Happy Healthy Long Life

It's Official Baby Watch Time! Ricki Lake & Abby Epstein's "Business of Being Born" and "Your Best Birth"

Business of Being Born

Right now my family is on what I call "Baby Watch".   Our first grandchild was expected 3 days ago, on May 28th--so it's sure to arrive any day now.

Sometime mid-pregnancy, back in January, my daughter-in-law decided to make the switch from regular OB to midwife--from labor room to birthing room--from no support to using a doula--who is there to coach, guide, and comfort her from the earliest start of labor on through breastfeeding. 

With 1 out of 3 births ending up as C-sections, she wanted to up her odds for a normal delivery.

Soon after that, my son & daughter-in-law rented Ricki Lake and Abby Epstein's documentary about giving birth in the U.S., The Business of Being Born. That's when they knew they had made the best possible decision. 

But, babies & births are unpredictable.  If they should need a C-section or a specialist, it's all one floor down--or up--or down the hall.

I got caught up in their enthusiasm, rented the film, and found myself aghast at how much labor & delivery had changed, even from when I gave birth almost 30 years ago--which was natural, without monitors or anesthesia. And I felt downright elated when seeing the experiences of moms who chose the midwife route. The film is a must-see for anyone thinking about pregnancy.

So, What Is the Typical Hospital Birth Today?

1.  67% of women give birth laying down (the lithotomy position), their feet in stirrups, which slows down labor, closes the pelvis by 25-30%, and eliminates the ability of gravity to work in their favor.

2.  Squatting is less stressful for the mom--puts gravity to work--but it's inconvenient for the doctor--who wants to stand up & have a clear view of the birth canal.

3.  Almost 1/3 of U.S. women now have C-sections.  40-45% of women in New York's Suffolk & Westchester counties end up having C-sections.

4.  C-sections should only be performed when needed to guarantee the well-being of the mother and infant--never out of convenience. It should not be the first choice for healthy mothers.  C-sections are major surgery--increasing risks to mother & baby.

5.  Normal labor clears liquid from the infant's lungs, preparing the baby to breathe outside the womb--Cesarean's impede this process.  Studies have shown that a vaginal birth “primes” a baby’s immune system by exposing it to various bacteria as it moves through the birth canal.  In one large study babies born by C-section were 80% more likely to develop asthma.

6.  Pitocin, the drug used to stimulate labor, can cause painful contractions, which then assures the use of an epidural to relieve pain--which then slows down the contractions--can lead to more drugs--or fetal distress--and may increase the doctor's recommendation for a Cesarean.  Pitocin sets a mother up for  "cascade of medical interventions".

7.  Normal labor is slow, unpredictable & unprofitable.  Compare 12 hours of normal labor with the possible 20 minutes for a Cesarean--complete with an anesthesiologist.

8.  Interesting that C-Sections seem to increase at 4 o'clock in the afternoon & 10 o'clock at night.

9.  Attendance at Lamaze classes (natural childbirth) has dropped 14% between 2000-2005.

10.  Obstetricians have surgical training.  Normal deliveries are just "so boring".  Hospitals thrive on a high turnover.  Speeding labor helps to fill & empty beds more quickly.

11.  80% of women have epidurals today.  In years past the epidural was not given until the mother was 5 centimeters dilated--to insure that labor would not slow down.  If you were too far along--you were encouraged to "just tough it out".  All that has changed.  Now mom can have an epidural as soon as she's admitted to the hospital, if she wants one.

12.  Once you have an epidural you're going to be closely monitored.  Labor slows--pelvic muscles slacken--you have to watch a monitor to even know when to push--you increase your chances for a C-section or a forceps delivery or vacuum extraction.  In 1/5 of women, blood pressure drops--which can cut off oxygen to the baby--another reason for a C-section.

13.  Midwives & lactation specialists see differences in the babies whose moms had epidurals.  They are more sluggish, may be harder to soothe, and frequently have trouble latching onto the breast.

My recommendations: 

 

Check out Ricki Lake and Abby Epstein's brand-new book:  Your Best Birth.  Know All Your Options, Discover the Natural Choices, and Take Back the Birth Experience.  New York:  Wellness Central, 2009.

Favorite quote from the film:

"Yes there's bliss and there's pain & you cannot have bliss without pain.  It's one of those days when you know you're alive.  If I can do that--I can do anything!!"

Watch the documentary, "The Business of Being Born"
Click here if you don't see the trailer.

Caroline Adams Miller's Ten Non-Negotiable Pearls to a Life Well-Lived - Successful Balanced Happy. And the Possible Dementia Vitamin D Connection

Maira Kalman, April 23, 2009 NYT  "And the Pursuit of Happiness"

Not a day goes by that I don't read or hear at least 10 new things that I want to share--medical journal articles--NPR stories--podcasts--newspaper & magazine articles written by brilliant people--wisdom from blogs.

But there is such a thing as information overload. 

Since 2 stories are bubbling to the surface this morning--that's what you're going to get!

Caroline Adams Miller's Non-negotiable Advice for Life

Caroline Miller has been a professional coach for over 20 years, helping people to reach their goals & live their best possible life.  She was trained at Harvard & the University of Pennsylvania.  So this it...the pearls of her years of coaching experience.  Her top ten non-negotiable recommendations to achieve a happy-healthy-balanced-accomplished life.  For her complete post, click here.

Why am I singling out Caroline's words of wisdom? 

BECAUSE EVERY SINGLE ONE OF THEM HAS TAKEN ME YEARS TO FIGURE OUT!!  Wish I had this list 40 years ago.  There's not one I would leave out!

"I've decided that there are a few non-negotiable pieces of wisdom that everyone ought to know and embody to maximize chances of success and happiness."   

Caroline Adams Miller

1.  Smile as much as you can 

Since research has demonstrated that happy people are the most successful across all domains of life, you might want to up your chances of being happy by initiating a smile, even when you don't feel like it.  Not only will smiling create the right chemistry in your body to feel good, you will probably cause other people to smile, too, as they "catch" your look.

2.  Create a roadmap, but be prepared for detours

Research shows that the happiest people wake up every day to clear-cut goals, but that happy people also know when a goal has become unworkable due to changed circumstances, and they change direction to accommodate that new reality.  Goals create a roadmap, and without that guide, you will run the risk of being reactive to life, as opposed to proactive.  This is the difference between being on the stage of life versus handing out the program for others.

3.  Work hard and don't quit just because something is hard 

No matter which high achiever you study, there is a consistent theme around the time that they put into achieving their goals.  Calvin Borel, the jockey who rode Mine That Bird to the unlikeliest of victories at the 2009 Kentucky Derby, is renowned for his work ethic, detailed in this profile: http://tiny.cc/g2DkW Along the same lines, don't walk away from a meaningful goal unless you've given it everything you've got.  Research has found that authentic self-esteem comes from doing hard things outside your comfort zone, and not picking the low-hanging fruit in your life.

4.  Have four friends and nurture those friendships 

Friends are the coin of the realm in a flourishing and happy life, and four seems to be the tipping point.  As we've become more preoccupied with our own lives, and less likely to join in-person groups, isolation has become the norm and depression has skyrocketed.  Put birthday reminders in your calendar and send a card.  Say yes to parties.  Attend that wedding that is hard to get to, and smooth out difficulties as they arise.  Your reward will be better health, more resilience in hard times, and more joy in the good times.

5.  Identify the plus-minus factor of the people around you 

A statistic commonly used to evaluate basketball players is called the "plus-minus factor."  What this means is that when a certain player is on the court, he either plays better or worse when another player is also on the court.  I find that the happiest people systematically strip out, or neutralize, the people who drain them of energy and rob them of their best shots, leaving only the people with the highest plus-minus score on their home court.

6.  Play every day

Children do this naturally, but adults rarely do it any longer by their fifties, which is why zest is so low as a character trait at that point for most people.  Play helps with executive functioning, builds relationships, and enhances curiosity.  Curiosity is a sign of happiness and security, because curious people approach the world with a sense of "What is out here for me to learn and explore?"  So find a way to play, whether it's by doing an April Fool's Joke on someone or wearing something goofy.  When you take yourself so seriously that you cannot crack a spontaneous smile, you have begun to die.

7.  Say thank you early and often 

Gratitude is closely associated with happiness, but people also like to be around and work with those who recognize what others bring to the situation.  If you thank people, and notice and comment when good things happen to you, you will not only incentivize people to help you again, you will probably be more likely to have their support when you most need it.

