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HealthBeat: A lifetime of healthy bones – Seacoastonline.com

Posted: March 1, 2020 at 7:46 am

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).

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HealthBeat: A lifetime of healthy bones - Seacoastonline.com

The Real-Life Diet of Shake Shacks Executive Chef, Who Taste-Tests Burgers Between Marathons – GQ

Posted: March 1, 2020 at 7:46 am

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.

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The Real-Life Diet of Shake Shacks Executive Chef, Who Taste-Tests Burgers Between Marathons - GQ

Weight loss: Know how this housewife lost 29 kilos by doing Zumba – Times of India

Posted: March 1, 2020 at 7:46 am

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.

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

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

Posted: March 1, 2020 at 7:45 am

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.

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

Reimaging Transportation in Alexandria – Alexandria Living Magazine

Posted: March 1, 2020 at 7:45 am

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.

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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.

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Reimaging Transportation in Alexandria - Alexandria Living Magazine

Is Whey Protein Good For Women? – Version Weekly

Posted: March 1, 2020 at 7:45 am

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!

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Is Whey Protein Good For Women? - Version Weekly

Indiana Regenerative Medicine Institute Offers Innovative Approaches in Regenerative Medicine, Hormone Replacement and Pain Management – Zionsville…

Posted: February 29, 2020 at 2:44 pm

February 2020

Are you looking for a health care provider who offers innovative alternatives and a customized approach to your health issues? Indiana Regenerative Medicine Institute (IRMI) believes in offering specialized alternatives to health care. Its medical team, headed by Doctor of Chiropractic Preston Peachee, utilizes the latest developments in regenerative medicine, hormone replacement and pain management.

Dr. Peachee is a native of Jasper, Indiana. He graduatedfrom Logan College of Chiropractic and has been in practice since 2003. Hisareas of specialty include patients with chronic and severe back, neck andjoint pain as well as other complex neurological conditions.

Dr. Peachee has earned a reputation as an innovative thinkeras well as a compassionate practitioner who brings his wide expertise andexperience to the Greater Indianapolis area. His ability to help those in needof regenerative medicine, neuropathy pain relief, low testosterone or otherphysical ailments, such as back pain or fibromyalgia, makes him not only uniquebut highly sought-after.

A key member of the IRMI team is Leann Emery, FNP. Emery isa family nurse practitioner with more than 20 years of experience in hormonereplacement and alternative pain management. Emery provides optimal patientcare through personal consultations and assessments to identify her patientsspecific health needs. She was rated in the top 10% of providers in the U.S.with patient satisfaction.

Regenerative medicine is making huge leaps in our understanding of the human body, and it is offering real, possible treatments that would have seemed like science fiction a few short years ago, according to IRMI. Most patients we see have tried other more traditional treatments and have either not gotten any better or have gotten even worse. Unfortunately, a lot of people we see depend on multiple medications per day to try and function but still are not happy with how they feel or how they live their lives. It is unfortunately the nature of deteriorating and degenerative joints, they will get worse with time, and generally the pain increases as well.

Depending on the injury, Dr. Peachee will often combinelaser therapy with the regenerative medicine protocols to improve the outcomesand try and speed the recovery process.

We offer mesenchymal stem cell therapy, Dr. Peachee said. With the combination of laser therapy, mesenchymal stem cell therapy is incredibly effective for rotator cuff problems and treating knee pain. Eighty percent of our stem patients are dealing with knee pain or Osteoarthritis. Osteoarthritis-or O.A. of the knee- is a huge problem for a lot of people, and we get great results from these therapies. Most people can even avoidknee surgery.

Dr. Peachee recently introduced hormone treatments for low testosterone. Family Nurse Practitioner Leann Emery has been doing [hormone] treatments for 20 years, and that area of medicine became a natural fit for IRMI.

I have several patients who were seeking this type ofcaremany who are police officers and firefighterswho couldnt find thetherapy and individualized care and attention that they needed.

Dr. Peachee explained that low T treatments help patients with unique and even complicated cases of Erectile Dysfunction (E.D.). Most people seek us out for treatment because they are tired, worn out, stressed out and just simply lack the energy they used to have.

We are able to fill a niche with patients who hadcomplicated cases that were not responding well with their primary careproviders or other places, Dr. Peachee shared. We have a patient who hasstruggled for a long time with fertility issues but has done very well [withtreatments], and we just got good news that he and his wife are expecting aftertrying for a really long time. So, he is really enthused about that.

The typical candidates for low T treatments, according toDr. Peachee, are men who feel worn out, are lethargic and have lost theirzest for life.

