Angie Harmon - Women's Health Experience

women s 

s p r i n g 2 0 1 1 

health today 

9 

numbers to 

remember 

Healthy-eating tips 

Angie 

Harmon 

keeps on moving see page 10 

Banish 

bone 

disease 

Manage 

those 

migraines 

How 

calorie-savvy 

are you? 

Take our quiz 

on page 24 

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2139 Auburn Avenue 

Cincinnati OH 45219 

non-profit org 

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in this issue... 

S p r i n g 2 0 1 1 

>> Features 

14 

Healthy eating 

by the 

numbers 

3 Put up a fight 

Stop colorectal cancer before 

it starts 

4 Upping the odds 

Helping cancer survivors 

conceive 

5 Cold, allergies or 

sinusitis? 

8 A spoonful of sugar 

Help the medicine go down! 

10 Getting back to busy 

Angie Harmon won’t let an 

injury slow her down 

16 Managing migraines 

Tame the painful beast 

20 Cold sores, canker 

sores, oh my! 

21 Bone up on 

osteoporosis 

22 Is this habit unhealthy? 

The truth about excessive hand 

washing, nail biting and other 

habits 

>> Departments 

2 LETTER FROM THE FOUNDER 

Get going! 

6 HEALTH HEADLINES 

What’s making news 

in women’s health 

24 

Take our 

calorie quiz 

© istockphoto.com/Okea/Bluestocking; © 2011 Thinkstock 

9 SEX & GENDER MATTERS 

Big pill, big rewards 

The benefits of calcium 

14 HEALTHY BITES 

Healthy eating by 

the numbers 

18 HEALTHY MOVES 

Intimidated by the gym? 

Smart solutions to help you get fit 

24 HEALTH SMARTS 

Take our calorie quiz 

22 

Is this habit 

unhealthy? 

18 

Intimidated by 

the gym? 

www.womenshealthexperience.com 

1

LETTER FROM THE FOUNDER 

women s 

health today 

Dr. Karram and his wife, 

Mona, are the founders of the 

Foundation for Female Health 

Awareness, a nonprofit 

organization dedicated to 

improving women’s health by 

supporting unbiased medical 

research and educating women 

about their health. 

2 2 women’s health today 

Get going! 

>> I hope we’re all enjoying milder 

weather by the time this issue of Women’s 

Health Today reaches your mailbox. Maybe 

you’re even dreaming of that new spring outfit or 

looking ahead to swimsuit season. Just remember 

that looking good is only one benefit of staying 

fit. It’s your health, of course, that benefits the 

most from getting and keeping a fit body. As 

always, the best approach to a fit body is a combination 

of healthy eating and exercise. If you’re 

“Intimidated by the gym?” (see page 18), we have 

some tips to get you out and moving. For a delicious 

meal after your workout, find our vegetarian 

paella recipe on page 15, along with plenty of 

healthy-eating tips. Then test your Health Smarts 

on page 24 with our calorie quiz. 

A serious issue 

Millions of women in the United States suffer 

from migraine headaches. If you’re one of them, 

you’ll want to read our article on page 16 to learn 

about triggers, prevention and treatment. Experts 

suggest a two-pronged approach for dealing with 

migraines: preventing them by controlling certain 

triggers, and lessening the pain when a migraine 

can’t be avoided. You’ll be glad to know that there 

are plenty of therapies available, so there’s no 

need for you to feel this pain. 

We aim to cover a variety of healthcare topics 

in the pages of Women’s Health Today. If there’s 

a specific healthcare topic we haven’t covered 

that you’re interested in, please let us know. In 

the meantime, enjoy the longer days and milder 

weather! 

Mickey M. Karram, MD 

PRESIDENT AND Co-Founder 

Foundation for Female Health Awareness 

the magazine of 

the foundation for female health awareness 

Founders 

Mickey M. Karram, MD / Mona Karram 

National Advisory Board 

Linda Brubaker, MD, Professor of Obstetrics and Gynecology, 

Urogynecology Urology, Loyola University Chicago Stritch School 

of Medicine; Co-Director, Women’s Pelvic Medicine Center, 

Loyola University Medical Center 

Vivien K. Burt, MD, PhD, Associate Professor of 

Clinical Psychiatry, The David Geffen School of Medicine at UCLA; 

Founder and Director, Women’s Life Center, 

UCLA Neuropsychiatric Institute and Hospital 

Vivian M. Dickerson, MD, Associate Clinical Professor of 

Obstetrics and Gynecology, University of California Irvine; 

Director, Division of General Obstetrics and Gynecology, UCI 

Medical Center; Director of UCI’s Post Reproductive Women’s 

Integrative Health Center 

Tommaso Falcone, MD, Professor and Chairman, Department 

of Gynecology and Obstetrics, The Cleveland Clinic Foundation; 

Co-Director, Center for Advanced Research in Human 

Reproduction and Infertility 

Sebastian Faro, MD, PhD, Clinical Professor of Obstetrics and 

Gynecology, Women’s Hospital of Texas 

Nieca Goldberg, MD, Assistant Professor of Medicine, 

SUNY Health Science Center, Brooklyn, New York; 

Clinical Assistant Professor of Medicine, New York University 

Thomas Herzog, MD, Professor of Clinical Obstetrics and 

Gynecology, Columbia University College of Physicians and 

Surgeons; Director, Division of Gynecologic Oncology, Columbia 

University Medical Center, New York 

Barbara Levy, MD, Medical Director, Women’s Health & Breast 

Center, St. Francis Hospital, Federal Way, Washington; Assistant 

Clinical Professor of Obstetrics & Gynecology, Yale University 

School of Medicine; Assistant Clinical Professor of Obstetrics and 

Gynecology, University of Washington School of Medicine 

Wendy l. wright, ARNP, FAANP, Adult/Family Nurse 

Practitioner; Adjunct Faculty, Fay W. Whitney School of Nursing, 

University of Wyoming 

The Christ Hospital STAFF 

President and CEO Susan Croushore 

Chief Business Development Officer Victor DiPilla 

Chief Hospital Officer Deborah Hayes 

Chief Strategy and Mission Officer Heather Adkins 

Chief Medical Officer Berc Gawne, MD 

Editor Arin Kraemer 

customer service 

For more information about services at 

The Christ Hospital, please contact Arin Kraemer at 

arin.kraemer@thechristhospital.com or 513-585-3945. 

For a free subscription to Women’s Health Today, call 

513-585-1000 or visit www.TheChristHospital.com/WHT. 

