Living Lite

Friends of Rose Park Holds Fall Benefit

October 10, 2016

The Friends of Rose Park held its annual fundraising event at the historic Evermay estate in Georgetown on October 6, 2016.

Abby Blomstrom, Sara Macauley and Ramona Green (Photo by: Katherine Tallmadge) Abby Blomstrom, Sara Macauley and Ramona Green

The evening was co-hosted by Evermay co-owner, Dr. Sachiko Kuno, President and CEO of S & R Foundation, who lent the refurbished 28th Street mansion to the cause.

David Abrams Dr Sachiko Kuno and Dr Russell Bridges (Photo by: Katherine Tallmadge) David Abrams Dr Sachiko Kuno and Dr Russell Bridges

"Georgetown is going through a golden age," said Georgetown's D.C. City Council Member, Jack Evans, who attended along with other esteemed neighbors, including Jeh Johnson, The United States Secretary of Homeland Security. "There's nothing like Fall in Georgetown!" said Evans on one of the most beautiful evenings of the year.

Katherine Tallmadge and Jeh Johnson (Photo by: Katherine Tallmadge) Katherine Tallmadge and Jeh Johnson

The Friends of Rose Park mission is to maintain and improve Rose Park and its landscape, flower beds, trees - 36 of which have been planted over the past 19 years - and its hardscape, its benches, signage and playgrounds. It also organizes its Wednesday Farmers Market.

Theresa and John Mongan Dudley Cannada and Katie Sexton (Photo by: Katherine Tallmadge) Theresa and John Mongan Dudley Cannada and Katie Sexton

Katie and Jon Oehmen (Photo by: Katherine Tallmadge) Katie and Jon Oehmen

David Dunning and Jack Evans (Photo by: Katherine Tallmadge) David Dunning and Jack Evans

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Does Meal Timing Influence Weight Loss?

October 2, 2016

I've written a lot about how factors beyond calories - such as meal size, balance, and timing - affect your ability to lose weight and improve your health. A new study in The American Journal of Clinical Nutrition confirms what I've observed during the 20-plus years of my personalized nutrition counseling practice. And that is, having your larger meal at dinner or at lunch can make the difference between losing and not losing weight, even if the same food - and the same calories - are eaten.

This clinical trial - the gold standard type of study, because it controls all conditions so it can determine a cause and effect - took 80 randomly assigned healthy overweight or obese women and fed one group a larger meal at lunch and a smaller meal at dinner for twelve weeks. The second group was given the opposite condition: a smaller meal at dinner and a larger meal at lunch. 

The groups experienced significantly different results. While both groups lost weight, the small dinner group lost more weight. They also achieved a lower fasting insulin and improved insulin resistance, a precurser to diabetes. Your insulin level is important for your health. Higher insulin levels correlate with a higher rate of heart attack and colon cancer - and possibly other cancers - as it is considered a "growth factor," which increases cellular proliferation in the body.

"Light at night" has been my mantra since I first started working with clients, though it was poo poo'd by so many of my colleagues and doctors through the years. Well, science is finally starting to catch up with my recomendations!

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Are Hours of Sitting Correlated with Chronic Disease & Early Death?

September 25, 2016

A ground-breaking study published in The Lancet medical jpurnal in 1953 found that London bus drivers experienced an increased risk of heart disease compared with conductors. Since then, study after study have confirmed that hours of sitting are correlated with chronic diseases, such as type 2 diabetes, heart disease, many cancers, and early death. This statistic is frightening as it means that we desk jockies are doomed. 

Today, being sedentary is the norm. Data from high-income countries suggest that the majority of our time being awake is spent being sedentary. That said, high amounts of sedentary behavior has been associated with increased risk for several chronic diseases and early death. This begs the question: if you're active enough, can these negative health outcomes be reversed?

A new review of 16 studies and one million people published in The Lancet looked at hours of sitting and hours of excerise. While this review confirmed the association between sitting and increased death, there was one exception. People in the highest exercise group, who exercised 60 to 75 minutes per day, did not experience adverse effects of sitting, even if they sat 8 hours per day - that is, unless the sitting involved 5 hours ofTV viewing or more per day.

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