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Memory and Vitamin D Memory and Vitamin D
- From: Julie_Stansfield_MD
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Description:
Memory and Vitamin D
Vitamin D is a hot topic lately. One of the latest studies is called InCHIANTI, done it Italy (are you surprised?). The study looked at people who were older with normal memories. It checked their Vitamin D levels, and then watched over several years to see who got dementia. Those people with low vitamin D levels were six times more likely to have memory problems… fascinating. One of my buddies runs a nursing home and is on a big vitamin D checking spree. She checks vitamin D levels on all her nursing home patients. Almost all of them are low.
So what is going on? Some researches think that brains have to have vitamin D to work well. Other researchers say that a low vitamin D level is a marker of low physical activity, poor mobility and higher amounts of fat. The theory is that people who don’t go outside and exercise and are fatter have a lot more memory problems and health problems. So it is like saying if you wear smaller shoes you will have small feet. But what really happens is that only people with small feet wear small shoes. Perhaps giving people vitamin D won’t make memory problems go away. We know giving people small shoes won’t shrink their feet. We don’t really know yet what happens when you give people vitamin D when their levels have been low. That will be a great study when it comes out.
The new recommended daily amounts of vitamin D3 will probably be about 1200 IU to perhaps as high as 2000 IU. This is much higher than the current amount of 400 IU daily. It looks like this amount is quite safe. It also looks like unless you are outside more than 3 hours a day, every day, there is a good chance your levels will be low. This might be one of the few vitamins people need.
Archives of Internal Medicine 2010;170:1135-1141, 1099-1100
- Blog post
- 2 months ago
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Heavier and Taller Heavier and Taller
- From: Julie_Stansfield_MD
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Description:
Heavier and Taller
Yearly physicals make sense. Some of the most helpful tests are a surprise to many people. Height, weight and blood pressure are great and simple ways to check your health.
This morning I had my surprise. This morning I am a ¼ inch taller than I thought. Weird, but that is ok. It is probably just a difference in how I was measured, or maybe it is just related to it being early in the day. Early in the morning you can be taller than later in the day. The discs and tendons in your body are not quite as smashed from gravity in the morning, unlike how they will be later in the day. If I had been shorter than normal I’d know my bones were getting fragile and at risk to break. That would mean having to start a bone strengthening pill.
The next surprise came when I stepped on the scale. DARN!!! This gal is truly heavier by 5 pounds than one month ago. Honestly my clothes are a too big compared to two months ago. The belt I wear has no more holes, it can’t be made smaller. What is going on? Well I’ve been riding my bike a lot. My son’s eighth grade classmates are training for the Multiple Sclerosis charity bike ride the “MS 150”, I’m helping them train. Our team name is the “Road Scholars”. The goal is to do 150 miles over two days. After each ride I have been eating ice cream. It is one of the reasons I like to ride a bike. After 20 miles on the road I feel like I can eat my chocolate chunk ice cream and enjoy it. After 40 miles I eat anything I want. So I’ve put on fat and muscle. Even the Tour de France bike riders have to watch what they eat. An extra 5 pounds is a lot more work to move around on the bike. So my plan is to have ice cream only two times a week, eat fruit instead and keep riding. I’ll drop the five pounds in about two weeks.
The next test is blood pressure. It is just a bit too high at 130/80. It is just another reason to lose those five pounds. When my weight drops my blood pressure drops.
Get your numbers checked.
- Blog post
- 2 months ago
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The last 5 pounds The last 5 pounds
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
Since my return from Italy, I have had several people tell me that I look thinner. It wasn’t until I went to the doctor for my regular check up that it was confirmed. I had indeed lost 5 pounds. Some may say I didn’t have 5 pounds to lose. But, in my opinion….everyone is looking to lose the last 5 to 10 pounds. That’s the hardest to lose. I also want to be at my ideal body weight (IBW). As an RD we calculate IBW in our sleep. I use a “fast & dirty” calculation method. You use your height! …100 pounds if you are at least 5 feet…for every inch over 5 feet you add 5 pounds (it’s different for men). It’s pretty simple! I stand ~ 5’8”….or IBW of 140 pounds (100 + [5x8]=140)…and we use plus or minus 10%. My IBW range is 126# to 154#…with 140 pounds being IDEAL! My weight has always been within the IBW range…..BUT ... I have always wanted to get back to my IDEAL weight! I haven’t been “ideal” since my wedding day. It’s been slightly up-hill since that day. I really can’t complain……… but ….ideal would be ideal! So, YES…I confess…I’ve had 5 pounds that I have wanted to get rid of for 30 years!
