Vaccines are Safe!

Vaccines are Safe Based on Decades of Sound Scientific Research, According The National Academies of Sciences, Engineering and Medicine

“The current measles outbreaks in the United States and elsewhere are being fueled by misinformation about the safety of vaccines,” according to warnings issued recently from the Presidents of the National Academies of Sciences,  Engineering and Medicine.

To help counter such misinformation, the Academies created a website that provides clear, concise, and evidence-based answers to questions about vaccine safety and other commonly asked questions about health and science as identified through our partnership with Google. 

The evidence base includes a number of our studies examining vaccine access, safety, scheduling, and possible side effects.  Our work has validated that the science is clear – vaccines are extremely safe, continued the warning from the Academies Presidents.

Given our shared congressional mandate to advise the nation, we are compelled to draw attention to these facts in order to inform better decision-making at a time when it is urgently needed to protect the health of communities in our country and around the world. 

Furthermore, we call on our professional colleagues everywhere to share these facts as widely as possible, they added.

A Simple & Proven Method for Becoming Happier: Step 1

Can you live a happier life with a heightened sense of well-being? Yes! And science proves it. Start with this simple exercise.

You can change from being a pessimistic person to an optimistic person, says Martin Seligman, professor of positive psychology at the University of Pennsylvania. You can become happier, more likely to achieve your life’s goals.

The Dalai Lama is well-known for his joyfulness, despite being banished from his own country.

Decades of studies have found being more positive improves your feelings of well-being, your chances for success in life – personally and professionally, and even increases longevity. I know that feeling optimistic may seem impossible if you’re going through a tough time, feel depressed or anxious, or have health concerns. But there is hope. The well-being of those who do this simple exercise is better, and can last months, in fact, the rest of your life.

After years of placebo-controlled testing, the gold standard of scientific study, Seligman suggests this simple assignment to start with:

“Every night for the next week, write down three things that went well today and why they went well.”

“…Turns out, six months later, if you start to do that, you statistically have less depression, less anxiety and higher life satisfaction. And importantly, it’s addicting. People like doing positive psychology exercises, and they are self-reinforcing,” said Seligman in a lecture on positive psychology.

You may have heard about this technique before; I admit it seems simplistic and corny. I never took it seriously until I learned how strong the scientific evidence is. The exercise is basically a form of cognitive therapy, which states that thoughts, feelings and behavior are all connected, and that individuals can move toward overcoming difficulties and meeting their goals by identifying and changing unhelpful or inaccurate thinking, problematic behavior, and distressing emotional responses.

Psychoanalysis can go just so far… Once you’ve unearthed your demons, ultimately, cognitive/behavioral therapy needs to take over so you can make real changes in your life. It’s brave and open-minded to be willing to let go of your skepticism and try to change your thinking, emotions, and behavior. And it may not always be easy… But it works! Please give it a try.

I’d love it if you would contact me and let me know how you feel after one week of doing this exercise. I will be sharing more about the science of becoming happier in my upcoming series of articles …

I am Grateful for My Neighbors Who Helped Me During the Snowstorm… Please Help Your Neighbors!

My angels – my neighbors – shoveled my stoop and walkway in front of my house. It helped me immensely. I feel so grateful for them!

My neighbors are angels. They shoveled me out of my home and cleared the “igloo” atop my car so that I could drive to the Salvation Army. The people there, recovering from drug and alcohol addictions, need me. I feel so much joy helping them. Some of you may already know that I teach them how to take care of their nutrition, health and wellness, so that they have a better chance of living healthfully during and after their recovery. And, perhaps, they may even have a better chance of recovering. I feel appreciated there. My colleagues, who work there 24/7 do much more than I.

The Salvation Army, thankfully, cleared their walkways and parking lot.

So many people in your neighborhood need help getting around during emergencies. They may need to get to a grocery store, the hospital, their pharmacy. They may need water or shelter. But many of them will be too proud to ask.

My neighbor, Ramona’s, beautiful snow-covered bells.

I’m lucky that my neighbors know that I’m using crutches at the moment because of a sprained leg, and they help, whether I ask or not.

My guess is most of you do help people in need. I’m so grateful that my neighbors are among the angels in this world.

Should You “Detox”? A Few of My Intermittent Dieting Strategies

When you fall… Pick yourself back up! Katherine

Should you “detox?” Did you gain weight last year? After your vacation or a business trip? Have you made a New Year’s Resolution to lose weight? Or have you given up on those resolutions? No need to give up! There are so many ways to lose weight quickly, most are unhealthy or backfire.

