Q: I have felt for some time now that I am addicted to food. I know that sounds stupid since we need food to live, but I feel like I can't say no to food and my life revolves around it. I feel like an addict.

I started dieting and exercising about a week ago, and every day is a struggle not to just grab something and eat it until I'm stuffed.

I realize I need to make a lifestyle change and I need some support. When I talk to my friends about struggling with dieting and saying no to sweets, they seem to sympathize but I don't think they get it.  

I think I need professional help, but as a single mom, I simply don't have the time. I really do want to be healthy-for me and my baby. I don't want her to grow up like me. Any advice would be great.

--marie1st

A:  I'm glad you are reaching out for help. You really do need it - and you're not alone. We all struggle with saying no to food, in different degrees. Yes, we are all "food addicts" because we have to eat, you need some strategies to get some structure in your eating, and become what's called a "mindful eater". You always want to think before you eat. Eating is both about the food and the behavior related to it. While I am sure you know an apple is a better choice than a slice of apple pie, it's a real struggle for you to resist. So, I'd suggest you join a structured program on-line, like Weight Watchers, with a lot of 24/7 support (there is a fee). Or, at no charge, is Overeaters Anonymous, that works for some people. One thing for sure - you can't do this by yourself, to get started.

Q: How long does it usually take to get pregant after being on birth control? I have been on birth control for 8 years, non-stop, and off it for about a month now. Also, I haven't started my period this month; it should have started on the 2nd.

My mom would always say that once she went off of birth control she would become pregnant. And my sister became pregnant while on birth control. I don't know if my family history is relevant, but wanted to add it anyway. What do you think?

A: Hi there! When it comes to birth control pills and the time it takes to get pregnant, everyone is VERY different. After 8 years without a break, your body is readjusting. Many women do not start their periods regularly for several months. If you do not start a regular period within 4-6 months, you should visit your gynecologist for a medical evaluation.

Mother Nature doesn't look at a couple of months either way as a big deal. So, even if your family had a different experience, you're not far from them right now. Don't worry - really!

Stress and worrying can help put off a period, which you don't want. Just relax, and let nature take its course. Let me know how you are doing, and if you have any more questions!

Q: I am 42 years old. My workouts consist of 5 days of cardio (45-60 min), 2 days of strength plus cardio/strength combo. I also follow Weight Watchers points.

It seems that my scale is either staying the same 122 lbs (5'4") or less but my pants are getting more snug. How can this be? Is my body changing? Is my weight being distributed differently as I get older? I am so baffled and very frustrated.

Hopefully someone can shed some light on this.

A: Hi! You'd be amazed how common your problem really is - doing everything right, but your pants are snug! First, congrats on your mental focus, and ability to stay on track with both eating and exercise. Even staying the same weight takes a lot of effort - just "not gaining" is success, as you're avoiding "weight creep" so often seen in anyone over the age of 35.

You don't say what kind of cardio or weights you're doing, but some people gain more muscle mass in the lower body - particularly the thighs (where there are several large muscle groups). As a general rule, if you're doing a lot of lunges, and squats for leg strength with weights , you might want to rethink that set of exercises.

Also, for the cardio - the step machine sometimes "bulks" up the lower body for many women - and you might want to consider the elliptical or bike, or the treadmill in the mix.

For the most personalized opinion, I'd suggest having one or two sessions with a trainer or exercise physiologist to review your current plan, and learn how to tweak what you're doing to tone without too much muscle buildup. Your aim, it sounds like, is to be proportioned.

Keep up the good work - you're doing great. Let me know how you are doing!

Q:My husband is training very hard for a cycle race. He is generally fit and has very little body fat. His diet is balanced, including lots of vegetables and a reasonable amount of meat.

After his intense training sessions, he has sugar cravings that are only satisfied after he eats a LOT of candy. I'd like him to replace the candy with something else. What is the best thing to eat after a long exercise session? He says he burns about 2,000cal per session.

A:Thanks for a GREAT question. Your husband is a very robust execiser - and needs a lot of recovery energy. While there's nothing wrong with a little bit of candy (except for cavities) a better choice would be 100% orange juice (loaded with potassium which is good as well), or other 100% juice, and dried fruit, which is nature's "candy".