Women’s Health Today is published four times a year by 

The Christ Hospital, 2139 Auburn Avenue, Cincinnati, OH 45219, 

in conjunction with the Foundation for Female Health Awareness, 

PO Box 43028, Cincinnati, OH 45243. This is Volume 7, Issue 2. 

© 2011 by The Christ Hospital and the Foundation for 

Female Health Awareness. All rights reserved. 

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The information contained herein is not a 

substitute for professional medical care 

or advice. If you have medical concerns, seek the 

guidance of a healthcare professional. 

Women’s Health Today magazine is part of 

Women’s Health Experience, the flagship program of the 

Foundation for Female Health Awareness. Women’s Health 

Experience is a unique initiative aimed at connecting women 

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© 2011 Thinkstock 

Put up a 

fight 

Stop colorectal cancer 

before it starts 

By Janice Rafferty, MD 

>> Colorectal cancer (cancer of the colon or 

rectum) is the second leading cause of cancer 

death in the United States. But researchers suggest 

that most colorectal cancer cases and deaths can be 

avoided with regular screening. 

Exam time 

Early detection of any abnormal cells allows for 

prompt treatment, making preventing and curing colorectal 

cancer more likely. If you’re in good health and have 

no known risk factors, the American Cancer Society 

recommends that you be screened for colorectal cancer 

beginning at age 50. African-Americans should start at 

age 45 due to a trend toward earlier development of polyps. 

Your physician will help determine which screening 

is best for you, which can include anything from a stool 

exam to a gastrointestinal tract X-ray or a colonoscopy. 

Treatment choices 

If you’re diagnosed with colorectal cancer, your 

treatment will depend on the size, location and extent 

of the tumor found and your general health. 

> Surgery to remove the tumor is the most common 

treatment. Generally, the surgeon removes the tumor 

along with part of the healthy colon or rectum and any 

nearby lymph nodes. In most cases, the physician can 

reconnect the healthy parts of the colon or rectum. 

> Chemotherapy may be used to destroy any cancerous 

cells that remain in the body after surgery, to control 

tumor growth or to relieve the disease’s symptoms. 

> Radiation therapy uses X-rays to kill cancer cells. It’s 

most often used for patients whose cancer is in the 

rectum. Physicians may use radiation therapy before 

surgery to shrink a tumor or after surgery to destroy 

any remaining cancer cells. 

> Biological therapies, also called immunotherapies, 

are used to repair, stimulate or enhance the immune 

system’s natural cancer-fighting abilities. The therapies, 

usually given by injection, may be used after surgery, 

either alone or combined with chemotherapy 

or radiation treatment. 

Colorectal cancer risk factors 

You may have an increased chance of developing 

colorectal cancer if you: 

• are over age 50 

• have had certain types of polyps 

• have a close family member who had colon cancer 

diagnosed before age 60 

• have had colorectal cancer that was completely 

removed 

• have long-standing chronic ulcerative colitis or 

Crohn’s colitis 

• are physically inactive 

• eat a diet high in red meats and processed meats 

• are overweight 

• smoke or drink alcohol heavily 

• have diabetes WHT 

Get screened! 

Talk with your physician about the best time to get screened 

for colon cancer. If you need a doctor, call our physician 

referral line at 513-585-1000. To learn more about colon 

health, visit www.GetHealthyCincinnati.com. 

>> Janice Rafferty, MD, is a board-certified colon and rectal surgeon with The Christ Hospital. 


3

Upping the odds 

Helping cancer survivors conceive 

By Steven R. Lindheim, MD, MMM 

>> It’s not the first thing most treatment, be sure to talk with your 

of us think about when we 

physician about your options before 

hear the diagnosis is cancer. undergoing treatment. 

But for those who want to have > Sperm banking (sperm freezing): 

children, fertility preservation is an The sperm is processed in the laboratory, 

frozen and stored for future 

important part of cancer treatment. 

Chemotherapy, radiation or the use by intrauterine insemination or 

cancer itself can significantly 

in vitro fertilization (IVF). 

decrease a patient’s chances of > Egg banking (egg freezing): 

conceiving a baby. But fertilitypreserving 

options are available. If mental technique, egg banking is an 

Although still considered an experi- 

you’re faced with a cancer diagnosis innovation that has resulted in the 

and plan on having children after birth of more than 900 babies worldwide 

to date. This new technology 

allows women to bank their eggs and 

alleviates the need to immediately 

identify a sperm source. 

> Embryo banking (embryo freezing): 

A woman’s eggs are retrieved and 

inseminated with sperm in the lab 

to produce an embryo for future use 

through IVF. The resulting embryos 

are frozen and stored until she’s in 

remission and healthy enough to 

become pregnant. 

> Ovarian tissue freezing: Also 

considered experimental, all or part 

of one ovary is removed by laparoscopic 

surgery. The ovarian tissue is 

usually cut into small strips, frozen 

and stored. It’s transplanted back 

into the body after treatment. 

> Surgical transposition: When the 

targeted radiation treatment area 

is in the pelvic region, the ovaries 

are moved, often during an outpatient 

laparoscopic procedure. It’s 

still unclear if ovarian transposition 

increases the number of live births, 

but data suggest that about half the 

women who undergo the procedure 

start menstruating again. 

> Medical suppression therapy: A 

woman receives monthly hormone 

shots, starting a couple of weeks 

before chemotherapy or pelvic radiation 

therapy begins, to trigger her to 

go through menopause for a short 

time. The hope is that reducing 

activity in the ovaries will decrease 

the number of eggs that are 

damaged, and as a result, lower 

the risk of infertility. WHT 

Reproductive 

help is here 

The Christ Hospital is a member of the 

Oncofertility Consortium (through the National 

Institutes of Health), a national initiative made 

up of more than 50 collaborating sites designed 

to explore the reproductive future of cancer 

survivors. Our patients have access to the latest 

reproductive technologies and fertility preservation 

research. To learn more, call 513-585-2372. 

>> Steven R. Lindheim, MD, MMM, is medical director of Reproductive Health at The Christ Hospital. 

4 women’s health today

Cold, allergies or 

sinusitis? By Collin Burkart, MD 

>> Which is it? Paying careful attention to your 

symptoms may help you and your physician distinguish 

between the three so you can get appropriate treatment. 

The common cold 

Every year, Americans suffer from about 1 billion 

episodes of the common cold. Most colds have many 

symptoms, including sore throat, nasal congestion, 

runny nose and cough, which rarely last more than 

10 to 14 days. If symptoms persist, then the cold may 

have developed into acute sinusitis, or sinus infection. 

The common cold will go away on its own without the 

use of antibiotics more than 98 percent of the time. 