After my Italian adventure I am finally “Ideal”! J
How did I do it you ask? It all started with a new concept a colleague told me about called …Destination Walking! At the time I didn’t know its official name. Destination walking is a new phenomenon. It’s not even in the dictionary! Some folks have been doing it for years…but now it has a name. It could be defined as “the place one wants to go…or…the place one needs to go” = destination... AND... you walk to get there! Destination walking……………………….*
* While in Florence we walked everywhere. We walked to class, to dinner, to run errands, to the market and of course shopping. There were buses and taxis… like you’d find in most big cities…but we didn’t feel the need to take them {I am waaay too cheap!}. Destination walking is something that happens when you live in an environment that all of your daily living activities are within “reasonable” walking distance from your home. Apparently destination walking can have health benefits. It can improve cardiovascular health, aid in weight loss and strengthen bones. Comfortable shoes, the semblance of a back pack (to carry your stuff) and a place to be….you too can improve your health. I don’t mind going for a walk for exercise sake. But I much preferred walking some place I had to be …like work. In Florence we started out 20 to 30 minutes before we had to be somewhere. Even when we misjudged the distance…we picked up the pace. We were never late. Due to this practice…I pleasantly discovered a 5 pound weight loss.
Anyone living in an environment where they can walk to get groceries, pick up their dry cleaning, pick up mail at the post office, go to work, dine with friends or eat a pastry at the coffee bar…can live this! I have vowed that my next home will be in a community where I can live the Tuscan life. If I’m lucky…I will not ever have to use my car.
Between the simple foods and the continuous walking to everyplace I needed to be…and …to get the things I needed to survive……………..I lost the 5 pounds I have been wanting to lose for 30 years.
Now my goal is to keep it off!
Ciao Bella
Le Greta
- Blog post
- 2 months ago
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Exercise in Italy - Tuscan Que Exercise in Italy - Tuscan Queen
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
After arriving in Florence I thought long and hard about how I would maintain my routine. Exercise and my morning cup-of-Joe was my main concern. Three doors down from my apartment was a splendid little coffee bar. I found lots of coffee bars around Florence…and a few where they greeted me like an old friend. Espresso is my drink of choice now. I discovered that espresso gives me the caffeine shot that I need without the constant urination.
Remember my frustration with the public toilets. A favorite shop here at home makes espresso as good as the Italians. The exercise was not a problem either. The name of Study Aboard experience was, “The Mediterranean Diet and Lifestyle”. There were students that had come to study the Tuscan “lifestyle”. Pedometers were provided for anyone who cared to wear them. In 4 weeks I walked over 160 miles.
The most amazing adventure was the train trip to a small village named Riomaggiore. I was a bit confused…because I was told we were going to Cinque Terre for a hike. Well little did I realize that this was a hike like none other…at least in my experience? I’m a city girl…I don’t hike. But again….if you don’t have a car in the city…you DO hike. We walked everywhere. Florence University of the Arts is an urban campus…which means it is spread all over the city. It wasn’t hard to put over 160 miles on my treads (I had to buy 2 extra pair of shoes to handle the walking…or at least that is the reason I gave my hubby). So my exercise was FULLY covered.
Back to my story!
Cinque Terre is a national park made up of 5 small villages on the Coast of “Ligure of Levante”. The area was cut off to outsiders at one time. The 5 villages were only reached by the outside world ~ 100 years ago….when a railroad was built running through the villages. There’s also a chain of mountains that surrounds the villages. It was one of the most spectacular images I’d ever seen. I have uploaded pictures for your viewing pleasure in the picture section of this site.