8.  Build your willpower muscle every day 

Generation Y spends an inordinate amount of time being interrupted and responding to non-urgent items that arrive via cell phone, text message, Twitter, Facebook and all manner of technology.  Avid Facebook users average a full academic grade lower than peers who don't use Facebook, for example, and researchers report that small children can't even hold a pose in freeze tag as long as previous generations.  This all boils down to a simple fact -- today's young adults cannot say no to themselves or delay gratification in a way that will allow them to succeed at goal accomplishment, which doesn't bode well for a future that will involve focus and hard work.  So say no to yourself every day when you want to say yes.  The domino effect of building your willpower will be impressive in its depth and breadth in your life.

9.  Respect and fear the power of alcohol

I know this isn't a popular statement, and that many will find it unrealistic, but alcohol is the one substance that has been found to impede all goal accomplishment.  Alcohol lowers inhibitions around food, sex, drugs, anger, words and even more alcohol.  Know your limits, respect them, and get help with this if you need it.  You'll never regret cutting down on alcohol, but you'll always regret being unable to control it.

10.  R.S.V.P.  and do what you say

Good old-fashioned manners will grease the wheels of life with everyone you meet, although common courtesy appears to be dead.  Respond to invitations.  Return phone calls.  Answer questions posed to you.  If you say you'll be somewhere, be there.  If you offer to help someone, follow through.  Your word ought to be the most important thing you give away, so treat it with respect, and you will be respected back.

One More Reason to Take a Vitamin D Supplement

Here's another reason to up your vitamin D intake:  the prevention of vascular dementia & Alzheimer's disease.

I'm a huge advocate of vitamin D supplementation.  Just read the literature.  Low vitamin D levels are correlated with cardiovascular diseases, multiple sclerosis, breast & prostate cancer, diabetes, depression, dental caries (cavities), osteoporosis, and periodontal (gum) disease--to name just a few. 

Read more: Why is Vitamin D My Favorite?  and the AMA News: Institute of Medicine Studies Boost in Vitamin D Requirements.

Now finally, Dr. William B. Grant of the Sunlight, Nutrition, and Health Research Center (SUNARC) is connecting the dots & looking at all the risk factors associated with vascular dementia & Alzheimer's disease.  Turns out that several studies correlate tooth loss (high correlation to low vitamin d) with dementia.  Laboratory evidence further points to the role of Vitamin D in both neuroprotection & reducing inflammation, as well as having an important role in brain development & function. (Dr. Grant's article is published in the Journal of Alzheimer's Disease 17:1, May 2009)

Dr. Grant also points to the evidence that the elderly consistently show low vitamin D levels when tested with the 25-hydroxyvitamin D blood test.

Voila!  Grant suggests there's ample causal criteria to make a good case for linking dementia with low vitamin D.  He says further studies of the Vitamin D/Dementia connection are warranted.

He recommends that everyone over the age of 60 have their vitamin D levels tested, and at a bare minimum get their levels up to at least 30 ng/mL, but preferably over 40 ng/mL.  Supplement with 1000-2000 IU/a day of vitamin D3 or increase sunblock-free time in the sunlight.

To get guidelines on how to increase your vitamin D levels based on your present levels, skin type, and where you live, take a look at vitamin D expert Dr. Michael F. Holick's excellent book:  The UV Advantage.  Interestingly, Dr. Holick says the quality & advantages of getting your vitamin D from the sun is preferable to getting it solely from supplements. His supplement recommendation?  Solgar's 1000 IUs.

On a personal note, my very fair-skinned mom absolutely avoided the sun all her life.  She never drank milk and rarely ate fatty fish--the only food sources of vitamin D;  nor did she ever take vitamin D supplements.  She had severe osteoporosis, lost all of her teeth before age 50, and suffered multiple mini-strokes resulting in vascular dementia. 

I can't see any downside to following Dr. Grant's suggestion to raise one's blood levels of vitamin D.  Why wait until there's a documented study to prove beyond a shadow of a doubt that low vitamin D levels contribute to vascular dementia or Alzheimers?

Certainly, there are many contributing factors to dementia, but low Vitamin D is such a simple one to correct.  Why not?

Fast Food for a Healthy & Delicious Plant-Based Diet. Ginger Teriyaki Tempeh, Barbequed Seitan, Larabars, Whole Foods Vegan Lentil Dal Burgers & McDougall Instant Breakfast Cups

Super-Fast Barbequed "Chicken" Seitan Salad

If there's one down-side to eating healthy and plant-based, it's that YOU have to do a lot of your own cooking.

No more picking up a rotisserie chicken, cold cuts, or pizza on your way home from work. 

But I've got a few tricks up my sleeve for putting together some super-quick meals that taste great with minimal muss & fuss.  All the ingredients are "real food", minimally processed without crazy chemicals or additives.


My Super-Fast Barbequed Seitan Salad

Ingredients:

1 package of Westsoy Chicken Style Seitan (note: high in protein)

 1/4 cup barbeque sauce, or teriyaki, hoisin or curry sauce of your choice  (use an amount you feel is necessary to coat the pieces)

 Mixed mesclun greens

 Left-over roasted vegetables, like cauliflower or butternut squash  (click here & here for instructions)

 Fresh vegetables of your choice: like cherry tomatoes, red pepper strips, carrots

 Salad dressing of your choice.  I'm a big fan of Wild Thymes Salad Refreshers, like Meyer Lemon

Directions:

1.  Spray a non-stick pan and quickly brown the drained seitan pieces.  You may need to cut or shred up some of the pieces to make them bite-sized.
2.  Coat the pieces with some barbeque sauce or teriyaki & continue to saute until they are nicely browned.  This will only take about 5 minutes.
3.  Assemble your salad, top with a little dressing, & pile on your barbequed seitan.  If taking this to work, pack the seitan, greens & veggies, & dressing separately, & mix them up when you're ready to eat.

I've prepared this whole salad before work to take for lunch--it's that easy to prepare.
The seitan makes up 1 lb. 2 oz. of barbequed "chicken", so it's enough for 4 salads.

**If you're new to seitan--it's a delicious great textured meat-like substitute that will pick up whatever flavor you coat it with.  It's low fat, high protein, but not gluten-free.

My Favorite Pick-up Burger from the Deli Counter

Whole Foods Vegan Lentil Dal Burger

I love these Vegan Lentil Dal Burgers from Whole Foods' prepared deli counter.  I buy them 4-6 at a time--wrap them up individually & stick them in the freezer.  Whenever I don't know what to take for lunch, or I want a quick dinner--I just pull one out.

Cost:  about $2 each.  Each one is about 1/4 lb. & the burgers cost $7.99 a pound.  Not cheap--but SO GOOD!

Great on a bun, or just plain.

TIP:  These are best heated up in the toaster oven until they are crisp.  I don't recommend microwaving.   But I do eat them cold when I take them to work.

I've looked in vain for the recipe, but it's a big secret.  One day I'm going to experiment & figure it out.

UPDATE 9/20/09:  I figured out the recipe and posted it here:  Whole Foods "Like" Lentil Dal Burger Recipe
 
Here's what's in them:

Lentils, potato, onions, chickpea flour, eggplant, peas, cilantro, lemon juice, jalapeno peppers, ginger, garlic, curry, salt, cumin, black pepper, chutney, canola oil (alas, these aren't fat-free)

I LOVE to top them with a spicy chipotle sauce.

**Another good Whole Foods Prepared Deli Burger:  Four Grain & Tofu Burger.   $6.29/lb.  Contains:  tofu, brown rice, wild rice, kamut, wheatberries, sunflower seeds, toasted oats, ginger, garlic, carrot, zucchini, yellow squash, onion, thyme, basil, chipotle powder, ancho chili powder, salt, brewing starter, white pepper, toasted sesame seed oil, & green onion.

Ginger-Teriyaki Tempeh Soba Noodles with Asian Vegetables & Peanut Sauce

Ingredients:

1  8 oz. package of Eden Selected 100% Whole Buckwheat Soba noodles  (be sure to get the 100% variety--it's tastier, healthier & gluten free)

1 package Lightlife tempehtations.  Ginger Teriyaki flavored.  (or make your own if you have time--for less cost--with plain tempeh & teriyaki sauce)  Lightlife also has other flavor varieties.

1 lb. package of frozen Asian vegetables, I like Trader Joe's variety, but any will do.

Enough jarred or homemade peanut sauce (or hoisin, teriyaki, or curry or whatever) to coat the mixture.  Look for something natural, without added oils. 

Or make your own:

Engine 2 Peanut Dressing

4 tbs. chunky peanut butter
2 tbs. cider vinegar (I prefer rice vinegar)
1 tbs. hot water (more if needed)
3 tbs. agave nectar, honey, or maple syrup  (you could use brown sugar)
red pepper flakes, chili powder, cayenne or a jalapeno to taste--if you like spice & heat

Whisk the ingredients together in a bowl.

