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By Leah S. Dunaief

Leah Dunaief,
Publisher

The debate over the value of a college education continues. If anything, it has intensified, with the answer usually given in relative earnings over a lifetime, as if we were evaluating buying a house compared to renting an apartment. While education has its economic side, there is so much more to consider on the subject.

First the obvious. A four year college degree has always been thought of as a ticket to a better life because of the financial advantages it is thought to offer. College grads, in the main, earn higher wages, suffer lower unemployment, and as a result of having more income, enjoy better health and easier access to home ownership, the traditional wealth builder.

However, today there are jobs that don’t require a college degree but do pay well. These might include those in construction, those that offer professional certificates in technology, bootcamp coding, in short jobs that come with trade school degrees, associate degrees or apprenticeships. This path works if the student already has such a goal and knows what he or she wants to do.

But what else do students get from a college experience besides, perhaps, a substantial amount  of debt? Student debt is the highest category of debt in the United States, totaling $1.76 trillion according to recent data. That is the result of private colleges averaging $223,200 over the course of four years, and even public institutions costing $104,000.

So what could make college worth the price? For starters, how many 17-year-olds know what career they want for the rest of their lives? College gives students a chance to discover themselves, be exposed to different disciplines and see what appeals to them. Those years are unlike any other, if the student is fortunate for the luxury of their focus on study without other responsibilities, like holding a job, caring for a spouse and children, paying a car loan or even a mortgage. So often, students enter college with vague ideas of a major only to switch dramatically by the third year.

College students often have opportunities for travel, for research and certainly to network professionally and socially. Just meeting others from different regions, religions and cultures provides enormous knowledge and often encourages friendships that last a lifetime. While those possibilities certainly exist for those outside a college environment, the bonding that results from sharing a campus and even a dorm increases those contacts. College is a privileged cocoon in which to grow up.

Some of the debate about the value of college has been brought on by the colleges themselves. While historically over the last half century prices have risen perhaps three percent, the annual cost of college has increased by six percent. There had to be a time of reckoning as a result of that disparity, and the time has now come.

College offers knowledge, which is not so say that people cannot learn outside of those base paths. College also offers education, which is somewhat different in my opinion. Anyone can learn facts. Just reading the daily newspapers or books conveys knowledge. A college education, however, is a more systematized attempt to show how different disciplines developed, leading to today. It encourages personal and intellectual growth in a structured way.

Education, and more is better, is a tremendous benefit not only to the individual but also to society. We have an example of that with the GI Bill after WWII. That legislation made it possible for millions of people of ordinary means to gain a college degree. What followed was an unprecedented half century of growth and prosperity for the United States. Education was the ladder that made such possible.

Today we are facing the opposite. As a result of the pandemic, education has suffered a substantial setback for our students, a gap we may never bridge. And further debate over the value of education in a college setting is further risk for progress. Other nations put so much importance on education that they make college free for all their members. We are going in the opposite direction at considerable risk to our national standing.

It would be nice if all youngsters experienced the tremendous satisfaction of learning. To attend college in order to get the diploma is one thing. For some of the reasons stated above, that can be a goal. But to learn for the sake of learning, and not just to do well on Jeopardy!, is another. 

To make that clearer, I would liken the brain to a muscle. When we exercise the muscle systematically and regularly, it grows and becomes stronger. It also feels good to experience that exercise, especially after a visit to the gym. The more we stretch the brain with knowledge, the more it will grow. And with growth, life becomes more satisfying. No one wants to stagnate.

My mother, who passionately valued education, used to say, “Someone might take away your possessions, but no one can take away your education.” In our world, with so much uncertainty, how clever it would be to build on something so secure as education. And to graduate from college is to acquire more of that great asset, for ourselves and our country.

Now all we have to do is figure out how to make our higher education free. 

Even modest exercise can affect your genes. METRO photo

By David Dunaief, M.D.