Allergies 

Allergy symptoms can be similar to those of the 

common cold, but people rarely feel as sick, and the 

symptoms usually recur in the same seasons each year. 

Key warning signs that your symptoms are not from 

your allergies include fever, body aches, yellow or 

green nasal discharge and malaise. 

Sinusitis 

Sinusitis is swelling and infection in the paranasal 

sinuses, the air-filled bony cavities around our head and 

face. When the openings that lead from the sinuses into 

the nose get inflamed or infected, mucus and bacteria 

may back up and cause sinusitis. Facial pain and pressure 

and dental pain are among the most common symptoms. 

Sinusitis is relatively uncommon compared with the 

common cold: Only about 1 percent to 2 percent of 

common colds result in sinusitis. Sinusitis may go away 

on its own but will usually require antibiotics and other 

medications such as decongestants. Saline irrigation and 

nasal steroids are also helpful in treating sinusitis. 

Stop sniffling! 

To learn more about respiratory health and sinusitis, visit 

www.GetHealthyCincinnati.com or call 513-585-1000. 

Chronic sinusitis 

People who suffer with recurrent episodes may 

have chronic sinusitis. Traditionally, there were two 

options to treat this condition, antibiotics or sinus 

surgery, which calls for bone and tissue removal to 

open blocked passageways. Although this surgical 

technique can remove the diseased tissue and has been 

shown to be effective, it can also leave behind scarring. 

A newer, less-invasive outpatient approach available for 

certain patients, Balloon Sinuplasty, is quick and practically 

painless. This technique involves your physician 

placing a balloon catheter through your nostril into the 

blocked sinus passageway. The balloon is inflated to 

dilate and restructure the passageway to restore normal 

sinus function. With traditional surgery, it can take 

months for the sinus lining to become functional again. 

With the balloon method, patients can return to 

normal activities within 48 hours. WHT 

>> Collin Burkart, MD, is an otolaryngologist with The Christ Hospital. 


5

Health Headlines 

>> what’s making news in women’s health 

Picture this: Eat more? 

In your quest to follow a heart-healthy diet, junk food has 

been your nemesis. But here’s a hint: If you want to cut back on 

unhealthy eating, imagine stuffing yourself beforehand. In a small 

study published in Science, researchers found that envisioning 

the consumption of a particular food reduces your craving for it. 

In their experiment, participants who imagined eating the most 

M&M candies actually ate the least. Researchers call the 

phenomenon “habituation.” However, experts note that food 

cravings are complex, and say more research is needed. In 

addition, eating more vegetables, fruits, legumes and whole 

grains—along with exercising regularly—may help reduce cravings. 

Experts actually recommend 

starting cholesterol testing 

at age 20 because even 

children’s levels can be high, 

which sets them up for heart 

disease as adults. 

Cholesterol myths 

revealed 

How much do you know about 

cholesterol—that waxy substance that 

can wreak havoc on your cardiovascular 

system? Here are common misconceptions 

about cholesterol, from the 

American Heart Association: 

• Using margarine is good for my 

cholesterol. Like butter, margarine 

is high in fat, so be wary. Soft or 

liquid margarines usually have less 

saturated or trans fats—those fats 

that can raise bad LDL cholesterol— 

than solid spreads or sticks. Look 

for “0 g trans fat” on the label. 

• High cholesterol only affects people 

with weight problems. Anyone 

can have cholesterol problems. In 

fact, if you don’t gain weight easily, 

you might not be aware of how 

much bad fat is in your diet. Get 

your cholesterol checked regularly. 

• I don’t have to get my cholesterol 

checked until I’m older. Experts 

actually recommend starting cholesterol 

testing at age 20 because even 

children’s levels can be high, which 

sets them up for heart disease as 

adults. Ask your physician about 

how frequently you should be tested. 

Images on pages 6 and 7 © 2011 Thinkstock; Image on page 7 © istockphoto.com/Matias Rafael Mendiola 


An aspirin a day … 

Skipping the HPV vaccine 

In a recent study of nearly 

10,000 girls and women ages 9 

through 26, less than 30 percent 

started the human papillomavirus 

(HPV) vaccine series, and just 

over 30 percent of those actually 

completed all three doses. 

HPV is fairly common, infecting 

about 30 percent of sexually 

active teenagers at any one 

time, and has the potential to 

cause cervical cancer later on in 

life. The vaccines Gardasil and 

Cervarix target the most common 

strains of HPV that cause 

cancer. Experts think the poor 

showing may be a result of wariness 

of vaccines and the stigma 

surrounding sexually transmitted 

diseases. Whether to vaccinate 

a child or to get vaccinated 

yourself is a personal decision, 

but it’s best discussed with your 

physician. 

Could aspirin be the next 

big thing in cancer prevention? 

British researchers may be on 

to something. Their analysis of 

eight studies, involving more than 

25,500 people who were followed 

for up to 20 years, found that a 

low-dose aspirin (75 milligrams) 

taken daily for a minimum of five 

years dropped the risk of dying 

from cancer by up to 60 percent, 

depending on the type. Overall, the 

cancer death risk dropped by more 

than 20 percent among those study 

participants on an aspirin 

regimen. Death attributed 

to gastrointestinal cancer 

was cut by 54 percent 

among aspirin users, 

40 percent for 

colorectal cancer, 

30 percent for lung 

cancer (but only for 

adenocarcinoma, 

typically found in 

nonsmokers) and 

60 percent for 

esophageal cancer. 

Researchers also 

found that higher 

doses of aspirin 

didn’t offer more protective 

benefits. Those who probably 

benefit the most are those who 

start aspirin therapy in their 40s 

and 50s. However, the researchers 

caution that this doesn’t mean 

everyone should begin taking aspirin. 

Always consult your physician 

before taking any medication. 


7

A spoonful of sugar 

Help the medicine go down! 

>> No matter how healthy your 

child may be, it’s inevitable that 

sooner or later your little one 

will contract a bug that calls 

for taking a liquid medicine. 

Some children are quite cooperative, 

but others need a 

little coaxing (or a lot!) 

to get the stuff down 

the hatch. And let’s 

Taking medicine in school 

face it—some medicines truly do 

taste yucky. Summon your patience 

and persistence and try these tips 

for peaceful medicine-taking time: 

> Use the right utensil. Measure the 

correct dose with a cylindrical dosing 

spoon or cup. (Don’t use a 

regular kitchen spoon.) 

With a calibrated dosing 

syringe, you can 

squirt the medicine 

inside baby’s mouth, 

making it less likely 

to be spit out. 

