Category Archives: Diet And Food

To the Editor:

Re Intermittent Fasting: Its Benefits and Risks, by Jane E. Brody (Personal Health column, Feb. 18):

Fad diets come and go. The current one, intermittent fasting, crosses the line between what some people have done out of necessity throughout time and some do as a result of upbringing, situational restrictions or biological signals (not eating after dinner).

The new wrinkle is labels for the multiple constellations of intermittent fasting: periodic fasting, time-restricted feeding, alternate-day fasting and the 5:2 diet (within a week eat normally for five days and eat a quarter less than normal for two days, either consecutively or interspersed).

Our food environment has been termed obesogenic, largely due to the availability of affordable food 24/7 in a form that can be consumed virtually instantaneously no need to dig a potato out of the ground, chop wood, make a fire and roast before it is ready to consume.

The intent of the different intermittent-fasting regimes is to trick oneself into decreasing calorie intake. As with other fad diets, the approach is dependent on long-term adherence, rather than short-term.

Intermittent fasting may seem attractive at first glance. But once it collides with practical issues or social interactions, the bottom falls out. Best to step back, be realistic and personalize adjustments so that they are sustainable within the context of our unique life rhythms.

Alice H. LichtensteinBostonThe writer is a professor of nutrition science and policy at Tufts University.

Follow this link:
The Flaw in Intermittent Fasting - The New York Times

It is hard to imagine that such vibrant and successful cities and towns throughout the St. Croix River Valley all have one thing in common: Hundreds of children in our backyard are struggling with food insecurity.

River Valley Charities (RVC) was formed to come alongside the backpack programs in the local schools serving in the communities of Hudson, River Falls, Somerset, New Richmond, Ellsworth, Amery, Baldwin/Woodville, and St. Croix Central schools. RVC also collaborates with organizations working with at-risk youth through the Raider Network and Camp St. Croix.

These organizations are on the ground floor working with our children and their families in the community to identify and solve more than just a lack of basic needs. As mostly volunteer-run programs, they rely on grants and the support of the local community. They provide a much-needed service and have long-term, dedicated people working on their teams.

Within our partnerships, there are three key areas of focus. RVC is especially interested in transforming the St. Croix Valley through programs focused on rehabilitation and development with families in need:

Crisis We know there will always be children and families in crisis. We support them and other nonprofits that work in this space with a portion of our time and funding. Often, we see children and families trapped in this stage. We offer resources and opportunities to help guide children, and their family, to move to the next two stages.

Rehabilitation Once out of crisis situations, RVC walks alongside people and organizations to identify the root issues causing the crisis and begin the work to change that.

Development We ask the question.what tools, resources, or needs do these children and families need to make long-lasting generational changes? How can we help?

RVC, with our lead partner, Associated Eye Care, believe there is a direct link between healthy diets and good vision. Engagement with other corporate partners help to generate awareness of this vital link between vision and diet. With Associated Eye Cares support, the local backpack programs provide nutritional food to families in need.

About River Valley Charities River Valley Charities (RVC) is a 100% volunteer run 501c3 that gives back 100% of the proceeds it generates. Our Board focuses on creating and developing lasting solutions to assist at-risk families in the St. Croix Valley. We focus on the following objectives:

1. Partnerships We focus on bringing together the many nonprofits and organizations that share a common focus with RVC. We facilitate best practices and networking days for these organizations to learn from each other.

2. Hunger We work with our partners to identify what the needs are in the community and discuss how, together, we can best solve this.

3. Nutrition Quality over quantity is our belief. We are working on solutions to provide fresh fruits and vegetables to the backpack programs weekly. Quality food is more expensive than highly-processed food. We are trying to limit the amount of processed food sent home in backpacks.

4. Awareness Many families in the St. Croix Valley are not aware of problems or needs in our community. We raise awareness through fundraising and events.

5. Fundraising This is RVCs primary focus. We are committed to working with the local business community to help raise the money needed to create a more permanent solution.

If you are interested in learning more about RVC, please visit our website at http://www.rivervalleycharities.com. We welcome your support and involvement in our mission to end hunger in the St. Croix River Valley.

About the the backpack programs - In the St. Croix Valley there are over 500 children signed up to participate in these programs. There are many more in need but have not yet signed up. Each community backpack program differs slightly but the commonality is to make sure children in our community have enough food to eat over weekends, long school breaks and summer. There is a large unmet need in the St. Croix Valley. The goal is to provide confidential support to families with needs defined by ALICE (Asset Limited, Income Constrained and Employed).

More here:
River Valley Charities announce grants to local backpack programs - The Baldwin Bulletin

Many people think of bones as solid forms inside their body that do not change much over time, except maybe during the growing years. Bones are actually quite active throughout a lifetime. They can be both positively and negatively impacted by lifestyle habits. Unfortunately, some of the negative factors can cause bone changes that are not reversible.

Bones are constantly being acted upon by two major types of bones cells osteoclasts and osteoblasts. Osteoclasts dig out old bone tissue similar to pot holes in a road. Osteoblasts act like a road crew that fills in these holes. This leads to ongoing bone turnover.

During childhood and adolescence, the holes being dug are shallower so when they are filled in, it creates a net increase in the bone tissue. This pattern continues until bones reach peak bone mass the most bone that is created for a lifetime in size and density. Females peak at about 19-20 years of age while males have until about 21-22 years of age.

Ideally, during the adult years of young and middle age, the osteoclasts and osteoblasts work at about the same pace which means bone density remains stable, unless there are lifestyle factors that cause a decrease.

Older men progressively begin losing bone at about 1% per year, again unless other factors (like the use of certain medications, undiagnosed celiac disease, malnutrition, etc.) cause more rapid bone loss.