Dr. David Dunaief

Last week, I wrote that we should not rely on exercise for weight loss. Exercise is still important, though. It can alter how our genes express themselves and improve our outcomes with diseases and other health issues, such as diabetes, kidney stones, osteoarthritis, cardiovascular disease and breast, colorectal and endometrial cancers (1).

Despite all the positives, it can be difficult to motivate yourself to exercise. However, there are some simple ways to motivate yourself during exercise. One study showed that those who repeated positive mantras to themselves during exercise were able to persist for longer periods (2).

Why is this so important? Because we are too sedentary, and this is the time of the year when we are especially so. According to data from the 2015-2018 Behavioral Risk Factor Surveillance System, the Northeast had among the highest levels of physical inactivity in the U.S., at 25.6 percent of the population (3).

Does exercise alter your genes?

While it may not change our genes, exercise may change how our genes express themselves.

One study’s results showed that thousands upon thousands of genes in fat cells were affected when participants exercised for six months (4). During the study, sedentary men exercised twice a week at a one-hour spin class. According to the researchers, this affected genes that are involved in storing fat and in risk for subsequent diabetes and obesity development. The participants also improved other important health metrics, including their cholesterol, blood-pressure, fat percent and, later, their waist circumferences.

The effect identified on the fat cells is referred to as epigenetics, where lifestyle modifications ultimately lead to changes in gene expression, turning them on and off. This has been shown with dietary changes, but this is one of the first studies to show that exercise also has significant impacts on our genes. It took only six months to see these numerous gene changes with modest amounts of cardiovascular exercise.

Want more encouragement? Another study showed considerable gene changes in muscle cells after one workout on a stationary bike (5). Yet another introduced six weeks of endurance exercise to healthy, but sedentary, young men and identified an abundance of genetic changes to skeletal muscle, which has broad impacts on physical and cognitive health (6).

Can you treat cardiovascular disease with exercise?

What if we could forgo medications for cardiovascular disease by exercising? One meta-analysis examined 57 studies that involved drugs and exercise. It showed similar benefits in mortality with secondary prevention of coronary heart disease with statins and exercise (7). So, in patients who already have heart disease, both statins and exercise reduce the risk of mortality by similar amounts. The same study also showed that for those with pre-diabetes, it didn’t matter whether they took metformin or exercised – they had the same effect.

While these results are exciting, don’t change your medication without consulting your physician.

Does exercise help with kidney stones?

Anyone who has tried to pass a kidney stone knows it can be excruciating. Most treatments involve taking pain medication and fluids and just waiting for the stone to pass. Truly, the best way to treat kidney stones is to prevent them.

In the Women’s Health Initiative Observational Study, exercise reduced the risk of kidney stones by as much as 31 percent (8). Even better, the intensity of exercise did not change its beneficial effect. What mattered more was exercise quantity. One hour of jogging or three hours of walking got the top results; however, lesser amounts of exercise also saw substantial reductions. This study involved 84,000 postmenopausal women, the population most likely to suffer from kidney stones.

Does sexual activity count as exercise?

We have heard that sex is a form of exercise, but is this a myth or is there actual evidence? According to research, this may be true. In a study, researchers found that young, healthy couples exert 6 METs — metabolic energy, or the amount of oxygen consumed per kilogram per minute — during sexual activity (9).

How does this compare to other activities? We exert about 1 MET while sitting and 8.5 METs while jogging. In terms of energy used, sexual activity can be qualified as moderate activity. Men and women burned almost half as many calories with sex as with jogging, burning a mean of 85 calories over about 25 minutes. Who says exercise can’t be fun?

Movement and exercise not only help you feel better, they may also influence your genes’ expression. In certain circumstances, they may be as powerful as medications in preventing some diseases.

References:

(1) JAMA. 2009;301(19):2024. (2) Med Sci Sports Exerc. 2013 Oct 10. (3) cdc.gov. (4) PLoS Genet. 2013 Jun;9(6):e1003572. (5) Cell Metab. 2012 Mar 7;15(3):405-11. (6) Mol Metab. 2021 Nov;53:101290. (7) BMJ. 2013; 347. (8) JASN. 2013;24(3):p 487-497. (9) PLoS One 8(10): e79342.

Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com or consult your personal physician.

The New York State Capitol building, located in Albany. Photo by formulanone from Wikimedia Commons

By Lisa Scott

Every year the League of Women Voters of New York State provides members with key information on issues of interest to us. The 2024-2025 state budget is currently under debate in the NYS Legislature and local Leagues are asked to lobby our state Senators and Assembly Members on pre-budget issues before late March since the budget deadline is April 1. The non-budget stand-alone bills are considered in committees and on floors during session in late Apr. and the Legislative session ends on June 1.

In 2024 we are concentrating pre-budget on funding for county boards of elections, election reforms, funding for the public campaign finance board, an expansion of the bottle bill, education financing and fair pay for home care. Post-budget, we will focus on LWV priority issues relating to good government, criminal justice reform, rural issues, healthcare, women’s issues, and environmental issues.

Our pre-budget lobbying requests include:

Elections and Good Government: Keeping $114.5M to support the NYS Public Campaign Finance Program and $8.1M to support the Commission on Ethics and Lobbying in Government, and add $10M in funds directed to County Boards of Elections, $4.5M to implement the Doctor John L. Flateau Voting and Elections Database and Academic Center of New York Act and $51,000 for a voter list maintenance organization like ERIC.

Environment: include the Bigger Better Bottle Bill (S237/A6353) in their one house budgets as well as in the final budget.

Education Financing: We strongly oppose Governor Hochul’s recent decision to alter the formula that is used to distribute aid to school districts. The changes made in her proposed budget will significantly reduce foundation aid to nearly half of all school districts in the state. The Executive altered both the Consumer Price Index methodology and the policy of reducing aid to no district year to year. As a result, nearly half of school districts will be forced to reduce their 2024-25 school budgets or raise local taxes. They will have no time for planning if the budget is not finalized until the end of March 2024. We are asking that the Governor amend her proposal and reinstate full funding to our schools and that the Senate and Assembly do not include this change in their one house budgets.

Healthcare: We ask that Legislators reject Governor Hochul’s proposal to cut $2.55 an hour from home care workers in the consumer directed personal assistance program (CDPAP) and pass the Fair Pay for Home Care Act (S3189/A8821) in the budget.

Other League lobbying later this spring will focus on:

Ethics and Campaign Finance Reform – Public Campaign Finance Board: The League strongly supports the $114.5M allocated for the Public Campaign Finance Board. This year is the first opportunity for New York to demonstrate a commitment to campaign finance reform and reducing the influence of big money in politics. During the 2022 election, the 200 biggest donors outspent over 200,000 small donors in state races. This groundbreaking state program will ensure that New Yorkers’ voices are heard throughout the political process. The funding for this program included in the Executive Budget will ensure that it can help level the playing field, amplify the voices of small donors, and reduce the impact of wealthy special interest groups in New York. We urge the Legislature to include the full $114.5M in the Senate and Assembly one house budgets.

Funding to County Boards of Election: Elections are often the last item on the list when it comes to county budgets and many county boards operate with limited resources. The League urges the Legislature to seriously consider the cost of new election improvements when introducing their proposed budgets and to consider setting up a yearly fund specifically for implementing election reforms at the local level.

The League was glad to see that funds were specifically allocated for local boards of elections to invest in new electronic pollbooks ($14.7 M), to cover the cost of absentee and early vote by mail ballot postage ($7.7M). However, there are still limited funds available for educating voters, poll worker training, staffing, and the establishment of new sites to comply with current mandates. It is not possible for boards to continue to expand voting access without funds devoted to these measures. We ask that a minimum of an additional $10M in funding be allocated to county boards of elections so that they may make the upgrades necessary and hire the staff necessary to effectively run our elections in 2024. This is consistent with the bipartisan proposal submitted by election commissioners across New York State.