> Try a mix-in. Stir 

the medicine dose 

into a small bit 

of soft food like 

yogurt, applesauce 

or pudding. Use only 

a small amount of 

food and make sure 

Many schools have strict guidelines about kids taking medicine 

during the school day. If your child must take a prescription during the day, 

work closely with your school administrators. Some issues you’ll encounter: 

• Blanket instructions: 

Some schools ask 

parents at the start 

of the school year for 

permission to administer 

simple medications 

to pupils. That 

way, the child can be 

treated for a headache 

or an upset stomach 

without delay. 

• Paperwork: The 

school will need 

authorization from 

you and clear 

directions from the 

physician explaining 

dosage and 

times to the school 

nurse. 

• Inhalers: Most 

schools let asthmatic 

kids carry 

their albuterol 

inhalers. However, 

the nurse will still 

require a signed 

medical form from 

your physician. 

Find the 

family 

medicine 

physician 

you need 

Your child’s physician can 

offer additional advice about 

managing his or her medications. 

If your child is in need 

of a doctor, call The Christ 

Hospital physician referral 

line at 513-585-1000 to 

schedule an appointment 

with one of our family 

medicine physicians. 

your child eats it all. But check 

with your physician or pharmacist 

to be sure it’s OK to mix the food 

and medicine. 

> Add a flavor. Many grocery or 

pharmacy chains offer a variety 

of flavorings, such as chocolate, 

bubble gum or grape, that can be 

added to prescription medications. 

> Try a different form. Ask the doctor 

whether the medicine comes in 

quick-dissolve tablets that melt in 

the mouth or tablets you can crush 

and add to a spoonful of ice cream. 

> Chill it. Refrigerating medication 

can make it more palatable. Check 

with the pharmacist to ensure it 

won’t alter the drug’s effectiveness. 

> Offer a reward. When your child’s 

sick, a little bribery isn’t a terrible 

thing. Offer to give a treat, read 

an extra story or play a board game. 

Keep it small—a usual course of 

antibiotics can mean 20 doses. WHT 

Images on page 8 © 2011 Thinkstock; Image on page 9 © istockphoto.com/Diego Cervo 


Sex & Gender Matters 

>> By Jennifer Wider, MD 

The latest findings on women-specific health 

from the Society for Women’s Health Research 

Big pill, 

big rewards 

The benefits of calcium 

>> Calcium is the most common mineral in the 

body. It plays a vital role in many processes including 

blood clotting, muscle contraction, bone and tooth 

formation and transmission of nerve impulses. 

It has long been established that calcium builds stronger 

bones, but there’s another good reason to get your 

daily dose. A study reported in the Archives of Internal 

Medicine reveals that dairy and other foods rich in 

calcium may lower a person’s risk of digestive cancers. 

Researchers at the U.S. National Cancer Institute 

in Bethesda, Md., asked about 500,000 participants to 

examine their dietary habits. The findings revealed that 

a high calcium intake was linked to a lower risk of 

digestive tract cancers, including colon cancer. 

The researchers noted that in both men and women, 

dairy food and calcium intakes were inversely associated 

with digestive system cancers, while supplemental calcium 

intake was inversely associated with colorectal cancer risk. 

The effects of calcium were especially strong among the 

female participants in the study. Women who consumed 

1,800 mg or more of calcium a day had almost a 25 percent 

lower risk of colorectal and other digestive system cancers 

than women who consumed less than 500 mg a day. 

Although the researchers in the study call for more 

studies to confirm their findings, it seems likely that the 

benefits of calcium extend deeper than our bones. It’s 

always wise to check with your healthcare professional 

before making significant changes to your dietary regimen 

or your supplement intake, as too much calcium 

can lead to kidney stones and other health problems. WHT 

Risk factors for digestive 

tract cancers 

Knowing your risk can make a significant difference 

in prevention. If you have any of the following risk 

factors, discuss them with your physician: 

• increasing age 

• family history of 

disease 

• lifestyle choices 

(including smoking and 

moderate to heavy 

alcohol consumption) 

• obesity 

• personal history of 

gastroesophageal 

reflux disease (for 

esophageal cancer) 

Learn more! 

• personal history of 

colorectal polyps 

(for colorectal cancer) 

• inflammatory bowel 

disease (for colorectal 

cancer) 

• certain occupations 

(Workers in the coal, 

metal and rubber 

industries tend to have 

a higher risk of getting 

stomach cancer.) 

The Society for Women’s Health Research (SWHR), a 

national nonprofit organization based in Washington, D.C., 

is widely recognized as the thought leader in research on 

sex differences and is dedicated to improving women’s 

health through advocacy, education and research. To find 

this article and more, visit www.swhr.org. 

>> Jennifer Wider, MD, is a medical advisor for the Society for Women’s Health Research in Washington, D.C. 


9


“You know how 

many times I leave 

the house and end 

up with sunglasses 

as my headband, 

with no makeup 

at all?” 

Getting 

downback 

Angie Harmon won’t let an 

injury slow her 

to busyBy Bonnie Siegler 

© John Parra/gettyimages.com 

>> The joy of movement, exercise and activity has been part of Angie Harmon’s life since she 

was a child growing up in Texas. But this wife and mom of three young daughters has had to reprogram 

herself due to a recent back injury. No more jumping on the trampoline with the kids in her North 

Carolina backyard; no strenuous swimming or water fights; and less stunt work on the set of her hit 

show on the TNT network, “Rizzoli & Isles,” in which Harmon portrays Jane Rizzoli, a Boston police 

detective who teams with a medical examiner to track down bad guys. 

“I hurt my lower back and had disk problems, so I’m taking it slow. I don’t want to ever have to go 

through that pain again. It’s already my second time going through it,” says Harmon in her slightly 

Southern husky voice. “The first time I injured my back was when I was pregnant with Finley (now age 

7), and I don’t really know how I did it. The same thing happened right after we moved into our house 

last year. I’m not the kind of person who can sit around on the couch and just point and tell people what 

to do. I have to get in there with them.” 

continued on page 12 >> 


11

continued from page 11 

Sidelined by an injury 

The 39-year-old actress, best known for her role as 

Assistant District Attorney Abbie Carmichael on “Law & 

Order,” loves physical activity and has done most of her 

own stunt work. But Harmon has been dealing with the 

aftermath of taking it easy, physically. “I put on 7 pounds 

that I’m not exactly excited about,” she notes. “But I’m 

doing everything the doctors said to do, which includes 

a series of stretches to strengthen the back area; exercise 

in moderation; no heavy lifting; no twisting. It really 

changes your life and what you’re limited to doing. I’m 

a physical person and I enjoy life so it’s weird when 

I’m in the kitchen cooking dinner for everyone and I 

think, ‘OK, I can’t twist, I have to turn my entire body.’ 