Women undergo a higher percentage of bone loss during the menopausal-postmenopausal period possibly 3% to 5%. After several years, bone loss then slows to an average of about 1% per year, similar to older men. For women, bone loss usually occurs in the spine first since it is more sensitive to changes in estrogen levels. Hip bone density tends to be more related to the aging process.

A number of factors can negatively impact bone over a lifetime. Some of these are modifiable while others are not. Extremely problematic factors include tobacco use, the use of certain medications (such as prednisone), thyroid hormone levels out of the normal range (too high or too low), medical issues or surgeries that reduce nutrient absorption in the intestinal tract, and some cancer treatments.

For women, the length of time that estrogen is actively circulating throughout their lifetime is important. This means that a delay in getting a menstrual period in the adolescent years, not menstruating for extended periods of time in the reproductive years, and early menopause can all lead to reduced bone density. Research suggests that adding an oral contraceptive does not significantly improve bone density in these situations. It appears that natural estrogen cycling is needed.

Women who lose a menstrual period due to insufficient calorie and/or nutrient intake and/or those who consistently do excessive levels of physical activity can increase their risk of bone loss during that time, which is often not recoverable. It can also increase the risk of having a stress fracture, especially in persons doing high impact exercise like running.

Diet plays a key role in bone health. Some nutrients are needed for the structure of bone while others are important for the actual creation of bone. The matrix of bone is made up of protein while the remainder is mostly a wide variety of minerals. Since plants soak up minerals from the soil, they are a great dietary source fruits, vegetables, nuts, seeds, whole grains, and beans and lentils. Dairy products and other dietary calcium sources can provide for the high content of calcium in the bones.

Besides becoming a structural part of bone, some nutrients are involved in the process of creating new bone like vitamin C and B12. Vitamin D is important in regulating the uptake of calcium.

Dietary sources of nutrients are recommended over supplements in most cases (vitamin D is one exception since there are few dietary sources) because foods contain a wider variety of nutrients that work together to keep bones healthy. With dietary sources, there is also not a concern for taking in excessive amounts of individual nutrients that can then lead to potential side effects, imbalances or competition among nutrients for uptake, or toxicity.

Besides the risk of stress fractures, the loss of bone density over time can lead to osteoporosis. Fragile bones have a greater chance of fracture and related consequences. Negative lifestyle habits can mean osteoporosis happens at a younger age than would otherwise occur. For example, a young female who loses her menstrual cycle due to restrictive eating and excessive exercise (and depending on the length of time these factors continue) can end with bone loss that mimics the bone density of an elderly female that may not be recoverable.

The bottom line when it comes to a healthy diet for bones is similar to what is recommended for overall health and reduced risk of many medical problems consuming an appropriate number of calories to achieve and sustain a healthy body weight and eating a wide variety of healthy foods (such as whole grains, fruits, vegetables, lean animal proteins, sufficient amounts of calcium, nuts, seeds, and beans/lentils) to provide needed nutrients.

When it comes to physical activity, both weight-bearing cardiovascular exercise and strength-building exercises can increase bone density in the years before peak bone mass and can help to sustain bone density in all age brackets. Strength exercises are especially important for small-framed, lower weight adults, since these individuals do not benefit as much from weight-bearing exercise. These activities and balance exercises can also reduce the risk of falls and resulting fractures.

Are you taking good care of your bones that will carry you through a lifetime?

Pam Stuppy, MS, RD, CSSD, LD is a registered, licensed dietitian with nutrition counseling offices in York, Maine and Portsmouth, N.H. She has also been the nutritionist for Phillips Exeter Academy, presents workshops nationally, and is Board Certified as a Specialist in Sports Dietetics. (See http://www.pamstuppynutrition.com for more nutrition information, some healthy cooking tips, and recipe ideas).

See the original post here:
HealthBeat: A lifetime of healthy bones - Seacoastonline.com

Getty

Making smart food choices is the key to eating and living healthy. But now, the latest research shows that when we eat is just as important as what we eat.

Why, you ask? Because as it turns out, biological activities like metabolism are closely linked to our circadian rhythm. "Your metabolism changes throughout the day because of your circadian rhythm or natural body clock," tells Jessica Tong, a Vancouver-based registered dietitian. "In the morning, in response to daylight and food, insulin sensitivity increases and melatonin decreases, making you feel alert and energized. Meanwhile, in the evening, melatonin levels go up and insulin sensitivity decreases, preparing your body for rest and cell repair," she explains.

Experts argue that aligning your mealtime with your circadian rhythm can help maximize weight loss, improve endurance, reduce the risk of type 2 diabetes and lower blood pressure, among other things.

But firstly, what exactly is circadian rhythm?

"Your circadian rhythm is basically a 24-hour internal clock that is running in the background of your brain and cycles between sleepiness and alertness at regular intervals. It's also known as your sleep/wake cycle," states the National Sleep Foundation.

"Sleep affects two hormones in the body, which regulate hungerghrelin and leptin. Ghrelin stimulates your appetite while leptin does the opposite," tells Harley Pasternak, celebrity nutritionist, personal trainer and author of The Body Reset Diet Cookbook. "When your body is sleep-deprived it throws off your circadian rhythm, increasing ghrelin levels and decreasing leptin in the bodywhich can lead to increased hunger and sugar cravings," he points out.

Besides inadequate shut-eye, other factors like jet lag, medications and irregular work hours can also mess with your circadian rhythm.

"A disrupted circadian rhythm may lead to increased production of insulin in your body," says Tong. Insulin is a hormone that's responsible for helping the cells in our body metabolize and properly use nutrients obtained from food. "Chronically elevated insulin levels can result in an increased risk of developing cardiovascular disease and type 2 diabetes," notes the dietitian.

Circadian Rhythm Diet 101

"Your natural body clock is synchronized with your external environment through cues like exposure to light and the timing of your meals," says Tong. The circadian rhythm diet, also known as the body clock diet, is basically a form of time-restricted eating plan where you eat in sync with this internal clock.

