According to the USDA, men ages 31 to 50 need to eat 350 percent more dark green vegetables and 150 percent more fruit per day than they currently do in order to meet federal dietary guidelines.

Ideally, more fruits and veggies are the answer, but in today’s stop-and-go society, this is most likely not the reality.
That’s where vitamin supplements come in. But how do you know which vitamins to take and whether they are safe? Is there such a thing as too many vitamins?

Though consulting a doctor is always your best bet, we recently spoke with some experts and compiled this list of tips on taking vitamins in the healthiest, most effective way.

What Basic Vitamins Should Men Be Taking?
Nutritionist Laura Cipullo recommended a basic daily multivitamin to help compensate for the vitamins and minerals that are not being obtained from a regular diet.

“Start with a simple, straightforward vitamin that you would take with breakfast or with food to make sure you’re meeting all of your micronutrient needs,” she said.

Cipullo, a registered dietician and certified diabetes educator who maintains her private practice, Laura Cipullo Whole Nutrition Services, in the Union Square area, said checking the label is a good idea to assure you are not taking in too many vitamins.

“It does not need to be a mega dosage,” she said. “It just needs to say that it has 100 percent of the daily requirements. Something like 5,000 percent is way too much.”

In addition to a multivitamin, Cipullo suggested omega-3 fatty acid supplements for men who consume little to no fish throughout the week. Research shows that omega-3 fatty acids reduce inflammation and may help lower the risk of chronic diseases such as heart disease, cancer and arthritis. They may also assist in memory and brain performance.
Cipullo said vitamin D supplements may also be a good idea, as many men are deficient in that area. If a man is allergic to or does not consume many dairy products, calcium supplements should also be taken.

What Happens If Men Take Too Many Vitamins?
There can certainly be too much of a good thing, including vitamins.
“More isn’t better,” said Nicolette Pace, a registered, certified dietitian and nutritionist based in New York City. “Vitamins interact with metabolic processes and when there’s too much in the body, it can cause problems.”
For example, an excess of vitamin A can cause damage to the liver, while too much of vitamin B6 can cause permanent neurological damage.

Other side effects of too many vitamins can include constipation, confusion, weakness and loss of appetite.
“It’s definitely a word of caution,” said Pace, who founded and operates the nutrition company NutriSource Inc. “You don’t go for the super ultra-dose of vitamins and expect everything to work perfectly.”

Do Certain Vitamins Help with Specific Health Concerns?
For men trying to lose weight, Pace suggested taking a balanced multivitamin.

“Many nutrients are often knocked out of the diet when someone is trying to lose weight, so as a general rule, it’s best to take a multivitamin while dieting,” she said.

In contrast, creatine, thiamine and zinc may help men who are looking to gain weight.

Vitamins may also aid in treating infertility. Smoking, drinking alcohol and a poor diet can all influence infertility, and Pace recommended looking at those factors before turning to supplements. However, she noted that research shows vitamins C and E, as well as the mineral selenium, help increase fertility.

“Studies of men taking these vitamin supplements showed improvement in the movement of the sperm and resulted in higher pregnancy rates,” she said.

What Should Men Look Out for on Labels?
As with food, consumers should also read the list of ingredients on vitamin bottles.

“You should always know what’s in your vitamins,” Cipullo said. “Maybe you’re picking up a multivitamin and you see the company has added in an herb that there hasn’t been much research on or you have an allergy to.”

Cipullo also noted that since many vitamins are coated, consumers should watch for ingredients they do not recognize.
“Preferably it’s just a list of the actual vitamins that are supposed to be in there, rather than a list of artificial colors and preservatives,” she said.

Bottom Line
Solely relying on vitamin supplements is never a good idea. “Food should always come first,” Cipullo said.
However, supplements are a healthy way to make up for what your diet is lacking.

It is also important to speak with a doctor about the vitamins you intend on taking and whether or not they will interact with any medication you are on.