Juice is not usually a go-to choice I suggest, but in this case, it's a source of sweet, ready calories your husband is looking for. I'd suggest he add some of these items, as well as some candy, if he really enjoys it.

You might also suggest he eat some lean protein, to refuel his muscle mass (amino acids are the building blocks of protein). While not sweet, it's an important nutrient to consume after exercising. How about a peanut butter and banana sandwich?

Let me know how this works out for you!

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: I had my 3-month-old son swaddled last night in addition to wearing a footed sleeper because the house was nice and cold. But during the night the air conditioner broke and in the morning it was really warm. The baby had sweated through the swaddle and his skin was cool and clammy (which I know is a sign of heat exhaustion). I immediately unwrapped and undressed him and wiped him down with a damp washcloth. He was very drowsy, but he nursed and didn't vomit. I don't know whether or not to worry. He smiles and nurses while awake, but he is sleeping a lot more today than usual. What should I be looking for to determine if he needs to see a doctor?

A: At 3 months old, you should feel comfortable calling your pediatrician for any concerns. You certainly sound like you are on the right track with your instincts and actions. Your baby was feeding, and drinking fluids - both of which are good. If your baby's behavior is back to normal - including the standard pattern of a wet diaper (an index of water balance), it sounds as if you've solved the problem. Babies eat, sleep, and soil their diapers - all of which are perfectly normal.

If these are different, you'll always want to make a call. The drowsiness could be connected or not. I'm not a pediatrician, but I would certainly phone your doctor, to make sure that there are no other steps you need to do, or if you need to bring the baby in for a visit.

A big mistake many new mothers make is to not "bother" the pediatrician. Most practices have call in with the doctor at particular times, but you should always feel comfortable calling your doctor's office. No question is too small, if it is important to you.

Q: I am 48 years old and in very good health. I follow an eating plan that includes fruit, veggies, lean meats, whole grains and good fats. 

Q: My cholesterol is extremely high, but I don't want to take the medicine used in lowering it. I am trying a vegetarian diet, and walking four to eight miles a day. I was told that taking extra Niacin would also help bring down my cholesterol. Do you know if there is any scientific proof of this?

A:While Niacin can lower triglyceride levels, and may raise HDL (good cholesterol), it's important to talk with your doctor about prescription niacin, which is sometimes combined with other medications. Steer clear of over the counter niacin supplements to self-medicate without professional advice. While Niacin is in the B vitamin family, when used in high doses, it acts like a medicine. 

It's important that you know that cholesterol comes from two sources: what you eat and how much your liver produces. You only have control over what you eat - and you can't control, with diet, how much your liver is producing.

A vegetarian diet is a healthful one for a lot of reasons, and if you are controlling your saturated fat intake (limiting animal products, including full fat dairy and whole eggs) you are on the right track, from the dietary point of view. Many people cut way back on their dietary saturated fat and cholesterol, and still have elevated blood cholesterol.

Depending on your own numbers, I'd suggest talking to your doctor about non-prescription and prescription options. Some people respond to phytosterol treatment (plant compounds that can help lower cholesterol) found in pills, or "supershots" (a fortified yogurt drink), while others need a small dose of a prescription medication. Good luck - and let me know how you are doing!

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

A: I was wondering what kind of chocolate is good to eat while in a diet? I read that Dove dark chocolate was okay to take in -- is that true? I lost 11 lbs in just 4 months, but I don't think that's good enough, so I add a 15-minute ab workout plus what I've been doing for the past months.
-- mmm_crystal5

Q: You are right on track with your efforts - and you raise some VERY important questions that most women need help with.

When it comes to chocolate, the best kind when you are watching your weight is anything in a small portion! Seriously, it's calories in and calories out when it comes to losing weight. Chocolate CAN be a smart indulgence, IF you choose a monitored portion. First, only eat chocolate if that's a treat food that you like - the health benefits to dark chocolate come with eating nearly a quarter of a pound every day, so don't think you're choosing a "health food" in your small portion!

