Healthy Holiday Eating Tips


Traditional holiday food — such as turkey, mashed potatoes, green bean casserole, pumpkin pie, wine and all the fixings – contains an astounding 2,500 to 3,000 calories and 229 grams of fat per serving. That’s more calories and fat than adults should have in an entire day.

No wonder the average American gains one to two pounds over the holidays. More troubling, most of us never lose that extra weight, says Leah Groppo, R.D, a nutritionist with the CardioMetabolic Program located at Mills-Peninsula Health Services. Over the years, accumulated holiday weight gain can lead to diabetes, heart disease, obesity and more.

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Get a Vitamin Boost Through Food

Colorful fruits and vegetables

Instead of taking supplements, look to healthy foods to boost your vitamin intake. Start with these four simple tips from Debbie Kurzrock, a registered dietitian at Mills-Peninsula’s Dorothy E. Schneider Cancer Center in San Mateo. Read More

Vitamin Supplements: Yes or No?


Half of all Americans take vitamin supplements, according to a recent Gallup poll. But are vitamins in pill form really good for you?

“Most adults with a balanced diet don’t need to take supplements,” Tarini Anand, M.D., a Mills-Peninsula internal medicine doctor, says. “In fact, a variety of natural foods, rather than supplements, is the best source for getting all the vitamins, minerals and nutrients you need to stay healthy.” Read More

Natural Vitamin Recipe: Carrot Apple Slaw with Cranberries

Carrot Slaw Dish

One of the best ways to boost your vitamin intake to stay healthy is by eating a variety of natural foods. Try this recipe loaded with natural vitamins from The Longevity Kitchen, by Rebecca Katz, M.S., a book Debbie Kurzrock, a registered dietitian at Mills-Peninsula’s Dorothy E. Schneider Cancer Center in San Mateo, recommends regularly to her patients.


Got Calcium?

Calcium is an essential nutrient not just for your bones, but also for your muscles and brain.

This mineral helps your nerves carry messages from your brain to the parts of your body. It helps your muscles move. And, of course, it’s a critical building block for strong teeth and bones.

Yet most Americans – children and adults – don’t get enough calcium in their diet. Many people turn to supplements, but research shows they don’t give your body the same protection as calcium from food. In fact, they can increase your risk for kidney stones and in some people may slightly increase the risk of heart attack.

What should you do? First, understand how much calcium you really need for your age and stage in life. Then, start adding foods high in calcium – low-fat milk, yogurt, hard cheeses and greens such as collards – to your daily meals.

calcium info graphic

Three Tips for Building Strong Bones


The secret to strong bones? It’s not just about boosting calcium.

Nine million Americans have osteoporosis and 48 million more are at risk of getting the disease, according to the National Osteoporosis Foundation. Calcium helps strengthen bones, but many Americans, particularly women, don’t consume enough of this essential nutrient. So it’s no surprise that more than 40 million Americans took calcium supplements in 2012.

Natalya Denissov, M.D., a Mills-Peninsula family medicine doctor, says boosting calcium is important, but supplements are not the answer for most people.

“People need to make sure they get enough calcium, especially women who are pregnant or post-menopausal,” she says. “But get it from food, not a pill.” Read More