An ideal addition to your diet if you are trying to lose weight is raw pears because they are high in fiber. An average, medium-sized piece usually contains about 5.5 grams of dietary fiber.
Photo: David Trinks/Unsplash
Diet program showed remarkable weight loss success
SNS - University of Illinois researchers found that flexible, personalized diet plans were crucial for weight loss in a regimen high in protein and fiber. Participants in a 25-month study within a self-directed dietary education program achieved the most success when they devised their own plans.
At the one-year mark, successful dieters — 41% of participants — had shed 12.9% of their body weight, compared with the remainder of the study sample, which lost slightly more than 2% of their starting weight, according to a paper published in Obesity Science and Practice.
The dieters were enrolled in the Individualized Diet Improvement Program (iDip), which employs data visualization tools and intensive dietary education sessions to enhance participants' understanding of essential nutrients. This approach allows them to create personalized, safe, and effective weight-loss plans, said Manabu T. Nakamura, a professor in Nutrition Science at the University of Illinois Urbana-Champaign and the study's leader.
The main goal of the iDip program is centered around boosting protein and fiber intake while consuming 1,500 calories or less daily.
The iDip team created a one-of-a-kind, two-dimensional quantitative data visualization tool that plots foods’ protein and fiber densities per calorie and provides a target range for each meal. Starting with foods they usually ate, the dieters created an individualized plan, increasing their protein intake to as much as 80 grams and their fiber intake to close to 20 grams daily.
A total of 22 people finished the program, including nine men and 13 women. Most of them were between 30 and 64 years old. They said they had tried to lose weight at least twice before. Many of the participants had other health problems—54% had high cholesterol, 50% had bone or joint issues, and 36% had high blood pressure or sleep problems. Some of them also had suffered from diabetes, liver disease, cancer, or depression.
Throughout the program, participants experienced significant body transformations. They reduced their fat mass from an average of 42.6 kilograms to 35.7 kilograms after 15 months. Additionally, their waistlines shrank by about 7 centimeters after six months and a total of 9 centimeters after 15 months.
Tracking participants' protein and fiber intake, the team identified a strong link between higher consumption of these nutrients and weight loss at three and 12 months.
"Flexibility and personalization are key in creating programs that optimize dieters’ success at losing weight and keeping it off," Nakamura said. "Sustainable dietary change, which varies from person to person, must be achieved to maintain a healthy weight. The iDip approach allows participants to experiment with various dietary iterations, and the knowledge and skills they develop while losing weight serve as the foundation for sustainable maintenance."
Teens don’t know everything − and those who acknowledge that fact are more eager to learn
by Tenelle Porter
Rowan University
Photo: Kenny Eliason/Unsplash
If you, like me, grew up in the 1980s and 1990s, you may have come across the classic refrigerator magnet, “Teenagers, leave home now while you still know everything.”
Perhaps you know a teen, or maybe you were a teen, like this: pop-star energy, a little too confident in your opinions, a little too certain that no one could know what you know. Adolescence is the period of life when people transform from children into adults. To handle the transition successfully, people need to shed parental dependencies and become more autonomous and independent. So it makes sense that teens think – or at least act like – they know everything.
I’m a scholar of how people, at any stage of life, handle the fact that they do not actually know everything.
My research has examined what happens to young people who, amid the emotional, social and hormonal storms of adolescence, find themselves relatively willing to acknowledge that their knowledge and perspective are actually limited. This is an attribute scholars like me call “intellectual humility,” which describes a person’s recognition that there are gaps in what they know and that those gaps make their beliefs and opinions fallible.
My colleagues and I wondered whether anything was different about teens who recognize this fallibility – who are intellectually humble – and those who don’t. We really weren’t sure, because the answer is not obvious. On one hand, being aware of their own ignorance and fallibility might be an asset for teenagers by making them more teachable and open-minded, and perhaps even more likable. On the other hand, perhaps awareness of their ignorance could be so overwhelming that it makes them feel defeated and helpless, essentially shooting young people in the foot before they have even gotten off the starting line of their adult life.