But I’m on the road to mending and I’m feeling pretty 

solid and strong after doing a little bit of Tae Bo.” 

A return to normalcy 

Three daughters, husband (former New York Giants 

football player Jason Sehorn) and two dogs make for a 

busy household, which Harmon relishes. The 5-foot-8- 

inch beauty fixes the girls breakfast, brushes their hair 

and takes the two older ones to school regularly. “I let 

Jason sleep in on the mornings I work out,” she says of 

her routine. Now that she’s back to exercising, she says, 

“I’ll have a cup of coffee and then I’ll work out with 

my girlfriends; it feels great to do that again. We go 

for a walk or meet at the gym. I do a light workout and 

we always laugh—laughing is one of life’s necessities. 

When I get home, I’ll have something for breakfast. 

My body’s slow to wake up.” 

As a former professional model who got her first 

cover at age 15 and traveled the world on assignments, 

Harmon knows the importance of good nutrition. She 

adheres to a clean eating plan consisting of organic fresh 

foods as much as possible, supplementing her intake 

with vitamins and minerals twice a day. Throughout the 

day, she meets her energy needs with a banana or protein 

bar. “It has to be something good for me and not 

just empty calories, or I’ll feel awful in 30 minutes.” 

Cooking recharges Harmon. “It’s very therapeutic,” 

she notes. Her signature dishes are pulled from dogeared 

cookbooks or friends. “I just got a recipe from 

a girlfriend, a pork tenderloin you open down the 

middle—don’t cut it all the way through—and fill it up 

Harmon presenting at a Screen Actors Guild Awards 

show with Rosario Dawson 

with light cream cheese and jalapeños. It’s just heaven. 

Season it all the way around, wrap it up in foil, cook it 

for 30 minutes and you have a delicious dinner.” Trying 

to eat as organically as possible is a challenge, but one 

that Harmon readily takes on. “Organic fresh fruits and 

vegetables, meats, everything is pretty much healthy 

around here—and it has to taste good for my kids to eat 

it, but that’s standard for any kid,” Harmon adds. 

Imperfect perfection 

It’s hard to imagine Harmon feeling—or 

looking—anything less than picture perfect. On 

this day, she’s wearing no visible makeup except for 

black mascara and lip gloss, and blue jeans and a 

V-neck sweater to complement her long, lean figure. 

Growing up in a world where physical appearance was 

all-important, the working mom recognizes the pressure 

actresses feel to project perfection. “That is so not 

me,” she laughs. “You know how many times I leave 

the house and end up with sunglasses as my headband, 

with no makeup at all?” Yet, she admits that fashion 

and designers still captivate her. “Both of my parents 

were models and I began modeling at a young age. 

I’m proud to be a part of the business. If my girls ever 

wanted to follow in my footsteps, I’d tell them that 

practice makes perfect and that modeling is hard work 

and not something you do just to become famous.” 

And in Harmon’s world, a lot of hard work and a bit of 

imperfection works just fine. WHT 

© 2011 Michael Tran/Gettyimages 


PRESENTED BY 

TM 

Your Update in 

Women’s Health 

Join Dr. Karram and his guests from The Christ Hospital for an in-depth 

radio program exploring a variety of topics essential to your health. 

Check out upcoming topics and recent programs, 

available now at www.womenshealthexperience.com. 

Hosted by 

Mickey Karram, MD 

President and Co-founder, 

Foundation for Female 

Health Awareness; 

Director of Urogynecology, 

The Christ Hospital, 

Cincinnati 

Alternate Sundays 

8:30–9 a.m. 

on 101.9 FM 

Alzheimer’s disease 

Get the facts you need to help your 

loved ones. 

>> Guest: Brett M. Kissela, MD, 

Neurologist, The Christ Hospital 

Arrhythmia and atrial 

fibrillation 

Healthy heart rate; healthy rhythm 

>> Guest: Daniel Beyerbach, MD, PhD, 

Cardiologist, Electrophysiologist, 


Blood disorders 

Feeling tired? Lack of energy? 

Get the facts to feel better. 

>> Guest: Suzanne Partridge, MD, 

Oncologist, Hematologist, 


Emergency medicine, Part I 

When to go to the emergency room 

>> Guest: Steven Yamaguchi, MD, FACP, 

Medical Director, The Christ Hospital 

Emergency Department 

Emergency medicine, Part II 

Tips about how to prepare for and 

prevent an unexpected emergency 

>> Guest: Steven Yamaguchi, MD, FACP, 

Medical Director, The Christ Hospital 

Emergency Department 

Energizing your New Year’s 

resolutions 

Renew with diet and exercise tips. 

>> Guests: Cheri Miller, MS, Exercise 

Physiologist, Clinical Coordinator, 

The Christ Hospital Cardiac Rehabilitation 

Department 

Amy Higgins, RD, LD, Registered 

Dietitian, The Christ Hospital 

Sinusitis again? 

Recognize and relieve it. 

>> Guest: Ernest Manders, MD, 

Otolaryngologist, The Christ Hospital 

Wound Healing Center 

Learn about our unique team 

approach to healing chronic wounds. 

>> Guest: Geraldine Vehr, MD, Internal 

Medicine Physician, The Christ Hospital 

SPONSORED BY 

IN CONJUNCTION WITH 


13

HEALTHY BITES 

Healthy eating 

by the numbers 

>> You probably grew up thinking that you should eat three square meals a 

day with foods from four food groups, but nutrition experts have increased 

both of those figures for better nutrition. Unsure if the other numbers in your 

diet match up with today’s healthy-eating requirements? Learn more here. 

1teaspoon or less of table 

salt every day. Most Americans 

eat too much salt because it’s 

included in many prepared foods in 

surprisingly high amounts. Too much 

salt in your diet can lead to high blood 

pressure and other health problems. 

8eight-ounce glasses of water a 

day to stay properly hydrated. 

You may need more or less water, 

depending on how much you exercise, 

how hot it is outside and whether you 

have an underlying health condition. 

Being properly hydrated allows your body to take full 

advantage of the vitamins and minerals in your diet, 

regulates your body temperature and prevents constipation. Other fluids can 

hydrate you, but water does it without adding sugar, sodium or calories. 

25 

of 

beer in your 

glass. The 

American Heart 

12ounces 

Association 

recommends that anyone who 

drinks alcohol should do so moderately. 