"This means that you eat during the daylight hours, within a window of 12 hours or less and fast for the remaining 12 or more hours each day," Tong explains. "Ideally, aim to make breakfast and lunch your larger meals and dinner your smaller meal of the day," she suggests.

While anyone can benefit from this diet, it's particularly suitable for people who have metabolic diseases, like obesity and type 2 diabetes, says Tong. "It may also help those who are trying to cut down evening or late-night snacking and require some boundaries to help break the habit," she adds. But before you kickstart your new diet, don't forget to speak with your doctor or dietitian first, Tong advises.

How to do time-restricted eating right

For beginners, Pasternak suggests dividing your calorie intake into three main meals and two snacks, with the four pillars of food included in every meala high-quality protein (like fish or dairy), plenty of vegetables, a handful of quality fiber and healthy fats. "I also recommend incorporating fermented foods in your daily meals. Yogurt and cheese are some great options," adds the nutritionist.

Additionally, have your morning meal within two hours of waking up. A typical healthy breakfast consists of key nutrients like protein, fiber, vitamins and healthy fats. "One of my favorite go-to meals in the morning is a smoothie. I like to hide some of my nutrients in there," says Pasternak. "I like to throw in nuts, avocado, berries, whey protein, even fermented dairy in it," tells the fitness expert.

At night, go for a lighter meal like baked salmon, black bean soup, avocado toast or a salad bowl.

Pasternak also suggests having a glass of warm milk as you wind down for bed as it may help you sleep better. "Some studies indicate that tryptophan, an essential amino acid found in milk and other protein-packed foods, may have a calming effect," he says.

More importantly, "note that just because you are eating within a time-restricted window doesn't mean that it's okay to make poor food choices during this time," says Tong. "Choosing nutrient-dense foods and practicing portion control is still important," she adds.

Other than that, aim for at least seven hours of sleep each night, says Pasternak. "Cut out caffeine after noon, shut down electronics 30 minutes before bed andif you need tolisten to a sound machine at night to drown out noises that may disrupt your sleep," he suggests.

And lastly, try to be consistent with your routine because the more regular your sleeping and eating habits are, the better your circadian rhythm works.

Link:
Everything You Need To Know About The Circadian Rhythm Diet - Forbes

John Karangis, the executive chef of Shake Shack, says he usually wakes up at 3:30 a.m. This is by choice. The 48-year-old isnt rising and grinding at an unseemly hour to cook, concoct, and taste-test chicken, burgers, hot dogs, fries, and milkshakesthose are tasks he saves for later in the day. The crack-of-dawn start-time is because he cant stop himself from competing in marathons and triathlonsboth of which require a fair amount of early-morning training.

Karangis began cooking at an early age, including (illegally) at a restaurant at 13. He went to culinary school and came into the orbit of Danny Meyer, the founder of Shake Shack, who helped him launch a career in fine dining. So when Meyer and company came calling again, Karangis jumped at the chance to team back up. And in October 2018, he transitioned to his decidedly less high-end but equally tasty current job.

Karangiss journey as an athlete is a little more recent: it started 16 years ago, he says, as a bucket list one-off marathon turned into a lifelong hobby. Then he added training for Ironman triathlons to his regimen in 2014. Both forms of exercise are a welcomed respite from the sometimes not-so-healthy rigors of Karangiss day job, which does indeed feature the ingestion of a whole bunch of burgers.

In an interview with GQ, Karangis explains how he and his colleagues in the Shake Shack Innovation Kitchen try to maintain a healthy diet, and he explains why he really, truly craves Shake Shack every year after running the New York City Marathon.

GQ: Can you walk me through a typical day for an executive chef of a fast-casual restaurant?

John Karangis: I wake up at 3:30 a.m., and Ill have maybe a banana, some cashew butter, a cup of coffee, and Ill hit the road. I train one or two disciplinesswimming, cycling, or running. I usually start my exercise at 4:45 and do that as long as my schedule dictates for the day. Ill shower at home or the gym, grab a small recovery breakfast, and go to work. Im usually at work by 8, and leave sometime around 5 or 6. I try to be in bed by 10 p.m.

How often are you eating Shake Shack for lunch?

Part of our role in the Innovation Kitchen is to develop new recipes for Shake Shacks all over the world. Were constantly cooking and having tastings. Throughout the day, as a chef, youre cooking and tasting enough to get a sense of what works, what doesnt, while also being mindful of what youre eating. I try to integrate a salad lunch into the mix, especially if Ive got a big tasting with a burger or shake that day. I want to make sure Ive also got some grains, quinoa, greens, and a little dressing. But Im active during the work day and it kind of goes by so quickly that my lunches can vary. There are definitely days where my lunch is bits and pieces of whatever Im eating in the Shack. When I get home, my wife is a great cook, and whatever shes making, Ill eat. Then I try to prep my breakfast for the next morning to make my morning a little lighter.

Im not super regimented, but I try to be mindful of what Im eating. Theres a team of three of us, so well divide those tasting tasks up to make sure we each live a balanced lifestyle and were not taking in a ton of calories. My colleagues and I look out for each other, to be honest. Well say, okay, theres a big tasting tomorrow, heres what we need to do. But its also important to sometimes put ourselves in the shoes of a guest and experience something with the intent that we want them to experience it.

