Winter 2011 www.usu-chd.org Volume 6, Issue 1
Weight No More: Mindful Eating by Candace Corbin
Mindfulness, a Buddhist philosophy, ways to become more aware of what slow down, enjoy every bite and eat until
describes an increased state of awareness and how much we eat. A good way you are not hungry as opposed to full
of the environment. A key component to start is to relish the presentation of or stuffed. Doing so may help decrease
of mindfulness involves maintaining a the food. Look at all the different colors, consumption of excess calories.
nonjudgmental approach to events shapes and sizes. Then indulge in
Next time you eat, try sitting in a quiet
that occur in the environment. the different aromas.
room so you can practice mindful eating.
Listening to the wind blowing If it is a finger food, pick up No such place in your house? Invite your
outside, smelling a glass of red a piece and feel its different family members to try it with you—
wine, focusing on the sound, textures. Whether it’s Rice make it a fun, new experience.
taste and texture of the Krispies or a sizzling steak
first crisp bite of a freshly fajita, enjoy the snap,
ripened apple—all are crackle and pop. Take
examples of mindful a bite of the food. You can create your own personal wellness plan
attention to small Feel the different based on your daily activity level and calorie needs.
pieces of the textures against “Shape Up America” (http://www.shapeup.org) and
world around us. your teeth and the U.S. Department of Agriculture
tongue. Be (http://www.mypyramidtracker.gov) offer
Mindfulness online calculators to help you determine your
sure to chew
can be applied calorie needs. Visit one of these sites and gather
to the way we information to fill in the blanks:
food. Just Height: Weight: Age:
flavors and Activity Level (circle):
a fine wine Inactive Somewhat Active Active Very Active
often requires Paying attention to
small sips and the various sensations Estimated Daily Calorie Needs:
long, deep breaths, keeps the mind active,
I will create an average daily calorie deficit
learning to take our or “in the moment,” and
time during meals can increase helps prevent overconsumption. It is of calories/day by eating
our appreciation of what we are eating. so easy to “zone out” when we multitask fewer calories.
during our meals, that only after
Mindful eating is one of the best I will increase my activity and exercise to burn
watching our favorite TV show do we
realize we ate more than we planned. extra calories per week.
Inside This pattern of mindless eating is I can do this by engaging in
a problem for many. True mindful (name exercise) times per week.
2 With growing need for health care,
consider becoming a physician assistant
eating requires our full attention,
without distractions, and allows for
nonjudgmental responses to all aspects
In addition, I will increase my lifestyle activity by:
1. Taking the stairs
of the environment.
3 Maintaining physical fitness in the
comfort of your home In other words, feeling guilty about
overeating is no substitute for eating
Parking farther away
Getting up and walking more at work
less. Ironically, focusing on what we
4 Revisit fiber as an important part
of your diet eat can lead to enjoying food more and
eating less. Pay attention while eating—
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About This Newsletter
Advancing Equal Health is funded
Becoming a Physician Assistant
by Candace Corbin
by the National Center on Minority
With the growing need for health
Health and Health Disparities, care, especially in areas where there is
partnered with the University of inadequate or little access to services,
Maryland Eastern Shore and The careers in physician assistance have
been increasing steadily. It might be
G.O.S.P.E.L. Program, and published easy to confuse physician assistants with
quarterly by the Uniformed medical assistants because the names
Services University Center sound similar, but each offers different
standards of clinical care.
for Health Disparities.
Physician assistants are licensed to
practice medicine under the supervision
of a physician, while medical assistants degree. Even though various degrees are
help with office administration and available for this career, each graduate
minor clinical tasks, such as measuring must complete the same exam—the
vital signs and drawing blood. Physician Assistant National Certifying
Exam, which is administered by the
The clinical duties of a physician National Commission on Certification
assistant include diagnosing illnesses, of Physician Assistants. A passing score
UNIFORMED SERVICES UNIVERSITY
of the Health Sciences
receiving medical histories, assisting the on this exam allows one to use the title
physician during surgery, prescribing “Physician Assistant-Certified” and
If you wish to contribute to this newsletter, medication, performing physical exams grants practicing rights.
and many other similar tasks.
contact Tricia L. Psota, Ph.D., Postdoctoral To prepare for graduate study as a
Fellow, USU Center for Health Disparities, In some cases, physician assistants can physician assistant, a prospective student
at email@example.com. be the primary health care provider. should plan to take undergraduate
They often practice in typical health care courses in anatomy, biology, calculus,
settings, such as hospitals, community chemistry and psychology. Students
The Henry M. Jackson Foundation for the
health centers, private practices and should also maintain a good grade
Advancement of Military Medicine, Inc.
produced this publication.
emergency health clinics. point average in science courses and
Several degrees are offered for physician university-required curricula.
assistants—associate’s, bachelor’s, Just as in any other graduate program,
master’s, and more recently, a doctorate standardized tests are required for
admission. Most schools require the
Body Mass Index Graduate Record Examination, though
BMI 19 20 21 22 23 24 25 26 27 28 29 30 35 40 some accept the Medical College
WEIGHT IN POUNDS Admission Test.