Elisha Goldstein

Author offers techniques for reducing stress by staying in the present

Whether worrying about the future or rehashing the past, it may always seem difficult to focus on the present. However, Elisha Goldstein, Ph.D, makes the case in his new book, The Now Effect: How This Moment Can Change the Rest of Your Life, that living in the moment can lead to a happier, healthier and more fulfilling life. “The Now Effect‚ is those moments of clarity during the day when we connect to what really matters at any given time,” Goldstein said.
Research shows that how people pay attention and what they pay attention to affects how the brain grows. Sensory overload and numerous distractions from what is going on in the present moment allow the brain to go on autopilot, allowing the mind to make decisions automatically. Goldstein argues that by becoming aware of our thought processes, we have the ability to rewire how we think, stop automatic thoughts and choose to think differently. Life is decided, he said, in these spaces, or “choice points,” where we can decide how to respond to what is going on around us.
“We have the ability to retrain our subconscious mind to be more present to what‚ here right now,” he said.
In The Now Effect, Goldstein highlights several benefits of living in the present. These include focusing better at work and at home and opening up to feelings of love, hope, empathy and compassion. It also lends itself to increased emotional intelligence and the ability to relax more effectively in moments of distress. Goldstein offered the following example:
“Say you are walking down the street and in the distance you see an acquaintance. As you walk closer, you smile and wave but he doesn’t look at you and just walks by. If you are in a good mood, you may think, ‘Oh, he didn’t see me’ but if you’re anxious or depressed, you may think, ‘Is he mad at me? Did I do something wrong?’ and become insecure.”
Goldstein said that becoming aware of how our moods affect our perception of situations can help us relax and gain control over our emotions so we can alter how we react to what goes on in our lives. In addition, Goldstein said being present in the here and now can allow for greater connections, both internally and to others, and help us be more flexible in decision making and responses to people and challenges. Finally, the now effect can open us up to what is good in life.
“Our brains are naturally inclined to anxiety and negativity,” Goldstein said. “We can train our minds to focus more on the positive.”
So what keeps us from being able to live in the present?
Goldstein said that our greatest gift as humans may also be our greatest curse.
“The biggest barrier to being in the present is the same thing that sets us apart from the rest of the animal kingdom,” he said. “That’s our ability to think, reflect, formulate plans and exert free will.”
Whether we are anxiously awaiting tomorrow or fixating on what happened a year ago, many people find it hard to live in the moment because they are wondering what could or what would have happened.
“The No. 1 thing that takes us away from the present is playing the ‘what if?’ game,” he said.
In the book, Goldstein offers practical techniques to counter this kind of thinking and bring readers back to the now.
The simplest technique, he said, is to ask the questions, “Where am I starting from now? What is my body doing? Where is my mind?”
“Doing that,” said Goldstein, “widens the space between stimulus and response.”
Another method is to use what he calls present nostalgia to connect ourselves to what really matters.
“Project yourself into the future and ask yourself what the more distant you would say you’re missing in this very moment,” he said. “It’s a way of tricking your brain to think with more perspective.”
Goldstein also offers simple breathing exercises, recommending envisioning breathing in to keep calm and breathing out to release burdens. He also warns of the disconnected culture we live in. Facebook, Twitter and other social media may make us feel we are connected to others, he said, but that is only a surface connection. He recommends focusing on real relationships in the present.
Goldstein provides video demonstrations of these practical techniques accessible via Microsoft Tags throughout the book and embedded videos throughout the e-book.
He emphasized that The Now Effect is not a universal guide; the techniques can be tailored by individuals to what suits them.
“As readers go through the book, I don’t want them to swallow it whole,” he said. “I want them to use the book as a guide and see what works for them. What is most valuable is the person’s experience.”

Michael J. Gelb

Authors Michael J. Gelb and Kelly Howell recently released Brain Power: Improve Your Mind As You Age, a book that attempts to demystify the long-standing belief that memory declines with age and offers simple tricks and techniques to improve brain activity and enhance overall mental well-being.

