Living

Katherine Tallmadge • July 26, 2011

People are more successful at achieving their New Year’s Resolutions than widely believed. In fact, a study found the success rate of resolutions is ten times higher than the success rate of adults desiring to change without making a resolution.

Half of American adults make New Year’s Resolutions. In a study published in the Journal of Clinical Psychology, researchers found half of the people who made New Year’s Resolutions to quit smoking, lose weight, or start an exercise program were still successful at their goals six months later. The study, which compared people who carried out their resolutions and those who didn’t, clarified a few important things about how people successfully change.

They found desire to change and introspection didn’t make a difference. What made the difference were actions. While unsuccessful resolvers talked a lot about their problem, successful resolvers actively worked toward their goal. They controlled their surroundings, avoided difficult situations and rewarded themselves for changing.

If you want to lose weight, find strategies you can easily work into your lifestyle. Don’t try to make sweeping overhauls that are doomed to fail. Your goals should be realistic, specific and simple. Try just a few of the 192 tips excerpted from my book Diet Simple:

Minesweep for Calorie Bombs

Get rid of the foods in your house that you have a problem controlling.

Bottom Line: If that saves just one 500 calorie binge per week, you could lose 7 pounds in a year.

Choose “Surf”

The numbers tell the story: 6 ounces of prime rib is 600 calories, sirloin is 450, salmon is 300, white fish is 180 calories. Choosing seafood over fatty red meat could save at least 300 calories per meal.

Bottom Line: Do it four nights a week and lose 18 pounds in a year.

Irritate the Waiter

Shake up the usual order of things in a restaurant by ordering a salad or soup first, eating it, then ordering your entree. This will take the edge off your appetite so that you’ll order more modestly. Count on saving at least 400 calories per night out.

Bottom Line: If you “irritate the waiter” just once a week, that adds up to losing 6 pounds a year.

Hit the Ground Running

Wake up in the morning. Yawn. Roll out of bed, go to the bathroom, have a drink of water, and slip on some exercise clothes. Don’t check e-mail or phone messages. Start moving. Now! Right away! Exercising first thing in the morning is one of the best things you can do for yourself. And it’s over with before you’re even awake!

Bottom Line: Do it for just 15 minutes a day, and lose 10 pounds in a year!

Get Sexy Lingerie

After accomplishing just one of these strategies, reward yourself—or ask your spouse to—with something that’s not a box of chocolates or an elaborate dinner out. Make the substitution just once a week and you’ll save at least 1,200 calories.

Bottom Line: Lose 18 pounds in a year.

Successful weight loss is a lot like being successful at anything in life. Set a goal or resolution, plan concrete steps which will take you there and anticipate and avoid pitfalls while rewarding yourself along the way. Above all: Know thyself and plan appropriately!

Regardless of Oscar Wilde’s belief that resolutions are “pure vanity; their result absolutely nil,” you can be successful at achieving your New Year’s Resolution!

Katherine Tallmadge, M.A., R.D. is a weight loss and nutrition consultant with a 20-year private practice in Georgetown. She is a spokesperson for the American Dietetic Association and author of, Diet Simple: 192 Mental Tricks, Substitutions, Habits & Inspirations (LifeLine Press)

Robert HigginBotham •

Thanksgiving is ancient history now. And as the trees shed those last few colorful stragglers refusing to join the pile, we’re forced to face the fact that fall is coming to an end, and the cold is here to stay. Nonetheless, DC transforms almost overnight into a city of lights, as the yearly holiday festivities begin with the immediacy of instant oatmeal.

The annual lighting of the National Chanukah Menorah is already in full swing, and a 40-foot spruce tree sits discretely on the side, waiting to be unveiled. There are parades, plays, concerts, cocktails, gift exchanges, gift returns, families and friends, cookie parties, party parties—just enough so that by the time the ball drops and the fireworks go off, you may well be writhing in bed at night, the sound of bells engrained within the hollows of your ears, trying to figure out where to put the extra 10 pounds you’ve tacked on.

As truly wonderful as it all is, it can (and will) get hectic and overwhelming. It’s times like these we can be grateful for, and truly appreciate, a peaceful countryside. Who can refuse a jaunt over the hills—or over the river and through the woods—for quiet views and great food? What better escape for you and your loved ones to flee the city for a couple hours and soak up the holiday spirit together in quiet relaxation?

If this is ringing a bell and you need a place to go, we’ve got a few in mind. Places like the Billard’s Patowmack Farm in Lovettesville, VA, just north along the river and west of Point of Rocks, are perfect for a respite from the holiday madness.