Our patients dont have the same pep that they had 10 or20 years ago, Dr. Peachee stated. They struggle getting up in the morning andmight be struggling in the afternoon after having six cups of coffee or threeRed Bulls just to get through the day. We have a lot of people that want to getback into the gym and get the maximum benefit of their workouts. We can helpthem improve their overall health and energy so that they can enjoyrecreational activities like working out or practice with the Little Leaguewith their kids. Many times we hear from spouses, friends and family how muchbetter they feel and that they seem happier and get more out of life again.

It goes without saying that proper hormonal balance canimprove a patients personal relationships as well and improve the overallmental health of a patient by reducing stress, anxiety and depression oftencaused by symptoms related to low testosterone levels.

We focus on injectable [low T] treatments because we canmodify the dosage and give more frequent doses to keep our patients at a levelthats going to give them the maximum benefit and improvement for theirconditions, Dr. Peachee explained.

With the modern changes in medicine over the last 20 and 50years, were helping people to live a lot longer and adding 20 to 30 years totheir lives, but we have not given them an improved quality of life as theyage. By working with their hormones and getting them in balance, their qualityof life becomes way better, and were seeing a positive improvement for manypeople with these treatments.

Patients suffering from severe disc injuries, such a bulgingor herniated disc or discs, or who suffer from degenerative disc disease mayhave undergone treatment from chiropractors or have seen physical therapistsbefore coming to Indiana Regenerative Medicine Institute.

Our typical patient who comes in for this type of treatmenthas seen other therapists or chiropractors but hasnt found lasting relief,Dr. Peachee said. Many of our patients want to get off the rollercoaster ofopioids and pain medications. They are looking for a solution without narcoticsand risk of addiction or other possible negative side effects of narcoticsand/or surgery. We are generally able to alleviate the pain in 90% of patientsand are able to keep them from having surgery or from taking addictivemedications.

Laser therapy allows Dr. Peachee to work on the damaged tissue so that it can heal, and the method reduces inflammation and swelling in a way that traditional treatments cannot.

Its an innovative new therapy within the last decade thatallows us to do some amazing things, Dr. Peachee stated. We perform ourprocedures in our office and have several different devices for the specificneeds and issues of our patients. For instance, we have a unique device forpeople with knee pain that can help the majority of our patients walk betterand live more pain-free. We get a phenomenal outcome with this procedure.

One of the other major differentiators that sets IndianaRegenerative Medicine Institute apart from other offices and clinics is thatthey are advocates for their patients, especially when it comes to dealing withtheir patients insurance providers.

A lot of our low T patients are able to get their insurancecarriers to cover the services so that it doesnt cost them as much out ofpocket for the care they seek, Dr. Peachee said. Weve partnered with abilling company that has helped us to be able to navigate the craziness of ourmodern insurance companies, and by doing so, were able to keep the cost downfor a lot of patients. Not every insurance plan will cover this type of care,but a lot of them will. When its possible and ethical, we do whatever we canto benefit our patients to help keep the cost low. I have spent a lot of freetime writing letters on behalf of our patients. We go above and beyond with ourservice and care of our patients.

The Indiana Regenerative Medicine Institute team will make housecalls or come to a patients place of work when the situation calls for thatlevel of care.

We will go and draw blood for blood work, bring medications and even do exams in some situations, Dr. Peachee said. As I mentioned before, we see a lot of police officers and firemen all over the statefrom Mishawaka to South Bend and all over Indiana. We go once a month to see these patients at their departments and stations so that we see them all in one day versus making 10 to 15 guys drive hours to come in to see us. Its a service we can offer because we are a small clinic and we are focused on that one-on-one patient attention and relationship building. We have great relationships with our patients, and thats something that we work very hard at.

Building trust and transparency is crucial to the success ofhis practice, Dr. Peachee emphasized. The trust that we build with ourpatients is crucial to not only the success of the practice but to thepatients outcomes. And not just with hormone therapy but also with ournonsurgical spinal decompression patients. These are patients with significant discinjuries, and we need them to tell us everything we need to know so we can givemore accurate and complete care for a better outcome.

I would say to anybody if you have any doubts or reservations to take some of the burden and some of the anxiety out of the equation and schedule an initial consultationabsolutely free of charge, Dr. Peachee encouraged.

Dont put off living your best life any longer. Visit Indiana Regenerative Medicine Institutes website at indianaregen.com or call (317) 653-4503 for more information about its services and specialized treatments and schedule your free consultationtoday!

Writer:

Janelle Morrison

Photography:

Laura Arick and submitted

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Indiana Regenerative Medicine Institute Offers Innovative Approaches in Regenerative Medicine, Hormone Replacement and Pain Management - Zionsville...

The Impact of Weight Loss on Migraine Characteristics in Patients With Obesity – Neurology Advisor

Posted: February 29, 2020 at 2:42 pm

Among patients with obesity and migraine, surgical or behavioral weight loss is associated with reduction of migraine frequency, pain severity, attack duration, and disability, according to a new meta-analysis published in Obesity Surgery.