Intermittent dieting is in the news a lot! But be sure you are doing it in a way that is PERSONALIZED for you. That way it is enjoyable! And more likely to last. You can use your favorite strategy to lose weight but also to maintain it. That’s why finding a sustainable approach – one that is perfect for you, your lifestyle, your likes and dislikes – is critical.

I’ve found a way to lose weight fast that is satisfying, increases your energy and confidence, allows you to eat your favorite foods, is sustainable, good for you…and, most importantly, works like a charm! I call it my “Diet Simple Detox.” In fact, I’m doing my detox program now after some holiday weight gain.

One UNsuccessful way of Intermittent Dieting is fasting at breakfast and/or lunch. That usually backfires by causing craving and overeating as the day goes by, which is the opposite of what you need for weight loss.

Intermittent dieting is an approach that doesn’t need to be followed exactly how you might have read about it somewhere.  Or in a way that someone you know is doing it. It absolutely can be personalized to your own needs and specifications!

I always give my clients the option and we decide the best way to go about it together. One of the most successful ways is to “semi-fast” in the evening (no need to be restrictive earlier in the day). The way I recommend doing it is to eat about 2/3 or 3/4 of your calorie needs before the evening and then skip dinner, or stick with something very low calorie such as a veggies, yogurt and/or fruit, a salad or soup. The two nights of semi-fasting allow you to eat more enjoyably overall, it can undo damage done during the week, and … surprise … it’s even healthy and enhances your energy.**

There have been numerous studies establishing that eating more during the day and less at night is more likely to aid weight loss. This confirms my observations and recommendations of the last 30 years (Ha Ha! I know, I’m a genius).

The key to quick weight loss and a successful semi-fast is to find two nights when semi-fasting would be easier for you. One of my clients semi-fasts on nights her husband is traveling, when she isn’t faced with eating a full meal with him; she has a satisfying veggie-centric soup. Another client simply doesn’t eat Monday and Tuesday nights (I couldn’t do it!). She lost 35 pounds before her wedding and has kept it off. A client who is a professor has two days when he teaches for ten hours. He gets home exhausted and has found he doesn’t need dinner those nights.

I personally have used this strategy most of my adult life, before knowing about the studies. My motto since the 1980s has been “Light at Night,” and it works. I generally eat light at night for weight maintenance and I’m doing my “Diet Simple Detox” now – after gaining some holiday pounds.

You could lose two to three pounds a week with my “Diet Simple Detox”!

** A growing body of evidence shows calorie restricting may reduce disease and extend life. There are many theories to explain this and one is that a lower metabolism causes less oxidation, cell proliferation (cancer), and decreases harmful chemicals and hormones in your body.

Men & Women Should Learn From Each Other About Weight Loss: “Healthline” Interviews Katherine

Katherine and 6’4″ cousin, Bob, in Williamsburg, Virginia

Cathy Cassata interviews Katherine for Healthline. Some excerpts…

You’ve heard it before: Men are from Mars, Women are from Venus

Cathy: Men and women often try to tackle weight loss differently, but they’re usually more successful with a similar approach. Here’s why.

Why Muscle Mass Matters

Katherine: “Genetically, men tend to have more muscle and less fat mass than women due to higher levels of testosterone, which is why they need to eat more calories than women to maintain their same weight.

“This is because muscle burns more calories at rest than fat… That’s one reason why women need to build muscle,” Tallmadge told Healthline.

“When you lose weight, about half of what you lose is muscle so it’s really important to eat right and to strength train while losing weight to minimize losing muscle.” Read “4 Steps for Building Muscle” to learn how to increase fat loss and prevent muscle loss, by Katherine…

[Lesson: Everyone needs to strength train while losing weight, but particularly women]

Preferences for Food Differ

Tallmadge says men typically choose meat-related diets whereas women may focus on vegetables and fruits [and carbs].

“That’s why the Paleo and Atkins diets attract more men,” she said. “Meat diets may not work as well for women because men can get away with eating more calories and still lose weight while women can’t, and meat tends to be high in calories.”

[Lesson: Women need to eat more lean protein while men need to eat more fruits, vegetables and healthy carbs]

Psychosocial Factors

Katherine: “Men tend to take extreme measures when trying to lose weight, such as skipping meals all day.”

Read more about how men and women can learn from each other  about how they diet and lose weight in Cathy Cassata’s excellent article in Healthline…