Directions:

1.  Cook the noodles according to package directions.  8 minutes.  Drain, rinse, & have them ready to go
2.  Microwave the vegetables
3.  Spray a large non-stick (skillet or wok & heat to medium high.  Quickly brown the tempeh pieces for 3-4 minutes.
4.  Add the drained noodles & drained vegetables to the pan, along with the sauce of your choice.
5.  Heat up until everything is coated & warm.
 
Dinner is on the table in less than 20 minutes, from start to finish.

Instant Breakfast

I usually take a Green Smoothie to work for my breakfast.  But when I don't feel like making one, I pack my favorite "Instant Breakfast"

Dr. McDougall's Cranberry Muesli Instant Non-Dairy Breakfast Cups

There are about 4 different flavor varieties, but I'm partial to the Cranberry Muesli.  The label says it serves 2, but don't believe it!  Eat the whole cup.  It's 320 calories (don't worry about it! - 10 grams of protein, 8 grams of fiber) of whole grains (rolled oats, barley, triticale, spelt), powdered soy drink, almonds, cranberries & organic unbleached cane sugar.

I often bring along 2 tbs. of ground flax meal to add to the cup.

You can microwave or add boiling water.

TIP:  As good as the Dr. McDougall breakfast cups are--they are hard to find.  They aren't at my Whole Foods.  I can find them at one of my local grocery stores, and I used to have my grocery store special order them for me.

**These cups definitely win the "picky-eater award" for good taste.  Really!
They're also great to take with you when you travel.


My Favorite Mid-Morning or Late Afternoon Snack

I love Larabars--and Cashew Cookie is my favorite.  I've been eating them for 2 years, and I've yet to tire of them.  They're vegan, Kosher, and contain only fruit & nuts.

The bars run from 180-210 calories each, & because they contain nuts, they definitely have fat.  I don't get hung up by that at all.  Nuts, in moderation, are so good for us--and I'm sure the reason that these bars are so filling & satisfying is precisely because of the nuts!

When you are starving, and it's not convenient to eat a meal, a Larabar will satisfy you in no time flat.  It's just fruit & nuts ground up into a delicious bar.  The Cashew Cookie is just cashews & dates.  That's it.

My husband didn't believe me when I said they would instantly fill him up & stave off his hunger pangs.  But he tried them & now he keeps a box of them in his office.

I keep some in the car & in my purse--and I always travel with them.

I buy them by the box at Trader Joe's, but if you're willing to eat other varieties (like Cherry Pie & Apple Pie) you can buy them on the super-cheap at Costco in a variety pack.  For a listing & a terrific review of all the flavors, click here.

I'd love to hear your recommendations for fast healthy foods--and I'm sure others would appreciate it, as well.  Any suggestions?  What are some of your favorite quick recipes or products?

 

Running Man: My "Lab Rat" Husband - Still Running Strong. His Experiences With Training, Yoga, a Plant-Based Diet, Statins & Curcumin

Back on December 5, 2008 when I read Tara Parker-Pope's piece in the New York Times, "A 30-year Running Streak, Still Going Strong", I thought of my husband.

An excerpt from Tara's article:  "Harvard’s Dr. Harvey Simon has long espoused the benefits of moderate exercise. But in reading The Wall Street Journal yesterday, I learned that Dr. Simon holds himself to a higher standard. His daughter, Journal reporter Stephanie Simon, writes that her dad is in the midst of a 30-year running streak. The last day her dad didn’t run was Oct. 30, 1978."

Here's my comment to the 30-year running streak story:

"Dr. Simon looks fantastic–and truly, to each his own. I say Mazel Tov!

My 59 year old husband has been running for about 36 years. Definitely, not daily. After a couple of injuries & mono, somehow he came across an easy-does-it, easy-on-the-joints method of training for long runs.

On Nov. 22 he ran the JFK 50-miler (in below freezing weather) & he ran maybe 3 days a week to train for it. Only 1 day a week did he run for hours–and I mean hours.

Adding yoga a day or two a week & biking for another (when the weather was good) seemed to do it.

The only thing he does obsessively is to run 10 miles on his birthday–which came 5 days after the JFK. 9 years ago, when he ran his last 50-miler he slacked off, and we walked the 10 miles together.

According to him, he’s never felt better and I’ve got to agree with him. I say he owes it all to green smoothies (crammed with veggies), balanced exercise & my healthy cooking.

I have to say, after reading in July about Michael Bicks’ heart attack during a regular Sunday bike ride, I was really nervous about his running a 50 mile race. I made him promise to run with a heart rate monitor.  To read Bicks' story, "Not a Moment Too Soon I Thought of Tim Russert" click here." 

Now I'm in awe of Dr. Simon--he's 66 years old--and hasn't missed ONE day of running in 30 years.  But, I'm also in awe of my husband.  He's been running for 36 years--but only 2 or 3 times a week.  He deserves an interview, too!

Q:  When & why did you start to run?  Why do you keep running?

A: I started running in high school because I thought it was something I might be good at--like cross-country & track. Then Frank Shorter came along in the 1972 Olympics, and that got me more interested; For me, running is a good basis for fitness--it's inexpensive & you can just do it right out your front door.

Q:  Nine years ago you ran the JFK 50 miler (in Hagerstown, MD) & you said you would never do it again.  It was brutal.  What made you decide to run it again?  (here's what the JFK is all about-click here)

A:  Did I really say it was brutal?  A good friend of mine, who had run a lot of marathons wanted to run the JFK in 2008.  He knew I had run it & when he asked me about it, it got me energized.  I wanted a challenge--to force myself to train for something again--and frankly, I wanted the camaraderie.  It gets kind of old running the 4 & 5 hour training runs by yourself.  I thought we could have a good time training together.

Q:  Any difference running it at almost 59 years old, compared to when you ran it at 49 years old?

A:  The difference?  Number one difference was the weather.  In 1999 the weather was perfect for running.  In November 2008 we started out in 19 degree cold--I wasn't expecting that--and the cold made it very difficult.  But mostly, this time I was much tougher mentally.  Since 1999 I've been to a few silent meditation retreats, and that really helped me to stay focused to the moment--and just keep moving forward.  Ironically, I also felt physically stronger this time around, even though I'm running slower--but hey, I'm nine years older.

Q:  You rarely seem to get injured (knock on wood).  It doesn't seem like you run all that much, even though you can run long distances.  How do you explain that?

A:  Simple.  I don't over-run.  That's why I don't get injured.  I vary my exercise routine.  I alternate running with biking, yoga, and some weights.  When I train for long races--my training focus is off of increasing one long run a week--2, maybe 3 other short to medium runs.  Rarely would I run 2 days in a row.  The big thing:  I listen to my body--I don't push it--I know in the long run I'm better off if I just don't push it, especially if I'm not feeling well.

Q:  Inquiring minds want to know.  Do you feel better or worse as an amateur athlete now that you're  eating mostly plant-based?

A:  I feel better.  But of course, it's hard to know.  I definitely don't feel weaker--that's for sure.  I feel my diet has kept me in the game.

Q:  What about the Green Smoothies that your wife is always talking about?  Do you think that has had any effect on your performance, recovery or energy level?

A:  Again, it's hard to know for sure if my performance, recovery & energy are better because of the smoothies.  But, I'll say this.  Without trying too much, I've lost weight--and I attribute it to the change in my diet.  My wife isn't buying me any big boxes of Snyder's Pretzels anymore, so I don't eat junk at night.  I've kind of learned to go to bed a little hungry.  But I'm definitely a big advocate of the smoothies, though--they just make me feel healthier--and I rarely miss a day.  For the link about green smoothies, click here.

Q:  I know you've taken statins (Lipitor/Zocor) to counteract your low HDLs (good cholesterol).  Do you think they have had an effect on your athletic performance?  Did you notice any changes when you decreased your dosage?

A:  YES!!!  They produced a subtle muscle weakness and I was only on a low dose!  What does muscle weakness mean?  My muscles fatigued earlier--I didn't have that core oomph.  I've stopped & started taking statins enough to know that they've (even the lowest possible dose) definitely had a negative effect on how I felt.  Running--going up a hill was much easier once I had stopped taking them for 7-10 days.  And the Tricor/Lipitor combination the doctor once tried me on was deadly.  I remember thinking in yoga class, "I must be getting old."  It was an amazing turnaround when I quit.  Now I just eat plant-based and don't worry much about taking statins.