Previous studies have shown that obesity is associated with increased migraine risk and might contribute to more frequent and severe migraine attacks among those with pre-existing migraine. Several studies have suggested that weight loss may have a beneficial effect on migraine. The goal of the current meta-analysis was to assess whether any benefit of weight loss on migraine is correlated with the degree of weight change and if different weight reduction strategies may elicit different effects.

The researchers searched the MEDLINE/PubMed, ISI-Web of Knowledge, Scopus, and Google Scholar databases from 2000 to the end of 2018 and screened 98 records, of which 90 were excluded and 8 articles, corresponding to 10 primary studies (473 patients), were included in the meta-analysis. The outcomes measured included headache frequency (10 studies), pain severity (6 studies), disability (4 studies), and attack duration (6 studies).

Weight loss was associated with a significant reduction in headache frequency (effect size [ES] -0.78; 95% CI, -1.13 to -0.43, P <.00001), pain severity (ES -1.04; 95% CI, -1.49 to -0.59, P <.0001), and headache disability (ES -0.68; 95% CI, -0.96 to -0.41, P <.0001), and there was a small but significant reduction in headache duration (ES -0.25, 95% CI, -0.45 to -0.04, P =.017).

Improvement in migraine was not correlated to either the degree of obesity at baseline or the degree of weight reduction.

There was no difference between bariatric and behavioral approaches for weight loss on headache frequency, pain severity, or headache disability. However, the effect of weight loss on headache duration was significant only for surgical weight loss and not for the behavioral approach.

The beneficial effects of weight loss on headache frequency and disability were similar in adult and pediatric populations, but the impact on attack duration was limited to the adult population.

The researchers acknowledged several limitations of the study, including the relatively small number of studies and patients, lack of control group in most studies, and no data on changes of circulating inflammatory and anti-inflammatory cytokines, energy balance behaviors, and psychological symptoms.

This meta-analysis provides further evidence for the efficacy of weight loss as an important adjunctive treatment for individuals with migraine and obesity, concluded the study authors. They do, however, note that results showing similar benefit regardless of the weight loss method and amount of weight loss achieved justify additional research to determine mechanisms, beyond weight loss, that account for migraine improvements.

Reference

Di Vincenzo A, Beghetto M, Vettor R, et al. Effects of surgical and non-surgical weight loss on migraine headache: a systematic review and meta-analysis [published online ahead of print, February 1, 2020]. Obes Surg. doi: 10.1007/s11695-020-04429-z

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The Impact of Weight Loss on Migraine Characteristics in Patients With Obesity - Neurology Advisor

10 Best Healthy Snacks To Buy To Help With Your Weight Loss – Essence

Posted: February 29, 2020 at 2:42 pm

Eating more throughout the day is actually one of the best ways to help you lose weight. Sounds crazy, right?

According to a Journal of the American Dietetic Association study, researchers found that participants who ate more snacks daily even weighed less than those who snacked less. However, the one part we fail to realize with this fact is that they must be healthy snacks low in carbs and fat, but high in nutrients, fiber and protein.

With so many foods on the market that claim to be good for you, it can be difficult to navigate which ones you should actually buy. Here are a few options that taste good, and wont expand your waistline in the process.

AYO Almondmilk Yogurt

With 20 organic almonds in every 5.3 oz cup, AYO Almondmilk Yogurt is made with less added sugar than many other non-dairy varieties and blended with organic strawberries, blueberries, vanilla or peaches. It's a high-fiber grab-and-go snack that provides healthy fats and balanced nutrition all under 160 calories! AYO Almondmilk Yogurt is the ideal low-sugar morning treat, hunger-kicking mid-day snack, or post-workout pick-me-up, and its packed with heart-healthy, organic almonds, which makes every spoonful a part of a balanced nutrition diet.

Chloes Pops

Chloes Pops are irresistibly delicious fruit pops made with the simplest ingredients: just fruit, water and cane sugar. Thats it! The creamy, clean, delicious fruit pops are available in varieties including Mango, Dark Chocolate, Strawberry, Raspberry, Blueberry, Cold-Pressed Coffee, and Pomegranate.

Kettle & Fires Keto Friendly Soups

Trying keto but unsure where to start? Kettle & Fires Keto Friendly Soups is the secret weapon for stress-free keto dieting and theyre easy to eat anywhere, anytime. From Butter Curry to Broccoli Cheddar, each flavor is chef-designed, organic and packed with the wholesome benefits of our slow-simmered bone broth: great for supporting gut health, healthy joints and workout recovery.

KOS Organic Greens Blend

KOS Organic Greens Blend is power-packed with plant life from both land and sea. Each mix features a generous helping of wheatgrass, oat grass, kale, broccoli and green bell pepper to help boost your immune system, flush toxins and take down the stress levels. The added apple, lemon, monk fruit and mint are thoughtfully included to offer you an unexpectedly flavorful and refreshing treat. Most green blend supplements taste like gr(ass) but after you try it once, youll be hooked! Just mix it with water or blend into your favorite smoothie.