Dark chocolate does contain more antioxidants than milk chocolate, but when we're talking about a chocolate "treat", you need to pick what tastes best to you. Dove dark, in individual pieces is a good choice, but there are a number of other varieties that you can select. You might look for pre-packaged serving size of 100 calories, or even less (some are 80 cal). You might also try low calorie hot chocolate (25-50 calories per packet), or a frozen low-calorie item like a Fudgscicle, or similar products made by Weight Watchers, Skinny Cow, and other companies.

Your rate of weight loss is FABULOUS. At about 3 pounds a month, you're more likely to keep it off, than more rapid weight loss. Most people don't realize that a weight loss of about 1/2 a pound a week - 2 pounds a month is considered true success!! Yes, it's more than good enough! Adding some abs work is a plus - and I'm glad you're finding it enjoyable. When it comes to exercise, it you enjoy it, you're more likely to stick with it!

Continued success - you're doing great! Let me know how you are doing!

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: Because of my living situation (no stove or microwave), I eat broccoli most days of the week, if not every day. I mainly eat it raw-- broccoli tacos, broccoli florets. I also put it just about everything I eat. TMI Alert : Since I have GI issues, including ulcerative colitis, I usually try to notice what's going on with my stools, the color especially. I ate broccoli daily for months this year without any green color. However, about a week ago it just started to change color.

I started eating broccoli about 10 years ago. High blood pressure and heart disease made me decide to try it. Am I overdoing it? I actually really like it now, and don't want to give it up. Any suggestions?

A: Hello! You raise a VERY important question.....that stool color is one marker of good health. Since you have a variety of digestive issues, it's most important to follow up with your doctor regularly to make sure your nutrient needs are met, regardless of stool color. I would suggest taking a daily multiple vitamin/mineral supplement (100% of the recommended daily intake, RDI) as good "insurance".
 

A "green" stool often is a sign of faster transit time through the digestive tract, but can be caused by a variety of factors. If this is occurring frequently, you should telephone your doctor.

While it's great that you like broccoli - it's nutrient dense, fiber rich, and has anti-cancer properties - and you can't over do it, you might want a little more variety, and get a greater variety of nutrients. Any colorful vegetable is a good option - and try some fresh fruit, if it agrees with your digestive tract. The other vegetables in the broccoli "family", called cruciferous vegetables, are cauliflower, brussel sprouts, and cabbage.

So, enjoy your broccoli, and try to be a more adventurous vegetable and fruit eater. You can also rotate raw and cooked varieties of any fruits and veggies....

Good luck, and let me know how you are doing!

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: Do you believe that eating late at night causes weight gain?

A: GREAT question - and a lot of confusion about this topic. Eating at night does not cause weight gain - eating too many calories at night (or any other time during your waking hours) is what packs on the pounds. Many people do well with 3 meals, and 2 snacks each day - calorie controlled to keep you around a total of 1400-1600 calories (for weight loss - it varies for each individual). While some people eat dinner, and are "done" for their eating day, many people like an evening snack.

I always advise people to allow for around 200 calories in the evening, if this is a time that you'd like to eat - but pay attention to the calories! Where "night eating" gets a bad rap is that many people skip meals, get overly hungry in the evening, and eat all night. That's not what we're talking about.

If you like to eat in the evening, pre-plan your snack for that time of day. Good luck! Let me know how you're doing!

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Q: My daughter is 13-years-old and has decided to be a vegetarian. My friend said she was too young to eat much tofu - because it has too much estrogen in it! Is this true?

Do you have any other tips for her to follow? She doesn't like many veggies, and thus ends up eating a lot of carbs/fats.

A: Many teenagers - just like your daughter - experiment with their food choices, and opt for a "vegetarian" diet. This means different things to each person. Soy products are an excellent source of heart-healthy protein, and tofu, edamame, and other soy products should be encouraged. Soy does act as a very weak estrogen, but this is not a health minus for a young, healthy teenager (for those with a history of breast cancer, and estrogen sensitive tumors, a chat with the doctor is a must-do). As with any kind of diet, moderation is key.