Read the original here:
The Real-Life Diet of Shake Shacks Executive Chef, Who Taste-Tests Burgers Between Marathons - GQ

We often do not realize the side-effects of obesity until it gets too late. For 38-year-old housewife, Salma, being detected with diabetes and thyroid issues at a young age invited health problems. Determined to reverse the same, she maintained a strict diet, enrolled herself in a Zumba class, fought off all the excess weight and got her life back. To learn her weight loss secrets, read the complete story below:

Name: Salma Zoeb Patrawala

Occupation: HousewifeAge: 38

Height: 5 feet 2 inches

City: Pune

Highest weight recorded: 91 kilos

Weight lost: 29 kilos

Duration it took me to lose weight: 8 monthsThe turning point: I was diagnosed with diabetes and thyroid at a young age. I realized losing weight was one of the ways to get my life back. When I did lose weight, I gained back my confidence, went back to my size 'M' clothes and most importantly, people showered me with compliments. All of this because of my transformation.My breakfast: I survive on desi khana. In the mornings, I usually have a couple of chapattis (small) with a cup of chai, with very little sugar in it.

My lunch: For lunch, a bowlful of subzi (whatever's in season) and 2 chapattis.

My dinner: I make sure to have limited carbs, that too before sunset. I keep my dinners fairly light and have something like a fruit salad on days.

Post- workout meal: A big glass of milk with honey mixed in it.

I indulge in (What you eat on your cheat days): If it's a cheat day, I am definitely having kheer, which I love eating. I am also a huge fan of chai so I drink another cup on my cheat day.

My workout: So the big change that I made in life was working out. I enjoy going on brisk walks, so I do that for about an hour and follow it up with a session of Zumba, which is an amazing way to burn up calories.

Low-calorie recipes I swear by: No recipe as such, but I truly believe that for losing weight, one has to practice mindful eating. Now, I think twice before eating something junk. You can say that the food first goes in my head before my mouth.

Fitness secrets I unveiled: There is nothing better and healthier than a balanced diet. Starving, or following fad diets is not going to help you burn the fat because you end up eating more. Maintain discipline, keep two-hour intervals between your meals and you are on your way to healthy living.

How do I stay motivated? : Motivation can be found within yourself. If I am feeling a little low, I look at myself in the mirror and promise to keep working on my goals I set for myself.

How do you ensure you dont lose focus? I follow workout tutorials on the internet (HIIT BURN, Step Workouts). When I look at the people in the videos online, I always feel inspired to be just as fit as them. More than this, every time my husband compliments me, I feel happy and focussed.

Whats the most difficult part of being overweight? Health complications at a young age made it all difficult. These were the scariest parts for me. Losing weight has turned my life around and brought in positivity.

What shape do you see yourself 10 years down the line? I aspire to be a Zumba trainer in the future and motivate more people to work on themselves and life with full confidence and zeal. You only get to live once and it is important you make the most of it.

The rest is here:
Weight loss: Know how this housewife lost 29 kilos by doing Zumba - Times of India

Highlights

A block of paneer can be used in a gamut of light and robust preparations, if you are in a mood to make none you can even tuck into it raw. Perhaps this is why paneer enjoys an enviable fan-base among foodies. Be it breakfast, lunch or dinner- you can work its magic just about anywhere. If you are looking for a yummy snack recipe made out of paneer, we may have something of help. A crispy paneer tikki is crowd-favourite, hence if you are cooking to woo your guests and family, you can safely place your bet on this delish snack. Mashed paneer and a pool of rustic spices- is there anything about the combination that does not work? We guess not. This paneer tikki recipe promises a fare that'll compel you to lick your fingers clean.

(Also Read:Cooking Tips: How To Make Afghani Paneer At Home (Recipe Inside)

A part of paneer's popularity could also be linked to its health benefits. Paneer is a by-product of milk, hence it is teeming with calcium, magnesium and protein. It is one of the best sources of protein for vegetarians. Protein helps you feel full; with a fuller tummy you would not like to binge-eat- thus minimize chances of weight-gain. Protein also helps prevent cravings and regulate hunger hormone ghrelin too.

However, a lot depends on how you use paneer in your dishes. Deep-fried and greasy preparations may induce weight-gain; therefore one must try to use minimal oil.

(Also Read:Keto-Friendly Diet: 4 Best Keto-Friendly Paneer Recipes For The Foodie In You)

200 grams paneer mashed

1/3 rd cup finely chopped carrots

2 tbsp sooji or rava

1 green chilly, finely chopped

1 tsp kali mirch or black pepper

1 tsp Chaat masala

Salt for taste

2 tbsp of finely chopped coriander leaves

1 tbsp ghee

Your cutlets are ready to be served! Try it at home and let us know how you liked it in the comments below.

Read more:
High Protein Diet: The Healthy Paneer Tikki Is Too Delicious To Refuse! - NDTV Food

Seminary Road and scooters: Those were the two topics that dominated many of Yon Lamberts conversations throughout 2019 and into early this year.

Lambert, director of Transportation and Environmental Services (T&ES) for the City of Alexandria, said that while those highly visible topics are important, decisions made about them are actually rooted in years of policy that envisions a city where residents can safely get around town in a variety of ways.

The one word that most captures what it is that were trying to provide people is choice, Lambert said from a City Hall conference room in late December. Our goal is to make sure we are providing people with a range of options for how to move around safely and efficiently.

2019 was a particularly investment-heavy year as Alexandria worked toward providing more transit choices to residents:

The City and the Washington Metropolitan Area Transit Authority (WMATA) broke ground on the new Potomac Yard Metro Station.

The Alexandria Transit Company (DASH) adopted the new Alexandria Transit Vision (ATV) Plan a complete reimagining of the local bus network that will create a more useful and equitable bus network that encourages more people to get to more places using transit, accord-ing to the ATV website.

Alexandria made significant progress on its SmartMobility plan, which is modernizing the way traffic and transit are managed.

Many residents say the investments are working: According to the 2018 National Citizen Survey Community Livability Report for Alexandria, For Mobility, respondentsscores for ease of travel by alternative modes (walk-ing, bicycle and public transit) were higher than in other communities nationwide.