All voters should consider discussing the above issues with your NYS Assembly and Senate representatives. Educate yourself, your voice matters. 

Lisa Scott is president of the League of Women Voters of Suffolk County a nonprofit, nonpartisan organization that encourages the informed and active participation of citizens in government and influences public policy through education and advocacy. For more information, visit https//my.lwv.org/new-york/suffolk-county.

By Michael Christodoulou

One of your important sources of retirement income will likely be Social Security — but when should you start taking it?

You can start collecting Social Security benefits at 62, but your checks will be considerably bigger if you wait until your full retirement age, which is likely between 66 and 67. You could even wait until you’re 70, at which point the payments will max out, except for yearly cost-of-living adjustments. But if you need the money, you need the money, even if you’re just 62 or any age before full retirement age. 

However, if you have adequate financial resources to meet your monthly needs, whether through earned income, your investment portfolio or a combination of the two, you could have some flexibility in choosing when to take Social Security. In this case, you may want to weigh these considerations:

Life expectancy: For all of us, it’s one of life’s great mysteries: How long will we live? Of course, we can’t see into the future, so the question can’t be answered with total confidence. But to make an informed decision on when to take Social Security, you don’t need to know your exact lifespan — you just need to make a reasonably good estimate. 

So, for example, if you’re approaching 62, you’re enjoying excellent health and you have a family history of longevity, you might conclude it’s worth waiting a few years to collect Social Security, so you can receive the bigger payments. Conversely, if your health is questionable and your family has not been fortunate in terms of longevity, you might want to start taking your benefits earlier. 

Employment: You can certainly continue working and still receive Social Security benefits. However, if you’re under your full retirement age for the entire year, Social Security will deduct $1 from your benefits for every $2 you earn above the annual limit of $22,320. In the year you reach your full retirement age, Social Security will deduct $1 in benefits for every $3 you earn above $59,520. So, you may want to keep these reductions in mind when deciding when to begin accepting benefits. Once you reach your full retirement age, you can earn any amount without losing benefits. (Also, at your full retirement age, Social Security will recalculate your benefit amount to credit you for the months you received reduced benefits because of your excess earnings.)

Spouse: Spouses can receive two types of Social Security benefits: spousal and survivor. With a spousal benefit, your spouse can receive up to 50% of your full retirement benefits, regardless of when you start taking them. (Your spouse’s benefit can be reduced by the amount of their own retirement benefit and whether they took Social Security before their full retirement age.) But with a survivor benefit, your decision about when to take Social Security can make a big difference. 

A surviving spouse can receive the larger of their own benefit or 100% of a deceased spouse’s benefit, so if you take benefits early and receive a permanent reduction, your spouse’s survivor benefit may also be reduced for their lifetime. 

When to take Social Security is an important — and irrevocable — decision. So, consider all the factors before making your choice. 

Michael Christodoulou, ChFC®, AAMS®, CRPC®, CRPS® is a Financial Advisor for Edward Jones in Stony Brook. Edward Jones, Member SIPC

Seared Salmon with Apple Slaw

By Heidi Sutton

This week let’s dive into the world of tender, flavorful salmon. Healthy and a great source of protein, salmon is considered the best fish in the sea and is the star of the following recipes.

If you like honey mustard, then you will love Honey Mustard Crunch Salmon. Combine 6 simple ingredients to make your epic glaze to coat the salmon, and press down your panko mixture for a delicious crunch. Seared Salmon with Apple Slaw is a flaky baked fish that is complemented perfectly by Asian-style barbecue sauce and fresh herbs then paired with a sweet homemade apple slaw for a classic dish with a tangy twist.