Q:  What about curcumin, the anti-oxidant in the spice turmeric.  What are you taking it for & has it worked?  Yes, I know it's anecdotal evidence-placebo-effect-study-of-one-stuff, but I've read reports about its anti-inflammatory benefits & I've heard pharmacologist Joe Graedon of "The People's Pharmacy" singing its praises.

A:  I take it for very annoying foot & toe cramps that I get while I'm sleeping.  They would wake me up & sometimes I had to get out of bed to work them out.  Yes, I've noticed a dramatic reduction in these muscle cramps.  I take 2 pills of curcumin (500 mg each) in the morning, maybe 4-5 times a week.  I only take vitamins in the car--so it's not an everyday thing with me.  I haven't changed anything else--so I must conclude--the curcumin has killed the cramps.

Q:  What about the effect of yoga & running?  Think it helps?

A:  I can't say if it helps running, or has made me a better runner.  No idea.  I don't do it to improve my running.  I do it for flexibility, discipline, and as a meditation-in-motion kind of thing.  It definitely helped my recovery in the JFK run.  I see the difference with my friends who run, but don't do yoga.  They have the aches and pains you get from lack of flexibility.  After the JFK my quadriceps were sore--that's inevitable from lactic acid build-up.  In 1999--a week after I ran the JFK--I couldn't run my annual 10 mile birthday run.  I had to walk it.  And I was better trained in 1999.  This year, my 10 mile birthday run came just 5 days after the JFK--and I ran it. 

Q:  Aren't your joints killing you?  Don't you think running at your age (59) is asking for trouble?

A:  No, my joints aren't killing me.  Occasionally my left knee bothers me--and sometimes I feel a little something in my hip.  I just don't overdo it.  There are more days that I don't run, than days that I do run.  I keep my weight down.  I don't force the issue.  If it were detrimental, I'd stop it.  I don't feel obsessive about running at all.

Q: What do you think about the advice you get from The Healthy Librarian?  Now be nice!

A:  I think it's excellent advice.  Always informative & beneficial.  The best thing she's done is writing the post about my mom.  I've reread it many times.  I love seeing my mom's pictures online--when she was out in the sun & looks so alive.

Is It Time to Reconsider Hormone Replacement Therapy? Winnifred Cutler's "Hormones and Your Health: The Smart Woman's Guide to Hormonal and Alternative Therapies for Menopause"

"Unfortunately....one large study (the Woman's Health Initiative - WHI) sent us back into the Middle Ages, because its data were misunderstood, misinterpreted, and misreported...But keep in mind that the majority of postmenopausal women who do not use hormonal-replacement therapy will not merely experience unpleasant symptoms; they will risk diseases brought about by loss of bone, loss of blood vessel elasticity, and decreased protection from cardiovascular disease."

Winnifred Cutler, PhD.

"Most experts say women should take hormones for only a few years after menopause, and only if their symptoms are severe. Now, in a new book, biologist Winnifred Cutler claims that Hormone Therapy is safe for long-term use and highly beneficial -- as long as you do it right. Here, she makes her case."

Stephanie Young, "The Other SIde of the Hormone Controversy. A New Argument for Hormones"

Oh Boy.  This book is sure to be controversial.  Ever since the WHI was halted in 2002 the "standard recommendation" has been:  Only go on hormones if your menopausal symptoms are intolerable, and then go on the lowest possible dose for the shortest possible time! 

Dr. Cutler believes  this is not only unwise, it's an incorrect assumption.  "Panic trumped good science."

I happen to have a very savvy physician who is a national expert on menopause and women's health.  We've discussed at length the whole hormone issue and how the results of the WHI (the Women's Health Initiative) were misinterpreted, which basically brought the use of hormone replacement therapy to a screeching halt.

I read the results and the interpretations of the WHI study in the medical journals for myself, and together with my doctor's advice I made the completely radical & unorthodox decision to start hormone replacement therapy even though I didn't have any "intolerable" menopausal symptoms--which post-WHI, is the only reason to start HRT.

Full Disclosure Here:  I decided to take HRT for prevention--and because I knew from the literature, and the WHI, that if one wanted to receive any of the benefits of hormone replacement--like prevention of osteoporosis, urogenital health, possible brain health & flexible blood vessels--there is just a small window of opportunity when you can begin HRT.  If you wait too long after menopause to start, once blood vessels start to stiffen, you could put yourself at risk for adverse cardiovascular effects.

But I wasn't about to take Premarin, the equine-derived estrogen or a synthetic progestin like Provero or the combination of the two, called Prempro.  Let's just say, these are the synthetic hormones that were probably responsible for some of the adverse results of the WHI.

Together, we decided upon a regimen that closely duplicates a woman's natural cycle; the daily use of a bio-identical topical estrogen (estradiol-17 beta) cream called Estrasorb; and for 12 days a month--a bio-identical pill form of progesterone, called Prometrium.  As time went by--the doses of both of these have been cut in half.

Books and articles cross my desk constantly, but last week when I spotted Hormones and Your Health: The Smart Woman's Guide to Hormonal and Alternative Therapies for Menopause by Winnifred Cutler, I scooped it up and couldn't put it down.

What a find!  Finally, a book written in plain language by a biologist who has studied and written extensively about hormones and has reviewed many of the studies on the subject. Cutler studied over 3,000 peer-reviewed articles--and she cites 880 of them in her book.  

I've reserved a copy at my local library and I can't wait to read the entire book.  Dr. Cutler certainly has the credentials and background to write such a book, and she has no vested interest in selling hormones, no pharmaceutical research funding, or hidden agenda.

Be sure to read Stephanie Young's interview with Dr. Winnifred Cutler, "The Other Side of the Hormone Controver--A New Argument for Hormones" in More magazine, April, 2009.   Click here.

A Study You Should Know About But May Not:  KEEPS is an ongoing study--"Kronos Early Estrogen Prevention Study"--which aims to study what the WHI did not.  Can HRT prevent  cardiovascular disease (atherosclerosis in particular) in women, if it's given early--immediately after menopause.  Unlike the WHI, it's comparing a bio-identical estrogen/progesterone combo with the synthetic Premarin.  Many researchers feel that bio-identical hormones given transdermally & right after menopause will make all the difference. For more click here.

In other words--it's the study that's answering the questions that the WHI did not.

Here are a few highlights from "Hormones for Your Health":

1.  How hormones got a bad name from the WHI study

• One result cannot be applied to all.  Dr. Fred Naftolin, an eminent biomedical scholar at Yale has said the "WHI has been inappropriately used to create guidelines (for physicians) that are incorrect for any group other than the overweight, average-seventeen-years-postmenopausal population on which the particular regimen (synthetic Premarin, Provera or Prempro) was tested."
• The study participants weren't particularly "healthy".  "The WHI participants ranged in weight from simply overweight to frankly obese, with an unusually high incidence of arterial hypertension and a high prescription drug use to control other conditions.  Nearly 50% of the study population started out with several serious cardiovascular risk factors."
• The WHI was not a preventive study.  The WHI, contrary to its claims, wasn't designed to study "primary prevention"--which is preventing disease in an already healthy population.  You can't study "primary prevention" in healthy women when the majority of the women  enrolled either already have cardiovascular disease or are at a high risk for getting cardiovascular disease, because they were overweight, well past menopause, & hypertensive.
• Not all progestins and estrogens are alike.  Synthetic progestins (medroxyprogesterone acetate-generic Provero) affect the body differently than bio-identical progesterone.  Research has long shown adverse cardiovascular effects from the synthetic form. The bio-identical variety is also dosed in a cycle that is similar to a woman's natural cycle--taken only 12 days a month.  Transdermal (topical) estrogen has a more favorable and safer effect than oral forms.

2.   Postmenopausal hormone deficiencies can lead to:

• Decline in bone quality
• Diminished cardiovascular health
• Urogenital atrophy--atrophy of the urogenital tissues in up to 47% of women.
• Wrinkled skin
• Blood vessel thickening and atherosclerosis
• Cognitive decline
• Increase in fat, decrease in muscle.