With views overlooking the Potomac and the Point of Rocks Bridge, Beverly Morton Billard and Chuck Billard started Patowmack Farm in 1986 as a place to grow fresh herbs and seasonal vegetables. In 1998 they opened their restaurant, championing—and in many ways, pioneering—the farm-to-table concept. The Farm’s well known “Chef Christopher” focuses on providing fresh, organic produce straight from the grounds, paired with sustainable seafood and wild, natural meats.

Helping to maintain an environmental balance using sustainable practices is of the utmost importance to Chef Christopher and the Patowmack crew, and it’s never compromised on the menu. Such items include Truffle Roasted Jerusalem Artichoke, incorporating burgundy truffles, black trumpet mushroom powder and a mushroom puree. Or, on the more savory side, choices include dishes like Duck A L’Orange served with caramelized endive, juniper spice pesto, candied orange peel and grand marnier. As for dessert, one can’t go wrong with the Maple Crème Beignet, a dark chocolate ganache combined with shaved white chocolate and Virginia peanut streusel.

Everything on the menu is available a la carte, or as part of a 5-course prix fixe menu with optional wine pairings. And of course, vegetarian options are always available.

The exquisite high-ceilinged glass dining room at Patowmack Farm is open Thursday night through Saturday, and brunch is served on weekends, mixing in organic breakfast dishes into their already healthy repertoire.

More recently, the Farm has cooked up what they call “Thursday’s on the Farm,” as a way for the curious (or the repeat offender) to sample the unique tastes, much like tapas. Dishes are smaller (and priced accordingly) and served with organically infused cocktail options. The menus for both change weekly allowing for a wide range of what the Farm has to offer.

The Restaurant at Patowmack Farm has joined an elite crew of the most renowned dining experiences in the area (DC included), and not only for serving food, but for giving back as well. Earlier this month the Farm teamed up with INMED Partnerships for Children in an event goaled toward helping to stop child hunger, disease, abuse, neglect and violence. More specifically, the proceeds of the “Chef’s Collaborative Event” went toward establishing a greenhouse organic gardening system at the Loudoun County Homeless and Transitional Housing Shelter. They are hoping the greenhouse will provide both education and food year-round to those in need. It isn’t just good food they’re serving up at the Farm, it’s Good, period.

And if you’re not sold yet, Patowmack Farm throws in some wonderful special events every month to help coax you away from the concrete jungle. Whether it’s a jazz brunch, a top notch cooking class, or simply holiday music and great food (this year provided by Music by Anthem’s string quartet hosted on Dec 17 and Dec 18), there always seems to be something going on at the Patowmack Farm to spice up a great day spent in the country. Sided with a view of the bridge among rolling hills, while leaning back in a quiet gazebo miles away from food trucks, bus stops, pay stations and buildings over three stories tall, you may realize that, occasionally, the city of lights needs to be beat—at least for an hour or two. [gallery ids="99578,104869,104873" nav="thumbs"]

Dr. Dorree Lynn •

Yes, you read that correctly! People always say communication is the key to improving your relationship, but clearly, that’s not true. We’re already always communicating. Yelling is communicating, abuse is communicating, the raised eyebrows of countless unsaid criticisms are communicating, unfulfilled sex is communicating, and bickering over who didn’t put the top on the peanut butter jar or why the toothpaste was squeezed the wrong way is communicating. And we can probably agree that little of any of that helps to improve relationships, feel close, or have great sex.

The real key is honest, positive communication that renders your relationship better for both of you, so that you feel more understood, appreciated, connected, bonded, trusting, and/or turned-on. However, honest, positive communication does not always mean being nice. It does mean learning how to be truthful about your own needs without purposely being hurtful, and actively listening to what your partner has to say without getting wounded every time he or she tells you something you would rather not hear.

Truth and authenticity are never easy to achieve–they require a fairly good understanding of yourself and the courage to reveal your inner workings. Everyone wants to feel understood, especially by his or her lover. But since few of us understand ourselves all of the time, how do we learn to help our partners understand us, no less learn how to better understand them? It is a process that requires practice and possibly help. If this were something you could learn in ten easy steps, everyone would be doing it overnight. The truth is that honest, positive communication takes much skill, awareness, effort, and sometimes also the help of a good counselor or therapist; most new learning takes some guidance.

Georgia Shallcross •

A beguiling print of Benjamin Franklin hangs in the powder room of The Fox’s Den Tavern, in Middleburg, Virginia. Why is Benjamin Franklin hanging in the loo? As it happens, one of the owners of the restaurant, Charlie Carroll, is a direct descendant of Franklin and three other signers of the Declaration of Independence. There are countless other surprises at the Fox’s Den Tavern, which Carroll recently opened with his longtime companion Christie Knoff. If lighting is everything, this cute couple has brilliantly succeeded with a sophisticated ambiance worthy of any great dining establishment. While the Fox’s Den Tavern has the inviting atmosphere and comforts of a private club, the comparison ends there.