Honey Mustard Crunch Salmon

Honey Mustard Crunch Salmon

YIELD: Makes 3 servings

INGREDIENTS:

Three 6-ounce salmon fillets

salt and pepper, to taste

Honey Mustard Glaze:

1/3 cup honey

1/4 cup whole-grain mustard

2 tablespoons smooth Dijon mustard

2 tablespoons mayonnaise

2 teaspoons horseradish

1 teaspoon smoked paprika

Crunch:

3/4 cup panko breadcrumbs

2 tablespoons dried parsley

2 tablespoons olive oil

DIRECTIONS: 

Thaw salmon and pat dry. Arrange on oiled baking tray. Season with salt and pepper, to taste.

To make glaze: In small bowl, combine honey, mustard, Dijon mustard, mayonnaise, horseradish and paprika; mix until well combined. Chill glaze until ready to use.

To make crunch: In bowl, combine breadcrumbs, parsley and oil; mix well. Reserve. Preheat oven to 400 F. Top each salmon portion with 1 tablespoon glaze and spread evenly over fish. Press crunch evenly onto glaze. 

Bake 15-17 minutes until fish is cooked through. Serve with drizzle of remaining glaze.

Seared Salmon with Apple Slaw

Seared Salmon with Apple Slaw

YIELD: Makes 4 servings

INGREDIENTS:

4 portions boneless salmon

4 tablespoons Asian-style barbecue sauce

2 apples, cored and sliced into matchsticks or julienned

1 cup sliced or shredded red cabbage 

1 cup sliced or shredded white cabbage

1 celery stick, finely sliced

1/2 red onion, finely sliced

1/4 cup mayonnaise

1 tablespoon chopped fresh herbs such as dill, parsley or cilantro

1 lime, juice and zest only 

1 tablespoon toasted white sesame seeds, plus additional for garnish

1 teaspoon black sesame seeds, plus additional for garnish

DIRECTIONS: 

Preheat oven to 375 F using grill or broil setting and line baking tray with cooking paper. Arrange salmon portions on paper and spread barbecue sauce over each portion. Bake 5-8 minutes, depending on thickness and size, or until just cooked in center and caramelized on top. 

In bowl, combine sliced apple sticks, cabbage, celery and red onion slices; toss lightly. In separate bowl, whisk mayonnaise, herbs, lime juice and lime zest. Fold dressing and sesame seeds into slaw and toss together. Divide apple slaw between serving plates and top with glazed salmon. Sprinkle with extra sesame seeds.

Pixabay photo

By Daniel Dunaief

Daniel Dunaief

Even if you haven’t read the books, the way I did with my son when he was considerably younger, you probably have heard of the series “Diary of a Wimpy Kid,” right?

It occurred to me to ponder the possibility of a diary of an old(er) man. To that end, here’s my first installment and, no, I’m not going to start with “Dear Diary.”

I woke up this morning and I thought, hmm, my foot doesn’t hurt. What a delightful change! And then I stepped on the floor and I was wrong. My foot, which has been bothering me for a few weeks is still painful, despite the pleasant young doctor less than half my age examining it. The friendly technicians, who sent a jargon filled assessment to my electronic account, recognized that there was swelling and suggested a couple of possible options without a definitive diagnosis or conclusion.

Then, an assistant for my doctor called to schedule a time to review my results. She suggested he’d be available some time next week. Next week??? I gasped and tried not to become irrational or overwrought.

“But my foot hurts now. Is there anyone, like, maybe a nurse, who might be able to call me and tell me what to do for the pain or who can provide a first interpretation sooner than a week?”

I used the word “like” to sound younger, even as I was playing the older-man-in-pain card. Unfortunately, it didn’t teleport me to the front of the line.

“Oh, I’ll see what I can do,” she offered, transmitting a Mona Lisa-style tone through the phone line. Is that a smirk behind your voice? Is that the equivalent of a customer disservice line that says “we’re experiencing higher than normal call volumes and we’ll get to you when we can.”

The day passed without any calls from her, from a nurse, or from a doctor. Then, I thought about the people I used to be responsible for on an ongoing basis. How were they doing? Why hadn’t they called? Oh, right, they’re living their lives which is what my wife and I always wanted for them.