You'll want to encourage your daughter to include dairy products - as she needs calcium-rich foods to support active bone growth. Skim or low-fat milk, low-fat cheese and yogurt are all important. While you can get calcium from dark green veggies, she'll need multiple cups of foods like broccoli to meet her calcium need without dairy products. Plus, eggs are a great source of protein as well. It's also a good idea for your daughter to take a daily, multiple vitamin (100% of the daily recommended intake - no super vitamins!) to round out her needs. Plenty of fruits, veggies, and some whole grains should round out her eating plan.

Let me know how your daughter is doing with her new eating strategy!

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: After some extensive allergy testing (intra-dermal prick testing) I was told by my allergist that I have several food allergies. I had an especially strong reaction to all yeasts and molds, but I had mild reactions to several other foods. In fact, I tested positive for mild allergies to so many foods that I'm not confused on how I should proceed. The foods included milk, soy, corn, tomato, garlic, onion, egg, wheat and tea. The allergist told me I should try to avoid these foods. I travel extensively for work and the idea of trying to avoid all of these foods is overwhelming. I've ignored the situation so far -- is this harmful to my health? I do avoid milk because it makes me very sick and gives me a rash, but what should I do about all the rest of these "mild" allergies?

--Rachels2009

A: You're on the right track with your views on food allergies. While you have been tested extensively, a response doesn't always mean it's a specific problem for you that your body can't handle (just less well - and you might not get symptoms). Dairy products are a problem - and you avoid them. That's a real cause and effect.

It's going to be nearly impossible to avoid every compound on your list, and eat in the outside world. While the allergist gave you sound advice, let him/her know you are symptom free when you consume many of the others - and whether it's any potential danger to your health. Think of people with allergies to all kinds of grass/plants/etc...They don't stay indoors all day, they modify their behaviors to limit exposure.

You need a plan to live in the real world. Check with your primary care doctor for a second opinion to your allergist.

Let me know how you are doing!

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: I'm a vegan so nutritional yeast is a normal part of my diet. However I have a friend who is always researching food (mostly Crohn's Disease) and she thinks that nutritional yeast could be dangerous for women. I don't use more than a tablespoon or two in a day. Is there any medical reason to think she's right and I should be cautious about how much nutritional yeast I use?

A: Everyone is different, but it sounds like you're doing fine with nutritional yeast, and I'd keep taking it. For those with digestive and bowel problems (and even sometimes without), nutritional yeast can be a problem, as it is often associated with excessive bloating and gas. You don't seem to have any issues with it, so in your case, it's a fine nutritional supplement.

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Q: I started menopause about 6 months ago, it's affected my weight. What sort of diet should I follow to get my weight down?
--nats8

A: Hi there! Most women find weight gain an even bigger struggle at menopause. This whole "change of life" - which by the way is a normal part of a woman's lifecycle - means that there's a lot of hormonal changes, as well as lifestyle changes (like the "empty nest", aging parents) that all can influence weight. From the biology side, hormonal changes can stimulate appetite, and also cause interrupted sleep (fatigue can make you overeat). From the behavior/lifestyle side, we often overeat from boredom, stress, mental fatigue, as well as cut down on activity, both which promote weight gain.

The good news is that studies show weight gain is NOT something that needs to occur with menopause. You can take control - and here's how.

First, keep a food record to look at your eating patterns. Aim for regular and consistent, structured eating - 3 meals a day and one or two snacks. You want to be in the 1400-1600 calorie range for starters. A realistic goal for a mid-life woman is about a 1/2 to 1 pound a week of weight loss. To lose a 1/2 pound a week (2 pounds a month) you need to trim about 250 calories a day (from both eating and exercise).

