Most Recent Blog Posts

• My Father My Father

  • From: MiriamENelsonPhD
  • Description:

    When I was just 17 my dad was in his late forties. He was overweight, smoked, didn't exercise, and drank too much. He was a top executive at a multinational corporation moving up the ladder. His dad had died of heart disease in his early fifties. My dad was lucky because he had a fantastic corporate doctor who asked him if he wanted to live to see his kids grow up or if he wanted to die young as his father before him did.
     
    That flipped the switch for my dad. He stopped smoking, trained for and ran a marathon, controlled his drinking, and lost weight. My dad just turned 81 a month ago. I thank him every year for taking care of himself. He has seen me and my brothers grow up, he has had a blast with his eight grandchildren, and he is still going strong. He hits the fitness center several times a week, golfs almost everyday, and is an awesome father.

    I am heartened to see that Obama is doing a series on fatherhood. We have devoted such attention, and for good reason, to moms. It is now time for us to get the dads out there to take care of themselves as they care for their families.

    Happy Fathers' day to all the great fathers out there -- especially mine and my husband who is a tremendous father to our three kids.

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  • 1 year ago
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• New Research on Meat and Morta New Research on Meat and Mortality

  • From: MiriamENelsonPhD
  • Description:
    Scientists from the National Cancer Institute conducted a very large and ambitious study to examine the influence of red meat (beef, pork, and lamb), white meat (fish, chicken, and turkey) and processed meat (bacon, sausage, hot dogs, and the like) on risk of death in over a half a million men and woman age 50 to 71.
    
    There has been a lot of speculation that high consumption of meat may be linked to an increase in mortality, but to date we have not had such a large group of people to study. The scientists studied over a half a million people who were members of AARP (formally known as the American Association of Retired Persons). The study volunteers filled out a questionnaire regarding basic demographics (age, race, education) along with dietary intake, alcohol intake, and physical activity.
    
    The study participants were then followed for ten years. The results of the trial showed that the men and women who ate the most red meat and processed meat had the highest overall mortality, cancer mortality, and death related to cardiovascular disease. Conversely, those men and women who ate the most white meat (fish, chicken, and turkey), had lower mortality rates.
    
    The results of this very large research study confirm current dietary recommendations to eat less red meat and processed meat. When you do eat meat, focus on fish, chicken, or turkey. We know from the research of others that eating fish has many benefits for overall health. I recommend that women work to cut down on most meats and to increase their intake of fish. Of course, balance this protein intake with ample fruits, vegetables, whole grains, lowfat dairy, nuts, seeds and legumes!
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  • 1 year ago
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• Summer Is Upon Us: Take Advant Summer Is Upon Us: Take Advantage of It!

  • From: MiriamENelsonPhD
  • Description:
    Memorial Day weekend demarcates the beginning of summer. I'm so thrilled that the nicer weather is finally here! In Boston today, it's 90? degrees. While a bit hot, I am not going to complain. I'm so happy to have some warmth. I can't wait to start swimming and biking more, and getting out for hikes on the weekends. I encourage everyone to find their favorite activity, get outdoors, have fun, and move this holiday.
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  • 1 year ago
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• The Joy of Cooking: An Icon fo The Joy of Cooking: An Icon for Shifting Norms

  • From: MiriamENelsonPhD
  • Description:

    I read with great interest a recent report published in the 2009 Annals of Internal Medicine (Volume 150 pages 291-291) by a colleague of mine, Brian Wanskink, Ph.D., from Cornell. In the study, scientists analyzed recipes from the classic cookbook, The Joy of Cooking.

    Since 1936, the editors of The Joy of Cooking have revised the cookbook every ten years. It turns out that there are just 18 recipes that have been continuously published in all of the editions. The scientists analyzed these recipes and found that over the last 70 years, there's been an average 63% increase in calories per serving for each of the recipes. The increase in calories came from higher calorie ingredients included in the recipes and also larger serving sizes.

    I do not believe that The Joy of Cooking is contributing to our waistlines! But I do feel that this iconic book reflects the general shift in calories per serving for almost all foods and venues. To quote the authors, 'serving sizes and calorie composition of classic recipes need to be downsized to counteract growing waistlines.' I agree. This steady drift up in calories needs to be reversed so that we are seeing a steady decrease in calories across the board!