We wondered whether, and to what extent, intellectual humility is beneficial for youth and to what extent it might actually be harmful.
Anticipating failure
In a series of studies that collectively enrolled over 1,000 participants, high school students rated themselves on the degree to which they agreed with statements like “I acknowledge when someone knows more than me about a subject” and “I question my own opinions, positions and viewpoints because they could be wrong” as indicators of intellectual humility.
We then asked students to imagine that they had failed a quiz in a new class and, critically, what they would do next. Students rated a series of possible responses to this setback, including more mastery-oriented responses, such as “study harder next time,” and more helpless responses, such as “avoid this subject in the future.”
The students who had rated higher in intellectual humility more strongly endorsed the mastery responses, showing that the intellectually humbler they were, the more they said they would try to learn the difficult material. The students’ degree of intellectual humility did not coincide with their helplessness ratings. In other words, the intellectually humbler students were not more defeated and helpless. Rather, they were more interested in improving.
Photo: Taylor Flowe/Unsplash
Actually encountering failure
We wanted to know more, especially whether students’ hypothetical behavior would be the same as their actual behavior. Our next two studies addressed this question.
One study had three phases. We started by measuring adolescents’ intellectual humility with a self-reporting questionnaire like the one we’d used before.
Then we returned to their classrooms months after the questionnaire, on a day when the teacher returned an actual, graded unit test. As students saw their test feedback and grades, we asked them to rate different options for what they might do to prepare for the next test.
The intellectually humbler students endorsed items like “try to figure out things that confuse me” and “ask myself questions to make sure I understand the material” more strongly than the less intellectually humble students, regardless of whether they performed well or poorly on the test.
For the last phase of this study, we waited until the end of the school year and asked the teacher – who did not know students’ intellectual humility scores – to rate each student’s eagerness to learn. According to the teacher’s ratings, the intellectually humbler students took on learning with more gusto.
In the other study, with another group of students, we again gave them the questionnaire on intellectual humility. Then we asked them to complete a challenging puzzle that tapped into their actual persistence and challenge-seeking behavior.
The intellectually humbler students preferred challenging puzzles more than easy ones that they already knew how to do, spent longer trying to solve the challenging puzzles and made more attempts at solving puzzles even after they had failed than their less humble peers.
The role of mindset
Collectively, those studies gave us additional confidence that intellectually humbler students were more teachable and willing to work harder than their more defensive, less humble peers – not only by their own accounts but also according to a teacher and as measured by an actual behavioral task.
But we didn’t know whether the intellectual humility caused that openness to learning. We wanted to know if encouraging students to be more intellectually humble would actually make students more focused on learning and mastery and less likely to throw up their hands and surrender in the face of a challenge.
So we randomly assigned participants to read one of two articles, one about the benefits of being intellectually humble, the other about the benefits of being highly certain. These articles looked like they had been written for a popular media outlet, but they were actually written by us.
As a cover story, we asked for participants’ feedback on the article: Was it intelligible? Could a young person understand it? What was the main idea?
Next, we asked participants to do a second, ostensibly unrelated activity. We asked them to imagine specific objects and rotate them in their minds’ eyes. These were tricky problems, taken from dental school admissions exams, aimed at determining a person’s spatial visualization skills.
After they finished the problems, we told participants they had done well on some questions and failed others. This feedback was made up so that it would be consistent for every participant. Prior researchers have used a similar procedure because it is difficult for people to determine whether they had answered these questions correctly or not, making both success and failure feedback equally plausible.
Then we asked if they would be interested in taking a tutorial on the material they failed. The results were dramatic: Upon hearing that they failed a series of questions, 85% of those who had read the article about the benefits of intellectual humility chose to invest in learning more about the failed subject. But just 64% of those who had read about the benefits of certainty chose to learn more.
In all of these studies, intellectually humbler adolescents showed in a variety of ways and via a variety of different measures that, when they got something wrong, they cared about getting it right the next time. Rather than throw up their hands and declare themselves to be helpless in the face of ignorance, intellectually humbler students set to work on learning more.
Other researchers’ findings that corroborate these results show that young people higher in intellectual humility are more motivated to learn and earn higher grades, in part because they are more open to corrective feedback.