“We wanted the best,” said Knoff of their decision to hire Vi Nguyen, a highly accomplished chef trained in the classical French tradition. Nguyen has created a superb menu of fine American cuisine, including pan seared rainbow trout with beurre blanc, lobster and truffle macaroni and cheese, and the enormously popular fried oysters. Parts of the menu change daily, so one will never tire of this magical spot, which even makes the famously temperate founding father smile.

The Georgetowner sat down to speak with Charlie and Christie (C&C) about their new establishment and discuss the joys of being countryside restaurateurs.

GT: How did you decide to decorate in an elegant Edwardian fashion? The objects are lovely and seem to have a rich provenance.

C&C: That is because they are our own belongings! We had many things in storage. We wanted to create a space that was inviting and makes you want to stay.

GT: The Burgundy walls have magically transformed the space. Who chose the color?

C&C: We did, despite some skepticism about a dark color. We found the color and tripled the hue to bring out the texture and warmth.

GT: What other structural changes were made to the space?

C&C: We refinished the bar using old wood with a beautiful patina and we utilized the wall to make a long banquet with comfortable pillows

GT: You have created a sumptuously elegant interior, which makes people want to stay for hours.

C&C: Yes, thank you. That’s also why we have different seating areas. The bar and a casual lounge with sofas are separate from the tables and banquette room, which makes it easy to accommodate large groups.

GT: What inspired you and helped you prepare to open the Fox’s Den?

C&C: We were the general managers of the Charlotte Inn on Martha’s Vinyard for thirteen years. Every aspect of the inn was impeccable and set a great example.

GT: Before we get to the food, how did you select the staff?

C&C: We wanted a familial feeling. We have Noel Ryan tending bar and Jamie Plaskitt, a fourth generation Middleburg native, and other wonderful staff members.

GT: How did you find your chef?

C&C: Before we met our chef we knew that we wanted a classic comfort food. Our chef, Vi Nguyen, is classically French trained. He worked at the Ritz Carleton and in his family’s restaurant. We wanted the best, and I’m pretty sure we got him.

GT: What distinguishes your restaurant from others?

C&C: Good Service, good food, and an elegant, but casual atmosphere.

GT: How do you like being in Middleburg?

C&C: We love it. It’s such a small and friendly community. We were inspired to open the Fox’s Den while we were visiting family in the area. It’s a perfect place to have a restaurant like ours. We are thrilled about the restaurant and being in Middleburg.

The Fox’s Den Tavern is located at 7 W Washington St, Middleburg, VA 20117. Call the restaurant at 540 687 4165 for reservations and more information. [gallery ids="99581,104900,104894,104897" nav="thumbs"]

Georgetowner •

The National Sporting Library Benefit Polo Match and Luncheon on September 19, sponsored in part by The Georgetowner, was not only an incredible success, but a gorgeous event spectacle and a delightful afternoon. As the sun shown gently from above and the cool breeze whisked through the summer tent, guests and donors gathered around to take part in a silent auction of equestrian-themed merchandise, delicious food, fine company, and world-class polo at the Virginia International Polo Club, located at historic Llangollen in Upperville, Virginia.

The luncheon was in the English garden party tradition, and it could not have been more true to form. The event sold out, attracting an international audience with its champion polo players from across the globe. The polo match, featuring prominent players from Argentina, Chile, and the United States, was a riveting display of athleticism and endurance.

“We are thrilled to be celebrating country pursuits, and in particular, polo as the oldest
team sport in the world, at Llangollen which has its own place in local history,” said Manuel H. Johnson, Chairman of the Board, and Jacqueline B. Mars, Vice Chairman.

A vintage silver trophy to commemorate the match has been generously donated by Jacqueline B. Mars. The “National Sporting Library & Museum Polo Cup” will be a perpetual trophy and will be on display at the Library.