3.   Benefits of Hormonal Therapies--The Well-Known & Lesser-Known

• Skin benefits with increased thickness, greater blood flow, faster wound healthing, greater water-holding capacity, less wrinkling
• Healthier vaginal tissues.  Responsible for higher acidity which prevents infections; less dryness, less atrophy, less thinning, less urinary tract infections
• Less hot flashes & night sweats
• The nose benefits from estrogen & progesterone.  Without hormones the nose is drier, feels stuffier, produces less mucus.  Since the nose is the first line of defense against airborne infections, hormone therapy helps the body to fend off colds & flu.
• Estrogen and your voice.  There are estrogen receptors in the voice box--women taking HRT had fewer voice complaints, hoarseness, vocal cord dystrophy.
• Estrogen and your teeth.  More estrogen--less tooth loss.
• Estrogen and progesterone and your eyes.  Hormone users had better vision and fewer eye conditions.
• Estrogen and progesterone and sleep quality.  Hormone users had superior sleep quality compared to non-users.
• Estrogen as an antioxidant--lessening the damage of oxygen free radicals that attack the cell membranes of blood vessels.
• Estrogen and gut/intestinal function.  Helps the absorption of key minerals, like calcium,  and helps to maintain the healthy functioning of the gut
• Estrogen, more positive profile for maintaining stable blood sugar, and preventing type II diabetes.

4.  The Big Scare: The Hormone Breast Cancer Question

• Cutler devotes an entire chapter to explaining the entire controversy--how to understand in real numbers the actual risks; why the type of hormones; the kind of dosing & regimen (mimicking a natural cycle); and the method of delivery (oral vs. transdermal) are important to understanding this controversy.
• Breast cancer rates with statin therapy are comparable to breast cancer rates with HRT.
• "Even in the WHI study, the risk of breast cancer on an individual basis was low. In the WHI, of the 8,506 women taking Prempro, 166 cases of invasive breast cancer occurred; in the 8,102 assigned to placebo, 124 cases were detected, that is, 1.95 percent versus 1.53 percent, or a difference of 0.42 percent. So 99 percent of women will not be at increased risk of breast cancer regardless of which hormones they take."

  "And remarkably, most studies show that postmenopausal women who develop breast cancer when they are on hormones are less likely to die from it than postmenopausal women who have breast cancer and are not on hormone therapy. This points to the complexity of the relationship between hormones and breast health."

5.  Choose Hormones Wisely - What Should You Take?

• Estradiol-17 beta taken transdermally (patch, cream, gel).  This mode will not increase triglycerides, and it will enhance heart rate variability.
• Bio-identical progesterone like Prometrium taken on a natural cycle of 12 days a month.  A sequential regimen lowers the risk of breast cancer, builds better bones, better mental function and a healthier cardiovascular system.
• For urogenital health, consider the ESTring which delivers a very low dose of estrogen  (estradiol) at a steady rate locally, not systemically.  It's a small flexible ring inserted vaginally.  It's an option for women who aren't able to take hormones.

6.  Hormones and the Brain

• Estrogen increases the electrical activity of the regions of the brain responsible for verbal and spatial working memory.
• Hormone users perform better in tests of executive function, except when using the synthetic form of progestin (medroxyprogesterone acetate, Provera)
• The brain is receptive to estradiol-17 beta--accept no substitutes.
• Conjugated equine estrogens like Premarin, Prempro or their generic equivalents do not produce the same benefits as the bioidentical estrogen and Cutler believes they may be actually detrimental.  Steer clear of synthetic progestins, like Provera or the generic medroxyprogesterone acetate.

7.  Hormones and the Heart

• Women who start hormone therapy before age 60 have a significantly better likelihood of enjoying good cardiovascular health.
• The best scores of heart health in the Nurses Health Study were in women using hormones, and who had their uteruses & ovaries intact.
• Once women stopped taking hormones they lost their advantage over "never-users".
• A Swedish study found hormone users had lower triglycerides, lower LDL cholesterol, less obesity, less type-II diabetes, less carotid atherosclerosis and lower risk of developing calcium deposits in the coronary artery.

Click here for an excerpt, the Table of Contents & the Index.

Obviously, hormone replacement therapy isn't for everyone.  It's a decision for both you & your doctor.   We're all different, with different risk factors and family histories.  Cutler's book advises us to not get so easily scared by the WHI--to not dismiss the hormone option out-of-hand.  Read the book--and then make a decision.  But remember, there's only a small window of opportunity to start--should you choose to take the HRT route.

Good health isn't found in isolation--with just a pill, a patch or a cream--it must include exercise, a healthy diet, stress reduction, and a healthy lifestyle.

Dr. David Kessler, Former FDA Commissioner's New Book: The End of Overeating - Why A Chocolate Chip Cookie Has So Much Power Over Us - Fat, Sugar, Salt and the Brain

T. G. I. Friday's Parmesan-Crusted Sicilian Quesadilla

(sauteed chicken, sausage, bruschetta marinara, bacon, oozing with Monterey Jack cheese--coated with parmesan and pan fried to a crispy golden brown, then drizzled with a balsamic glaze--fat, salt & sugar)

"We used to think of food as something we ate to fill us up.  But in fact, much of the food we're eating--this trifecta of fat, sugar, and salt--stimulates us.  And we now see from the science--this highly palatable food is excessively activating the neural circuitry of our brains.  We now know...the reason we keep on eating is because of this sustained stimulation."                            

  -Dr. David Kessler, pediatrician, former FDA commissioner, former dean of the Yale & UCSF medical schools-

Dr. David Kessler is on a mission.  In his new book, "The End of Overeating",  he says sugar, fat, & salt change the brain.  That's why we can't stop eating even when we're full.  Chocolate-covered pretzels.  McDonald's french fries.  Sweet and Salty Chex Mix.  And the food industry, just like the tobacco industry, know this--and runs with it!

He wanted to figure out why it is so hard to control our eating?  Whether we're a healthy weight or over-weight--we all think a lot about food--and according to Kessler, controlling this urge is often hardest for those with a healthy weight.  You can skip right to this 4 minute video of Kessler for the whole fascinating explanation.

I stopped eating sugar/fat foods on January 1st, 2009.  My aim was to ditch my addiction to chocolate and to the fat mixed with sugar mixed with white flour desserts I loved--like chocolate-chip cookies-- and yes, I know, deep dark chocolate is good for us.  But, I could never take just one bite and stop.

Except for maybe 5 slip-ups over the past  4 1/2 months I've avoided sugar--and the longer I've stayed away, the less I craved it.  According to Kessler, I made a wise decision.  Sugar is the main driver of the addiction.  Then if you layer it with fat, it becomes even more addictive.

But food is love.  And when it comes to showing love, we all think fat, sugar & salt. 

• Dee brought a cake frosted with shortening & sugar into work yesterday to celebrate the signing of her new house and to thank us all for filling in for her during her extended house-closing-process.
• Yesterday, my son was coming home for a 2 week visit and I filled my grocery cart with fat-sugar-salt just for him (I'm off the stuff).  Sweet & Salty Chex Mix, Asiago Pepperoni bread, 2 pints of Graeter's ice cream & 10 home-baked M & M cookies.  What was I thinking?  These were his favorites as a teenager.  Now he's 25 years old.  What kind of a mother does that?
• Sara's out-of-town sister shipped her a super-gourmet cheesecake last month, just to show how much she cares. And yes, Sara is trying to eat healthy & control her weight.

We all know this fat-sugar-salt trifecta is killing us.  Why do we love it so much?  Why is it so hard to stop eating?  How can we avoid it?

Dr. David Kessler--the FDA commissioner under George H.W. Bush & Bill Clinton and the former dean of Yale and UC San Francisco Medical Schools

First it's evolution--we're already programmed with an attraction to sugar & fat.  Then it's neuroscience. Food that contains fat, sugar & salt changes the neuro-circuitry of our brains, and keep us addicted to this trio.  The first step to ditching the stuff is to understand how it messes with our minds--how it turns off the brain's satiation meter--and keeps us coming back for more.  Once you know this--it changes forever how you look at something like General Tsao's Chicken.

Food manufacturers know we can't resist the taste of fat-salt-sugar--which is exactly why they put it in our processed & restaurant food. 

Thanks to Kessler's FDA stint, grocery food is labeled for fat-salt-sugar content & if we look carefully at the labels, at least we know what we're buying at the grocery store.

The last hold-out is restaurants.  They don't have to label a thing.  And they know that the more fat-sugar-salt that goes into their menu, the more we will like it and the more we will eat.

Here's how Kessler says we can put the brakes on the fat-sugar-salt trio.  How we can limit this undo brain stimulation

• Take the bread away in a restaurant.  Reduce the desire for butter or olive oil.  Ditch the cue for fat.
• Structure your eating.  Set rules for yourself.  "I don't want this now.  I'm going to want something better later"
• Eat out less. You set the rules for what ingredients go into your food.  You'll avoid the restaurant chicken breast that's injected with a marinade of sugar & fat: ie orange juice, sweet & sour mix, citric acid, soybean oil, artificial colorings, triple sec, canola oil, tequila & salt.  Oy vay!
• Be aware that restaurant food is loaded with fat, sugar & salt on purpose!
• Change your food perceptions.  Change your food stimulus-reward response. When you see a huge plate of french fries, don't think, "Wow, that's great!  Think, "That's just fat on sugar on fat.  Yuck!"
• Worry about the children!  Kids from ages 3-5 are eating constantly, all day.  Fat, sugar, salt.  "Once you lay down the neural circuitry that gets activated by highly palatable food--that stays down for life."