We are continuing our research into how intellectual humility shapes teenagers’ lives and how parents, teachers and society can promote it. Some of our recent work has looked at how schools make it either easier or harder for young people to express intellectual humility. We also have questions about how much American parents, teachers and adolescents value intellectual humility. As with any research, we really don’t know what we’ll find, but we’re excited to learn.
Tenelle Porter, Assistant Professor of Psychology, Rowan University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Tabacco industry made an intense effort to market methol cigarettes in Black communitites
Photo: Frank K/PEXELS
A study by Stanford Research into the Impact of Tobacco Advertising (SRITA)and the American Heart Association, found overwhelming evidence showing that tobacco companies directly target populations including Black communities, women and youth with menthol cigarettes, which make it easier to get hooked and are much tougher to quit.
DALLAS -- The massive growth in popularity of menthol cigarettes over several decades is the result of the tobacco industry’s intense and persistent targeting of Black communities, women and youth – a campaign the industry continues today with new products and marketing campaigns. These are the findings of a new research study by Stanford Research into the Impact of Tobacco Advertising (SRITA), a research unit of Stanford Medicine, and the American Heart Association, the world’s leading voluntary organization focused on heart and brain health.
The report comes as the Food & Drug Administration weighs public comments on draft rules to remove menthol cigarettes and flavored cigars from the market, and as a growing number of states and localities act to stop the sale of menthol cigarettes and other flavored tobacco products. Massachusetts and 160 localities nationwide currently restrict the sale of menthol cigarettes, in addition to other flavored tobacco products. In November, California voters will consider a ballot measure to prohibit flavored tobacco products including menthol.
“This study is a compelling addition to the overwhelming evidence showing that tobacco companies directly target populations including Black communities, women and youth with menthol cigarettes, which make it easier to get hooked and are much tougher to quit than other tobacco products,” said Rose Marie Robertson, M.D., FAHA, deputy chief science and medical officer of the American Heart Association and co-director of the Association’s National Institutes of Health/Food and Drug Administration-funded Tobacco Center of Regulatory Science. “Nearly a century of disgraceful behavior by the tobacco companies has made clear that menthol and other flavored tobacco products threaten public health and perpetuate inequities – they should no longer be sold.”
Menthol cigarettes are used by 85% of Black people who smoke and 44% of women who smoke, compared to 30% of non-Hispanic white people who smoke. More than half of teens who begin smoking start with a menthol brand. Numerous studies have shown that the cooling sensation of menthol cigarettes makes them easier to inhale deeply, which leads to a higher dose of nicotine and a stronger addiction as compared to other cigarettes.
The study finds that disproportionately high use of menthol cigarettes by Black people, women and youth, as well as others including Hispanic people (48% of Hispanic people who smoke use menthol brands), is not the result of organically evolving consumer preferences over time. Rather, it is the result of decades of high-dollar marketing campaigns explicitly targeting these populations.
The industry’s efforts continue today in a market dominated by categorical menthol brands such as Newport, Kool and Salem, which are joined by menthol extensions of major cigarette brands including Marlboro, Camel and Pall Mall. One measure of the tobacco industry’s strong emphasis on menthol is the number of menthol variants sold in the marketplace. For example, Marlboro cigarettes are sold in 11 menthol variants, including Black Menthol, Smooth Ice and Bold Ice; Camel sells 12 types of menthol cigarettes, including Crush Smooth and Crush Rich; and market leader Newport offers seven menthol variants, including Smooth, Boost and Boost Gold.
Tobacco companies’ recent tactics: flavor bursts, additives and greenwashing
The study finds that tobacco companies have evolved their products with capsule cigarettes, which contain a sphere of flavored liquid in the filter that when squeezed produces a burst of intense flavor. Known as “crushers,” “clickers,” “kickers,” “infusers” and “squeezers,” capsules serve as a flavor booster in menthol cigarettes and are sold on the U.S. market by Camel, Marlboro, Lucky Strike, Newport and Pall Mall.