All contributions for the day were to benefit the National Sporting Library & Museum. The National Sporting Library & Museum is dedicated to preserving and sharing the literature, art, and culture of horse and field sports. Its 17,000-book collection includes equestrian sports, polo, foxhunting, horseracing, steeplechasing, shooting, and angling. The John H. Daniels Fellowship program supports the research of visiting scholars. The Library hosts temporary art exhibitions and holds many fine works of sporting art in its permanent collection. The Museum will open in 2011 on the Library campus, with 11 galleries featuring exhibits of American and European fine sporting art. Thanks to all those who attended, it would not have been nearly as successful (or fun!) without you [gallery ids="99198,103399,103394,103389,103384,103379,103408,103374,103412,103369,103416,103420,103404" nav="thumbs"]

Samantha Hungerford •

Williamsburg Va. is a historical and cultural getaway that is a breed above and miles apart from your standard colonial fair. It’s the home of living history, where modern luxuries and cherished customs combine in a melting pot of the young and the old, the contemporary and the traditional, casting a new light on the roots of the American experience.

Anyone who took an American History class in high school has heard the story of Williamsburg. Founded early in the 17th century by English settlers, it has been a hub for the development of American culture, politics and education for over 400 years. The restoration of this historic seat of democracy began in 1926 by Reverend Dr. W.A.R. Goodwin in partnership with John D. Rockefeller Jr., eventually preserving the entire town and turning it into a living re-creation of 17th and 18th century life.

What is not commonly repeated in textbooks is that in the 21st century, Williamsburg is not a stuffy relic but a living, breathing community of over 14,000 people. Families, business folk, students from the nearby College of William and Mary and many others are keeping Williamsburg’s time-honored practice of celebrating the old and blending it into the new, creating an environment that is full of tradition and lively activity.

The town’s calendar of events is booked with a steady stream of concerts, art exhibitions, tours, lectures, educational programs and other new, exciting activities such as the Chocolate Chariot Race, held every Feb. 26 in New Town. As the winter snow is melting and the crowds of summer tourists have yet to move in, this is the perfect time of year to explore this historical, cultural and experiential treasure trove.

Whether you are seeing the sights in Colonial Williamsburg, doing some shopping in New Town or getting a breath of fresh air outside the city at the Colonial National Historical Park, Williamsburg is the perfect place for a weekend getaway.

Walking into Colonial Williamsburg, time rewinds itself, coming to a standstill sometime around the 16 or 1700s. Traveling deeper into the heart of this town out of time, visitors stumble onto hidden gems around every corner, as aspects of life in the good old days are re-created in front of their eyes. From the taverns to the historical buildings and residencies filled with costumed inhabitants, there is no shortage of things to look at in this perfectly preserved town.

While in Williamsburg, a visitor would be hard-pressed not to stop into one of the many museums – living or otherwise – for which Williamsburg is famous. At the DeWitt Wallace Decorative Arts Museum, a huge collection of antique American and British furniture has found its final home. The beautiful Bassett Hall, former home of John D Rockefeller Jr., rests nestled in its original 585 acres of greens and gardens. The Muscarelle Museum of Art at the College of William and Mary is displaying “Fall of the Berlin Wall,” a stirring collection of photographs taken by the award-winning German photographer Bettina Flitner, from now through April 3.

The shops in Colonial Williamsburg are also sure to delight with their historical charm and unique wares. Wythe Candy and Gourmet Shop, which recently reopened after renovations, offers a delectable array that will satisfy any sweet tooth, with treats ranging from candy apples to rock candy to chocolates and fudge.

Less than a half-mile down the road is Mermaid Books. This shop, part bookstore and part antique shop, is completely charming, crammed wall-to-wall with books both old and new.

A beautiful selection of handmade American crafts and artwork is offered at A Touch of Earth in The Gallery Shops. This store has amassed collections from over 200 artists with original pieces, including works in porcelain and stoneware as well as photography and watercolors. A Touch of Earth makes space for performing artists as well, inviting musicians to create their own form of artwork in the store every weekend.

The perfect transition from shopping to dining presents itself at The Cheese Shop in Merchant’s Square, where the heart of Williamsburg dining lies. Here at this family-run store, where the proprietors believe that all of life’s best memories are served over a meal, customers can pick out artisan cheeses, breads and spreads while eating a fresh, made-to-order sandwich. And the best part is, they encourage taste testing!

Also nestled in this small, quaint area are dining and culinary experiences that are nothing short of mouthwatering. At The Trellis, the chefs in the kitchen strive to be at the forefront of modern American dining, using local and organic products to stir together one-of-a-kind gourmet creations. The atmosphere is inviting, and live jazz is brought in every Friday.

A stone’s throw from The Trellis is the Blue Talon Bistro, a friendly eatery known for its emphasis on casual quality. Executive Chef and owner David Everett has a passion for simple, delicious comfort food, which is supported and supplemented by his staff of accomplished chefs. If guests like their food, the Blue Talon chefs are confident enough in their service that they give out their recipes online.