5’0” 97 102 107 112 118 123 128 133 138 143 148 153 179 204
5’1” 100 106 11 116 122 127 132 137 143 148 153 158 185 211 Most master’s programs to become a
5’2” 104 109 115 120 126 131 136 142 147 153 158 164 191 218 physician assistant require about two
5’3” 107 113 118 124 130 135 141 146 152 158 163 169 197 225 years beyond the undergraduate level,
5’4” 110 116 122 128 134 140 145 151 157 163 169 174 204 232 with the first year dedicated to in-class
5’5” 114 120 126 132 138 144 150 156 162 168 174 180 210 240 studies and the second year integrating
5’6” 118 124 130 136 142 148 155 161 167 173 179 186 216 247 a mixture of classroom studies and
5’7” 121 127 134 140 146 153 159 166 172 178 185 191 223 255
clinical rotations, similar to those in
5’8” 125 131 138 144 151 158 164 171 177 184 190 197 230 262
5’9” 128 135 142 149 155 162 169 176 182 189 196 203 236 270
5’10” 132 139 146 153 160 167 174 181 188 195 202 207 243 278 For more information about becoming
5’11” 136 143 150 157 165 172 179 186 193 200 208 215 250 286 a physician assistant, visit the University
6’0” 140 147 154 162 169 177 184 191 199 206 213 221 258 294 of Maryland Eastern Shore Physician
6’1” 144 151 159 166 174 182 189 197 204 212 219 227 265 302
Assistant Department website at
NORMAL OVERWEIGHT OBESE www.umes.edu/PA.
The National Heart, Lung and Blood Institute has established the Body Mass Index
to determine whether an individual is normal, overweight or obese.
Transitioning to Indoor Exercises In the Community
by Candace Corbin
While the threat of snow and ice can lead to a few added pounds of Jan. 28
remains imminent, cold winter weather insulation before spring, making it harder
Health Disparities and Social
creates obstacles standing in the way to resume warm-weather exercise routines.
Luckily, there is a whole gym available to
On Jan. 28, Dr. Robyn Osborn and Dr. Tricia
With the savory array of warm home- most of us right in our homes. Below are
cooked meals and limited physical some ways to maintain physical fitness in Psota of the Uniformed Services University
activity, it is easy to fall into the “winter the comfort of your own home. Center of Health Disparities participated in the
hibernation zone.” Health Disparities and Social Justice Conference
Remember: Always warm up and stretch hosted by DePaul University’s Master of Public
Though warm, this comfort zone before exercise. Health Program. Osborn and Psota led a
skills-building workshop focused on the use
of community-based participatory research to
address health disparities among African-
American women. The conference provided
a valuable context for dialogue among a
range of health and community experts who
Equipment Aerobic Core Strength share DePaul’s mission to address social
injustices and community health practices in
Try using extra socks to Crank up the music and Crunches are another marginalized groups.
create weights—filling dance. Many exercise classic exercise.This
them with pennies or classes, including Jazzercise, alternative to sit-ups April 12
dried beans and tying a Zumba and hip-hop allows you to get a great Building Partnerships for Better
knot at the end. For ankle aerobics, originated in abdominal workout
weights, wrap the sock dance.The original concept without putting too much
around your ankle and tie works just as well because strain on your lower back. The Building Partnerships for Better Health
the two ends together so you are using so much The proper way to do Conference will take place April 12 at the
the majority of the weight energy. Include your family crunches is to lie on the
is in the center of the so they can enjoy the fun Richard A. Henson Center at the University
floor with your knees bent of Maryland Eastern Shore. The conference
sock. These homemade and exercise. toward the ceiling. Place
weights are as useful your hands behind your
will feature locally recognized academic
as manufactured hand head or lay them across and community presenters who will address
weights or ankle weights. Weights your chest and carefully disparities in the health status between racial
lift your shoulders off the and ethnic minorities and the general population
Remember those ground, slightly curling your
Cardio homemade weights? back.Your torso should not
in Maryland and the nation. The conference
Use them to do squats. will also address the Patient Protection and
fully lift off of the ground.
