handful of lean protein like grilled chicken is a great way to pack in nutrients, save calories and fill you up at the same time.

A salad this size with some low-fat dressing will runs about 400 calories. You can cut even more calories but using the "dip and scoop" technique with your dressing: dip your fork in a side dressing then scoop up some greens.

But watch how fast those calories add up with a vareity of salad extras. These include healthy choices like avocado, seeds and nuts, dried fruits, low fat cheeses, as well as fun foods like croutons and bacon bits. Use a teaspoon to get "just a taste", and you'll doubling or tripling your salad calories.

The bottom line? Enjoy a salad with a solid foundation of dark green lettuce, colorful fresh veggies and lean protein, and save higher calorie foods for a garnish on the side.

Vitamin D is a fat soluble vitamin best known for its role in bone health. Bone cells are continually breaking down and reforming, and without enough vitamin D, bones can become thin and brittle.

There are few foods that actually contain vitamin D.... Some fish and fish oils are naturally rich in vitamin d, and almost all of the milk supplied in the united states is fortified with vitamin D, as well as some cereals, juices, and yogurts. The good news is that vitamin D can be made in our skin when we are exposed to direct sunlight.

Many people don't get enough vitamin d every day. In fact, new recommendations have doubled the requirement for both children and adults. Most adults need at least 800 units every day.

So, are you getting enough vitamin D? It depends a lot on your age, where you live, and your use of sunscreen. Plus, if you're a senior, or have darker skin, production of vitamin d is also reduced.

My bottom line? Vitamin D is crucial for bone health and maintenance. If you think you're not getting enough, try adding more vitamin-d enriched food in your diet and increase your daily sun exposure. Consider a multivitamin or calcium supplement containing 100% of your daily vitamin D requirement.

Let's talk about calcium. While calcium is an essential part of a healthy diet to build strong bones and help prevent osteoporosis, it's also important for many other reasons, like the health of our muscles, nervous system, and blood clotting pathways. This mineral might also play a role in heart-health, colon health, and weight loss.

Calcium is an essential mineral that our bodies cannot make, and must be ingested, using food or supplements. Our calcium needs are lifelong, and even when we stop growing, we need calcium to keep our bones strong and dense.

Most adults need to consume about 1000 mg of calcium a day. Mid-life women need up to 1500 mg daily. If we don't consume enough calcium, our bodies take it from our bones, which can contribute to bone thinning over time.

Low and non fat dairy products are the most concentrated source of dietary calcium. These products are also fortified with vitamin d, to maximize absorption into the digestive tract.

Dark green leafy vegetables are another good source of calcium, but you've got to eat a lot more of it. It takes about 4 cups of broccoli to provide the calcium of an 8 ounce glass of milk!

My bottom line? Boost your calcium intake to at least 1000 mg daily with a variety of foods, and a calcium/vitamin d supplement when needed. It's never too late to support good health.

We all know that eating yogurt can be a healthy choice. A cup of yogurt has about one third of our daily calcium need, and is a good source of protein, with about 10 grams per serving.

Yogurt is a dairy product produced by the bacterial fermentation of milk. It's a biological process, similar to the fermentation of grapes to produce wine. Most yogurts are made from cow's milk, but some are also produced from sheep's and goat's milk, in addition to soy. These products are great options for those with lactose intolerance or a milk-protein allergy.

An estimated 80% of people say they consume caffeine on a daily basis, but many wonder if they are doing more harm than good. Let's set the record straight.



Caffeine is found throughout nature in the leaves, seeds and fruits of more than 60 different plants. The most common are coffee beans, cacao beans and tea leaves.

Caffeine is nature's stimulant, with a lot of positive effects, ranging from improved alertness, focus and concentration, to enhancement of exercise and physical performance.

But it's not all good news. Too much caffeine can raise blood pressure, and cause jitteriness, indigestion and heartburn. The average person should limit their daily intake to around 300 mg a day. If you're caffeine sensitive you might need to cut back even further.

So, how much caffeine is in your favorite drinks? There is wide range of caffeine contents among beverages.

• A 8-ounce cup of coffee has about 150mg
• A single shot of espresso has about 75mg
• A 10-ounce mug of tea has only 50mg
• And a typical 12-ounce can of soda has about 50mg

My bottom line? Consuming caffeine is fine for most people, but like everything in nature, moderation is key. Limit your total daily intake to 300 milligrams or less, to optimize the positive effects of caffine. If you are experiencing any negative side effects, cut back on your intake. And check with your doctor if symptoms persist.