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  • 1 year ago
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• First Lady: Portrait of Streng First Lady: Portrait of Strength

  • From: MiriamENelsonPhD
  • Description:
    Surfing the web last week I saw the official portrait of First Lady Michelle Obama. I loved the photograph. I especially loved that she is wearing a sleeveless dress in the photo. Michelle has beautiful, strong arms and I'm glad she shows them. I bet she is the first First Lady to wear a sleeveless dress for her official portrait. Go Michele! Go Strong Women!
  • Blog post
  • 1 year ago
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• Calories Are What Count Calories Are What Count

  • From: MiriamENelsonPhD
  • Description:

    People continue to be confused about whether a low carbohydrate, high fat, and high protein diet or high carbohydrate, low fat and moderate protein diet is most effective in aiding weight loss and continued weight maintenance.??
    
    A large study last week published in the New England Journal of Medicine (Volume 360(9), pages 859-873) helps to clear up some of the?confusion. Harvard University and Louisiana State University researchers conducted a very ambitious trial, recruiting 811 midlife women and men (average age just over 50) to participate in the trial. All of the study volunteers had to be overweight or obese. The volunteers were randomized to one of four different diets:
    
    1. 20% fat, 15% protein, 65% carbohydrate?
    
    2. 20% fat, 25% protein, 45% carbohydrate?
    
    3. 40% fat, 15% protein, 45% carbohydrate
    
    ?4. 40% fat, 25% protein, 35% carbohydrate??
    
    All of the diets were designed to be heart healthy. They contained a healthy amount of dietary fiber and none of the diets contained over 8% saturated fat. All of the study volunteers were given individual counseling and group counseling over two years.??
    
    The results of the study demonstrated that it did NOT matter what diet the person was on; what mattered was whether the person stuck with the diet. Men and women in both groups lost weight and there was no difference between groups. They lost the most amount of weight during the first six months (average 19 pounds), but still were able to keep an average 8 pounds or so off after two years. The greatest weight loss was seen in the individuals who participated in the group and individual sessions the most. All of the diets also improved lipid-related risk factors and fasting insulin levels, thereby reducing overall risk of heart disease, diabetes, and metabolic syndrome. What is also interesting is that satiety, hunger and general satisfaction with the diets did not differ between groups either.??
    
    This study shows us that it doesn't matter what type of diet you go on...what matters is the calorie reduction! One of the other important messages from this study was that ALL of the diets were designed to be heart healthy regardless of the macro-nutrient content. Saturated fat was kept low and dietary fiber was above average.??
    
    Bottom line here is that calorie restriction is what matters for weight loss.

  • Blog post
  • 1 year ago
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• In the News: Exercise & Vitami In the News: Exercise & Vitamins

  • From: MiriamENelsonPhD
  • Description:

    When I travel, I usually read USA Today, as it's often placed outside my hotel room door in the mornings. I was in Milwaukee earlier this week and read the paper on the plane as I was flying home. Two articles caught my eye:

    The first was a report on a study published in the Archives of Internal Medicine that showed that healthy adults who take multivitamins do not gain any health benefits. The study focused on the 150,000+ women in the Women's Health Initiative study. The scientists found that over time there was no difference in health outcomes between women who choose to take multivitamins and those who did not. I can tell you that this is what I have been saying for years.

    The foods that you eat are what matters. No vitamin/mineral supplement can replace a good diet, though the $20 billion supplement industry would like you to think otherwise! The only vitamin mineral supplement that I recommend is vitamin D and calcium, especially in the winter months, as there is good evidence for those two nutrients.

    The second article I read was around the benefits of exercise on improving quality of life in women. The study was conducted by a close colleague of mine, Dr. Timothy Church at the Pennington Biomedical Research Center in Baton Rouge, LA. Four hundred and thirty sedentary women were recruited for the study and randomized to several different amounts of exercise: sedentary, a little more than 1-hour per week, a little more than 2-hours per week, and the final group participated in 3-hours per week. Overall, the women who exercised experienced improvements in agility, energy, overall health, mental health, emotional well-being, and better enjoyment of social situations. And the more the women exercised, the more the improvement. Once again, we have another reason to exercise.