Gelb, who leads seminars around the world on the subject, has written 12 books, including How to Think Like Leonardo da Vinci: Seven Steps to Genius Every Day and Innovate Like Edison: The Five-Step System for Breakthrough Business Success. He has won a number of awards, including the Brain Trust Charity’s “Brain of the Year” award. A former professional juggler, Gelb once performed with The Rolling Stones and Bob Dylan.

We spoke with Gelb about their new book, the biggest misconception people have about memory and aging and the different methods people can use to increase their mental acuity.

Why did you decide to write this book?

I wrote it for two reasons. One is because there are tens of millions of baby boomers who need to read it—the book provides simple lifestyle and attitude changes people can make so they can live happier and more fulfilling lives. There’s a personal reason, too. I’m approaching 60 myself, so I’m at an age where I’m thinking about my memory and mental well-being.

Why were you a good person to co-author it?

I have been passionately studying the mind and how to develop it for a very long time. And I don’t just study it theoretically; I put the techniques I talk about to practice in my everyday life. At my age, I’m a good candidate to try them out. I also lecture all over the world and see them work in the people in the audiences.  I’ve also closely studied some of the greatest minds in history, including Leonardo da Vinci and Thomas Edison, when writing my books.

What kind of research went into writing the book?

I studied a variety of research to see what the average person can do as they get older to strengthen their memory. I interviewed experts in the field, including physicians, gerontologists and neuroscientists. My goal was to discover what simple, research-validated techniques there are to improve our mental well-being.

What is the biggest misconception people have about memory?

Most people think that their memory is doomed to decline and they are destined to forget everything when they get older. That’s totally absurd. Even when people are young, if they forget something they say, “Oh, I’m having a senior moment.” But ask any elementary school teacher; kids forget things all the time. They don’t dwell on it, though. You never hear them say, “I’m having a junior moment.” They just move on with their day. It’s when people start commiserating with each other that they’re getting older and are forgetting everything—they begin to self-hypnotize and they actually do start forgetting things.

What are some things people can do to improve memory in the long run?

Exercise is key. Getting the blood pumping to deliver oxygen to the brain helps improve mental activity. Weight training and tai chi both improve posture, strengthen the ligaments and muscles and strengthen the immune system. Practicing your balance also helps. Try standing on one leg or a balance board. It’s important to keep strengthening and nurturing your balance.

What are some quick tips and techniques people can do every day?

The most important thing people can do is learn something new every day for just 15 minutes. Get out of your habitual rut and do something different. This could be reading a book, learning about a new subject, having a lively conversation, going to a museum or playing a brain game. It should be challenging and stimulate your mind. Another technique is to use your non-dominant hand for 15 minutes.

What would you say is your favorite tip?

One of the best reactions I get from people who hear me speak is when I tell them to take a daily dose of GFH—that’s gratitude, forgiveness and humor. These are really simple things that anecdotal wisdom tells us is good for us, but now there is scientific backing that validate their benefits.

At what age should people start actively working to improve their memory?

I recommend doing these things if you want to maintain mental acuity at any age. It’s flat-out common sense for living a happy and fulfilling life. It’s never too early to start. However, as you get older, your margin of error declines. In your twenties, you can get away with abusing your body, but that gets harder in your forties and even harder in your fifties. So as you get older, it’s something you should think about more and more.

Did you come across any controversy in the scientific community on these subjects as you conducted research for the book?

One neuroscientist argued that we do lose brain cells as we get older. And I don’t dispute that. However, we both came to the agreement that it is not so much the number of brain cells we have but how we use them. The goal is to use them often and extensively.

For more information, visit 

www.michaelgelb.com. 

PHOTO BY Dmitry Gudkov

New York City resident Susi Wunsch runs the bicycling blog velojoy.com, where she writes about the latest biking news, features new bike accessories and shares her experiences as a cyclist in the city. We recently spoke with her about her site, practical tips for riding in the city and ways to get more women involved in biking.

How did you get started with your blog?

Well, I’ve been very enthusiastic about bicycling for the past decade. I also have a background in freelance writing and marketing. I started velojoy in May 2010 to be more oriented toward road cycling, because that is where I began.