That doesnt mean getting around Alexandria or anywhere in Northern Virginia is easy. Multiple studies, including reports from Inrix (a Washington-based firm that analyzes traffic problems) and the Texas Transportation Institute, have given Northern Virginia the unwanted title of having some of the worst traffic in the nation.

The question is what to do about it...

----------

Alexandria Living asked residents this winter about their biggest transportation concerns. Below is a sample of responses read all of them here.

If Alexandrias goal is to create a great place to live, it will have to improve the way city officials bring together transit professionals, boards and commission members, elected officials, designers, developers, and the public to solidify a shared vision. Rafael Lima

To improve Alexandrias transportation performance, travellanes must be maintained on major arteries and throughput must be prioritized over the idealistic implementation of a multi-modal transportation plan that simply isnt serving Alexandria best. Alexis Sargent

I would like to see the restoration of many streets recently roaddieted to four-lanes so we can have sound traffic flow to expedite travel through to 395, the Wilson Bridge and 495. Alleviating traffic congestion will go a long way to restoring quality of life for many Alexandrians now stuck in traffic, losing time they can never recoup. Fran Vogel

The city regularly complains they dont have enough trafficofficers to patrol. Speeds cameras would solved this instantly. Further, hands-free smartphone use should be the law everywhere in Virginia especially in the era of Waze. People with their noses in phones are a huge hazard for bikers, pedestrians and other motorists. Peter Turner

Read more opinions from Alexandria area residents here.

----------

THE ALEXANDRIA MOBILITY PLAN

As part of the overall efforts to increase safety and efficiency, City officials are working on a new Alexandria Mobility Plan, set to be released in 2020. The Alexandria Mobility Plan is an update to the Citys Transportation Master Plan, which was last fully updated in 2008.

First, some history: The City of Alexandrias 1993 Transportation Master Plan focused on roads and intersections that city officials wanted to build. By 2008, city officials incorporated plans for people who walk, bike and use transit, including the biggest idea to come from that plan the creation of transit corridors, Lambert said.

Since 2008, smart phones have saturated the market, Waze (a popular mobile app that recommends efficient routes and warns of traffic issues) launched, and Uber, Lyft and other ride-share services emerged. Dockless mobility primarily scooters, but also electric bikes and now, mopeds hit the streets, as well.

The new Alexandria Mobility Plan (alexandriava.gov/MobilityPlan) is designed to think about how people move with a nod to the effects of technology.

In a region thats rapidly urbanizing and facing no slowdown in growth, the only way to move around safely and efficiently moving forward is by finding more ways to help people get around, Lambert said. None of the transportation policies weve adopted as a City have said that we shouldnt let people drive through the City, so weve been making large-scale investments in transit to help all users of our streets make safe choices for commuting and daily errands.

MOVING SMARTER

With an eye toward technology, which could someday include driverless cars, Alexandria is moving forward its SmartMobility initiative.

Alexandria is committed to investment in transportation technologies that improve road safety and traffic management while preparing the City to take advantage of future transportation infrastructure advancements, such as self-driving cars and real-time traffic management, according to the Citys SmartMobility website at alexandriava.gov/SmartMobility.

The Citys investment in transit and transportation choices include massive capital projects such as broadband and IT infrastructure improvements, as well as SmartMobility.

SmartMobility involves implementing transportation technologies that improve road safety and traffic management while also readying the City to take advantage of future transportation advancements like self-driving cars and real-time traffic management.

What we want our signals to be able to do is adapt all the time to traffic conditions, but also to talk to each other so one traffic signal is not only telling another traffic signal to adjust when theres a lot of traffic, Lambert said, but also to adjust when theres a bus coming and there are a lot of people on that bus.

Thats already starting to happen: Alexandria is rolling out intelligent traffic signals that respond and adapt to real-time vehicle location and movement data, optimizing traffic flow, decreasing delays, and reducing stops at various intersections throughout the city. The new signals are equipped with technology to prioritize transit and emergency vehicles, allowing equipped vehicles to request preemption at intersections and bypass stopped vehicles or congestion, according to the Citys SmartMobility website.

Other technology already in place includes field devices such as traffic cameras and pavement sensors that can capture real-time data.

How we manage the flow of traffic is almost as important to managing congestion as adding lanes, Lambert said.

Of course, infrastructure (both physical and virtual) costs money. Theres a lot of money going into this program, almost entirely grant funded, Lambert said. The funding agencies recognize that particularly in urban areas, this is a really important part of safety and congestion mitigation.

And some residents have expressed concern about privacy. Some elements of smart streets programs use Bluetooth signals from drivers smartphones to measure traffic volume and speed.

Unlike an app, streets and parks cant require their users to check a dialog box consenting to how their personal information will be used before granting access. In public spaces where personal information is collected take video footage that records peoples faces in a crowd there is no easy way for people to opt out of giving their consent, wrote Alex Ryan of MaRS Solutions Lab in a QZ.com opinion piece last year.

The key is ensuring that companies providing these services are fully anonymizing data or you can shut your phone off while driving.

VISION ZERO

In 2017, Alexandria joined an increasing number of cities that adopted Vision Zero. Vision Zero is a strategy to eliminate all traffic fatalities and severe injuries, while increasing safe, healthy, equitable mobility for all.

First implemented in Sweden in the 1990s, Vision Zero has proved successful across Europe and now its gaining momentum in major American cities, according to the Vision Zero Network, a not-for-profit organization that promotes the strategy.

For too long, weve considered traffic deaths and severe injuries to be inevitable side effects of modern life. While often referred to as accidents, the reality is that we can prevent these tragedies by taking a proactive, preventative approach that prioritizes traffic safety as a public health issue, according to the organization.

To do that, Vision Zero calls for road systems and transportation policies minimize the errors in judgment people make while driving, biking or walking. This means lower speed limits, safer intersections and an educational component to make people aware of road changes and conditions, as well as safe practices.