Capsules and other innovations including infusion cards, infused paper, flavor caps and flavor stones also serve as on-demand menthol additives in unflavored cigarettes. These post-market additives enable sellers to circumvent restrictions on menthol tobacco sales. Tobacco companies also attempt to sidestep sales restrictions by offering numerous menthol and mint varieties in categories including e-cigarettes, cigarillos, chewing tobacco, snus and hookah that are currently regulated differently than traditional cigarettes.
Another new industry marketing tactic is the depiction of menthol products as “organic,” “additive free” or “plant based”. This trend, which the study calls the “greenwashing” of menthol cigarettes, continues years of tobacco industry efforts to hide the health hazards of tobacco use to the public. A federal court in 2006 found that several major tobacco companies had violated civil racketeering laws following decades of lying to the public about the health threats of smoking.
“Our report shows that since at least the 1930s, tobacco companies have systematically preyed on targeted populations with menthol cigarette promotions intended to get more people to start smoking a product that the companies know is both harmful to health and exceedingly difficult to quit,” said Robert K. Jackler, MD, principal investigator, Stanford Research into the Impact of Tobacco Advertising and Edward & Amy Sewall Professor, Stanford University School of Medicine. “By continuously rolling out new marketing campaigns and innovating their products to avoid oversight, the tobacco industry is intent on recruiting new tobacco users and continuing to threaten public health.”
A long history of industry targeting
The study is the result of exhaustive research of tobacco industry marketing and internal corporate correspondence since the 1930s, including company advertisements targeting specific consumer segments by skin color, gender and age over the course of decades. The study also includes excerpts from numerous internal company documents reflecting the industry’s sophisticated marketing approaches in areas including:
- Building a menthol market in Black communities – The report examines tobacco industry efforts to sell more menthol products within Black communities by deluging urban centers with menthol cigarette advertisements on billboards, buses and subways, distributing free “starter packs” and discount coupons, and featuring prominent Black athletes and entertainers in menthol advertisements in leading Black newspapers and magazines.
For example, industry documents show that Newport employees handing out samples in predominantly Black communities from a Newport van were instructed to “assertively ask people to accept samples of Newports” as part of an overall effort to “provide aggressive promotional and advertising support for the brand.” A 1981 RJ Reynolds corporate document stated that “the Black segment has been identified as the Brand’s Special Market priority” for its Salem brand.
- Seizing on menthol’s popularity among women – The report states that when tobacco companies discovered that women were early adopters of menthol brands, they responded in kind with marketing campaigns such as Kool’s “Lady, Be Cool” and Salem’s “For More of a Woman,” and with brands targeting women such as Virginia Slims (“You’ve come a long way baby”), Eve and Capri.
The Eve brand, launched in 1971 by Liggett & Myers, intentionally chose both a “feminine package design” and a “truly female name,” according to industry documents. Philip Morris Executive Larry Williams indicated that the name Virginia Slims, launched in 1968, was chosen because “most women like to think of themselves as slim.”
- Targeting youth – Internal company documents reveal a consistent focus on attracting youth smokers since the 1920s. An internal RJ Reynolds document from September 1927 states “School days are here. And that means BIG TOBACCO BUSINESS for somebody. Let’s get it. And start after it RIGHT NOW.” In other internal correspondence, companies adopted acronyms such as “YAS” (Young Adult Smokers) and “FUBYAS” (First Usual Brand Younger Adult Smokers), referring to the targets of their youth-oriented advertising campaigns.
Lorillard’s 1984 promotion plan for Newport noted that: “Newport's franchise represents the youngest demographic profile in the industry. This profile is enviable in terms of it being an ‘in’ brand, as well as insuring future viability as long as these smokers stay within the Newport franchise.” The patently youth-targeted “Alive with Pleasure” campaign established Newport as a dominant youth starter brand, the best-selling menthol brand, and the second best-selling cigarette in the U.S. after Marlboro. Internal Newport documents reflect that a primary market for Newport cigarettes was young African Americans. Newport’s 1992 brand plan revealed that the products was targeted “primarily to young ethnic adult smokers ages 18-24,” and that “the ethnic market could be a major source of new business for the brand that we plan to exploit it.”