Q: I just want to know what can I do to lose my belly fat without losing weight anywhere else?
 -smileyj2009

A: You'd be surprised how many people ask this question - it's a great one. Since it's not pounds you need to lose, it's time to focus on your muscle tone in your "core" (that's stomach and back). First, check your posture - standing up straight forces you to start working those abdominal muscles. It takes a lot of practice to do this. There are 3 sets of "stomach" muscles (abdominals). Check out a magazine like "Fitness" of "Self" for some easy ab exercises, or rent a DVD. If you can, get a session with a trainer at a local gym, to learn a set of exercises for you, and to learn proper form.  While you don't want to lose pounds, you'll want to minimize "bloat" that sometimes is confused with belly fat - so limit your salt intake from all sources (limit processed foods and nix the salt shaker).

The great thing about exercise is that you start to see results relatively quickly - within a couple of weeks. That really helps to keep you connected to your exercise plan.

Good luck! Anyone else have some suggestions for getting rid of belly fat?

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: My doctor looked through my file and told me that the lab work I have had over the last few years has put me one point away from a diagnosis of diabetes. For more than 30 years, I have been thinking I had hypoglycemia. I haven't been able to go more than a few hours without eating for most of my adult life.

I don't know how to eat. Now that I know my blood sugar is high, I think I probably need to makeover my overall diet. I don't need recipes, just ideas of what foods are good, especially for grabbing in between meals. --noelani2

A: You are very attentive to your health changes, and a good first step is a complete review of your symptoms with your doctor, to try to piece together what specific illnesses are connected to your symptoms.

The best diet for prediabetes (and also for weight control) is one that is rich is fruits and vegetables, whole grains (fiber rich starches), lean protein, and plenty of water. You'll want to limit sugar/fat treat foods, that add extra calories, and cause your blood sugar to yo-yo. It's also important to schedule regular meals and snacks in moderate portions.

After you visit your doctor, who can establish whether you have prediabetes or diabetes, you can ask for a referral to a registered dietician or nutritionist for help with an eating plan that meets your needs. Plus, visit your local bookstore for a volume published by the American Diabetes Association for some specific information on eating with diabetes.

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: I don't drink that much diet coke; however, I saw a nutritionist and she said it's loaded with sodium and bad for you.  How much is too much?  I'm 64 and want to lose about 20 lbs. Help!

A: The battle of diet sodas continues - and there are loads of opinions on this. Here's the truth, based on scientific study. Diet soda CAN be a useful tool. There are no health negatives, but it is your choice, and as with any foods or beverages, moderation is key. If it doesn't agree with you, don't drink it. It's as easy as that. While water is optimal for hydration, or seltzer, many people want something fizzy, without the calories. You don't want to use diet soda to replace a skipped meal, but added to your daily schedule, 20 ounces or so, can be a big help. At 64, your metabolism has slowed somewhat, compared to your 30s, about 5% a decade. So, saving calories from liquids can be a big help. It sounds like you are an occasional user. So, enjoy!!

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: I am petite, 5'2, 106lbs, and thin all over except a little bit of fat on my stomach. I've decided to get back in shape, and want to run to get my heart pumping, and for my cardiovascular health. I'm not running to lose weight, so my dilemma is, how much should I eat if I start running so that I don't lose any weight?

A: While your weight and height put you in the "healthy" range of BMI (body mass index), that's only part of the story. It's great that you want to do some aerobics - like running - for heart health. An easy calculation for calories and running is to estimate about 100 calories per mile. You actually don't burn as many calories as you might think.

For you, a 3 mile run would be about 300 calories. Or, if you don't know the distance, buy a pedometer, to count your steps - about 2500 steps is a mile (about 100 calories). Best to have a snack 30-60 minutes prior to your run, of about 200 calories or so.

A mixed meal, low in fat, but containing protein and carbohydrates is a great choice - to provide short and long term energy. Something like a banana with a tablespoon of peanut butter on it. Or, a small whole wheat pita bread with two slices of turkey. When you're done with your run, refuel with a glass of low-fat chocolate milk, or a protein-bar containing around 200 calories. It's important for you to determine your calories used in your run, to balance your eating to remain weight stable. Weight change is all about calories in and calories out.

And your little bit of fat on your stomach - you'll likely find that will be helped more with some spot exercises focused on your abdominal muscles, combined with your running.