Want to hear or read more about Kessler and "The End of Overeating"?

To hear him on Terry Gross' NPR show Fresh Air, click here.

To hear him on Diane Rehm's NPR show, click here--Kessler is the 11:00 am segment.

To read the Huffington Post's interview with Kessler (learn about "eatertainment") click here.

Read the complete transcript of Kessler's interview with Terry Gross, click here.

What Makes Us Happy? Insights from Harvard's Grant Study - Joshua Wolf Shenk & Dr. George Vaillant Answer In The Atlantic

                                                      Image credit: Mark Ostow

"Is there a formula--some mix of love, work, and psychological adaptation--for a good life?  For 72 years, researchers at Harvard have been examining this question, following 268 men who entered college in the late 1930s through war, career, marriage and divorce, parenthood and grandparenthood, and old age."

-Joshua Wolf Shenk, in "What Makes Us Happy?"  The Atlantic, June 2009-

If teasing out the secrets of a good life--learning from the mistakes of others--trying to understand how we are shaped & changed by everything we encounter--our parents, our siblings, our circumstances & choices--is something that piques your interest--then go directly to this month's landmark article by Joshua Wolf Shenk, in the June 2009 Atlantic, "What Makes Us Happy?"  I loved it!

But before you read it--first read David Brooks' short op-ed in the May 12, 2009 New York Times, "They Had It Made".

Here's the short story:  268 of Harvard's best were selected from the classes of 1942, '43 and '44 to participate in a landmark longitudinal study originally sponsored by the dime store magnate W.T. Grant.  These men have been measured, examined & interviewed by physicians, social workers, and psychiatrists their entire lives--all in "an attempt to analyze the forces that have  produced normal young men." 

Normal, being described as "That combination of sentiments and physiological factors which in toto is commonly interpreted as successful living."

But, hang on to your hats!  This is no simple story that lends itself to a list of simple do's & don'ts for prescriptive living.  "It turned out that the (men's) lives were too big, too weird, too full of subtleties and contradictions to fit any easy conception of "successful living".

And the best & brightest in the study--Harvard's finest--the likes of which included Ben Bradlee & John F. Kennedy--well, I wouldn't say they had stress-free lives.  "Hidden amid the shimmering successes were darker hues."

By age 50, almost a third met Dr. George Vaillant's  (the lead investigator for the last 42 years) criteria for mental illness.  Alcoholism, depression, divorce, disease, disappointment were experienced by many.

But Vaillant even looks at mental illness through a different lens--having seen these men through til the end of their lives.  "Much of what is labeled mental illness, simply reflect our 'unwise' deployment of defense mechanisims.  If we use defenses well, we are deemed mentally healthy, conscientious, funny, creative, and altruistic.  If we use them badly, the psychiatrist diagnoses us ill, our neighbors label us unpleasant, and society brands us immoral."

The Lessons To Be Learned From Following Lives Until The End

Here's the good news.  There are definitely markers for a happy life--which without fail always includes challenges and joys.  Here's what caught my attention.

1.  Meet Challenges with Healthy Adaptations. Everyone has difficulties.  But we don't all use the same adaptations or methods to help make life tolerable.  Some of us use unhealthy, immature, & neurotic behaviors--destined to make problems worse--think alcohol, drugs, aggression, withdrawal.  

"The healthiest adaptations include altruism, humor, anticipation (looking ahead and planning for future discomfort), suppression (a conscious decision to postpone attention to an impulse or conflict, to be addressed in good time), and sublimation (finding outlets for feelings, like putting aggression into sport, or lust into courtship)."

2.  Emotional crises, pain & deprivation are "analogous" to the involuntary grace by which an oyster, coping with an irritating grain of sand, creates a pearl.  Humans, too, when confronted with irritants, engage in unconscious but often creative behavior."

3.  Between ages 50-75 Life Improves.  Altruism & humor grow.  The negative unhealthy behaviors start to diminish.

4.  The Happy-Well all had 5 or 6 of these factors in their lives by age 50.  This is key:

1.  Employing mature adaptations to life's challenges
2.  Education
3.  Stable marriage
4.  Not smoking
5.  Not abusing alcohol
6.  Some exercise
7.  A healthy weight

Of the men who had 3 or fewer of these health factors by age 50--none ended up "happy-well".  All became "sad-sick". 

Even if they were in good physical shape--with 3 or less protective factors, they were 3 times as likely to be dead at age 80, than those with 4 or more factors.

5.  Regular Exercise.  Regular exercise in college predicted late-life mental health better than it did physical health.

6.  Depression was the greatest drain on physical health.  Of the men who were diagnosed with depression by age 50, more than 70% had died or were chronically ill by 63.

7.  "Pessimists seemed to suffer physically in comparison with optimists--perhaps because they're less likely to connect with others or care for themselves."

8.  Serving in military combat exacts a huge toll.  80% of the men served in WWII.  Those who survived the heaviest fighting developed more chronic physical illness & died sooner than those who saw little or no combat.

9.  It's easy to predict who is going to become a Democrat or a Republican from early personality traits.  Results from the initial psychiatric interview were consistent: Democrats = sensitive, cultural, & introspective.  Republicans = pragmatic and organized.

10.  Relationships Rule!  "It is social aptitude, not intellectual brilliance or parental social class, that lead to successful aging."  Warm connections are necessary--and it doesn't have to be from mom or dad--it can be with siblings, uncles, friends, or mentors.

11.  Relationships at age 47 predicted late-life adjustment better than any other variable, except defenses. 

12.  Good sibling relationships.  Getting along with your brothers & sisters is especially powerful:  93%  of the men who were thriving at age 65 had been close to a brother or sister when younger.

13.  What's the most important lesson that Vaillant (the lead investigator) has learned from the study?  "That the only thing that really matters in life are your relationships to other people."

14.  Gratitude and joy, over time, will yield better health and deeper connections--but in the short-term, they do put us at risk, because they expose us to rejection & heartbreak.

15.  Cholesterol levels at age 50 have nothing to do with health in old age.  "If you follow lives long enough, the risk factors for healthy life adjustment change.  There is an age to watch your cholesterol and an age to ignore it."  Not at all sure what to make of this one?

 Dr. Vaillant's Insights from the Study

1. Happiness isn't about me. 
2. The most famous of the Harvard men had something to prove to themselves, their families, or the world.  People who had everything--those for whom things went well--had less "to prove".  They didn't feel a need to become a famous artist or business tycoon.
3.  Aging is a lot less scary than people think it is.
4. Dirty Laundry.  Enjoy exactly where you are now--whatever your age or circumstances.  It's OK to be young--and it's OK to be old.  And, if you're so lucky, enjoy the piles of dirty laundry gathering on the floor from the kids and grandkids and company when they come to visit & bring their messes!
5.  Age 25-35 is the toughest for virtually everyone.  It's scary stuff--what will I amount to?  But all you need is to give it time--things will work out!  It's not about keeping up with the Joneses or how much money you're making.
6.  Getting old is as good as being young. The whole process is fun.   It's just as much fun to get wrinkles & to reminisce.
7.  Happiness is about playing and working and loving.  And loving is the most important of them all.  Happiness is love.  Full stop.

Watch Dr. Vaillant's Video on Insights from the Harvard Grant Study-click here if you don't see the video

The Perfect Dopamine-Producing Date Night For Long-Married Couples - Unplanned, No Expectations & Out-of-the-Ordinary

                                                                                                   Photo credit: Nola Lopez, NYT

You don't have to swing from the chandeliers.  Just go to a new part of town, take a drive in the country, or better yet, don't make plans, and see what happens to you.

                    -Dr. Helen E. Fisher, anthropologist at Rutgers University-

 

So here's what the experts have to say about date nights for long-married couples--both the social scientists & the brain scientists:

 

"Rather than visiting the same familiar haunts and dining with the same old friends, couples need to tailor their date nights around new and different activities that they both enjoy.  The goal is to find ways to keep injecting novelty into the relationship, according to social psychology professor Arthur Aron of SUNY at Stony Brook.

The theory is based on brain science.  New experiences activate the brain's reward system, flooding it with dopamine and norepineprine.  These are the same brain circuits that are ignited in early romantic love--as well as the same ones that are involved in drug addiction!"