- Financing music festivals – From the Newport Jazz Festival that began in the 1950s, to the Salem Spirit Concert Series in the 1980s, to tobacco-sponsored concert series today including Kool MIXX, Marlboro’s Vinyl Vibes and Salem’s Stir the Senses, tobacco companies continue to recruit new users across populations through music events. The Family Smoking Prevention and Tobacco Control Act prohibited music and art event sponsorships by cigarette and oral tobacco brands, but not by cigars or emerging nicotine products such as e-cigarettes and heated tobacco.
- Obfuscating the harms of smoking – For much of the last century, tobacco companies attempted to reassure a public increasingly worried about the health consequences of smoking through marketing campaigns with claims such as “More Doctors Smoke Camels,” and “Got a cold? Smoke a Kool.” Today, menthol tobacco advertising continues to include health reassurance messaging with the use of proxy terms such as “natural” and “organic” tobacco.
“Exposing the ways tobacco companies target people in disadvantaged communities with products that threaten their health is core to the American Heart Association’s commitment to battling systemic racism,” said Michelle A. Albert, M.D., M.P.H., FAHA, volunteer president of the American Heart Association, immediate past president of the Association of Black Cardiologists and Walter A. Haas-Lucie Stern endowed chair in Cardiology, professor of medicine at the University of California at San Francisco. “To promote public health and achieve health equity, we must enact proven public policies that prevent the industry from engaging in practices that have contributed to the loss of millions of lives from tobacco use.”
How rape affects memory, and why police need to know about that brain science
By Sammy Caiola, Capital Public Radio
Annie Walker woke up one morning in 2019 with little recollection of the night before. She had bruises on her arms, legs, wrist and lower abdomen.
"But I literally had no idea what had happened," she said. "And, for days, I was trying to put the pieces together."
She knew she had gone to a Sacramento, California, bar and restaurant with a group of people, and she remembered drinking there and being left alone with the man she’d later identify as her rapist. But not much else.
Memories she couldn't summon that first morning gradually came into focus over days and weeks, she said. The emerging details included what the man had been wearing, and the way he shoved her against the bar. One week after the attack, she reported the crime to the Sacramento County Sheriff's Department.
Then, in the days after making the report, another wave of memories surfaced — she recalled, vividly, that the man had raped her and had a weapon.
"I knew that there was a gun at my neck, at my back," she said. "It was just clear."
The detectives gave her a hard time, she said, when she called to report that she had remembered that her attacker had a gun. The Sacramento detectives assigned to Walker's case didn’t seem to understand why she couldn’t remember all the details right away.
Walker’s alleged perpetrator was never arrested.
"I felt like I was just extremely cross-examined on the phone. Like, 'Why didn’t you remember a gun? That's, like, a really important thing.'"
Sexual assault survivors say interactions with law enforcement can be so intense, and so unsympathetic, that they add secondary trauma. Reporting a rape can be especially traumatic when officers cast doubt on victims’ stories.
But it doesn't have to be, say scientists and scholars of criminal justice. If police gain a deeper understanding of what’s going on in the brain during and after a rape, they can change the way they approach rape cases and avoid making survivors feel blamed or disbelieved.
Scientists who study trauma and memory say it's common for sexual assault survivors — as well as survivors of other serious traumas — to be unable to recall an attack fully. They might remember certain facts but not others, or struggle to recall events in the correct sequence.
When law enforcement officers aren't aware of the neuroscience of trauma, or have no training to deal with it, there’s a tendency to dismiss or disbelieve victims who experience memory gaps, according to scholars and advocates for sexual assault survivors.
"There’s a real danger when investigators are asking people for information that was never encoded or has been lost," said Harvard University psychologist Jim Hopper. "They can stress out the victim, leave them feeling misunderstood, incompetent, not wanting to further engage with the investigation."
Walker's alleged perpetrator was never arrested. And she's still frustrated with the way detectives put pressure on her to remember details during the investigation.