But the feast isn’t over until the Fat Canary sings. Named for a type of wine that was shipped to Williamsburg from the Canary Islands in the early days of the settlement, the Fat Canary lives up to its decadent name, winning the AAA Four Diamond Award for the past five years. Their menu is small, seasonal and changes daily, but each tantalizing dish is bound to be delicious. One of this season’s specialty entrees is free-range pheasant with gnocchi, chanterelles, apricots, butternut squash and pancetta.

Williamsburg is devoted not only to the finest in locally grown food, but also to the best in locally produced drink. Twenty percent of all Virginia wine is procured from the 33 acres of vines at the Williamsburg Winery, a vineyard, tavern and hotel whose grapes produce over 55,000 cases of wine annually. Their award-winning Governor’s White is their most popular wine and is worth stopping by to sample.

An extensive collection of quality wine can also be found at World of Wine, where the shelves offer over 5,000 bottles to choose from as well as beer, cheese and more.

Scattered throughout the town and its surrounding area like small oases, the bed and breakfasts of Williamsburg make staying in a hotel almost obsolete. Approaching the Liberty Rose Bed and Breakfast, up the gently sloping driveway and through the old oak trees, it’s easy to see why this little inn was named for a flower. The four-post beds are clad with Egyptian cotton and the rooms are decorated with an ornate attention to detail.

A traditional American colonial experience is offered at the Williamsburg Sampler Bed and Breakfast, an 18th century plantation-style inn. The quaint brick house is full of antiques and collectables, from the common room to the bedrooms.

From lodging to shopping, Williamsburg offers entertainment for both the history buff and those whose tastes are more modern. It’s a quintessential melting pot of the tried and the true, the exciting and the new.
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Katherine Tallmadge •

The Harvard study found that, “dietary fiber may reduce the risk of death from cardiovascular, infectious and respiratory diseases,” published in February 14?s Archives of Internal Medicine.

But, this may not mean what you think it means.

Should you be looking for foods in your supermarket that exclaim “High Fibers” in bold, bright letters? Probably not.

The term “High Fiber Diet,” when describing an eating pattern that benefits your health, is more accurately described as: “A diet high in foods which are naturally fiber-rich.”

Those who eat a diet high in foods that are naturally fiber-rich are the ones who receive the health benefits from a high fiber diet.

That is because naturally fiber-rich foods are also naturally jam-packed full of vitamins, minerals, antioxidants and other plant compounds (called “phytonutrients”), which have known health-enhancing benefits. It is the combination of nutrients, including fiber, that make people healthy—not the fiber by itself.

The National Academy of Sciences’ (NAS) Food and Nutrition Board, the group which issues periodic dietary recommendations for Americans, recommends Americans get 38 grams for men and 25 grams for women. But most Americans eat half of what is recommended, eating a highly refined diet instead. There are plenty of great reasons to increase your intake of fiber-rich foods.

Easier Weight Loss:?Not eating enough fiber may be one reason why people are getting fatter.

A study published in the American Journal of Clinical Nutrition found that women with the highest fiber intake had a 49 percent lower risk of major weight gain compared with women eating less fiber.

High fiber diets are usually lower in calories. Though fiber is mainly carbohydrate, very little of it, if any, is actually digested. So, with foods high in fiber, you’re actually eating food that only partially counts as calories.

High fiber foods require more chewing and take longer to eat, which leads to more physical and psychological satisfaction with your meals.

Improved Intestinal Function:?Digestive disorders are on the rise, and a main reason may be the dearth of fiber in our diets. For most digestive disorders, such as reflux disease, constipation, diarrhea, hemmorhoids, diverticulitis, ulcerative colitis, Crohn’s disease and irritable bowel syndrome, a higher fiber diet relieves symptoms and can even prevent the disorder in the first place.

Imagine fiber as a dry sponge in your intestinal tract. Fiber pulls water into the system, keeping everything larger, softer and moving more quickly and easily.

Improved Immune Function: Harvard study found a reduced risk of infectious and respiratory diseases associated with a high fiber diet. This may be because many of the foods containing nutrients instrumental in a healthy immune system happen to be high in fiber.

Lower Diabetes Risk:?Numerous studies have shown that high fiber diets improve diabetes control and may even prevent diabetes.

There are several theories explaining why this may be true. First, high fiber foods tend to have a lower glycemic index. This means that after eating, blood sugar levels rise less (diabetes is characterized by high blood sugar). And studies confirm that people eating high fiber diets usually have lower fasting insulin levels, an indicator of overall lower blood sugar levels.

Also, high fiber foods contain many nutrients which may improve diabetes. For one, magnesium, a nutrient found in whole grains, legumes, tofu and some vegetables, improves insulin resistance, a cause of Diabetes Type 2, the most prevalent type of diabetes. Vitamin E, found in whole grains and nuts, may also improve insulin resistance.