  • Blog post
  • 1 year ago
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• Obesity in the Military Obesity in the Military

  • From: MiriamENelsonPhD
  • Description:
    
    

    I read a report this week about increases in obesity rates in the military. The rates of obesity among US troops has more than doubled since the beginning of the Iraq war. This mirrors obesity rates that continue to rise for the general population. With these higher rates of overweight and obesity in the military come more health-related problems. In addition, and very important, there is poorer fitness and combat readiness. I can only imagine that stress has to be a contributing factor in the rising obesity rates. This is one more very important reason why we need to come up with a national strategy to combat obesity.

  • Blog post
  • 1 year ago
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• The Gift That Keeps On Ticking The Gift That Keeps On Ticking

  • From: MiriamENelsonPhD
  • Description:

    Red hearts are everywhere, which must mean that Valentine's Day is just around the corner. February is also 'Heart Health' month.

    According to the American Heart Association, coronary heart disease is the number one cause of death for American women. Why not give yourself a gift that will keep on ticking. Take the time to schedule an appointment to talk to your health professional about your heart. Have your blood checked for good (HDL) and bad (LDL) cholesterol levels and blood sugar (diabetes is a leading risk factor for cardiovascular trouble).

    Love yourself enough to ask about steps you can take to protect your heart by controlling your weight, eating a healthy, balanced diet, and regularly participating in an aerobic, flexibility, and strengthening exercise program. If you smoke there is no greater gift you can give yourself than to quit.

    By taking care of your heart you will have many additional happy Valentine Day's to spend with those you love.

  • Blog post
  • 1 year ago
  • Views: 150
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• Walk for Weight Control Walk for Weight Control

  • From: MiriamENelsonPhD
  • Description:
    
    

    This is the classic time of year when everyone is looking for sound information on how to either lose weight or keep from gaining more. We each have our own resolutions and I am no exception. I am 48 years old and weight control is getting more and more difficult for me despite the fact that I am quite active. I now understand what all of my slightly older friends have been saying: It is hard to not gain weight as you go through menopause. I know I will gain some weight; I just don't want to gain too much, too fast!
    
    There is a study that was published in this month's American Journal of Clinical Nutrition that provides some helpful information. The investigators followed almost 5,000 women for fifteen years. They found that the women who walked the most regularly over the fifteen-year period of time gained the least weight. And the more the women walked, the less they gained over time.
    
    I love to walk! This study gives me new hope that I can transition through menopause with minimal weight gain as a result. I encourage all of you to fit in as much walking -- for fitness, leisure and commuting -- into your weekly routine. The extra energy expenditure will help us all stay healthy.
    
    If you'd like to learn more, please read the editorial I wrote about the study.

  • Blog post
  • 1 year ago
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• I Am So Thankful I Am So Thankful

  • From: MiriamENelsonPhD
  • Description:

    A number of weeks ago, I was up in New Hampshire with my husband, Kin, and a bunch of other relatives and friends. Recently, we took over the care of the house that my husband grew up in, as his parents have passed away. The house is 150 years old and sits on the family's organic farm that Tom, my brother in law, manages with his wife, Ruth. It was a weekend of hard work and a lot of fun. We split and stacked three cords of wood for heating the house, cleaned out a workshop, and did a number of repairs on the house. We even found time for a few afternoon walks to enjoy the surrounding beauty.

    The most memorable part of the weekend was Saturday night, when the twelve of us sat down for a well-earned dinner after a hard day of physical labor. Every part of our meal came from ingredients from the farm: the pork chops, the kale salad, potatoes, squash, and the apple crisp. I marveled at the remarkable nature of this occasion, as it's such a rarity these days for people to be nourished by a meal grown within one square mile of their dinner table. It was a feast enjoyed and appreciated by all!

    I know most people don't have the opportunity to participate in manual labor (by choice) or to enjoy a meal made with food that is grown so close to home. We each have to figure out how to lead the healthiest life possible despite the constraints. I try my hardest to walk wherever I can (for commuting and for socializing). And whenever possible, I buy locally-grown food, either from the grocery store or the local farmer's market. I encourage you to also seek out opportunities to be more active and to eat more healthfully.

    I am so thankful for the immediate and extended family that I have been blessed to surround myself with. I wish all of you good health and happiness, too, during this holiday season.