 

The research claims that couples who go on "exciting" date nights show significantly greater satisfaction in their relationships compared to those who just rent a video and stay home on Saturday night!  Sounds like common sense to me.  What do you think?

Read more in the ever popular article, "Reinventing Date Night for Long-Married Couples" by Tara Parker-Pope, New York Times, Feb. 12, 2008.

 

HERE'S MY DATE NIGHT STORY

 

My husband & I were really really looking forward to this weekend.

Why?  Because, for the first time in a long time, we had zero plans.  Zero obligations.

 

We were perfectly happy to just stay home and veg.

FRIDAY NIGHT

On Friday night I had a whole delicious healthy dinner planned.  Soba noodles with Chinese vegetables, teriyaki tempeh, all dressed in a spicy peanut sauce. 

Never happened.   At 6:30 p.m. I hadn't even started to make dinner.  I said to my husband, who was reading the newspaper on the porch, "Hey, you want to go see "State of Play"---that Russell Crowe newspaper-political-something-or-other-movie-that's-supposed-to-be-good?"

Husband:  "Sure.  What time does it start?"   

Me:  "In 35 minutes.  But what about dinner?"   

Husband:  "Hey, I've been snacking.  I'm not even hungry.  I can skip it."    

Me:  "OK, then I'll just grab one of those lentil dal burgers in the fridge.  I can be ready to go in 10 minutes!" 

And off we went.  The first stop on the perfect date weekend.  And by the way--this movie had us on the edge of our seats.  Much better than the reviews would have you believe. And that's the value of no expectations.

SATURDAY

Oh it was a lazy day.  We had only the tiniest germ of an idea for a "possible plan" for the day--but for it to happen, the weather needed to turn ugly.  And we had to feel like getting ourselves in gear to head out of the house by 3:15 pm.  Who needed that kind of pressure on a free weekend?

So, here was our "maybe plan":

Go to a reading of a "new play" (not a play--but a reading) called, "U.S. v. Howard Mechanic" by Faye Sholiton.  It was a one-time event--part of a theater festival.


WHY WERE WE INTERESTED IN A PLAY ABOUT SOMEONE NAMED HOWARD MECHANIC?

 

Howard Lawrence Mechanic in his high school yearbook picture (inset) assumed the identity of Scottsdale resident Gary Robert Tredway for 28 years, after fleeing a federal firebombing conviction in St. Louis.

High school yearbook photo courtesy of Harvey Mechanic

Here's the long story short

Howard Mechanic was a fugitive--on the run for almost 30 years after fleeing a Federal charge of throwing a cherry bomb into a crowd at an anti-war protest at Washington University back in 1970.  He was 22 at the time, and steadfastly denied the charge.  Unfortunately, he was the first test case to be charged under a spanking new 1968 law aiming to discourage anti-war protests.

He lived as a fugitive, undercover, with a made-up identity--as Gary Tredway--having only secret contact with his family.  But he blew his own cover in an interview with a newspaper reporter in 2000 when he decided to run for city council in Scottsdale, AZ.  Ever the political activist, he had earned the reputation of Scottsdale's "watchdog". 

He ended up in jail--sentenced to serve 5 years.  After serving one year in prison, his sentence was commuted in the final hours of Bill Clinton's presidency--and in the end, evidence proved he was completely innocent. 

Our interest

Howard Mechanic lived next door to my husband when they were kids.  When the weather was good they played basketball every night in the school yard across the street. They were both stamp collectors as kids--trading postage stamps.  But in 1970 Howard--his brilliant older neighborhood friend--just disappeared off the face of the earth.  My husband was 20 years old at the time.  Howard was 22.

If you have any interest, you can read the whole story here--it made the Sunday New York TImes Magazine in 2000,  "Doesn't Anybody Know How To Be A Fugitive Anymore?"  by Lisa Belkin, NYT April 30, 2000.

Saturday afternoon--3:00 p.m.

Fifteen minutes before we need to head out the door, we decide to see the play.  My husband runs upstairs to shower & just to be on safe side--I decide to call the theater to see if they still have any seats left.   With just 4 seats left, we reserve two of them.

There in this sold-out theater we run into all kinds of people from different parts of our lives:  an old friend from my oldest son's play-group days, the senior ladies from my gym, Howard Mechanic's twin brother, and assorted people from out of our past.

 

The play-reading turns out to be more than we ever expected--an 11 member professional cast production. It's a mesmerizing and a completely factual account of Howard's story. 

 

We are so taken with the whole experience, we end up staying for a feedback session with the playwright.  Definitely not something we would usually do.

 

On to a dining adventure

 

Now we're so pumped up on our good fortune for having seen this riveting play that we decide to throw all caution to the wind and head on over to the newest hottest restaurant in town--without a reservation.

 

This restaurant has had rave reviews & is the first and only certified all-green restaurant in our state.

 

Downtown is jumping and every parking lot is full.  We're not deterred.  We move on & find an even closer garage with plenty of spaces.

 

We walk into the restaurant--we're asked if we have reservations--we don't--and then, the hostess says,  "If you don't  mind sitting at the bar, 2 seats have just opened up."

 

We rarely sit at the bar for dinner--but when we have, we always think, "We should do this more often.  You end up meeting the most interesting people."

 

Of course, we are on a super roll by now.  It's 2 minutes before Happy Hour ends when we sit down--and yes--we even get the discounted prices.  Woo Hoo.

 

The 30-something couple to the left of us are friendly, serious foodies, and share all kinds of where-to-go-for-good-food tips with us. 

 

And the food 

All local.  All organic.  All fresh and in season.  We dine on grilled country bread with a side of sweet goat milk butter; a Chevre salad (I thought this was going to be goat cheese--turned out to be chevre as in "just goat" confit!) made up entirely of fresh mixed herbs--topped with a light Meyer lemon dressing;  English Pea Fritters, composed of cilantro, mint and butter beans, turned into crusty torpedos and served with house-made yogurt; and a dinner entree of grilled romaine, topped with roasted butter beans, olives, tomatoes & more.

 

So, there we are at the bar, eating and drinking and talking and laughing and I get a tap on the shoulder.  "Excuse me miss,"  the woman says.  Turns out to be one of my closest friends who has been dining in the upstairs loft and spotted us on her way to the Ladies Room.  She's there with her husband & daughter on a special farewell-daughter-dinner.

 

Since none of us is ready to call it a night yet--and we're so tickled to have run into each other--we all finish our dinners and walk across the street to try out our bowling skills at a fancy rock-n-roll martini bowling alley. 

 

By now we've pushed this envelope just a little too far.  The alley's a pulsating loud-not-for-us-kind-of-place and we can barely hear each other.  We bowl a game and call it a night.  But what a night!  Planning is for sissies!  For the dopamine rush go for the unplanned, no expectations & out-of-the-ordinary.  Extraordinary!

Some Q & A From The Esselstyn Father & Son Team: The Plant Strong Fireman & The Plant Perfect Doctor

"For too long we have been accustomed, taste-wise, to animal foods or foods and supplements derived from the wrong parts of plants, like their sugars, their oils (some of which we solidify and convert to trans fats!), and their refined flours without their outer bran layers.  Then we add salt to produce unhealthy products that find their way to store shelves as convenience foods."

Dr. T. Colin Campbell, Professor Emeritus of Nutritional Biochemistry, Cornell University, & author of the China Study in the foreward to the Engine 2 Diet.

When my friend Barb called to see if I wanted to go to Rip Esselstyn's local book signing on Wednesday night I said, "Sure."

But then I changed my mind.  I was already working late 2 nights this week--I don't need a signed copy of a book and besides, I figured I already knew everything he was going to say.  "What more is there to know?"  Wrong!

I changed my mind again when Ann Esselstyn called me at work--she wanted me to meet her son.  How could I say no?  I'm so glad I went!

This wasn't just a "book signing".  Rip is one terrific speaker.  He's funny, articulate, motivating & knows his stuff!  He had slides and video and he talked and answered questions for over an hour to an overflow crowd.  His dad, Dr. Caldwell Esselstyn was close at hand when questions turned medical.

I didn't take notes--I stood the entire time--but believe me I learned a lot.  And talk about getting motivated.  In the audience were patients of Dr. E's whose health was given back to them by simply changing their diet--and there were also just regular folks, young & old who were following Rip's plan and have seen their weight drop, their cholesterol levels & blood pressures drop, and their energy surge.

So here's what I remember from the Q & A after Rip's talk.  Sorry--I checked most of the stats, facts & cholesterol numbers that I could--except for those of the husband/wife team at the end of this post!  Next time I'm taking notes.