Not long after that, I got my first commuter bike and started riding in the bike lanes of New York City. There were so many interesting facets in what was starting to happen with cycling in the city at that time; more people were embracing cycling as a form of transportation and commuting. So the blog then became what it is now—a site devoted to city cycling—in the fall of 2010.

How did you come up with the name?

Velo is a word for bike. It’s probably more recognized in Europe than it is in the United States. If you put that together with ‘joy,’ that perfectly expresses what the blog is about.

What are some of the issues you address on velojoy?

We want to help people consider cycling as a form of transportation and perhaps demystify it. We know based on studies that many people would like to bike more but are hesitant because of safety concerns. This is an obvious issue in a city with tons of traffic, but we want to show people that there are steps they can take to ensure a safe commute.

One of the key issues we’re interested in is the considerable imbalance in the numbers of men and women who ride in the city. That ratio is about three to one. In the United States this is not unusual, but in many parts of Europe, it’s quite unusual. So another goal we have is to particularly get women to consider bicycling.

What are some of the reasons for the difference in the numbers of male and female riders in the city?

Studies show that women have more reservations about riding for safety reasons than men. But also, in a city that’s as image-conscious as New York, we find many women have practical concerns—perhaps having one’s hairdo messed up by a helmet or perspiring on the way to work. We’re interested in having people recognize that these barriers, in the end, are not unlike the barriers you face when you’re getting on the subway. On a summer day, you take the train and it’s going to be really hot, then really cold, then hot again. There are things you can plan for, and in that way cycling can be as normal a part of your day and transportation as any other option.

What do you recommend for people who have safety concerns or are worried about their appearance?

There are some great classes offered here in the city. Bike New York, for example, offers free classes to learn about safety and road skills and ways to make commuting more comfortable and efficient. I myself got a lot out of the Commuting 101 class. We are also so fortunate to have an always improving infrastructure here in the city.

As far as appearance, there are endless amounts of accessories out there to address every need. If your pants are floppy and you don’t want to get them caught in your bicycle chain, Brooks makes beautiful leather straps. If you have a lot of stuff to carry—extra clothes, a laptop, a briefcase—there are panniers that you put on a bike rack that are waterproof and can fit everything you need. There are ways to illuminate and stay safe after dark, both in terms of bicycle lights and apparel. It used to be that the only option available was a bright orange safety vest, but now major brands like Vespertine and Angella Mackey design clothing that helps you stay illuminated during the night in a way that’s really attractive.

What would you say to people who may never have considered biking to convince them to give it a try?

Bicycling is really such a great pleasure. It offers a different point of view of the city. You’re higher, moving through space and encountering the outdoors in an entirely different way. It’s also a good way to stay healthy and fit, and reduces pollution, so it’s great for the environment. It’s really a win-win and makes the city as a whole a more enjoyable place.

Class at Rebecca School, which teaches children with autism. Photo courtesy of Rebecca School

Autism now affects one in 88 children in the United States, according to a recent study released by the Centers for Disease Control and Prevention last month. That’s a 23 percent increase over the last two years and a 78 percent increase in the last decade.

Doctors and experts agree that this staggering jump may bring feelings of fear and confusion to an already little understood disorder.

The cause of autism, a neurological developmental disorder, is still unknown, though most science currently available points to a mixture of genetic and environmental factors. Similarly, the cause of the recent increase is not fully understood; it’s unclear whether the number represents more cases or simply better detection and screening.

“The most important thing is that there are more kids who are identified with autism spectrum disorders, so we need to plan accordingly for services that address that,” said Dr. Catherine Lord, director of the Center for Autism and the Developing Brain at New York-Presbyterian/Weill Cornell and Columbia. “No matter why they’re there, they clearly exist.”

The actual diagnosis of autism can be just as confusing.

The three most common disorders on the autism spectrum are autism, Asperger’s syndrome and pervasive developmental disorder not otherwise specified (PDD NOS). Autism is characterized by difficulties in social interaction and verbal and nonverbal communication and repetitive behaviors.

