Edit ModuleEdit ModuleShow Tags
Edit ModuleShow Tags

Healthy Living

What's new in health, diet and nutrition.



Q. I want better muscle tone but am afraid that I’ll get big and bulky if I lift heavy weights. Is this true?

A. While many people think that lifting heavy weight bulks you up and that the best way to tone is with lighter weights and more repetitions, this is not supported by scientific evidence. Bulky muscles don’t come from weights alone but from extra calorie consumption as well.

As studies show, in order to lose weight and improve muscle tone, lifting heavier weights with fewer repetitions really helps to burn more energy, and it even provides a temporary metabolic boost after exercise. Always make sure that your doctor clears you for strength training, and seek out instruction and supervision from a certified trainer or exercise physiologist to avoid injury. Combine this with aerobic activity for optimal heart health.

While you might prefer one or the other type of exercise (most people do), it’s important to do both for health promotion. One is not “better” than the other, just different.


Summer Hydration
Enjoying the outdoor beauty of our summers in the Pittsburgh area is a major advantage of living in this region. But rising temperatures and humidity require extra fluid intake—more than many of us typically consume.

The recommendation is easy—when you’re thirsty, drink. While water is the go-to liquid, stick with low- and non-calorie beverages to avoid weight creep. And remember: “Clear” doesn’t mean low-calorie. Read the labels of your liquid-calorie choices!


Best and Worst Foods for Your Teeth
Your oral health is a direct reflection of your general health, and foods can have both a positive and negative impact on your dental health.

The best foods stimulate saliva production, which washes away the debris sticking to your teeth that promotes decay. Choose raw vegetables and fruits—such as apples, carrots and celery—that act as mini-toothbrushes as you crunch away.

For strong tooth structure, keep up your calcium intake by consuming low- and nonfat dairy products.

The worst foods? Sticky, sugary foods including sucking candy, lollipops and dried fruit are particular culprits. Sugary drinks, from sodas to sweet teas, all contribute to bacterial plaque growth that promotes decay.

Some foods can stain your teeth—including red wine, coffee, tea and berries. Try using a straw to minimize contact.

A good remedy when you consume a sugary or high-stain food is to rinse well with water to clean your teeth. Sugarless gum also is a saliva-booster. Brush and floss twice a day, and follow up with your dentist at least once a year.


In the News

“Popchips” Come to Pittsburgh
Salt and crunch create an unbeatable edible combination for many people—often in the form of a chip. But it’s a real challenge to find a brand that keeps salt, fat and calories controlled as part of a healthy diet.

Enter the Popchip, which is a potato that is neither baked nor fried but popped, as in popcorn or rice cake.

The popchip comes closest in taste and texture to potato chips. With only 3 grams of fat and 240 milligrams of salt in a 100-calorie single-serve bag—that’s 17 chips—it’s a smart snack when you’re looking for a small indulgence. This snack is available in a variety of flavors— barbecue, salt and pepper, cheddar cheese and sour cream and onion.

Recently the chips have become available in the Pittsburgh area at local Target stores. Not near a Target? You can order the 100-calorie bags from Amazon.com.

Dr. Madelyn H. Fernstrom, Ph.D., C.N.S., is the founder and director of UPMC’s Weight Management Center. She is the diet and nutrition editor for NBC’s “Today Show” and is the author of The Runner’s Diet. Also, visit “Health Journal with Dr. Madelyn Fernstrom,” a health and wellness blog at iVillage.com.


 Top Docs Q+A

We asked Dr. James Wilberger, chairman of the department of neurosurgery at Allegheny General Hospital:

Q: I spend hours each day working at a desk. What can I do during and after the workday to relieve tension in my back, shoulders and neck?

A: Tension in the back, shoulders and neck may be caused by maintaining one body position for long periods of time. It is important to change positions at regular intervals by simply standing or sitting for one to two minutes or by taking a short walk around the office.

Make sure your computer monitor is at eye level and the keyboard is in a comfortable working position to avoid undue stress on the neck and shoulders. Sit in a chair with good back support to avoid excess stress on the lower back.

Some specific movements or postures, many of which are based on yoga principles, may help release tension. One is simply shrugging the shoulders 15 to 20 times in two or three intervals each day.