I hoped no news was good news, but no news is sometimes no news, until it makes a sudden transition to something that requires support and help or that merits cheerleading.

After reading through emails, I made some work calls. When reaching out to someone I didn’t know and leaving a message, I spelled my name, using the same “N” for Nancy, “E” for Edgar and “F” for Frank that I heard my father say so many times.

How much time in my life have I spent spelling my vowel-heavy name to someone? Realistically, the chance of the letters making it onto the paper in the right order or, more likely, into an electronic message is remote. More often than not, when someone says my name back to me, I say, “yes, that’s right,” even if they “dun arf” or “do vanoff.”

After I checked a few things off the personal and professional list, I scurried over to the gym, where people much younger than I lifted the weight of small Volkswagens, while others did the kind of abdominal exercises that I’d never attempted or considered. As I watched, trying not to let my jaw drop too far, my stomach hurt, signaling to my brain that I shouldn’t even think about trying those exercises … ever!

Later that night, my wife and I took a friend to a local sporting event, where it was cool enough to require a sweatshirt.

Following behind two people using canes as they walked, our friend asked if I thought a cane might help and, if so, whether he should take one from the men in front of us. I smiled and told him that wouldn’t be necessary.

As we approached our seats, a young woman said the two words associated with the name on the front of my sweatshirt, which advertised our son’s school. Three steps past her, I registered what she said and remembered what I was wearing. I considered turning around, but the moment had passed.

Hon. A. Gail Prudenti

By Leah S. Dunaief

Leah Dunaief,
Publisher

Continuing the kickoff for Women’s History Month in March, we have welcomed the Honorable A. Gail Prudenti, formerly the Chief Administrator of the Courts in New York State, to our podcast this week. And we are marking the passing of Black History Month, held annually every February, with a tribute to “the father of Black history,” the late Carter G. Woodson.

Prudenti distinguished herself early by graduating with honors from Marymount College in Tarrytown, then going on to law school at the University of Aberdeen School of Law.

Her career in Suffolk  County began when she clerked for Surrogate Judge Ernest Signorelli, then worked for the Suffolk district attorney for two years. After a ten-year stint in private practice, Prudenti became special counsel for the New York Police and Fire Widows’ and Children’s Benefit Fund, then ran for public office. Elected in 1991 to the New York Supreme Court while still in her 30s, she served there for four years.

Prudenti then became the Suffolk surrogate judge, the first female elected to this position. Concurrently she was acting New York Supreme Court justice. Then, in 1999, she was appointed as the Tenth Judicial District, Suffolk County administrative judge, the first New York surrogate to serve as a district administrative judge.

After serving on the New York State Supreme Court, Appellate Division, she was named presiding justice of the Appellate Division, Second Department, again the first woman in the position. She then became the designate judge on the New York Court of Appeals, the state’s highest court, and went on as the Chief Administrator of the Courts. She was in that position for four years.

Even for those of us who aren’t familiar with the various names and levels of the courts in our state, her rise through the system was clearly meteoric. Prudenti then went on to the Maurice A. Deane School of Law at Hofstra in 2015, where she ultimately served as their 10th dean, and will step down as she joins Nancy Burner, our previous podcast guest, to form the Burner and Prudenti Law Group.

Dr. Carter G. Woodson

Carter G. Woodson, 1875-1950, American author, historian and journalist, the son of former slaves, was the second Black man to earn a PhD at Harvard University, following W.E.B. Du Bois. He was the founder of the Association for the Study of African American Life and History, and was one of the first scholars to study the history of the African diaspora. He strove to place people of African descent at the center of American history and the human experience. He noted that African-American contributions “were overlooked, ignored and even suppressed by the writers of history textbooks and the teachers who use them. Race prejudice is merely the logical result of tradition, the inevitable outcome of thorough instruction to the effect that the Negro has never contributed anything to the progress of mankind.”

