2007 Final Program - Society of Behavioral Medicine

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SOCIETY of BEHAVIORAL MEDICINE Activities and Resturants guide for washington, D.c. The Capital Crescent Trail A new addition to the running paths of Washington is the Capital Crescent Trail. Located on an abandoned railroad bed, the trail looped through Maryland’s suburbs just outside the DC line from Bethesda to above Georgetown. The trail is an eight-mile long, flat, smooth surface that is generally shaded with more and more bridge crossings over the busy roads. The trail gets heavy usage from bike commuters, so keep to the right. You can access the North end of the Capital Crescent in Bethesda off Bethesda Avenue. The South end of the trail has a few miles that parallel the Potomac River and the C&O Towpath. Glover Archbold Trail Another north-south trail through North- West DC, Glover-Archbold is much less known or developed. Glover-Archibald runs from the Georgetown waterfront to the Van Ness area of Washington, running through a mostly wild stream valley. On the north end, you can connect with Rock Creek by running east on Van Ness Road until you hit the Melvin Hazen spur of Rock Creek Park at 34th Street and Tilden. Heading out the other direction, you can connect to Battery Kemble Park The C&O Canal Towpath Beginning in Georgetown, the C&O heads west for 186 miles, so this could be a fine location for your long run. A packed dirt trail, it generally is next to the river and is flat and fairly smooth. The two major floods of 1996 submerged the trail, but work is on-going to repair the damage. The Towpath is one of the quickest ways to escape the bustle of the city, at times getting fairly remote. The first group runs for the M@Deads were on the Towpath from Fletcher’s Boathouse. There are water fountains during the summer for much of the early sections of the trail. The C&O Canal Towpath is also popular with biking groups. Teddy Roosevelt Island Accessible from Virginia along the George Washington Parkway, Teddy Roosevelt is an island preserved as a memorial to the President who created the first National Park. A fitting memorial for this Roosevelt, the island also provides some excellent running opportunities. While only 88 acres, the trails looping the island are very runnable trails through near wilderness within the city. Occasionally, you will be greeted with monumental views of Washington. These trails, especially the well-named Swamp Trail, can be very moist after rains. The W&OD Regional Park Another converted railway line, the W&OD (Washington and Old Dominion) is a flat 42 mile long trail through Northern Virginia. Beginning in the urban Arlington and heading out of town to the rural areas of Loudoun County near the mountains. D.C. Online Trail Guide The D.C. Online Trail Guide covers the more than 50 miles of hiking trails in northwest Washington, DC that are within easy walking distance of Metro stations. Visit www.trails.com for more information and to locate trails in the D.C. area. Rock Creek Parkway D.C. Front Runners.org - Come run Rock Creek Parkway with us. Out-and-back route starting and ending at 23rd and P St. NW • 3 miles: turn around at the kiosk right at the exit to Conn. Ave. • 4 miles: turn around at the Nat’l Zoo Amazonia Exhibit. • 6 miles: turn right at Covered Bridge past the Nat’l Zoo. Turn around before the tunnel. • 7 miles: turn around at Pierce Mill Rd. • 8 miles: turn around at parking lot after Pierce Mill Rd. • 9 miles: turn around at the Stone Bridge. • 11.5 miles: turn around at the Ranger Station. • 13 miles: turn around at Sherrill Rd. (1st right after Ranger Station). • 14 miles: turn around at Picnic Area 10. • 17 miles: turn around at DC - MD line at barricade. Healthy Eating Tips for the SBM Traveler Tips for Eating Out You can eat out and eat healthy, too. Many restaurants offer delicious meals that are low in saturated fat, trans fat and cholesterol. That’s good news for your health because a diet high in saturated and trans fats raises blood cholesterol. High blood cholesterol is a major risk factor for heart disease, and it’s also a risk factor for stroke. ~ 136 ~ When eating out, ask which type of fat the restaurant uses. Try to replace the saturated and trans fats in your food with more healthful unsaturated oils. Canola, olive and corn oil are among the most desirable. Request soft and trans-fat-free margarine. Equally important is the portion size. Help control your weight by asking for smaller portions, or sharing entrees with a companion. A guide to choosing healthy meals away from home • Fried, au gratin, crispy, escalloped, panfried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods. If you’re not sure about a certain dish, ask your server how it’s prepared. • Even if dishes low in saturated fat and cholesterol aren't on the menu, you may still be able to get a healthy meal, because many restaurants will prepare foods to order. If you’re not sure about a particular restaurant, phone before you go. • High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce. Steer clear of these. Make Healthy Food Choices Fruits, vegetables, grains and legumes tend to be low in fat and have no cholesterol. Most are also good sources of dietary fiber, complex carbohydrates and vitamins. The American Heart Association suggests that you eat foods high in complex carbohydrates and fiber. (Some kinds of soluble fiber, such as pectin and oat bran, when eaten in large amounts in a diet low in saturated fat, may reduce total cholesterol and LDL cholesterol). The American Heart Association suggests eating 25–30 grams of dietary fiber per day. Here are some tips for healthy eating: • Coconut is high in saturated fat; olives and avocados are high in monounsaturated fat and calories. Use these items sparingly to avoid getting too many calories from fat. • When vegetables, grains or legumes are cooked or processed, saturated fats or cholesterol are often added. For instance, egg yolks may be added to breads or pastas. • Canned, processed and preserved vegetables also may contain added sodium. And in some people, too much sodium (salt) can lead to high blood pressure. Some food companies are canning vegetables