For the neck, alternate rotations from right to left and flex chin to chest for five seconds, 10 to 12 times several times a day.

For the lower back, similar side-to-side and forward bending motions reduce muscle tightness and tension.

It is important to maintain a reasonable level of physical activity for back and neck health. Aerobic activities—brisk walking, jogging, bicycling or exercising on a treadmill or an elliptical—are the best ways to maintain overall health and well-being. Specifically for the back, it is important to maintain a healthy weight and to pay attention to the mechanics of lifting.

Most tension-related spine problems are short-lasting and can be relieved using the techniques previously described or by taking over-the-counter anti-inflammatory medications. If significant discomfort persists or there are symptoms affecting an arm or leg, seek medical attention.

For more on Pittsburgh’s Top Doctors, visit pittsburghmagazine.com/Top Doctors.

Edit ModuleShow Tags
Edit Module

Edit ModuleShow TagsEdit ModuleShow Tags
Edit Module Edit ModuleShow Tags

The Latest

Director and “Mr. McFeely” Discuss “Won't You Be My Neighbor?”

The director of the forthcoming Mr. Rogers documentary sits down with the longtime Mr. McFeely and Pittsburgh Magazine.

Pittsburgh Teen Chess Phenom to Host Her First-Ever Tourney

Chess enthusiast Ashley Lynn Priore hopes to enrich the Steel City’s involvement in one of the most classic and challenging of board games.

Hungry for Something Good, Pittsburgh? Where We're Eating in June

We're obsessed with Greekfreez vegan frozen treats, taking a first look at the new menu at Independent Brewing Company and traveling to The Tavern on the Square. Plus, we talk to Poulet Bleu pastry chef James D. Wroblewski II.

Working in a Steel Mill Turns Fantastical in 'The Glass Lung'

Pittsburgher Anjali Sachdeva’s first book blends the normal with fantasy in nine short stories.

Top 10 Things to Do in Pittsburgh in June

This month's best bets in the ’Burgh.

Pittsburgh Flicks and Nightlife in June

PM Nightlife Editor Sean Collier explores the popularity of Coughlin's Law on Mt. Washington and the future of Jump Cut Theater.

Pittsburgh's Can't Miss Concerts in June

The Pittsburgh music calendar is packed this month. Check out some of our suggestions for the best ways to spend those steamy summer nights.

June: Best of Culture in Pittsburgh

Check out some of the finest stage plays, dance performances and exhibits taking place this month in Pittsburgh.

Undercover: What We're Reading in June

Reviews of Smoketown: The Untold Story of the Other Great Black Renaissance by Mark Whitaker and Abandoned Pittsburgh: Steel and Shadows by Chuck Beard

Perspectives: How Cold Is Too Cold for Spiders to Live?

A former Marine and Pittsburgh firefighter comes face-to-face with his biggest fear.

Urban League of Greater Pittsburgh Faces Centennial Challenges

This year marks a milestone anniversary — and questions regarding the emerging digital economy — for the Urban League of Greater Pittsburgh.

Highmark Stadium Struggles To Accommodate Music Fans

The Station Square venue could be a good place to see a concert. It's not there yet.

CMU Launches America’s First Degree in Artificial Intelligence

Starting this fall, undergraduates at Carnegie Mellon will have the option to earn a degree in one of the world’s fastest growing fields.

Hog Wild at Fallen Aspen Farm

Owners Jake Kristophel and Desiree Sirois are committed to compassionate animal husbandry at Fallen Aspen Farm.

This is Where ‘Pittsburgh's Paul Bunyan’ Would Have Lived

The living emblem of Pittsburgh steelwork, immortalized in a Braddock statue, has been reborn with a titular space in Bloomfield.
Edit Module
Edit ModuleShow Tags


Director and “Mr. McFeely” Discuss “Won't You Be My Neighbor?”

Director and “Mr. McFeely” Discuss “Won't You Be My Neighbor?”

The director of the forthcoming Mr. Rogers documentary sits down with the longtime Mr. McFeely and Pittsburgh Magazine.