Also a founder of the “Journal of Negro History,” in February 1926, he launched the celebration of “Negro History Week,” the precursor of Black History Month. His goal was to emphasize the “Negro in History, not the History of the Negro”. Since 1976, every President has designated February as Black History Month. Woodson’s remarkable life is worth knowing.

We hope you will tune in to our podcast this week, starting Friday afternoon, hearing a summary of the week’s news and commentary from Gail Prudenti, by going to our website, tbrnewsmedia.com, and clicking on the home page button, “Listen Now,” or catching us on Spotify. 

Happy March!

P.S. Bio information above supplied by the internet.

Exercise without dietary changes may not help you lose weight. METRO photo
Exercise without dietary changes may not help you lose weight

By David Dunaief

Dr. David Dunaief

We’re just past the point on the calendar when those who committed to exercising more in the new year are likely to have fallen off their resolutions. If you’re still following through, congratulations!

Exercise has benefits for a wide range of medical conditions, from depression, insomnia, fatigue and balance to cognitive decline, chronic kidney disease, diabetes, cardiovascular disease and osteoporosis.

Will it help you lose weight, though? While gym membership ads emphasize this in January, exercise without dietary changes may not help many people lose weight, no matter what the intensity or the duration (1). If it does help, it may only modestly reduce fat mass and weight for the majority of people. It may, however, be helpful with weight maintenance.

Ultimately, it may be more important to examine what you are eating than to succumb to the rationalization that you can eat without care and work it off later.

Will exercise help you lose weight?

The well-known weight-loss paradigm is that when you burn more calories than you consume, you will tip the scale in favor of weight loss. The more you burn, the more you will lose. However, study results say otherwise. They show that in premenopausal women there was neither weight nor fat loss from exercise (2). This involved 81 women over a short duration, 12 weeks. All of the women were overweight to obese, although there was great variability in weight.

However, more than two-thirds of the women gained a mean of 1 kilogram, or 2.2 pounds, of fat mass by the end of the study. There were a few who gained 10 pounds of predominantly fat. A fair amount of variability was seen among the participants, ranging from significant weight loss to substantial weight gain. These women were told to exercise at the American College of Sports Medicine’s optimal level of intensity (3). This is to walk 30 minutes on a treadmill three times a week at 70 percent VO2max — maximum oxygen consumption during exercise. This is a moderately intense pace.

The good news is that the women were in better aerobic shape by the end of the study. Also, women who had lost weight at the four-week mark were more likely to continue to do so by the end of the study.

Other studies have shown modest weight loss. For instance, in a meta-analysis involving 14 randomized controlled trials, results showed that there was a disappointing amount of weight loss with exercise alone (4). In six months, patients lost a mean of 3.5 pounds, and at 12 months, participants lost about 3.75 pounds.

Does exercise play a role in weight maintenance?

Exercise may help with weight maintenance, according to observational studies. Premenopausal women who exercised at least 30 minutes a day were significantly less likely to regain lost weight (5). When exercise was added to diet, women were able to maintain 30 percent more weight loss than with diet alone after a year (6).

How does exercise help with disease?

Let’s look at chronic kidney disease (CKD), which affects roughly one in seven U.S. adults, as a simple example of exercise’s impact on disease (7).

Trial results showed that walking regularly could reduce the risk of kidney replacement therapy and death in patients who have moderate to severe CKD (8). There was a 21 percent reduction in the risk of kidney replacement therapy and a 33 percent reduction in the risk of death when walkers were compared to non-walkers.

Walking had an impressive impact, and the more frequently patients walked during the week, the better the probability of preventing complications. Those who walked between one and two times per week had 17 and 19 percent reductions in death and kidney replacement therapy, respectively, while those who walked at least seven times per week saw 44 and 59 percent reductions in death and kidney replacement. These are substantial results. The authors concluded that the effectiveness of walking on CKD was independent of kidney function, age or other diseases.