Unfortunately, you cant engineer away stupidity.

Despite the Citys best efforts to improve safety, some people will make badchoices. Its all too common to see drivers who speed, tailgate, cross the center lineto avoid speed cushions, run red lights, or illegally pass speed-limit-abiding drivers; some bikers blow through intersections at high speeds, and some pedestrians jaywalk, adding to the chaos.

While the goal of eliminating traffic fatalities and several injuries is laudable, some of the methods used to move toward that goal can be controversial. This year, New York Citys Uniformed Firefighters Association officials said Vision Zero is increasing response times for emergency vehicles because of poor planning.

Here in Alexandria, there have been a number of questions and concerns from residents about both the slowdown in regular commutes and whether emergency response times are slower on Seminary Road near INOVAs Alexandria Hospital.

Through official channels, Alexandria Fire Department Chief Corey Smedley, who was acting chief during the Seminary Road debate, said there were no complaints from emergency responders and that all the fire departments concerns about the Seminary Road Diet have been addressed.

Alexandria is implementing several tools towardits Vision Zero goal. Those tools include Complete Streets, Road Diets, Leading Pedestrian Intervals(which give pedestrians a few seconds to start crossing before cars get a green light), speed limit reductions, no turn on red restrictions and more.

Frequently used in Alexandria: speed-awarenesssigns, which tell drivers when they are going too fast. Data from the U.S. Dept. of Transportation (USDOT) shows these signs are effective in reducing traffic speeds and increasing speed limit compliance, but they only work for a limited time before drivers start to ignore them. (In the 2020 Virginia legislation session, lawmakers are working on legislation that would allow ticket-generating speed cameras.)

WHAT IS THE COMPLETE STREETS PROGRAM?

Many residents have confused Complete Streets with Road Diets they are not the same, nor do they always go hand-in-hand.

Lambert described Complete Streets as a paradigm shift in how we think about roads.

Every time a road is scheduled for repaving in Alexandria, city officials and residents look at ways to make it safer and more usable for all types of commuters pedestrians, bikes, scooters and cars alike. While that may include a road diet in a few select cases,

There is no singular design prescription for Complete Streets; each one is unique and responds to its community context, according to Alexandrias Complete Streets website. A complete street may include: sidewalks, bike lanes, special bus lanes, comfortable and accessible public transportation stops, frequent and safe crossing opportunities, median is-lands, accessible pedestrian signals, curb extensions, narrower travel lanes, roundabouts and more. (Learn more about it at alexandriava.gov/CompleteStreets.)

In Alexandria, City officials have added stop signs and shared bike lanes have been implemented to create safer streets for pedestrians, bike commuters and vehicles. Residents are also noticing an increase in speed cushions, dedicated bike lanes, new sidewalks, bump outs and more.

WHAT IS A ROAD DIET?

Seminary Road was part of the Complete Streets program and one of the cases in Alexandria where officials determined the best course of action was a Road Diet.

A classic Road Diet typically involves converting an existing four-lane, undivided roadway segment to a three-lane segment consisting of two through lanes and a center, two-way left-turn lane, the USDOT explains. Thats exactly what was implemented on Seminary Road in 2019.

Done correctly, the USDOT reports that Road Diets can reduce crashes by 19 to 47 percent. Additional benefits may include slower traffic, safer usage by all road users and more. A key feature of a Road Diet is that it allows reclaimed space to be allocated for other uses, such as turn lanes, bus lanes, pedestrian refuge islands, bike lanes, sidewalks, bus shelters, parking or landscaping, according to the USDOT.

However, road diets must be implemented smartly. Simply narrowing vehicle lanes or reducing the number of vehicle lanes will not make a street safer. In fact, done incorrectly, road diets can make a road more dangerous.

While these projects are highly visible and affect a lot of drivers, they are not a huge area of financial investment for Alexandria compared to other transportation projects and priorities.

Still, Road Diets are not without controversy, asthe Seminary Road project has demonstrated: An increasing number of residents are joining a Seminary Road anti-diet Facebook group, citing concerns about continued speeding at some times of the day, traffic backups at other times, questioning whether emergency vehicles can respond to needs in a timely manner, and lamenting that bikers and walkers arent making enough use of their new facilities.

CUT-THROUGH TRAFFIC

Its convenient (and somewhat cathartic) to blame Maryland drivers for Alexandrias traffic woes, but it isnt entirely their fault.

Alexandrias own population has been increasingat a rate of about 1 percent per year since 2010,and that rate of growth is expected to continueor increase with the arrival of Amazon and other development, according to the Alexandria Mobility Plan Foundations Report.

Much of this growth will be in northeast Alexandria near Potomac Yard and Del Ray, along the Eisenhower Avenue corridor and in the northwest corner near the Mark Center. (The report is available through alexandriava.gov/MobilityPlan.)

In addition, commuter flow is largely into the City. 2017 data from the U.S. Census Bureau showed that on a typical day, 70,600 people commute into the City of Alexandria to work, and only 57,200 commute to other jurisdictions. Another 11,100 people both live and work in Alexandria.

Other studies have shown that during certain times of the day, more than 40 percent of traffic can be attributed to cut-through drivers.

Thus, in some ways, theres no avoiding traffic in Alexandria its just geographic reality, Lambert said. The City is surrounded by the Beltway, and I-395 goes right through it. Drivers from Maryland taking the Woodrow Wilson Bridge into Virginia often end up on Alexandria streets on their way to Arlington, the District, Fairfax County or the Mark Center.

Numerous residents have asked why Alexandria wont put no through traffic signs on secondary roads or limit access to certain roads by non-Alexandria residents through a permit program. (Until recently, it wasn't legal for Alexandria to do this, but that has changed and city staff will be considering this along with other measures.)

Other residents have suggested more aggressive measures, including physical barriers to prevent cut-through traffic from using certain residential streets.