Comments

Pittsburgh Teen Chess Phenom to Host Her First-Ever Tourney

Pittsburgh Teen Chess Phenom to Host Her First-Ever Tourney

Chess enthusiast Ashley Lynn Priore hopes to enrich the Steel City’s involvement in one of the most classic and challenging of board games.

Comments


All the foodie news that's fit to blog
Lorelei Will Open in the Former Livermore/Pines Space

Lorelei Will Open in the Former Livermore/Pines Space

The owners of Independent Brewing Company and Hidden Harbor plan to bring a beer hall and cafe to East Liberty.

Comments

An Inclusive Community Breaks the Ramadan Fast at Salem's Market & Grill

An Inclusive Community Breaks the Ramadan Fast at Salem's Market & Grill

The Strip District restaurant draws a diverse community to its nightly ifṭār buffet.

Comments


Not just good stuff. Great stuff.
Best Places to Introduce Children to the Performing Arts

Best Places to Introduce Children to the Performing Arts

When you see a show at one of these organizations, you may enjoy it as much as the children.

Comments

The 4 Best Sports to Try This Spring in Pittsburgh

The 4 Best Sports to Try This Spring in Pittsburgh

Looking to switch up your physical activity now that it finally feels like spring? We found four sports you can play locally that you may never have considered.

Comments


Highmark Stadium Struggles To Accommodate Music Fans

Highmark Stadium Struggles To Accommodate Music Fans

The Station Square venue could be a good place to see a concert. It's not there yet.

Comments

Take a Tricky Trip To Mars at Escape Room 51

Take a Tricky Trip To Mars at Escape Room 51

The new escape room in Pleasant Hills is a great game for newer players.

Comments


Mike Prisuta's Sports Section

A weekly look at the games people are playing and the people who are playing them.
Here We Go? Steelers Have More Than a New England Issue This Time

Here We Go? Steelers Have More Than a New England Issue This Time

At this time last year the Steelers perceived themselves, and rightfully so, as a team that was a mere win over the Patriots away from returning to the Super Bowl. This year, the focus is elsewhere.

Comments

Surprising Pirates Proving to be an Acquired Taste This Season

Surprising Pirates Proving to be an Acquired Taste This Season

For the time being, at least, fans continue to send owner Bob Nutting a message wrapped in apathy.

Comments


The movies that are playing in Pittsburgh –– and, more importantly, whether or not they're worth your time.
The 400-Word Review: Solo: A Star Wars Story

The 400-Word Review: Solo: A Star Wars Story

The Star Wars series experiments with telling an origin story, with mixed results.

Comments

The 400-Word Review: Pope Francis: A Man of His Word

The 400-Word Review: Pope Francis: A Man of His Word

The careful documentary is a valuable document of the pontiff's philosophy. As a film, there are issues.

Comments


Everything you need to know about getting married in Pittsburgh today.
Wine Classes Keep the Pre-Wedding Celebration Classy

Wine Classes Keep the Pre-Wedding Celebration Classy

Palate Partners School of Wine & Spirits offers a chance for brides- and grooms-to-be to explore libations before (or instead of) a night on the town.

Comments

He Recovers from Stroke to Officiate Granddaughter's Wedding

He Recovers from Stroke to Officiate Granddaughter's Wedding

It was always Ashley Watkins’ dream to have her grandfather perform her wedding ceremony — but a serious illness almost got in the way.

Comments


Weekly inspiration for your home from the editors of Pittsburgh Magazine
From Milan to Pittsburgh: These are the Kitchen Concepts of the Future

From Milan to Pittsburgh: These are the Kitchen Concepts of the Future

Local interior designer Lauren Levant traveled to Italy for the influential Salon del Mobile show featuring the latest innovations in the furniture and design industry. With an emphasis on quality over quantity, these are the kitchen concepts she says will be making their way stateside.

Comments

Get Creative: Pittsburgh Podcast Inspires 'Girl Bosses'

Get Creative: Pittsburgh Podcast Inspires 'Girl Bosses'

Thinking about starting a creative business but don't know where to start? From photography to interior design, Gamechangers, the new podcast from local textile designer Savannah Hayes, gives a behind-the-scenes look at the design industry from the female perspective.

Comments