Walking up and down Stand straight with feet Bring your shoulders back Affordable Care Act, or health care reform, and
stairs is great cardio shoulder-width apart and to the ground and repeat. opportunities and challenges in Maryland for
exercise. Start with a hands at your sides with individuals to receive services to which they
warm-up by walking up a weight in each hand. Imagine an orange
between your chin and currently lack access. Finally, this conference
one stair and stepping Bend your knees slightly
down one stair. Repeat and tilt your torso so your chest to help keep your will highlight ongoing research programs and
this motion for about shoulders, knees and toes head and neck straight efforts (including community engagement
two minutes or until you are aligned. Slowly return during the exercise. It programs and a community network program)
feel that your body has to the standing position is tempting to pull on that aim to understand the underlying causes
warmed up sufficiently. and repeat. Try doing this them to help raise your
shoulders, but doing of specific disparities and identify new strategies
When you are ready, exercise for two to three
so can cause injury. to reduce them and to strengthen diverse,
start by walking up one sets of 10. Remember to
stair and stepping down keep your head up and multi-disciplinary partnerships and perspectives.
again. Continue with two, look straight ahead during For additional information, call 301-295-0864
three then four steps, this exercise; looking or 301-295-9880.
and keep going until down can hurt your back.
you have completed the
Is there snow in the forecast? Great! Turn on the television and click to your cable provider’s “On Demand” page.
There is often a fitness section that offers free workout programs, including yoga, Pilates, aerobics and kickboxing.
www.usu-chd.org USUCHD Newsletter
Nutrition Nook: Try a Fiber-full Diet!
by Tricia L. Psota, Ph.D.
Fiber is an important part of your diet. Hearty Bean Soup 1. Drain beans and reserve liquid.
Research shows fiber-rich diets may Rinse beans.
help prevent certain illnesses such as Makes 16 servings (1 cup each)
2. Heat oil in a six-quart kettle; add
heart disease, diabetes, diverticular 2 cans Great Northern beans mushrooms, onion, carrots, celery
disease, constipation, hemorrhoids and 2 tbsp. olive oil and garlic. Sauté for 5 minutes.
some forms of cancer. In addition, fiber- ½ lb. mushrooms, sliced 3. Add tomatoes, sage, thyme, oregano,
rich diets can help weight-loss efforts pepper and bay leaf.
1 cup onion, chopped
by providing a sense of fullness without
2 cups carrots, sliced 4. Cover and cook over medium
adding too many extra calories.
1 cup celery, chopped heat for 20 minutes. Cook macaroni
Beans are an excellent source of dietary according to directions on package
1 clove garlic, minced
fiber and should be included in all diets. using unsalted water. Drain
Beans are nutrient-rich and provide 1 ½ lbs. canned whole tomatoes, cut up when cooked.
complex carbohydrates, plant protein, 1 tsp. dried sage 5. Combine reserved bean liquid
B-vitamins and minerals, particularly 1 tsp. dried thyme with water to make four cups.
magnesium, iron and potassium. Beans ½ tsp. dried oregano 6. Add liquid, beans and cooked
are also low in fat, calories and sodium. 1 bay leaf, crumbled macaroni to vegetable mixture.
Try this recipe for a hearty bean soup
Black pepper to taste 7. Bring to a boil; cover and simmer
that is easy to make and full of fiber.
4 cups macaroni, cooked until soup is heated thoroughly.
Family Intervention Study of Health Menopausal Women
Would you and your family like to participate in a weight What are some of the issues that affect sexuality during
control program? The USU Center for Health menopause? African-American and Caucasian
Disparities introduces the Family Intervention women are needed for a study addressing
Study of Health (FISH), a new weight questions about menopause. Participation
management study for women and their families, requires completing an online or paper survey
at the 19th Street Baptist Church in Washington, D.C. The that should take about 60 minutes. Some volunteers who live
center is looking for African-American women between the in the Washington, D.C., metropolitan area may also be eligible
ages of 18 and 60, along with one or more of their family to participate in a substudy that involves a small blood draw.
members, to participate at the church. FISH focuses on Participants in the blood draw substudy may be compensated.
healthy eating and exercise for the entire family. Participants
To determine if you qualify, send an email to
will be compensated.
firstname.lastname@example.org. Interested individuals will receive a
If you are interested, center representatives will be available link to the study’s screening questionnaire. For more information, contact
after services to distribute health-screening forms and Robert Clark, M.S., at 301-295-9666.
answer any questions. Call the center at 301-295-9718 or email
email@example.com with any additional questions. Teen Excess Weight Prevention Study
Effects of Statin Therapy on Skeletal Muscle The study is being conducted by the National Institutes of Health and
Parameters in Older Adults the Uniformed Services University.
We are looking for adolescent girls ages 12-17 who are above average
Are you 65 years old or older, and do you have risk factors for heart
weight. The goal of the study is to test how effective group programs
disease? The University of Maryland Eastern Shore’s Department
are in the prevention of excess weight gain. Girls must be able to speak
of Physical Therapy is conducting a research project to examine the
English, but parents do not. Individuals who qualify for the study will be
effects of statin therapy on muscle and muscle-related factors in older
compensated for their time. If you are interested, call 1-800-411-1222
adults. If you wish to participate, contact Dr. Treuth at 410-651-6359.
(TTY: 1-866-411-1010). Se habla español. Visit our website at
www.clinicaltrials.gov. Refer to study # 08-CH-0139.