Prevent Heart Disease:?Fiber helps prevent heart disease in a variety of ways. Lower circulating insulin caused by a high fiber diet reduces heart disease risk and heart attacks. Also, research shows viscous fiber found in legumes, oats, rye, barley and some fruits and vegetables, reduces LDL cholesterol (the bad kind which correlates with heart attack). In fact, it has been estimated by the National Academy of Sciences’ expert panel that for every gram of soluble fiber you eat, you’ll reduce heart disease risk by 2.4 percent.

High fiber diets reduce triglycerides, or blood fat, another heart disease risk factor. New evidence shows fiber intake is linked to lower C-reactive protein, an indicator of inflammation, which is an emerging heart disease risk factor.

Whole grains and some legumes contain many beneficial healthful substances, including phytoestrogens, which affect circulating hormone levels and may impact heart disease positively. Diets high in fruits and vegetables, containing high levels of the nutrient potassium, also significantly lower blood pressure and stroke.

High fiber foods such as dark green vegetables, legumes and fortified cereals contain the nutrient, folate (or folic acid). Researchers have found that low blood levels of folate are linked to heart disease.

Reduce Cancer Risk:?In populations eating low dietary fiber, doubling fiber intake from foods could reduce the risk of colorectal cancer by forty percent, according to findings in the EPIC study (European Prospective Investigation into Cancer and Nutrition), an on-going study of 500,000 people in 10 European countries.

In fact, the majority of studies suggest that dietary fiber is protective against colon cancer, according to the NAS expert panel’s report on fiber.

Several mechanisms have been proposed for this beneficial effect. First, because it pulls water into the intestinal tract, fiber dilutes carcinogens and other tumor-promoters, and causes a more rapid transit, thus causing less exposure of your body to potentially damaging substances. Fiber also causes other beneficial chemical reactions, such as lowering the ph of the colon. And lower insulin levels caused by high fiber diets are correlated with lower colon cancer risk. The EPIC researchers stressed that foods supplying fiber also contribute many other nutrients and phytonutrients (beneficial plant chemicals) that have been linked to cancer protection, according to a study in The Lancet.

But a few important studies have not found a link. Reasons given for some disappointing results connecting fiber to cancer prevention are:

1. The benefits of dietary fiber may not occur until fiber intake is sufficiently high. Americans eat very low levels compared with Europeans, so it’s hard for scientists to measure a positive effect in American diets.

2. Some studies tested fiber supplements as opposed to fiber in food, and researchers say that’s a completely different animal.

Human studies specifically looking at fiber supplements or fiber added to processed foods—such as a high fiber bran cereal—have not shown good results and did not find a lower incidence of colon polyps, a precursor to colon cancer.

Scientists believe that added fiber in processed foods or supplements will probably not produce most of the health benefits found with high fiber foods, except for improved gastrointestinal function and slightly lower LDL, if the supplement is made from viscous fibers such as guar gum or psyllium. But fiber supplements’ role in chronic disease prevention remains unproven. It is best to get fiber from whole foods in your diet.

Looking for a delicious way of eating your fiber? My book, “Diet Simple,” contains tons of recipes, tips and strategies. And try my Cranberry, Orange, Toasted Walnut Whole Grain Muffins…

Katherine Tallmadge, M.A., R.D. custom-designs nutrition, weight loss and wellness programs, is author of “Diet Simple.” For more information on the content of fiber in foods, go to KatherineTallmadge.com

Cranberry – Orange – Toasted Walnut Whole-Grain Muffin
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12 Muffins
1 1/2 cups King Arthur Traditional Whole Wheat Flour or King Arthur 100% White Whole Wheat Flour
3/4 cup quick-cooking oats (put through the food processor, depending on texture preference)
1/4 cup buttermilk powder or nonfat dry milk
2/3 cup sugar
2 teaspoons baking powder
1/4 to 1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup fresh or frozen cranberries chopped (I used fresh)
1/2 cup chopped pecans or walnuts (I toasted them)
1 tablespoon orange zest
2 large eggs
3/4 cup milk (I used buttermilk)
1/3 cup vegetable oil

Glaze
2 tablespoons orange juice
3 tablespoons sugar, or 1 cup confectioners’ sugar, sifted
For a sweeter muffin, substitute 1 cup sweetened dried cranberries.

Preheat the oven to 375°F. Grease the wells of a muffin tin, or line with papers, and grease the inside of the papers.