Asperger’s syndrome is considered to be on the high end of the autism spectrum; the symptoms are less severe and people with this disorder tend to preserve linguistic and cognitive development. PDD NOS is the diagnosis used to describe individuals who do not fully meet the criteria for autism or Asperger’s syndrome.

Dr. Andrew Gerber, assistant professor of clinical psychology and director of the Developmental Neuropsychology Program at Columbia University, said this last diagnosis tends to be the most difficult for parents to understand because it does not seem to be defined.

“It can be terribly confusing,” he said, “because it could mean so many different things.”

However, Gerber emphasizes that the focus should not be on the diagnosis but on the individual needs of the child.

“The optimal model of care is to focus on a description of your child’s strengths and weaknesses and what we can do to bolster the child’s strengths and address his or her weaknesses,” he said.

The diagnosis is important, however, to help families get the services they are entitled to.

While it varies from state to state, children in New York with PDD NOS are entitled to the same services as those with other disorders on the autism spectrum, though they may be entitled to fewer hours of service. These include early intervention for children under 3, which can consist of at-home educational treatments and occupational, language and speech therapy. When kids get older, they are eligible for special preschools, which are run by both for-profit and nonprofit agencies.

All school-aged children are entitled to “free and appropriate” public education, according to the federal Individuals with Disabilities Education Act.

Insurance companies may also pay for some services like speech, language and behavioral therapy, as well.

Children and adults with PDD NOS are treated similarly to those with other disorders on the autism spectrum. The most well-studied method of treatment is applied behavioral analysis, which relies on intensive behavioral intervention and teaches targeted skills and behaviors through positive reinforcement.

“It encompasses a lot of different techniques, but they all involve the idea that you learn to do things in a certain situation by recognizing the signs that now is a good time to act in a certain way, then you are rewarded for acting in that way,” Lord explained.

A perhaps lesser-known model, the developmental individual differences relationship-based model, is utilized by Rebecca School, a private day school for children with autism in Manhattan.

“We focus on relationships as the foundation of learning and pay close attention to each child’s individual needs,” said Dr. Gil Tippy, the school’s clinical director.

Instead of using reinforcement, Tippy said, children learn to relate, communicate and think critically about the world through developing relationships with teachers, staff and each other.

There has been an ongoing push to change the definition of autism in the fifth edition of the Diagnostic and Statistical Manual of Mental Disorders. The new criteria is more restrictive and would combine the three subgroups of the autism spectrum into one category, requiring children to exhibit more pronounced symptoms to qualify for the diagnosis.

Some fear that these changes will reduce the number of people who are diagnosed with autism and qualify for treatment.

“The main concern that I have is that state and federal governments and health care providers will use the new severity scale to exclude those people who look like their ASD [autism spectrum disorder] is less severe,” said Tippy.

However, opposing voices say the new changes will help improve autism diagnoses.

“These redefinitions are part of a general effort to improve all diagnoses in mental health,” Lord said. “It’s not that autism was picked out specifically. The American Psychiatric Association periodically tries to look at what has been learned in the last decade or two to make the definitions more accurate.”