What about olive oil?  My wife & I use it on our toast now.  I thought that was supposed to be good for you?

Oils are the most concentrated source of calories on the planet.  Yes, they're plant-based, but they're also just extracted calories.  Olive oil is 120 calories per tablespoon--14 grams of fat, 10-17% of it saturated.  It will make you fat & promote heart disease!  According to Dr. E, EVOO will inflame the endothelial cells of your blood vessels--which is bad news.  For the complete explanation read, "I'm going to miss my olive oil.  Who knew it wasn't so healthy after all?  Drs. Esselstyn, Ornish, Vogel & Rudel Did."

What's wrong with dairy products?  How are you supposed to get your calcium to prevent osteoporosis?

A plant-based diet, with lots of leafy greens, like kale, collard, spinach & Swiss chard, is one of the best sources of calcium.  Truth be told, the calcium in the leafy greens is more bio-available to the body than the calcium from dairy, and you'll need less of it.  We can only absorb about 20% of the calcium from dairy products.  And the counter-intuitive fact is:  animal protein (dairy & meat) acidifies the blood & causes calcium to leach out of the bones to neutralize it.  It's hard to believe, but true.  The rates of osteoporosis are highest in countries with the highest dairy consumption.  For a more complete explanation read, "Osteoporosis prevention.  A diet higher in fruits & vegetables & low in animal protein & grains."

Do you recommend any vitamins or supplements?

Ideally, we should all be getting our vitamins & minerals from whole real foods--vegetables, fruits & grains.  Study after study has shown disappointing results from "extracted" vitamins, like E, C, betacarotene, & selenium.  Spend your money on real food.

However, Dr. E recommends that everyone take 1000 IUs of vitamin D3 & 1000 mg of calcium daily, and a multivitamin to insure adequate amounts of B6, folic acid & B12.  Vegans need to make sure they are getting enough B12.  Rip takes 500 mcg of B12 a day--best if it's chewed or dissolved in the mouth.  It's also found in nutritional yeast, fortified soy milk, & fortified cereals. 

What about fish or fish oil capsules?  Don't we need our omega 3's?

Fish oil isn't a panacea and it can raise total and LDL cholesterol levels, increase your chance for hemorrhagic stroke, and suppress your immune system.  If the fish oil is rancid it releases disease-causing free radicals. Better to rely on ground flaxseed meal, walnuts, soybeans, and green leafy vegetables.  There are vegetarian forms of omega 3's, like the all important DHA (a must for pregnant women, babies & brains)--click here for more info.  And bottom line:  Where do the fish get their omega 3's?  From feeding off of plankton--microscopic plants.

What about the famous Okinawan Diet or the Mediterranean Diet?  Those diets all use oils and the people in those countries live the longest.

Those diets are very high in fruits, vegetables & whole grains compared to the typical American diet!  It's not the oil that keeps the Okinawans healthy, it's everything else they're eating.  And as for studies of the Mediterranean Diet--it is better than the standard American diet and the American Heart Association diet--but bottom line: added oil doesn't improve your health--it contributes to cardiovascular disease.

Do you recommend eating only organic fruits & vegetables?

Surprisingly, Rip eats mostly conventional produce.  According to him, given the economy & high cost of organics, it's just not an option for many of us.  Better to spend your limited resources on high quality produce than to get too hung up on organic vs. conventional.  Dr. T. Colin Campbell says, a plant-based diet trumps environmental carcinogens every time when it comes to disease prevention--maybe that's one way to look at it.  But if you're able to buy organic, here's the Environmental Working Group's ranked list of produce with the most pesticides.

Is a plant-based diet OK for young children?

Rip's son eats plant-based and his wife Jill ate plant-based throughout her pregnancy.  Their son weighed in at a healthy 8 lb., 7 oz.  The latest edition of the best-selling classic, "Dr. Spock's Baby and Child Care" recommends a plant-based diet for children age 2 and over.  As Rip says, "If you start them young, your kids will develop a palate that appreciates the subtleties of the plant foods."

What kind of weight-loss & cholesterol drops did you see with the Engine 2 Diet?

Average weight loss after 28 days was 14 pounds for men, 6-8 pounds for women.  But, Rip says keeping a food log is crucial, otherwise you tend to cheat.  Average cholesterol drops were a 40% drop for LDL (the bad stuff) & 30% for total cholesterol.  So what's it going to be?  Prescription drugs with potential side effects or a plant-based diet with benefits galore?

What about restaurant eating?  What about traveling and airport food?

Plan ahead--and don't be afraid to ask the restaurant to prepare foods without oil.  One of Dr. E's patients offered this fabulous advice:  Tell the waiter that you are "Highly allergic to oil of any kind--that the chef must leave it out!"  He has even used this subterfuge at The Cheesecake Factory of all places, and it worked. 

One man in the audience even brings his own uncooked whole wheat pasta to his favorite restaurant & the chef gladly cooks it for him!  When traveling, Rip is a fan of bringing along Larabars, Barbara's Wheat-free Fig Bars, nuts, whole grain pretzels, fruit, & Odwalla bars. My personal travel favorite is Dr. McDougall's breakfast cups.
For a terrific guide to help you find healthy airport restaurants check out this 2008 survey from the Physician's Committee for Responsible Medicine.

What about soy products? Soy cheeses?

Soy in its most unprocessed states--that's fine--like edamame, tofu & tempeh.  Stay away from soy cheeses--most use casein, which is the main protein found in dairy products & has been shown to be cancer & tumor producing.  Also, steer clear of the processed soy products with long lists of unnatural ingredients--like soy hot dogs & buffalo wings.

What's the difference between Rip Esselstyn's book, "The Engine 2 Diet" & Dr. Caldwell B. Esselstyn's book, "Prevent and Reverse Heart Disease"?

Rip's book is written for the average guy or gal.  He calls it, "The red-neck firemen guide to good health".  It's a quick read, easy to understand, and aimed at folks who are used to eating a typical American diet.  It's got the kind of recipes to appeal to the 20-30-40 somethings.  Dr. E's book is the more scholarly medical explanation of plant-based prevention--aimed at people who are staring heart disease in the face. But there's no way my 20-something kids would read it.  They would read Rip's book!  Personally, I like them both.  They're the perfect package.

What's the difference between Rip's diet & Dr. E's?

Rip calls his diet "Plant Strong" & his dad's diet "Plant Perfect".  Rip includes nuts, seeds, & nut butters in his meal plan--Dr. E--the purist--does not.  As Rip says, "Even though nuts are nutrient dense, they are also dense in fat--almost 80%--and are little calorie bombs.  Therefore, limit your nut intake to half a handful a day if you're trying to lose weight or drop your cholesterol."

Remember, Dr. E's audience is middle-aged or older--all of whom have some degree of heart disease--whether they know it or not!

I'm mostly vegetarian, eat a little bit of cheese & I'm a runner.  What would this diet do for me?

I met a fifty-something husband & wife at the book signing.  The husband had diagnosed heart disease & type-2 diabetes.  They have been seeing Dr. E for 2 months now and they are eating plant-based.  I'm sketchy on the particulars here for the husband, but he said he was taking diabetes medication twice a day and since switching his diet to plant-based he's dropped the dose to once a day & is taking only 5% of what he originally took.  His weight & cholesterol have both dropped considerably & he expects to eventually be off of all of his diabetes medication.

As for his wife, who was already slim, eating right & exercising--she dropped all added fats & cheese from her diet & went plant-based.  With just that little change, within 2 months she is at her slimmest (she looked great-not anorexic slim), and her pesky cholesterol that had climbed to over 200 from hormone replacement therapy & age is now down to 150.  Her previously elevated blood pressure is now in the low range without medication.  She's a true believer.

And this couple was just one of many who stood up to tell their success stories of weight loss, cholesterol, triglyceride & blood pressure drops from just switching to plant-based.

Time for some oatmeal with hazelnut milk, flaxseed meal, walnuts & dried cranberries for breakfast!  Followed up by my Green Smoothie mid-morning snack awaiting in the fridge.

If you get a chance to hear Rip Esselstyn speak, don't hesitate--just go!

8000 Calories Of A Bypass On A Bun! Enjoy A Hamburger To Die For At The Heart Attack Grill In Chandler, Arizona

Watch The Heart Attack Grill Here!

Thank my husband for this one. 

It took me 2 weeks to watch the Crisis of Credit---I watched this one as soon as it arrived in my email--and all the way to the end.

It had the subject line:  Something for Your Blog. 

Happy Saturday!  Anyone grilling cheeseburgers for Mother's Day?