Muffins: In a medium-sized bowl, whisk together the dry ingredients, then stir in the cranberries and nuts. Whisk together the orange zest, eggs, milk, and oil or melted butter. Add the wet ingredients to the dry ingredients, stirring until blended; don’t beat, or your muffins will be tough! Fill the muffin cups or liners about 3/4 full. Bake for 18 to 20 minutes, until golden brown. Remove them from the oven, leave them in the pan for 5 minutes, then take out of the pan and transfer them to a rack to finish cooling.

Glaze: In a small saucepan or microwave-safe bowl, stir together the glaze ingredients. Bring just to a boil to dissolve the sugar. Dip the tops of the warm muffins into the glaze.

Katherine Tallmadge •

Spring is the time of year I make an assessment of my life, my achievements, my mistakes, and how my life is going overall. Spring sends my spirit soaring, sharpens my senses, and forces an evaluation of my life and my health. And while there is so much to be grateful for, improvements need to be made as well.

I know, tradition says you make those evaluations at the new year. But I really don’t feel that sense of urgency for change until I can open my windows, hear the birds chirping, see daffodils sprouting (and perhaps, notice my belly has been expanding during the winter months… OOPS! We’ll talk about that later).

For the spiritual or religious among us, springtime means Lent: a time for reflection and change. “Lent is spiritual calisthenics; forty days to exercise self-discipline. This hard work transforms us toward a deeper respect for God, love for our brothers and sisters, and reverence for all creation for the entirety of the year,” says Rev. Dr. Albert Scariato, Rector, St. John’s Episcopal Georgetown Parish.

For the non-religious, spring can be an important time for reflection as well. We live in a society where a multitude of distractions keep us from serious personal work, self-reflection and improvement, close relationships, physical activity and healthy food. In order to thrive in this crazy, multi-tasking, often violent and unhealthy world, the first step is “mindfulness.”

“There are many health benefits to being more mindful,” says Jack Killen, MD, Deputy Director of the National Institutes of Health’s National Center for Complementary and Alternative Medicine. The following are excerpts from a recent interview:

Katherine: What is mindfulness?

Dr. Killen: Mindfulness is the ability to be present, more focused and clear; for concentration to be more sustained, and for attention to be on what’s happening, instead of on thoughts, memories, and associations.

Katherine: Why is it important to be mindful? What are some scientifically proven benefits?

Dr. Killen: There is neurobiological research demonstrating that mindfulness engages pathways in the brain associated with emotion and impulse control, attention, and focusing. It allows your brain to be focused on what is here and now so you are better able to respond to situations appropriately. People who are more mindful are better able to handle emotional situations in more appropriate ways, are more able to think through a problem, are less likely to be distracted by issues that won’t help…There is evidence that you improve at mental tests, that emotion regulation is better and more appropriate, blood pressure is lower and stress hormones are lower, thereby reducing stress.

Katherine: How can one become more mindful? I understand prayer or meditation may be helpful?

Dr. Killen: There is a lot of evidence accumulating that meditation in all of its forms has beneficial physiological effects. Meditation is a way of exercising neurological pathways in the brain, which help us become more mindful. But it is a bit like going to the gym and working out your muscles, it takes time and practice for the beneficial brain pathways to become established, similar to building muscular strength and flexibility.

Katherine: What are some examples of meditation that may have these kinds of emotional and behavioral benefits?
Dr. Killen: There are many ways you can train your mind to be more mindful. The jury is still out as to whether one is better than another. More likely, certain types of meditation will work well for certain people, and other kinds for other people. We are still working on how to measure and study meditation.

There are several types of meditation. “Mantra” meditation is repeating a phrase, or something with deep meaning over and over, or focusing on a candle, for instance. “Mindfulness” meditation is focusing on what is happening now instead of on thoughts, memories, and associations.

Katherine: Are yoga, tai chi, and other forms of exercise considered good ways to achieve mindfulness?

Dr. Killen: While mind/body interventions are difficult to research, there is some encouraging data. Yoga and meditation are intertwined in many ways. Studies suggest yoga is useful in increasing lung capacity, improving mood, wellbeing, posture, and there are similar benefits with Tai Chi. But there is a larger body of research on meditation and its benefits.

Katherine: Is there scientific evidence that these mind/body interventions such as meditation or yoga will promote healthier lifestyles?

Dr. Killen: This is what we are studying at the Center for Complementary and Alternative Medicine. Getting definitive answers to those questions through rigorous scientific research could make these kinds of health interventions more widely available. Important work going on right now is defining research methods. We need to understand, for instance, which yoga postures benefit your health and in what specific ways. If we want to make health interventions more widely available and accepted, we need to be able to describe their effects better, thus magnifying their benefits. We are currently studying if these mind-body interventions are a means to help people with metabolic syndrome, if they’d be useful in weight-control programs, helping people eat less, or more healthfully.