The Brain in Survival Mode
When confronted with a crisis, the brain often activates its "fight, flight or freeze" response. In these scenarios, the brain’s "defense circuitry" takes over, explained Hopper. The prefrontal cortex, which is responsible for logical decision-making, is no longer in control and, instead, the areas of the brain responsible for scanning for danger take charge.
"And that's what people are running on" when trauma happens, Hopper said.
Some people respond by mentally "dissociating," or disconnecting from their physical selves. That survival response affects the ability to absorb what’s happening around them, Hopper said.
Studies on memory and recall during a traumatic event describe two types of details: central and peripheral. Central details are those that capture our attention and evoke emotions in the moment, such as a location. Peripheral details are those that a survivor might not have been paying attention to during the crisis, such as something the perpetrator said or whether other people were present. Central details tend to be stored more reliably and for longer than peripheral details.
Every day in courtrooms around the country, [defense attorneys] attack and question the credibility of victims
Sometimes survivors are unable to answer what might seem like a simple question if it involves a peripheral detail like the color of the attacker’s shirt. And Hopper said that can make officers suspicious.
Hopper, who gives legal testimony in sexual assault cases, said victims are often held to unfair standards, even compared with other trauma survivors.
"Every day in courtrooms around the country, [defense attorneys] attack and question the credibility of victims of sexual assault for having the same kind of memories that soldiers have for their combat experiences," he said.
Victim advocates and criminal justice scholars say it’s important for detectives to be open to anything a survivor might say, whenever they say it — even if those details were not available in an initial report — because the information survivors provide later can be helpful for solving the crime.
Maintaining an Open Mind
Nicole Monroe, a police detective in Elk Grove, a suburb of Sacramento, said she and some of her colleagues have gotten additional education on brain science, and it has changed the way they approach sexual assault cases.
Monroe tells victims she works with that more memories will continue to surface in the days, weeks and even months to come.
"Smells will come back. Sights will come back. When you think of these things, give me a call and let me know, so that it can be added,” Monroe said. "Because little things like that are going to make a difference."
Traditionally, law enforcement officers are trained to conduct an interrogation that may involve drawing out specific details, usually in chronological order.
"The expectation is someone is supposed to come in, sit down, they’re supposed to be ready to talk, they’re supposed to know what to talk about," said Carrie Hull, a former detective with the Ashland Police Department in southern Oregon. "They're going to tell you what happened to them from the beginning, through the middle, and then the end. That is a very traditional understanding."
Hull is now a consultant for police departments, and part of her work involves advocating for the adoption of a technique known as Forensic Experiential Trauma Interviewing, or FETI. The training can help law enforcement learn how to ask questions differently: with empathy, patience and an informed understanding of how a traumatized brain makes memories and recalls them. Training in the technique is available through an online course, but it’s not a mandatory requirement for most police departments.
People who take Hull's course learn specific strategies for helping someone resurface a relevant memory that he or she may not have had access to when they first walked into the interview room. Hull said FETI discourages counterproductive practices such as paraphrasing, changing the victim’s words, interrupting or giving advice.
Hull said the overarching goal of trauma interviewing is to first "collect the dots, then connect the dots." In other words, simply interview the victim about what happened. The sharper, more aggressive investigative tactics can wait.
There isn’t research proving that law enforcement departments who take this training solve more rape cases. But victim advocates and scholars said it's a best practice that could make working with police a more positive experience for victims and, eventually, help bring more perpetrators to justice.
"If I had my way, every one of them would be doing this," said Dave Thomas, a program officer with the International Association of Chiefs of Police.
Annie Walker is still struggling to recover from her sexual assault, but it's complicated because she’s also healing from the way law enforcement handled her case. She said both police officers and survivors need more education on the way trauma affects memory.
She said if survivors knew what to expect in terms of memory issues, it wouldn’t be so frustrating. "They need to feel like the way that things are happening in their mind is normal. Normal for them."
This story is from a partnership that includes CapRadio, NPR and KHN.
KHN (Kaiser Health News) is a national newsroom that produces in-depth journalism about health issues. Together with Policy Analysis and Polling, KHN is one of the three major operating programs at KFF (Kaiser Family Foundation). KFF is an endowed nonprofit organization providing information on health issues to the nation.
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