 

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: My son was just diagnosed with high cholesterol yesterday. His blood pressure was high as well.  He's an active kid, but I do have to watch his sweet tooth. Any tips and ideas on menus and behavior changes would be very much appreciated.  He is a bit overweight, though very active with karate and baseball. I don't want him to be overly stressed about this so I'm still trying to figure out how to go about telling him.  He tends to be a worrier.

 

I also have two other daughters so I know that these changes need to be incorporated into the whole family. We've made small changes but I'm sure there's more to be done...HELP!
--csg0913

 

A: You're on the right track, not wanting your son to be too focused on his weight, but now is the time to make some major lifestyle changes that can really pay off for good health. This always translates into better health for the whole family. You're making some good changes, and small changes over time are the way to go when it comes to health eating. For your son, specifically, you need to determine whether he truly is eating a healthy diet - plenty of fruits and vegetables, lean protein, low-fat dairy, as well as limiting fast food. This kind of eating supports weight control, as well as healthy cholesterol and blood pressure. Plus, quantity counts - even healthy foods have calories. Encourage consumption of colorful fruits and vegetables - which fall into the "unlimited consumption" categories for children.

Also, while it's great that he's in karate and baseball, you might want him to encourage some sustained aerobic activity, like bike riding, or a trampoline. He's also at an age where he'll be having a growth spurt and growing taller - so his weight and height will "even out", as long as he's eating a healthy diet and staying physically active.

Suggest that he (and your other children) come to the supermarket, and look for some new, healthful foods for meals and snacks. Look for some treats, but in single-serving packages - deprivation leads to overeating and sneak eating. Include your children in food preparation, and cooking. It's important to limit consumption of fast food, and processed items, which contain loads of hidden fat, salt, and calories. Good luck!

 

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: Are there any natural supplements that would be helpful for anxiety and/or mild depression during perimenopause? Is it normal to feel high anxiety during this time? Please tell me it won't last 10 years!
--cl-lisacap21

A: Perimenopause is a normal part of life, and every woman is different in how she feels during this period of time - which can be as long as a decade until periods stop altogether (that's menopause). Many women have physical symptoms, behavioral symptoms, or both. The reasons (and the solutions) are both biological and lifestyle-related. You sound like the mental health issues of anxiety are bothering you the most. Changing hormone status can influence mood and sense of well being, including anxiety.

Also, for many women perimenopause is a time major life-change - "empty nesters" with children grown; aging parents; the recognition that it's the end of the reproductive years (not that you want to have another baby!); changing work ambitions and goals. These can all promote anxiety, even without the hormonal changes. Talk to your gynecologist about this, and determine whether prescription medication for anxiety, or hormonal fluctuations might meet your needs. Try to structure your eating and physical activity to be regular - which can sometimes help.

I'd steer clear of over the counter dietary supplements, since they are not approved by the FDA, and are without any documentation of product safety, efficacy, or dosage. While there might be some useful products, you'll have to review very carefully, and seek information from your local pharmacist. Remember, "natural" doesn't always mean safe - arsenic is natural!!

Also, try to set aside some daily time for yourself, for a walk, or a cup of chamomile tea and a magazine - about 30 minutes a day. Think about the reasons for your anxiety, and determine if you need further help in managing your personal life stressors. Sometimes private or individual therapy can be of help, if friends and relatives are not enough support to meet your needs. Good luck - and let us know how you are managing!

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Q: My son is 18 months old and shies away from trying any new foods. His main food to eat used to be mac and cheese and chunked fruit. Now he doesn't even want that anymore.  Some days I'm afraid he will go hungry. Is it normal for little ones his age to be like this? Is there an easy way to introduce new foods?