  • Blog post
  • 2 years ago
  • Views: 154
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• Enjoy the Snow! Enjoy the Snow!

  • From: MiriamENelsonPhD
  • Description:
    It has now been snowing almost non-stop since Friday midday. We have received about a foot and a half of snow! It is truly a winter wonderland. I know that many people don't like the snow and find it very inconvenient. I agree that the driving is terrible!
    
    Instead of complaining and dreading the snow, I encourage everyone to get out and play in it! Yesterday morning and this morning, my husband and I got out of the house early and drove a few miles to our local cross country ski touring center. We had a great time out in the snow. The conditions were excellent and it was truly beautiful out in the woods. Plus we got a great workout. The rest of the time has been spent shoveling snow and bringing in wood!
    
    Instead of just complaining about the weather, enjoy it! If you live in New England, or another place up north, this is what we get! We might as well take full advantage of it! My body loves spending more time on cross country skis and less time running on roads. I think the variety is really good for the body!
    
    Wishing everyone a safe and joyous (and snowy) holiday season.
  • Blog post
  • 2 years ago
  • Views: 96
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• Eat Slowly, Eat Less Eat Slowly, Eat Less

  • From: MiriamENelsonPhD
  • Description:

    At the beginning of a new year many of us look for tips to help us succeed with our resolutions. One tip that has been passed around for over 30 years is: 'If you eat slowly, you will eat less.' However, there has never been any science to support that theory -- until now.
    
    Dr. Katheleen Melanson and her colleagues at the University of Rhode Island conducted a study to test this popular hypothesis.
    
    Thirty college-age women were recruited to participate in the study. The women were given a meal of pasta on two separate occasions (and they were allowed to eat as much as they wanted). At the first meal the women were told to eat quickly, without pausing in-between bites. At the second meal, the women were told to eat slowly, chewing each bite 15 to 20 times and pausing in-between bites.
    
    When the women ate quickly, they ate an average of 646 calories in nine minutes. When they ate slowly, they ate an average of 579 calories in 29 minutes. The women not only consumed less food when they ate slowly, they also said that they felt more satisfied at the end of the meal.
    
    So why not give it a try? When you sit down to your next meal, make a conscious effort to eat a little slower. All that you have to lose is a few extra calories!

  • Blog post
  • 2 years ago
  • Views: 134
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• Stay On Track In 2009! Stay On Track In 2009!

  • From: MiriamENelsonPhD
  • Description:

    For many, the start of a new calendar year represents a fresh opportunity to adopt a healthier lifestyle. People often commit to quitting smoking, eating better, and exercising more in the New Year. These significant behavioral changes -- whether alone or together -- can be extremely challenging, and unfortunately, many people aren’t successful over the long haul. Luckily, many people are successful and this is what we have learned from these remarkable people!??

    Keep it real. It is absolutely essential that you set realistic, achievable goals that are important to you. If the goals you set are beyond reach, or if someone else is pushing you to achieve them, you are likely to have difficulty. When setting your new goals, keep in mind factors such as time, scheduling, and physical abilities. Equally important is that you choose goals that are based on behaviors that you can control. For example, don't zero in on a goal such as, 'I will lose 10 pounds in two months.' Choose goals around behaviors that will allow that weight loss to happen.

    Write it down. Studies have shown that people who keep track of what they eat and how much they exercise everyday are much more successful at achieving related goals. You may want to keep a log on your computer or just in a simple, small notebook that you can carry with you all the time. Or, consider the keeping a journal to keep you motivated throughout the year!

    Schedule. You should schedule and write down plans to exercise just as you would any other time commitment, like a doctor's appointment. Set the time aside, and then stick to your schedule.

    Plan ahead. In addition to scheduling exercise sessions, you should also plan what and when you will eat. Eat breakfast at home and bring your lunch to work. Make sure to plan your meal around fruits, vegetables, low-fat dairy, and lean proteins. By planning ahead, you can ensure that the grains you eat are truly whole grains, and that the portions you prepare are appropriate.

    Take advantage of physical activity opportunities. People are constantly rushing around, so much that they miss important opportunities to fit some physical activity into their day. For instance, by the time you wait for the elevator and go up or down, you probably could have used the stairs in about the same amount of time. Another missed opportunity is public transit -- by the time people walk to the bus or train and then wait for the transportation, they could have arrived at their destination. Whenever possible, take advantage of these opportunities for fresh air and exercise -- you will look and feel better because of it!