We cant just cul-de-sac all the neighborhoods, Lambert said.

Lambert said Alexandria does have a handful of roads where traffic safety conditions warranted turn restrictions during certain hours. However, these regulations can make travel more difficult for residents of those neighborhoods.

A permit program like the one being researched nowcould help residents by allowing only certain people to turn onto selected streets, but regular, consistent enforcement would be a challenge and a potential strain on police resources.

While doing so would force cut-through traffic to use main roads, it could also have a serious negative affect on local residents, who would just get stuck in the traffic that results from funneling all cars onto arterial roadways.

With the advent of Waze and other traffic-avoidance apps, drivers would simply end up on other roads.

Really, these programs would just be shifting the problem from one road to another, not eliminating or reducing cut-through traffic overall, Lambert said.

Legally, courts have determined that Alexandria cannot simply ban Waze, as some residents have suggested doing.

So what is Alexandria doing about cut-through traffic?

Road design is part of the equation: By designing roads to accommodate local traffic and enhance safety for all users, highways and major arterial roads will look like a better, faster option for commuters.

The Virginia Dept. of Transportation is working additional information signs for Beltway and I-395 Drivers (such as those signs that say D.C. Line 9 miles, 10 minutes) that can encourage drivers to stay on the highways.

Smart Mobility in Alexandria will help improve signal timing to keep people moving on the arterials and provide data for traffic engineers to make well-informed decisions.

The Alexandria Transit Vision will help make public transit more efficient and a more attractive option. Plus, an increase inregional cooperation combined with more investments will make transit more efficient and effective for commuters, which may also help alleviate congestion.

Intelligent development will help, as well: Alexandria is increasingly focused on new developments that are walkable, mixed-use and live, work, play-focused, which can help reduce car trips.

Residents may also consider making adjustments when that's possible planning ahead to combine trips, running errands during off-peak hours, or adjusting work schedules or telecommuting.

And before getting in the car, as traffic reporter and locallegend Bob Marbourg used to say, Pack your patience.

Read the original here:
Reimaging Transportation in Alexandria - Alexandria Living Magazine

Protein supplements and high protein diets are frequently consumed by athletes and bodybuilders who try to improve muscular strength or build massive muscles. So, it doesnt come as a surprise when the majority of the information pertaining to proteins caters to mostly men.

Women too have nutritional needs and fitness goals, but these are different from men. Hence, the guidelines should be different with regard to the type, amount and frequency of protein foods that must be consumed to achieve a lean and toned body without bulking up.

The recommended dietary allowance of protein for an adult woman is 0.8 g/kilo body weight per day. The requirement is higher during the physiological stages of pregnancy (an additional 15g/day) and lactation (RDA+25 g/d) and also if the women is recreationally active or an endurance athlete (1.2- 1.4g/kilo body weight/day).

The simplest way to meet the daily requirement is through the consumption of high biological value (contains all essential amino acids) protein sources such as eggs, milk. fish and meats, Vegetable proteins such as beans, grains, and nuts Can also meet the recommendations, both in terms of quantity and quality, when consumed in combination with other plant or animal proteins (for instance khichdi or roti with paneer).

Protein supplementation may be a convenient way of sprucing up the protein content of diet but these should not be construed as substitutes for dietary sources.

Whey protein has emerged to be a popular protein supplement that may prove beneficial tor women to not only step up the protein content consumed, but also to improve satiety, body composition and shed some extra pounds. A variety of whey protein supplements are available such as whey concentrates to whey isolates and whey hydrosylates that get assimilated into the system quickly.

Whey proteins contain higher amounts of branched-chain amino acids (especially leucine) and glutathione that work favourably in tissue growth/repair and enhancing immune functions respectively Thus. depending on the activity level, training regime and the protein requirement, women can safely consume one-two scoops of whey protein powder once a day. without worrying about gaining rippling muscles. However, for non-athletes or women who do not hit the gym frequently, sticking to a balanced diet with ample sources of lean protein in the diet would be the best bet!

More:
Is Whey Protein Good For Women? - Version Weekly

On stage at the Miss America 2020 pageant, Svati Shah looked into the camera and delivered her important message.

It wasnt merely that heart disease and stroke kill more women than all forms of cancer combined. Or that cardiovascular diseases are largely preventable.

It was telling the television audience of over 3.6 million people there are clear ways to change that ways that go far beyond the usual advice of diet and exercise.

By urging more women to take up careers in science and medicine, she said. By ensuring women are included in medical research. By empowering women to change the fact that women living 20 miles apart can have a 20-year difference in lifespan.

When women come together to demand change, change happens.

Dr. Svati Shah is an associate dean in the Duke University School of Medicine and, Im proud to say, a volunteer for my organization, the American Heart Association. I asked her to speak on our behalf at the Miss America pageant because of the passion and spirit she brings to this fight, and to emphasize that women are helping lead the way.

I hope girls who watched were as inspired by Svati as they were by any of the women on that stage. Whats really inspiring is everything that led Svati to that moment.

Her parents fled India in the early 1970s to escape poverty and disease, and so their children could lead happier, healthier lives. Her dad arrived in the United States with $8 and no job. The grit and dedication she saw from her parents especially her mom has turned her into the person she is today: doctor, scientist, wife, mother and so much more.

***

Her story begins in Ahmedabad, India, where her father was born into a home without running water or electricity. As the oldest child, he upheld the custom of helping raise his five siblings.

Her mother also was an oldest child. She had seven siblings; five died before age 5. Sadly, that was somewhat common. Even more sadly, they died of conditions that couldve been treated with antibiotics and fluid hydration.

In his 20s, her dad plunked his life savings into a plane ticket to London and, thus, to a new, more prosperous life. Upon landing at Heathrow Airport, rules required him to take a tuberculosis test. He tested positive. A false positive. Regardless, he was sent back to India, penniless.