I lot of people start the hike in the northern village of Monterosso. But the terrain is difficult and will make you want to throw in the towel before you finish the "9 mile" hike. My crew started at the southern edge of Cinque Terre…in Riomaggiore. From Riomaggiore to Manarola is very scenic and spectacular; the hike was beautiful…and nice and flat. As the hike progressed the terrain became more difficult to walk. We went up and around the sides of mountains. Some of the passages were so narrow, only one person could pass at a time. There were guard rails in some areas...and other areas only had the brush to stop a fall. When we arrived in Corniglia… I was in love. The village was quaint, and very Tuscan. We walked right in front of people’s homes. I watch a woman put out her laundry and water plants. Along the trail many hikers stopped to eat lunch and fill their water bottles with mountain water. There were many refueling stations, carved into the side of the mountains. Our hike took us to Vernazza, where we had lunch. The last stretch of the hike was closed (Vernazza to Monterosso) due to falling rocks. It was music to my ears. All in all I hiked about 7 miles in 5 hours.
It’s called the Italian Riviera. What a ruggedly gorgeous jewel…a small piece of heaven. It’s really a destination…not someplace you go to for a hike. I highly recommend it. I did make it to Monterosso….by train. There was a beach....you could see beautiful umbrellas....with all the same patterns.... for miles. The beach was the cherry on top!
Exercise and caffeine…………..Yes…I was able to keep my routine.
More about my adventures later!
Ciao Bella
Le Greta
- Blog post
- 3 months ago
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
The beach in Vernazza. My sister and I had a ball at the beach in Monterosso also. What a day.
The 7 mile hike was amazing! See my blog...for all the details.
- 3 months ago
- Views: 43
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 36
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 31
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 24
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 25
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 30
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 25
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 23
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 19
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Cinque Terre Cinque Terre
- From: LeGreta_Hudson_MS_RD_CDE
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- 3 months ago
- Views: 21
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Brown Rice and Bran Brown Rice and Bran
- From: Julie_Stansfield_MD
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Description:
Brown Rice and Bran
This month an Article was published in the Archives of Internal Medicine that showed that people that eat brown rice are less likely to get diabetes than people who eat white rice. So in theory diabetes can be prevented by eating brown rice. One of the problems with these kinds of studies is that people don’t substitute one food for another. Instead they tend to eat a lot of the food that has health benefits. However that won’t work. The study only looked at the benefits of switching from white rice to brown rice. It didn’t look at what happened if you eat lots and lots of brown rice. The study cites many other articles that show that a high carbohydrate intake is associated with more diabetes. Brown rice despite its benefits is still a carbohydrate. Better than white rice, but still a carbohydrate. You can’t eat lots and lots. Swap a 1/2 cup serving of white rice for brown rice to get the benefits.
What makes brown and white rice different? Brown rice becomes white rice when the outer brown husk is removed. In many cultures white rice is called “polished” rice, because that is what happens. A traveling polisher once came to my Aunt’s house in the Philippines to polish her rice. That was quite a sight, belts polishing the brown husks off, spitting brown chaff one way and white rice the other. When the brown bits are removed, the rice is easier to cook and lasts longer. However it also removes the fiber and many nutrients. Scientists aren’t sure if the benefits from brown rice come from the fiber or the nutrients or both.
Another study recently published looked at the benefits of bran. Nurses that eat bran and that have diabetes reduce their risk of death by 28% and their risk of dying from heart disease by 35%. Impressive results. Bran basically is the outer husk of wheat. Once again no one knows if it is the fiber or the nutrients that help people. Clearly it works. Brown rice seemed to reduce the risk of diabetes by 16%. The study about bran did not address the question if bran reduces the risk of diabetes.
So yes once again, whole grains are better than highly refined grains. Whole wheat flour is better than white flour. Brown rice is better than white rice. But the only food category that you can eat as much as you want is still vegetables.