There are many benefits to exercise; however, food choices will have a greater impact on weight and body composition. The good news: exercise can help maintain weight loss and is extremely beneficial for preventing progression of chronic diseases, such as CKD.

By all means, exercise, but to lose weight, also focus on consuming nutrient-dense foods instead of calorie-dense foods that you may not be able to exercise away.

References:

(1) uptodate.com. (2) J Strength Cond Res. 2015 Feb;29(2):297-304. (3) ACSM.org. (4) Am J Med. 2011;124(8):747. (5) Obesity (Silver Spring). 2010;18(1):167. (6) Int J Obes Relat Metab Disord. 1997;21(10):941. (7) cdc.gov. (8) Clin J Am Soc Nephrol. 2014 Jul;9(7):1183-1189.

Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com or consult your personal physician.

 

Tracing communication milestones from diaries to postcards

By Beverly C. Tyler

Celebrating holidays and other special days was and still is an important milestone in people’s lives. Diaries, journals and letters provide some of the earliest records of seasonal activity and how people connected with each other to mark occasions. In America, before the telephone became a standard household item, family members and friends stayed in touch through the U.S. Postal Service.     

In 1873, a new phenomenon began when the United States Postal Service issued the first penny postcards. During the first six months they sold 60 million. With the postcard, brevity was essential due to the small space provided. Long descriptive phrases and lengthy expressions of affection, which then were commonly used in letter-writing, gave way to short greetings. 

The postcard was an easy and pleasant way to send a message. A postcard sent from one town in the morning or afternoon would usually arrive in a nearby town that afternoon or evening. A postcard sent from another state would not take much longer.

As the telephone became more widely used, the postcard became less and less important as a means of daily communications. However, it provided us with a view of the early years of the twentieth century that became a permanent record of contacts between family members and friends.

Pixabay photo

By Fr. Francis Pizzarelli

Father Frank Pizzarelli

More than 30 years ago on a very cold January morning, a Vietnam vet came looking for me. He found me at the counseling center on High Street in Port Jefferson Village. He was shaking and could hardly speak. He told me that one of his buddies, who was also a Vietnam vet, had died. He had frozen to death along the railroad tracks.

He begged me to go with him. So we walked along the railroad tracks on the south side toward Stony Brook. About 1/4 of a mile down in the woods was a box village of mostly Vietnam vets. Most of them were probably suffering from PTSD, although back then we did not call it that and did not know how to treat it.

His friend was in his late 40’s. At that time, the Veterans Administration was not very helpful towards our veterans. The deceased veteran had no family to speak of. So, I got permission and claimed the body. We did a simple prayer service at Holy Sepulchre Cemetery in Coram where he was buried.

Someone had given me a large grave there a number of years before. I had seven spots. This man was the first to utilize that gift. I have since used it for a few more people who had no family and no one to care for them after they died.

When I got to the boxed village, it was overwhelming  to see so many homeless men with nothing. The homeless man was so grateful that I took care of his friend. I was so saddened that we failed someone who served our country. I asked the homeless man to come with me when I met the Commissioner of Social Services for Suffolk County. He was shocked to hear our story and to hear about the box village. He assured me they would do more.

Some things have changed over the past 30 years but not enough to really make a dent in our homeless population. In the 1990’s, there were certain social safety nets that empowered the homeless to break the cycle of poverty and dependency. Unfortunately, those social nets have fallen by the wayside.

The homeless live in the shadows and in the cracks. They have no fixed address so they have no one to represent them before government.

Thirty years later things are worse; our human resources are dwindling. Our social service system in Suffolk County and around the country is badly broken. We set the homeless up for failure and your tax dollars pay for it.

Presently, we have a Commissioner of Social Services who has a vision that will empower change, but unfortunately, she must deal with the legislature that does not see homelessness as a priority of real concern.

I guess we have forgotten that all life is sacred, even the homeless!

Father Francis Pizzarelli, SMM, LCSW-R, ACSW, DCSW, is the director of Hope House Ministries in Port Jefferson.