That means one glass a 

day (a 12-ounce beer) for women, 

one or two for men. Drinking 

more than that regularly could 

increase your risk of developing 

high blood pressure, stroke or 

breast cancer and raises your risk 

of obesity. 

grams of fiber in your daily diet, for women 

ages 50 and younger. (Men 50 and under need 

38 grams.) Ample fiber can lower your cholesterol, keep your bloodsugar 

levels in check, help you lose weight by making you feel fuller 

longer and keep your bowel movements regular. 

5food groups to select 

from to create a wellbalanced 

diet. They are: 

grains; vegetables; fruits; milk 

and dairy products; and meat, beans, 

fish and nuts. You should also include 

some fats and oils in your daily diet. 

Images on page 14 and 15 © 2011 Thinkstock; Image on pages 14 and 15 © istockphoto.com/Carolyn De Anda/Floortje/Eva Gruendemann/Okea 


calories or fewer 

100 when you snack. If 

done properly, snacking can help 

you lose weight. A low-calorie snack 

can help curb your hunger between 

meals, preventing you from overeating 

at mealtime. Try 2 cups of 

carrots, 2 tablespoons of peanuts or 

3 cups of air-popped popcorn. 

7percent or 

fewer of your 

daily calories 

from saturated 

fats to lower 

cholesterol levels. 

Limiting saturated fats is the 

most important change you 

can make to lower your cholesterol, 

according to the National 

Institutes of Health. 

24.9(or lower) body 

mass index (BMI). 

BMI compares your 

height to your weight to determine whether 

you weigh too much or too little. A healthy 

BMI is 18.5 to 24.9. 

5or more servings of fruits or veggies a day to prevent 

cancer, says the American Cancer Society. The latest government 

recommendations, however, vary depending on your age, gender and physical 

activity level. Visit www.fruitsandveggiesmatter.gov to see just how much you 

should eat. Including more produce in your diet can help you lose weight and lower your 

cholesterol. And see our vegetarian paella recipe here to help fit in those veggies. 

Vegetarian paella 

> 1½ tablespoons olive oil 

> 1 large onion, chopped 

> ½ teaspoon paprika 

> 1½ cups long-grain brown rice 

> 3¾ cups low-sodium 

vegetable broth 

> ¾ cup dry white wine 

> 14-ounce can tomatoes, chopped, 

with juice 

> 1 tablespoon tomato paste 

> ½ teaspoon tarragon 

> 1 teaspoon dried basil 

> 1 teaspoon oregano 

> 1 red pepper, coarsely chopped 

> 1 green pepper, coarsely chopped 

> 3 stalks celery, finely chopped 

> 3 cups mushrooms, washed 

and sliced 

> ½ cup snow pea pods 

> ½ cup frozen peas 

> ½ cup cashew nut pieces 

> Salt and pepper to taste 

> Heat oil in a large, deep skillet and saute onion until soft. Add paprika and rice and continue to cook 

for four to five minutes or until rice is transparent. Stir occasionally. Add broth, wine, tomatoes, tomato 

paste and herbs and simmer for 10 to 15 minutes. Add peppers, celery, mushrooms and snow peas and 

continue to cook for another 30 minutes or until rice is cooked. Add peas, cashews, salt and pepper. 

Heat through and place on a large heated serving dish. Serves six. 

Per 1-cup serving: 340 calories, 9 g fat (2 g saturated), 0 mg cholesterol, 290 mg sodium, 6 g fiber, 9 g protein, 54 g carbohydrates 


15

Some women 

have migraines 

as frequently as 

twice a week. 

Managing migraines 

Tame the painful beast 

>> Are you one of the more than 29 million people in 

the United States who cope with migraine headaches? 

If you often find yourself waiting for the incessant throbbing 

in your head to disappear, the answer may be yes. 

Inside a migraine 

A migraine is no ordinary headache. It may trigger throbbing 

pain in one of your temples or behind one of your eyes, 

leaving you nauseated, vomiting or sensitive to light and 

sound. The headache may not go away for hours or even 

days. Some women have migraines as frequently as twice 

a week, while others may only be sidelined once a year. “A 

true migraine will prevent you from continuing with your 

day, or may force you to at least alter your activities,” says 

John Piersma, MD, an internal medicine physician with 

The Christ Hospital Medical Associates. “Many patients also 

experience a visual aura with flashing lights or a decrease in 

their peripheral vision before the onset of a migraine.” 

Your healthcare provider can diagnose your condition 

based on an exam and your symptoms: where your pain 

is, how often you have the headaches, how long they last, 

when they occur, whether there are coexisting symptoms 

and if there’s a family history of migraine. Your physician 

may take blood to rule out other causes, including anemia 

or thyroid problems, notes Dr. Piersma. 

If you’re diagnosed with migraines, your healthcare 

Stop the pain 

Are your headaches truly migraines? Talk with your 

physician about your symptoms and possible 

treatment options. If you need a doctor, visit 

www.TheChristHospital.com or call The Christ 

Hospital physician referral line at 513-585-1000. 

© istockphoto.com/Kais Tolmats 


provider will take a two-pronged approach: 

Prevent the headaches from happening and take 

the edge off the pain when they do. 

Preventing the pain 

The first step in warding off a painful attack 

is to determine your migraine triggers. “I ask my 

patients to keep a headache diary,” says Dr. Piersma. 

Included in your diary should be notes on what you 

were doing, the time of day, what you ate and the 

weather around the time of your migraines. From this 

data, you and your physician can likely pinpoint your 

triggers, whether they are dietary, behavioral or situational. 

Then, you can help avoid your next attack by: 

> Avoiding or limiting dietary triggers. Common dietary 

culprits include red wine; caffeinated beverages or caffeine 

withdrawal; nitrate-rich foods such as deli meat 

and hot dogs; foods that contain monosodium glutamate 

(MSG) such as broths and fast foods; the artificial 

sweetener aspartame; and tyramine, a chemical found 

in foods such as aged cheese and soy products. 

> De-stressing. Try acupuncture, meditation and 

relaxing physical activity, such as tai chi. 

> Getting plenty of sleep. Get up and go to bed at the 

same time every day. Lack of sleep is another major 

trigger for migraines, says Dr. Piersma. 

What is ocular migraine? 

The term “ocular migraine” typically 

describes temporary visual changes, 

which commonly include zigzagging. 

These migraines aren’t always associated 

with a headache, but they can 

interfere with tasks such as reading. 

In some cases, ocular migraines can 

signal a more serious condition, so visit 

your healthcare provider if you experience 

them. Ask your healthcare provider about 

alternative migraine treatments, like biofeedback, 

a technique that teaches you how to monitor and 

control your body’s responses to stress. 