Archives of Internal Medicine. Vol. 170 (No. 11), June 14, 2010 pp. 961-969
Circulation 2010 May 25 [doi:10.1161/circulationaha.109.907360]
- Blog post
- 3 months ago
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The Tuscan Queens room with a The Tuscan Queens room with a view!
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
Just in case you couldn't see the river...here is a closer view!
- 3 months ago
- Views: 53
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Adventures of a Tuscan Queen Adventures of a Tuscan Queen
- From: LeGreta_Hudson_MS_RD_CDE
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Description:
The adventures of a Tuscan Queen!
The Tuscan queen you ask? Yes, I have been on the adventure of a life time. Back in October I found myself asking to go to Florence Italy to assist with a Study Aboard program at the university. After a 20 minute conversation at the Denver airport with a “would be” colleague…I was going to Italy. I left May 17 for my transatlantic journey. I returned from Italy Sunday afternoon…having been there for 4 weeks. It was magical, one breathtaking moment after another. I will attempt to transport you to Italy in the coming months with pictures and stories. I fully intended to blog from aboard….but each day was spent in full emersion. I fell into bed each night like a school girl thinking about her first love.
After getting off the airplane May 18th, we hit the ground running. I wanted to experience it all…I figured I could sleep when I got home. We had cooking classes with prominent Italian chefs; we attended lectures by important statesman (woman) regarding wine tasting and pairings, olive oil, cheese and the Slow Foods movement (which started in Italy); and a key researcher, who has linked the Mediterranean diet & lifestyle to reduced cardiovascular mortality. We studied food production, food systems and the "built environment"…and their relationship to a healthier lifestyle. We went to the Chianti region, Siena, Montepulciano (where the movie “New Moon” was filmed…so I’m told by the students)….and yes, the tower is still leaning in Pisa. I will give you a blow by blow of each day’s adventure and all the things learned, as me and 45 other students of the Mediterranean Diet and Lifestyle explored Italy. Oh yeah….my beloved sister and sister-in-laws showed up for the journey also.
O.K……there were a few things I didn’t “GET”, nor was I pleased about while studying aboard. The public toilettes cost euro ($$) to use….and you would think that once you’ve paid to do your business…you would at least have a toilette seat. I didn’t think that was too much to ask.
When I asked why…the answer: “No reason”… “This is Italy.” That became the reason for everything we didn’t "get."
Until next time…… Ciao Bella
Le Greta
- Blog post
- 3 months ago
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Walking Between Storms Walking Between Storms
- From: Judy_Bock_RN
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Description:
Walking Between Storms
This morning I left my keyboard to take a walk with my dog Bella. She and the rest of us mid-Missourians have been limited in our outdoor activities due to almost daily rain for the last couple of weeks or so. There was a lull in the downpour and no thunder and lightning to scare Bella, so I thought I’d best take advantage of the opportunity.
Walking is my favorite exercise. It requires no special equipment other than proper footwear and possibly sunscreen and bug repellent. Today I used my vinyl boots I bought at a resale shop. They go up to just below mid-calf and have been worth many times over the three dollars I paid for them. I thought I might be able to get by without sunscreen or bug spray today because my body was almost completely covered, and I used the hood of my parka part of the time while in the woods and passing through overhanging branches. So far I have not noticed the usual allotment of ticks crawling on me after such a walk in nature.
Bella got thoroughly wet, which labs are prone to do. She jumped in the pond as we passed by. As for me, I just got the lower legs of my jeans wet due to walking through tall grass and weeds on the way to a nice mowed path on our neighbor’s property. The trail meanders along the perimeter of his land amid trees, creeks, pasture and even an 1800’s graveyard.
All in all it was great exercise and a real boost to my mental and physical well-being. I recommend taking a break whenever you can to do something physical. If you can combine it with natural surroundings accompanied by one of your best friends, it’s an added bonus.