    Find a partner. It is always easier to stick to a plan if you have someone to do it with. It may be a colleague at work that you can walk and exchange recipes with, or perhaps your spouse would also be interested in making some healthful changes. This person will help keep you motivated and on track -- and you'll be doing the same for them!

    Don't get discouraged. For many people, successfully changing a behavior may take several attempts. The key here is not to get discouraged. If you experience a set back -- say an exercise-related injury or a week of eating that you're not happy with -- don't get discouraged. Never beat yourself up; just recognize what went wrong and then start again.

    Reward and congratulate yourself. To be successful with any change, you should set a series of small goals that work toward achieving the larger goal. As you accomplish these small goals, reward yourself with something you enjoy.

    I wish you and your family health and happiness in 2009.

  • Blog post
  • 2 years ago
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• Let's Get Started -- and Stay Let's Get Started -- and Stay Active

  • From: MiriamENelsonPhD
  • Description:

    One can't help but be confused by the health information in the media these day. It is my goal, and the goal of the other BeWell experts within this community, to help navigate through conflicting information to make sound choices for healthy living easier. Since we are all scientists or leading practitioners, we can put a perspective on all the confusing information. We will answer your questions, provide insight into new research, and help to motivate and inspire everyone to take the best care of themselves and their loved ones.

    The fact that only 5% of adults get the recommended amount of physical activity for optimal health and less than a third of women eat enough fruits and vegetables shows we have a long way to go to help women adopt these healthy lifestyles. The reality is that with our busy lives it is difficult to do all we need to be as healthy as possible. Through this community we will help everyone figure out how to be as healthy as possible. Our goal is to create a community where your voice is heard and your questions are answered.

    Through my work over the past two decades I have been fortunate to be in a position to influence national public policy around nutrition and physical activity. But my most gratifying work has come from helping individual women to be as healthy as possible. Please speak up and be heard! We all want to benefit from each other within this community. 

    BeWell.

  • Blog post
  • 2 years ago
  • Views: 134
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• Physical Activity Lowers Incid Physical Activity Lowers Incidence of Dementia

  • From: MiriamENelsonPhD
  • Description:
    For years we have known that exercise reduces our risk of certain diseases like heart disease, osteoporosis, and stroke. According to a recent study, you can add dementia to that list. A team of researchers at the Group Health Center for Health Studies in Seattle examined the link between physical function and dementia. They followed 2,288 men and women, aged 65 and older, for approximately 10 years. None of the participants had dementia at the start of the study.
    
    Physical-performance (strength, walking ability, and balance) and cognitive ability were assessed at the beginning of the study and again every other year for an average of six years. The researchers discovered that the people who scored higher on the physical-performance assessments were three times less likely to develop dementia than those who scored lower. While more research needs to be done to explain exactly how this relationship works, this study is an important first step. It emphasizes exactly how far reaching the benefits of physical activity are and it reminds us of the importance of keeping ourselves moving no matter what our age.
    
    Reference: Li Wang, MS and colleagues. Archives of Internal Medicine. 2006; 166:1115-1120. )
  • Blog post
  • 2 years ago
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• Improve Your Body Image With S Improve Your Body Image With Strength Training

  • From: MiriamENelsonPhD
  • Description:
    Research from McMaster University shows that strength training can help improve body image among men and women. The study reported on the results of twenty-eight men and 16 women participating in a 12-week strength training program. Each participant had his or her body fat, strength, muscularity, and body image assessed before and after the training program. At the end of the 12 weeks, all participants saw a decrease in their body fat levels and an increase in their muscularity and strength levels. These results boosted the body image of the 44 participants.
    
    The study showed women were particularly influenced by the positive feedback that they received from strength training. Their increased sense of body image was primarily attributed to the fact that they could complete more repetitions and lift more weight at the end of the program. This finding reinforces the importance of keeping track of your workouts. Try to get in the habit of maintaining an exercise log or journal while you are working out. Doing so will help you sustain your workout schedule and boost your body image as well.
    
    Reference: Kathleen A. Martin Ginis and colleagues. Body Image, December 2005: vol 2: pp 363-372.
  • Blog post
  • 2 years ago
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