28 th SBM Annual Meeting & Scientific Sessions March 21-24, 2007 FINAL PROGRAM Activities and Resturants guide for washington, D.c. with less salt. "No salt added" varieties are also available. Look for these in the market or choose fresh or frozen vegetables. •Nuts and seeds tend to be very high in fat and calories, but most of the fat is polyunsaturated or monounsaturated (e.g., walnuts, almonds, pecans). Some varieties, such as macadamia nuts, are also high in saturated fat, so check the label. Nuts and seeds don’t have cholesterol and are good sources of protein. Cooking with fats and oils • Canola, corn, olive, safflower, sesame, soybean and sunflower oils are low in saturated fat. They're good to use in limited amounts for cooking or dressings. • Peanut oil has slightly more saturated fat. Don't use it as a major cooking oil. You can use it now and then for flavoring. • Vegetable oils are hydrogenated for use in margarines or shortenings. Hydrogenation adds trans fat, which may partly offset some of the benefits of using polyunsaturated or monounsaturated vegetable oils. Cholesterol, fiber and oat bran Most Americans consume only about half the fiber they need each day. Dietary fiber is the term used for several materials that make up the parts of plants that your body can’t digest. Fiber is classified as either soluble or insoluble. When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol, thus reducing the risk of coronary heart disease. A high-fiber diet may also help reduce the risk of diabetes and colon and rectal cancer. The American Heart Association recommends that you eat foods high in both soluble and insoluble fiber. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber. Read the labels on all packaged foods, especially commercial oat bran and wheat bran products. Many of these (muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, calories and saturated fat. Adding fiber to your diet may be easier than you think. Here are some tips that can help you get started: • Replace low-fiber foods (white bread, white rice, candy and chips) with high-fiber foods (whole-grain bread, brown rice, fruits and vegetables). • Try to eat more raw vegetables and fresh fruit, including the skins when appropriate. Cooking vegetables can reduce their fiber content, and skins are a good source of fiber. • Eat high-fiber foods at every meal. Bran cereal for breakfast is a good start, but try to include some fruits, vegetables, wholegrains and beans in your diet as well. • When food isn't enough, you can take a dietary fiber supplement. • Be sure to increase your fiber intake gradually, giving your body time to adjust, and drink at least six to eight 8- oz. glasses of fluids a day. Foods high in soluble fiber — These include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp. Foods high in insoluble fiber — These include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin. Checklists for Eating Out Other considerations What about breakfasts? Breakfast menus can be loaded with high-saturated-fat items like bacon and sausage. So the next time you want a healthy breakfast, consider: • Fresh fruit • Fruit juice • English muffin with jelly, jam or margarine • Whole-grain toast with honey or jam • Bagel with jam or reduced-fat cream cheese • Whole-grain cereals with fat-free milk (but watch out for high-fat granolas!) • Whole-grain waffle with fresh fruit • Fat-free or low-fat yogurt • Omelet or scrambled eggs using egg substitute or egg whites • Lean ham or Canadian bacon • Low-fat cottage cheese (great on toast with jam!) • Hot cereals such as oatmeal, grits, cream of wheat or cream of rice What about prepared take-home entrees? It’s a challenge to eat tasty, nutritious meals when you’re racing against the clock. Many supermarkets and specialty stores offer prepared entrees to take home when you’re in a rush. Guess what? The same tips listed here for restaurant foods apply to prepared ~ 137 ~ take-out foods. Here are some good choices for side dishes to add to your prepared entrees: • Salad with fat-free or low-fat dressing • Fresh, cut-up or cooked vegetables • Bread or rolls • Fruit for dessert Choosing or evaluating restaurants When you call ahead or look over the menu, ask these questions. Does (or will) this restaurant... • Take special food preparation requests? • Prepare food without MSG or salt? • Serve dressings and sauces on the side? • Serve margarine rather than butter with the meal? • Serve fat-free or 1% milk (rather than whole milk)? •Prepare a dish using vegetable oil (canola, olive, corn, soy, sunflower, safflower) or soft margarine made with vegetable oil? • Trim visible fat from meat and remove the skin from poultry before cooking? • Broil, bake, steam or poach rather than fry foods? • Leave all butter, gravy or sauces off entrees and side dishes? •Serve fruit, ices, sherbet or fat-free or low-fat frozen yogurt for dessert? Again, don't be shy about making a special request. Most foods on the menu will probably fit into a heart-healthy diet if prepared with low-fat ingredients and less salt. Finally, watch portion sizes. Split an appetizer entrée or dessert with a friend or ask for a take-home box. Don't feel intimidated about asking for what you want. And if your food isn't prepared as you requested, send it back. Information compiled from the American Heart Association (www.americanheart. association.org) Theater, Music & Entertainment A Magical Evening with Glenn Gary. National Press Club, 529 14 th Street, NW, 13 th floor, Washington, DC 20045. Metro Stop: Metro Center. Phone: 703-963- 0790. Glenn Gary’s “Parlor Magic” at
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2007 Final Program - Society of Behavioral Medicine

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