- Blog post
- 4 months ago
- Views: 65
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Ah…Nuts Ah…Nuts
- From: Julie_Stansfield_MD
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Description:
Ah…Nuts
Recently an article was published in the Archives of Internal Medicine. This article talked about the benefits of eating nuts. Many previous studies have reported that people who eat nuts have fewer heart attacks. This is a study that pooled the data from several studies in attempt to estimate the effect of nuts on cholesterol levels. It also looked at other factors that may change the effect nuts have on cholesterol levels. It looked at other factors like weight, diet and cholesterol levels.
The study found that if a person ate about 67grams of nuts a day (about 16 nuts) the total cholesterol will lower about 10 mg/dl, the LDL will lower about 10 mg/dl and triglycerides will lower about 20 mg/dl. This is not a big change, but none of the studies lasted more than 8 weeks. HDL levels did not change with eating nuts. It has been estimated that nut consumption reduces the risk of cardiac disease by 37%. This is a greater reduction that you would expect if nuts only reduce heart disease by reducing cholesterol. Nuts seem to have additional effects that lead to less heart disease.
In these studies nuts were eaten in place of other food. When the nuts replaced food that is part of a typical Western the cholesterol lowered the most. When nuts replaced calories in Mediterranean diet, cholesterol did not lower as much.
Heavy people did not benefit from nuts as much as people with lower weight. This is important because heavy people have a higher risk for heart disease. Nuts are very high in fat and eating lots of nuts in addition to a regular diet could make losing weight difficult. So if you eat nuts it should be in place of something. Nuts can be substituted for meat. One serving of nuts is 1.5 oz (43g). This study looked at the benefits from eating twice this amount or about 16 nuts in a day. The nuts that were studied were Walnuts, Almonds, Macadamias, Pistachios, Hazelnuts, Pecans and Peanuts. (Peanuts are not actually nuts but part of the bean or legume family and seemed to have benefits similar to true nuts.)
So nuts do seem to lower cholesterol numbers modestly. They as well seem to reduce the risk of heart disease. However for people that are obese it seems that the benefits are not as great as for thin people. People frequently add nuts to their diet. However they will have a greater benefit by eating nuts instead of food like fatty cuts of red meat. Diet is only one way of becoming healthy. It is important to also remember the importance of exercise. Medication can be another important tool to prevent heart disease.
Two of the authors did receive funding from California Walnut Commission, the Almond Board of California, the National Peanut board and the International Tree Nut Council. But that doesn’t make them bad nuts.
Archives of Internal Medicine. Nut Consumption and Blood Lipid Levels. Vol 170 (No.9) pages 821-827.
- Blog post
- 4 months ago
- Views: 85
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Balance and Walking Balance and Walking
- From: Julie_Stansfield_MD
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Description:
Balance and Walking
Balance is a problem for most people over the age of 30. It sneaks up on you. Without a good sense of balance it really is difficult to walk easily. Falls are more common. Even though I know adults should do balance exercises, I hadn't been doing them. However a fall is good reminder that things have to change. On a Saturday morning I was playing soccer with my kids and managed to land on my bottom without anyone even pushing me. Very elegant.
If you think about it, walking requires you to balance on one foot. It may only be for a moment but you have to balance. People that lose their ability to balance on one foot may at first develop a slower gait with smaller steps. Then they may begin to walk in a more side to side fashion rather than a heel to toe.
Falls are a real problem. People get broken just like Humpty Dumpty. Better to prevent falls. Daily short balance exercises are a good idea.
One easy exercise to try is to balance on one foot only. Stand next to a wall and a sturdy piece of furniture the first time you do this. If you begin to fall it is best to be able to grab onto something. Switch to the next foot. This might be hard at first but people can rapidly improve by just doing this every day. If you really struggle to do this, start by leaning next to the wall while you hold onto to something, then try balancing on one foot. In a few weeks try balancing on one foot a few inches further from the wall. Aim for a goal of a minute on each foot. Even while I was writing this article I stood up for a while and balanced on each foot. It is a simple exercise you can do even while waiting for the microwave to ring. Since I’ve been doing this for a while now I will sometimes go to the next level. Closing my eyes while I balance. This is harder. This should always done next to a sturdy piece of furniture or a counter. You will get tipsy. Daily practice makes you better.
- Blog post
- 4 months ago
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