In “Mindfulness in Eating and Living Part II,” I will further investigate mindfulness, clarify methods for achieving mindfulness, and how you can use it to improve your health and your life. In the meantime, read “How to Beat Emotional Eating,” in Diet Simple. Stay tuned!

Katherine Tallmadge, M.A., R.D., is passionate about helping people transform their health and their lives. Her book, Diet Simple, called the “Un-Diet” by The Washington Post, and “The only good nutritionally balanced and easy-to-follow diet book” by Good Housekeeping Magazine, is about losing weight without dieting. KatherineTallmadge.com

Amos Gelb •

If conventional wisdom and all the pundits are correct, studying journalism or communications in university these days renders you nuts or divorced from reality. After all, if the media is dying, as so many seem to say, how will any student get a job when they graduate? Or, at least, how will they get a job that they can survive on?

And pity the poor college educators who are valiantly striving to make sure they are educating their students to compete in tomorrow’s media. That is virtually mission impossible when new media trends grows old over the course of a single semester. Twitter goes from hot to old-hat. Facebook surpasses Google in hits. Blogs rapidly morph into old media.

I had a recent conversation with a former student who works in new media for NPR. She told me that I now need to teach a new form of writing: “writing to the swipe.”

The reality is that mobile news requires yet another nuance in how tomorrow’s journalists are going to have to cater to both old demands (no, print is not dead yet) and new ones from technologies not yet even invented.

Which all makes DC a new frontline in media education for so many of those who will make tomorrow’s media. New York may have Comedy Central’s Jon Stewart and a wealth of magazines, but DC has the news. And politics. And documentaries. Local journalism. New online news enterprises. Non-profits now putting out their own content. The government.

And DC has the interns.

Welcome to journalism education circa 2011, where the turnover in media is so rapid that a 25-year-old at the new media meteor known as Politico considers himself one of the old guard. The tradition of working your journalistic way up the ladder has largely disintegrated. For many, there is no ladder any more – just a large boulder to try and hop on. And many media companies are using internships today, even more than in the past, as a preferred recruiting tool for good jobs, often new jobs with a future.

“Some places may still have students push paper and get coffee, but the ones that understand what internships can be use it strategically to identify talent. For new media companies it also helps us understand the mentality and ideas of the next generation,” says Brittany Cooper, Director for Recruitment and Corporate Culture for New Media Strategies, one of the fastest growing social media marketing companies in the world.

With one estimate that there are as many as 40,000 interns a year in DC (although in many areas besides media) and many more on the way, DC has become the world’s capital for experiential education, a bridge between traditional media education and the work place, and the passport to that first real job.

Tucker Carlson, of Crossfire/MSNBC/Dancing with the Stars fame, and founder of the newest new media news organization The Daily Caller, admits he was never an intern himself. However, he says, “depending on the office they’re in, they’re apt to learn a lot. Maybe more than in class. Interns have been great for us, not necessarily for the work they do, but because we watch them carefully and hire the smart, hardworking ones. We’ve hired a bunch so far. “

The price for this entrée is that, unfortunately, most DC media internships are unpaid, today often out of financial exigencies but previously out of competition among applicants for these opportunities. The Labor Department’s rules governing internships date back to the 1930’s; they frown on unpaid internships, although there is an ambiguous exemption for internships with academic purposes. But it is a catch-22 where federal regulations would otherwise prevent the very goal of experiential learning and the kind of job creation that students might not otherwise get.

The smartest students often find the best opportunities in less obvious choices. Sirius/XM Radio offers one of the best internship programs in the country, with a program that ensures students get the training and support they need. Nature’s Best Magazine, a private version of National Geographic, offers its interns a magazine experience that will define a career. This very newspaper and its effervescent publisher Sonya Bernhardt have nurtured a decade’s worth of young journalists who have gone on to media success.

Ross Herosian is the Manager of College Programs and HR projects at Sirius/XM, and a former intern himself. “What traditional collegiate academia provides,” he says, “is a very strong base foundation, skills and practices that are ever present, no matter how much media changes. We can build on that and find and nurture the best talent. Today we have a good number of employees who are former interns, who are now mentoring themselves. From my perspective, it is completing the circle and a strong part of our culture.”

So then, perhaps college journalism programs should not even try to keep up with a media evolving so fast that their professional columnists can’t keep up. Instead, no matter how much it changes, the media will always need from their interns what Universities do best: a solid foundation of a well-rounded education. That is something no internship, no matter how good, can provide.