> Eating regularly. Don’t skip meals; a missed meal can 

set off a migraine. 

> Exercising religiously. Aim for a minimum of three 

days a week. 

> Taking your medicine. If you have frequent, lengthy and 

disabling migraines, your healthcare provider may prescribe 

medications normally used to treat conditions such 

as epilepsy, high blood pressure and depression to prevent 

migraines. Hormone therapy also may help some women. 

If you feel an attack coming on, over-the-counter 

medications such as aspirin or nonsteroidal antiinflammatory 

drugs (NSAIDs) may relieve mild pain, 

“but it’s important to take the medication at the very first 

sign of a migraine,” says Dr. Piersma. Your provider may 

also prescribe triptans, drugs that balance chemicals in 

the brain, or ergot derivatives, which also work on brain 

chemicals. These prescription medications are available in 

many forms, including oral, nasal spray and injection. WHT 

Ask the Expert >> With John Piersma, MD 

Why does the 

weather seem 

to trigger my 

migraines? Is there 

anything I can do 

about this? 

A: Unfortunately, there isn’t sufficient evidence to 

support the relationship between certain types of 

weather and migraines, although some experts 

suggest that changes in weather may bring about 

these painful headaches. I find that when patients 

keep a diary of their migraines as suggested in 

the accompanying article, we’ll often find that 

the weather is only an association with, and not 

a trigger for an attack. However, if after keeping 

track of your triggers, you and your physician 

determine that the weather truly affects you, do 

your best to avoid the types of weather changes 

that bother you most. It’s important to try to avoid 

other triggers, and when necessary, use your 

medication at the first sign of symptoms. Also, 

if you’re using preventive medications, these 

may help you to be less vulnerable to migraines 

related to weather changes. 


17

HEALTHY MOVES 

Intimidated 

by the gym? 

Smart solutions to help you get fit 


When you’re getting started 

by well-toned people or you avoid 

> Join with a friend. There’s safety 

with a new exercise plan, joining 

using the machines because you 

in numbers, and you’ll enjoy meet- 

a gym has the potential to be 

don’t know how they work, you 

ing your pal regularly to chat and 

both helpful and harmful. Sure, 

won’t get much return for your 

burn calories together. 

you’ll be surrounded by the latest 

investment. You could also get hurt 

> Keep a journal. Jot down the 


fitness equipment and have access 

to knowledgeable staff members. 

But if you’re too self-conscious to 

break a sweat while surrounded 

if you use the machines incorrectly. 

Here’s how to increase your comfort 

level at the gym: 

> Try blending in. Scared you’ll 

exercises you tried and how you 

felt afterward. After a few weeks, 

you should feel more confident 

about your abilities. For inspira- 

embarrass yourself in a group exer- 

tion, flip back through 

cise class? Take a spot in the back 

your old entries. WHT 

row, where no one will notice any 

slip-ups. 

> Work with a personal trainer. If 

you can afford a session, you’ll 

learn how to stretch and use all the 

equipment properly. Otherwise, 

if your gym offers a complimentary 

orientation, take 

advantage of the personalized 

tour, and ask questions about 

how to use the equipment. 

Get fit, no gym required! 

Working out at a fitness center isn’t the only way to get into shape. 

Try these ideas at home or in your neighborhood: 

• Make chores fun. Blast the radio 

and dance while vacuuming, or 

try raking or mopping faster than 

usual, to increase your heart 

rate. A 154-pound person 

who rakes the yard or 

dances for 30 minutes 

burns 165 calories. 

• Start a video library. 

Join forces with a few 

friends who have exercise 

DVDs and swap them 

regularly so you can vary 

your routines without spending a 

fortune, or just borrow the videos 

from the library. 

• Play hard with the kids. At the 

playground, be “it” during tag 

or jump into the kickball game, 

instead of sitting on a 

bench. 

• Focus on 

scenery. Go for 

regular walks, jogs 

or bike rides where 

you enjoy looking 

at your surroundings, 

whether it’s a scenic 

park or a local neighborhood 

with historic homes. Choose a 

place that’s quick and easy to get 

to so you’ll return often. 


19

Cold sores, 

canker sores, 

oh my! 

>> You can feel it coming. 

That telltale tingling on your 

lip lets you know that a painful, 

unsightly cold sore is on its way. 

Cold sores and canker sores can 

ruin your day, as well as your 

polished appearance. Here’s what 

you can do about them: 

Cold sores 

They’re red or purple fluid-filled 

blisters that typically appear on the 

lips or in the vicinity of the mouth. 

Cold sores are caused by the 

herpes simplex type 1 virus. Once 

you’ve been exposed, the virus 

remains in your body for the rest 

of your life. The virus is often 

dormant but flares periodically, 

causing the uncomfortable sores, 

which are also called fever blisters. 

Without treatment, cold sores tend 

to disappear in about one to two 

weeks. To reduce the burning discomfort 

and pain, you may opt for 

an over-the-counter 

(OTC) topical 

anesthetic or a pain 

reliever like acetaminophen. See 

your physician if your cold sores 

persist, your symptoms are very 

severe, your eyes are affected or 

you have a compromised immune 

system. Your physician may prescribe 

antiviral drugs that can 

reduce the recurrence of sores as 

well as the severity and duration of 

symptoms. Don’t touch or pick at 

cold sores because you can spread 

the virus to other parts of your 

body. It’s best to avoid kissing or 

sharing food or beverages with 

anyone infected with a cold sore 

because the virus that causes them 

is extremely contagious. 

Canker sores 

Although they’re often confused 

for cold sores, canker sores 

are quite different. These grayish, 

whitish bumps with red edges only 

appear inside the mouth, alone or 

in groups. 

The exact cause of canker sores 

is unknown. Experts think that 

stress, intestinal diseases or injuries 

to the inside of the mouth (biting 

your cheek, for example) may raise 

your chances of developing canker 

sores. Fortunately, they aren’t contagious, 

and they usually disappear 

in a week or two. Topical oral 

pain relievers or OTC antimicrobial 

mouthwashes may 

relieve some discomfort, as 

can avoiding spicy foods 

while you have sores 

in your mouth. WHT 

© istockphoto.com/Christopher Nuzzaco 


Bone up on 

osteoporosis 

>> A bone mineral density (BMD) test, also called 

densitometry or a DEXA scan, is a tool physicians 

use to assess your bone health. This painless test 

uses X-rays to measure the amount of calcium and 

other minerals in a segment of bone. The higher your 

bone mineral content, the stronger your bones are. The 

test can determine whether you’re at risk for or already 

have osteoporosis, a disease that causes bones to 

become fragile and more likely to break. The test can 

also monitor your response to osteoporosis treatments. 