Joseph Goldberg

Passion Guided Harry’s Shoes Visionary
By Ashley Welch
Joseph Goldberg, whose family founded the iconic Harry’s Shoes on the Upper West Side, died last month at the age of 83.
Goldberg had been very active in the day-to-day operations of the business right until he fell ill several weeks ago.
“He visited the store four to five times a week, spent hours on the floor, in the offices and in the stockroom, greeting and meeting with vendors, staff and customers,” said Vice President William Kay Rood.
A native New Yorker, Goldberg grew up in the Bronx, where his father, Harry, opened the shoe store in the 1930s. It moved to its current location on the Upper West Side in 1975, where a standalone children’s store was later added. Goldberg began working at the store after he returned from Ohio State University.
In recent years, Goldberg handed over most of the daily operations to his son, Robert, but retained an active interest in the business.
Rood remembers him as a mentor, friend and teacher.
“He was just about everything you’d want from a man,” he said. “He was a kind, giving, caring individual.”
Robert Goldberg said his father was a man who always put his family first and taught him and his sister Randi, who is also currently on staff at Harry’s Shoes working in operations, many valuable lessons.
“He gave us principles to live our lives by that guide the ways we act and treat other people,” he said. “He inspired us to be the best we can be in every endeavor and taught us to follow our passions and value family above all else.”
Robert called his father a “true ambassador and visionary of the footwear industry.” He said Goldberg mentored other workers in their profession, many of whom credit him for their successful careers.
Goldberg was also well loved by his customers.
“He touched everyone he came into contact with,” Robert said. “The customers loved seeing him. Some of them who lived in the neighborhood when the store first moved here would stop him in the street and say hi or tell him that he sold them a pair of shoes.”
The main Harry’s Shoes store is currently expanding its footprint, from 2,800 square feet to 6,500 square feet.
According to Rood, Goldberg played a vital role in the negotiation, design and merchandising of the planned expansion.
“This is his legacy—to see that the business continues to thrive and grow after his passing,” he said.
Goldberg is survived by his wife, Eleanor; children Robert and Randi; and grandchildren Samantha, Josh, Harry and Eddy.

Though many in attendance had partaken in these traditions numerous times at Jewish weddings, they had never attended a ceremony quite like this before. No one actually got married, but it was a joyous celebration nonetheless, as the community of B’nai Jeshrun came together to commemorate the passage of marriage equality in New York State.

"This is a great celebration which we have been waiting for such a long time," said Rabbi J. Rolando Matalon. "All our hard work has finally come to fruition."

Though the synagogue has been administering same sex commitment ceremonies since 1991, New York State marriage licenses can now also be issued, with the legalization of same-sex marriage this June.

B’nai Jeshrun was at the forefront of the fight to make this a reality. Five years ago, congregants formed a Marriage Equality Hevra, a term meaning "community," to join the campaign for the passage of gay marriage as part of the synagogue’s social justice initiative. Members of the Hevra organized meetings with elected officials, attended rallies in Albany and New York City, led letter-writing campaigns and held events to bring awareness of the issue to their community and the greater New York area.

"I’d like to think in some small way we played a role in bringing about marriage equality in New York State," said Dale Bernstein, co-chair of the Hevra.

Bernstein, 56, has two sons, one who is gay and one who is straight. She said she could not believe both her children did not have the right to marry whom they wished.

"We were not going to rest until all of our LGBT family and friends had the same rights we carry," she said.

Couples like Joseph Antenson and Lawrence Gifford, an interfaith couple (Antenson is Jewish and Gifford is Episcopalian) and members of the Hevra who have been together for 18 years, now have that option. Though they are still contemplating getting married, they said they are elated that they and all future generations can wed if they wish.

Linda Golding and Diane Wondisford were also involved with B’nai Jeshrun’s plight for marriage equality. The two have been together for nine years and, in 2009, eloped in Massachusetts, where same-sex marriage has been legal for seven years.

Golding, 54, is a hospital chaplain at New York Presbyterian and Wondisford, 59, is the producing director of the Music Theatre Group, a non-profit organization based in Brooklyn.

"We already have professional standing," Golding said, "but now we have standing in a different way."

Some members of the Hevra are straight, too, including Lisa Zucker, who joked that with a husband, three children, two dogs and a mini-van, she has "no horse in the race." Yet, she said the cause was just as important to her.

"This was one of the last instances of discrimination in New York State," Zucker

said. "It was part of our responsibility as faith-based people to fight for equality."

The tone of the evening was one of joy, but many who spoke emphasized that even though marriage equality has finally been achieved in New York, there is still much work to be done, especially on the federal level.

Mark Horn, who said he has been out since 1968, said he never expected to see the passage of gay marriage in his lifetime. He joked that he is excited to plan his wedding once he finds a boyfriend and shared some of his mixed emotions.

"I’m really happy, really grateful and really sad," he said. "I’m sad for all the men I knew and loved who did not get to see this moment. But I feel blessed that I am here and that I know that love will be celebrated."