GoodTo Go Bars

GoodTo Go bars are the perfect midday pick-me-up for that afternoon slump. They contain low net carbs (3 grams/bar), just a hint of sugar (2 grams/bar) and a whopping 13 grams of healthy fats. Swap that bagel and grab a GoodTo Bar for breakfast or to fill any other snack cravings!

ChocZero

ChocZero uses a zero-calorie, low carb natural plant called monk fruit to create delectable chocolate that's low carb and sugar-free. This way, you can satisfy that sweet tooth by indulging in chocolate minus the sugar crash and extra calories. Whether youre on the keto diet or simply hoping to reduce your sugar intake, ChocZero has savory options to fit a healthier lifestyle.

Cappellos Naked Crust

Cappellos is the creator of grain-free, frozen-fresh, Paleo-friendly pasta, pizza and cookie dough. The brands take on classic foods harnesses the power of almond flour to provide options that are nutrient dense, simple and uncompromising on taste and texture. Use the naked crust to create youre on healthy pizza, packed with lots of veggies, protein minus all the grains and gluten in regular crust!

Cleveland Kraut

Cleveland Kraut makes fresh and delicious probiotic veggies that will add a kick to any meal. Add these low-carb, gut healthy krauts to any hearty meal in the winter or to spruce up your boring lunch salad.

Clio Greek Yogurt Bar

This convenient, high-protein alternative to indulgent desserts and snacks, is not only delicious, you might actually think youre eating cheesecake! Instead, its yogurt, in bite size pieces. With multiple flavors to choose from, like the subtly tart strawberry, nutty peanut butter, and newly released salted caramel, theres something for every craving.

Biena Chickpea Puffs

Seeking a nutritious makeover to traditional cheese puffs? These Chickpea Puffs have 40% fewer carbs and a whopping 7g plant protein per serving. But, the best part these puffs achieve the craveworthy taste people look for in snacks and are available in three flavors - Aged White Cheddar, Vegan Ranch, and Blazin Hot.

Catalina Crunch Keto-Friendly Smoothies

Catalina Crunch Keto-Friendly Smoothies feature premium-quality, whole fruits and superfoods such as spinach and Brazil nuts packed right into a smoothie cup! Theyre available in three indulgent flavors; Mixed Berry, Strawberry Banana, and Tropical Pineapple.

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10 Best Healthy Snacks To Buy To Help With Your Weight Loss - Essence

Weight loss: NHS advise this is the best breakfast food to add to your diet plan to slim – Express

Posted: February 29, 2020 at 2:42 pm

Weight loss is achieved in the kitchen - and eating the right foods can boost success. The NHS have their own 12 week diet plan, with a specific food advised at breakfast time.

Kicking off week one of their plan, the NHS tell dieters to make sure there is plenty of fibre in their meals.

This is particularly true at breakfast time - often thought of as the most important meal of the day.

They said: "Adding some fibre to your breakfast can help you stay feeling full until lunch and reduce the urge for a midmorning snack.

"Eating food with lots of fibre will help you feel full for longer, so youre more likely to stick to your calorie limit."

READ MORE:Adele weight loss: Expert claims 'easy' diet plan behind incredible 7st transformation

So, what exactly should dieters prepare in the morning to get the right amount of fibre in their meals?

The NHS suggest two easy ways to modify popular breakfast foods to make them fibre-rich.

Swap white bread for wholemeal or wholegrain varieties.

Swap sugary cereals for high-fibre cereals such as wholegrain wheat cereals, unsweetened muesli, or porridge oats, and dont forget to check the salt content.

They also remind dieters that eating the skin on fruits such as apples and pears adds in natural fibre, and eating fruit and vegetables is a healthy, low-calorie way to fill up.

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The NHS suggestions are a good way to get started - but more those with more confidence in the kitchen might want to prepare food from scratch. Some of the best high fibre breakfast foods include:

Best high fibre cereals

The NHS suggests a list of the best wholegrain cereals to choose. They also recommed chopping up a banana to add on top for extra sweetness.

Exercise is also a key part of losing weight, and eating the right foods to fuel a workout is key to success.

Personal trainer and TV guru Jessie Pavelka explained what foods you should eat before training to get the best results.

He said: Whether it be running, cycling, yoga, that short and fiery HIIT session, or readying yourself for a weight session at the gym, were all guilty of failing to take a second to pause and think about how were fuelling our body pre-workout.

What slimmers eat depends on the type of workout they are about to do and it can make a huge difference to the results.

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Weight loss: NHS advise this is the best breakfast food to add to your diet plan to slim - Express


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