Once he earned enough for another ticket, although this time to New York. During the flight, he stepped out of the bathroom and saw a gun pointed at his head. Hijackers. His emigration was rerouted through Cuba, eventually, safely delivering passengers to their intended destination.

Working as an engineer, he was able to bring over his wife a year later. In another year and a half, they had their first child. Svati.

***

The first home Svati remembers was a very small, very nasty apartment across from Montefiore Medical Center in the Bronx.

Her dad worked days as a civil engineer. Her mom worked nights as a punch-card operator for a bank. In the middle of every night, dad woke up and went to the subway stop to escort mom home.

Between her parents opposite schedules and their challenge of raising another younger daughter, Svati began walking to school alone at an early age. She encountered things no child should see. Like someone getting shot on the subway.

She was 9 when her dad got a job in Richland, Washington, the town where the atomic bomb that was dropped on Nagasaki was built. He became an engineer at the nuclear plant and her mom became a secretary there. The family bought a small house.

Then, when Svati was in seventh grade, her parents divorced. Her dad moved away, leaving her mom to raise two teen girls on $19,000 a year.

Although their community included many Indian families, the stigma of divorce made this family outcasts in that community. Food and staples were sometimes bought with food stamps. The thermostat was kept at 55 to save money.

***

Halfway through her senior year of high school, Svati wondered whether she could get into an elite college.

Problem was, shed missed the application deadline. Except for one: Johns Hopkins University.

All she knew was that it was a good school. She got in and, most importantly, earned enough scholarships to make it affordable.

Once on campus, she made a powerful discovery. Hopkins was the perfect school for someone who aimed to wipe out preventable diseases.

That had become Svatis goal because of the horror stories shed heard just from her family.

In addition to the deaths of her moms siblings decades before, both of her fathers parents had gone blind because of cataracts and one of her uncles died from a fever, leaving behind four young children.

I knew from a very young age that I wanted to be in health care, she said. And I just loved science.

***

Svati trained in biostatistics, coding, epidemiology and clinical research on her way to earning a masters degree at the Johns Hopkins School of Public Health.

The plan was to go into public health. Instead, she opted for medical school. Affordability lured her back toward her mom and sister: the University of Washington.

Her ability to code and work with statistics made her in high demand among researchers. Between her desire to do everything and a work ethic forged by her parents and her own hardscrabble youth, she dove into every project she could.

I wasnt the smartest medical school student, but I worked really, really hard, she said. Taking care of patients was fun. It was a constant academic assault: reading about them, figuring out whats wrong and then trying to solve that puzzle.

She did so well that she landed her top choice for an internal medicine residency. Harvard.

***

While in Boston, she decided to focus on cardiology because of the variety. She could interact with patients, perform procedures in the catheterization lab and do research.

Then cardiologist Pat OGara asked what specific area of cardiology she wanted to study.

Stumped, she said, Dr. OGara, if you were me, what would you do?

Genetic epidemiology, he said.

Genetics was emerging as the future of research. Learning how a persons hardwiring could put them at risk for a disease seemed exciting, especially when paired with heart disease, the deadliest of them all. Plus, improving risk prevention seemed like a straight shot to the family history that lured her into medicine.

Svati had never considered it.

Until now.

That sounds great, she told him.

***

Her next stop was a fellowship at Duke, where she aimed to do clinical research through the schools renowned institute.

Then she learned that Duke recently started a Center for Human Genetics. And that one of its main studies involved seeking the genes that cause early onset heart disease in 1,000 families. She gladly joined that team.

The human genome has 3 billion letters and we were looking at 420, she said. It was like searching for a needle in a haystack.

They found several needles.

Soon after, in April 2003, a consortium of scientists completed the Human Genome Project, which then led to major technology advances.

That rocked my world and exploded it, she said. Now we could measure 500,000 letters across the genome.

Out of 3 billion, thats still a tiny amount: 1/6,000.

Again, Svati and her Duke colleagues picked the right haystack.

We found the first gene that causes heart disease, she said. Its actually not in a gene its on the outside of a gene on chromosome 9p21. Its the most consistent risk factor for heart disease, and its held true decades later.

***

Because she continues to have a variety of interests, the focus of her work has shifted many times. One thing shes dug into is the Undiagnosed Diseases Network, a federally funded program that seeks to solve rare, mysterious conditions that afflict families, and she started a genetics clinic at Duke to take care of patients and their families who have genetic heart disorders.

Meanwhile, Svati started her own family. She married another Duke cardiologist, Patrick Hranitzky, and had two sons.

Four years ago, when their oldest son, Kieran, was 5, he was hospitalized because of a severe gastrointestinal bleed. Months later, doctors found the source. One of those rare diseases.

Its called Factor VII deficiency. Its caused by a lack of a protein needed for blood to clot. Screening showed that her younger son, Kellan, has it, too.

We think of different conditions as rare diseases, but in aggregate, they actually affect a lot of people about 1 in 40, she said.

Among the ways to fight it? Genomics.

Last summer, Svati was named director of the Duke Precision Genomics Collaboratory and associate dean of genomics.

Because theres a convergence of data science, electronic health records, population health and a deeper understanding of the genome, we can actually screen people for diseases and identify who is at risk, she said. Theres a long way to go, but this is an exciting time.

***

Its also an exciting time for women in science.

Thats why the American Heart Association partnered with the Miss America pageant.

Thats why Svati stood on stage delivering our message.

Thats why shes sharing her story here.

Many of us were told we cant do everything. We can, she said. Were capable of being great mothers, great scientists, great doctors. You can do it all.

I want women to hear that message, but I also want all people considering this career to know: You can do it all.

Read more here:
Her parents taught her grit, caring for others. She's using those traits to fight heart disease. - Thrive Global