--motherof2boys09

A: Around 18-24 months, many children are picky eaters, and often it's just a matter of offering new foods - but doing it many times. Studies show that offering foods 7-10 times is sometimes needed for a child to accept it. Plus, think about texture and mouth feel of the foods. Your son likes mac and cheese - so he might like another type of pasta and sauce. Or, a grilled cheese sandwich. Try different colored vegetables - cooked or mashed, and see if he'll try them. Also, if he doesn't have any allergies, a scrambled egg is one of the best sources of protein around. Yogurt, or a smoothie might be a good choice. Don't worry about his picky eating, as long as he continues to grow. Talk to your pediatrician, to make sure he is meeting his nutritional needs. Also, avoid feeding him "by the clock". It's important to feed him when HE is hungry - whether it's mealtime or not. That's when he'll be most receptive to new foods. Carry some foods around that are portable - a banana, for example, if you're at the park, and he's hungry. This can be frustrating, but keep trying different foods, prepared in different ways. Patience counts here, and that's how Brenden will become a more adventurous eater.

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: I have high blood pressure; some days it's scary high. My doctor put me on medications, but I only lasted 3 days before I quit taking them because of the nasty side effects. Are there any alternatives?

-- momtb4

A:"Scary high" blood pressure needs medical attention, and while the medication you started on gave you side effects that caused you to stop, there are other medications available that can help (many people do not tolerate the first blood pressure medication they try!).

It's important to talk to your doctor about managing your blood pressure. Many people ignore high blood pressure, because it's "invisible", but can lead to stroke and other cardiovascular disease when left untreated. Dietary changes can help support health blood pressure, and sometimes a weight loss of just 5-10% of your starting weight can help lower blood pressure. Limit your salt intake, and avoid processed foods, lowering your daily salt intake can also make a difference. Regular physical activity is also important, but you should not make changes in your exercise routine without your doctor's clearance. Bottom line? While lifestyle changes can support a healthy blood pressure, only a visit to your doctor can determine the best combination of medications, eating, and activity to effectively control your blood pressure, for life.

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: Can I make any changes to my diet (either full time or just at certain times of the month) that could be helpful in reducing or eliminating PMS symptoms?
--beckeyp

 A: Hormonal changes contribute much to the mood and food preference changes many women experience. While cutting back on salt is a health-promoter all the time, it can be particularly helpful to relieve symptoms of bloating and swelling that commonly occur.

Eliminate the salt shaker, and skip the canned and dried soups and deli meats, along with most processed convenience foods. Watch out for condiments, which are often loaded with salt. While there is a connection between certain nutrients and brain chemistry, this does not yet translate to specific foods that can reliably moderate mood changes.

The best diet for brain health is one with abundant fruits and vegetables, lean protein, and some heart healthy fat. Regular mealtimes and planned snacks help to offset some of the extra hunger signals that can occur during PMS. The notorious food cravings that some women experience can be addressed with calorie-controlled single portions of the desired food. Whether it's dark chocolate, a salty or crunchy snack, or a smooth and creamy food, satisfying the urge with a small serving in a controlled manner is the most effective way to manage food cravings. Plus, regular moderate exercise--like a brisk walk--often helps symptoms like irritability, lack of energy, and excess hunger. Several small lifestyle changes often relieve symptoms. For some women, lifestyle changes alone may not be enough; seek your doctor's advice if your symptoms interfere significantly with your daily routine.

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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.

Q: For whatever reason, I have been craving salads lately. I add tomatoes, carrots and cucumbers to lettuce and top it with a crunchy salad topping and dressing. Is there anything else I should add to it to make it a better pre-run food?
--Jules983

 A: Salads can be a great pre-run choice, as a good source of carbs and fluid (veggies are mostly water), but it's important to round out your mix of nutrients for sustained energy. For protein, try adding a handful of lean protein (like turkey or tuna), some low-fat cheese, chick peas or other canned beans. For a crunchy topping, use sunflower seeds and mixed nuts, but skip the bacon bits. Adding some dried fruits, like craisins or raisins boosts your carb intake for quick energy. Keep your fat intake modest by choosing a low-fat or non-fat dressing, or make your own using extra virgin olive oil for added flavor (1 tablespoon olive oil and 2 teaspoons red wine vinegar per salad).

Ask Madelyn a question and look for her answers every week on HealthBeat
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Madelyn H. Fernstrom, PhD, CNS, is the iVillage Health Editor-at-Large, Diet & Nutrition Editor for the Today Show and the Founder and Director of the University of Pittsburgh Medical Center's Weight Management Center.