Who should get the test 

The National Institutes of Health recommends 

bone density testing for: 

• women age 65 or older 

• postmenopausal women younger than age 65 with 

one or more risk factors for osteoporosis (having a 

family history of osteoporosis, early menopause, having 

chronic health problems such as kidney disease 

or rheumatoid arthritis, taking certain medications 

or smoking) 

• those who have fractured a bone and are older than 

age 50 

What to expect 

The most common test uses scanners with low-dose 

X-rays. The scanner passes over your body and takes 

X-rays of your wrist, forearm, heel, lower spine or hip. 

Schedule your scan! 

The Christ Hospital offers bone mineral density 

testing (DEXA scans) at two convenient locations, 

in Mt. Auburn and Madisonville (off Red Bank 

Expressway). To schedule an appointment, call 

513-585-2668. 

What the results mean 

After the test, you’ll get two scores. The T-score 

compares your bone density with that of healthy young 

women. The Z-score compares your bone density with 

that of other people of your age, gender, weight and 

ethnicity. 

Talk with your healthcare provider about your 

results. He or she can discuss possible treatment 

options that may be available to you. WHT 


21

Is this habit 

unhealthy? >> The truth 

>> Your little quirks make you you, but you might worry 

that some of your habits seem odd. Read on to see which ones 

are cause for concern and which ones are nothing to worry about. 

Q 

My husband regularly 

falls asleep watching 

TV. Is this strange for a 

younger man? 

A >> If your husband feels tired 

during the day and dozes while 

watching his favorite shows, he may 

not be not getting enough sleep. 

(Experts recommend seven to eight 

hours per night.) If he’s spending 

eight hours in bed but still feels 

groggy, a sleep disorder may be to 

blame. Ask your healthcare provider 

if he’s a candidate for a sleep study. 

Q 

Is it weird that I wash my 

hands a lot more than 

everyone else I know? 

A >> Maybe you have excellent 

hygiene habits—washing before you 

eat and cook and after you use the 

bathroom—and your friends are a 

bit lax. But if you need to follow selfimposed 

“rules” about how to wash, 

if you believe that washing might rid 

you of unwanted thoughts, or if your 

cleanliness interferes with work or relationships, 

you may have obsessivecompulsive 

disorder. Talk with your 

healthcare provider if you spend more 

than an hour a day washing or if you’re 

drawn to the sink whenever you have 

certain thoughts. 

Image on page 23 © 2011 Thinkstock; Images on pages 22 and 23 © istockphoto.com/Ronen/Oscar Scotellaro/Okea 


about excessive hand washing, nail biting and other habits 

Q 

I 

can’t stop biting my nails. 

Is it unhealthy? 

A >> Chewing on your fingernails is a 

nervous habit that makes your hands 

look ragged. Even worse, it can compromise 

your health. Biting nails breaks 

the skin, allowing germs from your 

mouth to enter the bloodstream, which 

can lead to infection. Also, you can 

ingest germs hiding beneath your nails 

when you chew. Can’t stop nibbling on 

your own? Ask your healthcare provider 

to recommend a product that’s applied 

to the nails to help you quit; it tastes 

terrible and gets you out of the habit. 

Q 

On occasion, I can eat an 

entire half-gallon of ice 

cream in one sitting. Do I 

have a problem? 

A >> Talk with your healthcare provider 

if you find yourself overeating like this 

regularly—it could be a binge-eating 

disorder, although not everyone who 

overindulges has this condition. (Binge 

eating is the most common type of eating 

disorder, but it only affects 3 percent 

of Americans.) Many sufferers feel out of 

control, eat large amounts of food when 

they’re not hungry and feel depressed 

afterward. Alternately, you may simply 

have a lack of willpower. WHT 


23

HEALTH SMARTS 

Take our calorie quiz 

>> Losing weight is all about making healthy choices. But do you 

know how to choose diet-friendly foods? It’s not easy, especially when 

calorie-laden sauces, cheeses and oils lurk in even the healthiest-sounding 

foods. Take this quiz to see whether you can spot the skinnier items. 

questions 

1 Which breakfast option has fewer 

calories? 

A. McDonald’s Egg McMuffin 

B. Plain bagel with cream cheese 

2 Which snack is the lower-calorie 

choice? 

A. 1 cup canned pineapple 

B. 20 almonds 

3 Which sandwich is a diet winner? 

A. Turkey and cheese wrap 

B. 6-inch roast beef whole-wheat sub 

4 Which is the leaner beverage? 

A. 16 ounce cola 

B. 16 ounce flavored iced latte 

5 Which dinner option has fewer 

calories? 

A. Caesar salad with grilled chicken 

B. Slice of pizza with a side salad and 

light vinaigrette dressing 

Test your health 

knowledge online 

Take more health quizzes and assessments online at 

www.womenshealthexperience.com. Plus, find out 

what other women are saying by participating in our 

online polls! 

Answers 

A. At 300 calories, an Egg 

1 

McMuffin is the better choice. A 

bagel may seem healthier, but portion 

control is key. Smear 2 tablespoons of 

cream cheese on a large bagel and you 

get a 460-calorie breakfast. 

B. Fruit is usually more dietfriendly 

than nuts—but not when 

2 

it’s packed in heavy syrup. Just 1 cup of 

canned pineapple delivers almost 200 

calories, compared to 140 calories for 

20 almonds. 

B. Turkey is always touted as a 

3 

diet no-brainer. But a typical turkey 

and cheese wrap at a fast-food place has 

about 400 calories, even without mayo. 

Surprisingly, more than 300 of those calories 

come from the wrap itself. Instead, order a 

6-inch roast beef whole-wheat sub with 

lettuce, tomatoes, olives, pickles, green 

peppers and onions—for only 290 calories. 

A. Soda gets a bad rap, but with 

4 

190 to 500 calories in one serving, 

it’s specialty coffees topped with whipped 

cream and loaded with sugary syrups that 

are the real diet disaster. A regular cola 

will set you back 128 calories. The best 

beverage, of course, is water. 

B. Although it may seem low-cal, 

5 

a fast-food grilled chicken Caesar 

salad can weigh in at almost 500 calories. 

The dressing alone adds 250 calories and 

26 grams of fat. You’re better off with a 

plain slice of pizza and a small tossed 

salad with light vinaigrette dressing, for 

just 361 calories. WHT 



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