Top 10 Diet and Nutrition Resolutions

Top 10 Diet and Nutrition Resolutions
The best ways to lose weight and eat healthfully in the new year
By Kathleen M. Zelman, MPH, RD, LD

It's resolution time again, and first on your list is to lose weight and eat more healthfully. But how exactly do you go about doing that -- and how do you keep yourself from becoming a resolution dropout once Feb. 1 rolls around?

To draw up a list of the absolute best diet and nutrition resolutions, I consulted weight loss experts around the country. Here are their suggestions for some tried-and-true -- and very doable -- behavior changes that will help you lose weight.

1. Stack the odds in your favor. We all have our own particular strengths and weaknesses. Katherine Tallmadge, MA, RD, advises playing up your strengths and making a plan to avoid getting sidetracked by your weaknesses. Don't simply wish you could do better this time -- take concrete steps to ensure that you do, says Tallmadge, author of Diet Simple. For example:

* If you reach for high-calorie foods because they're convenient, make sure you have healthy alternatives available. Go grocery shopping at least weekly to stock up on wholesome foods. Keep a list so you have enough for the week.
* If you're a social eater, plan non-food events with your friends. Take walks, go sightseeing, go to a movie or take a hike.

2. Get the rest you need. Susan Moores, MS, RD, a nutrition consultant from St. Paul, Minn., is excited about recent research on the hormonal effects that sleep deprivation can have on appetite. Hers is a resolution you don't see often -- and one most people will welcome hearing.

3. Give yourself permission to be human. Anne Fletcher, MS, RD, author of the Thin for Life books, suggests a resolution that allows you to slip up without going into a slide. People who lose weight and keep it off know how to pick themselves up after they slip. Gained some weight on vacation? No problem. Just get right back into healthy eating and exercise to lose the extra pounds.

4. List the eating and exercise habits you'd like to change, and select one to work on. Don't try to change a second habit until the first one has become a habit, says Boston-based nutrition consultant Elizabeth Ward, MS, RD. A list of habits is easier to tackle than sweeping resolutions, she says. "Resolutions imply major changes that appear doable and seem downright insurmountable by two to three weeks out, largely because most people are not ready to make a change but think they should because of the New Year," says Ward, author of Healthy Foods, Healthy Kids.

5. Choose brightly colored fruits and vegetables plus the brown of whole grains. Your diet should look like a rainbow with a complement of brown, says Connie Diekman, MEd, RD, director of university nutrition at Washington University in St. Louis and the voice of the syndicated radio show Eating Right Minute
6. Practice low-calorie evening relaxation traditions. Instead of an after-work cocktail, drink a "virgin Mary" in a wine glass after a long day, suggests Dawn Jackson, RD, a weight-loss dietitian at Northwestern Memorial Hospital Wellness Institute in Chicago. Or unwind with a hot cup of herbal or no-calorie flavored tea instead of reaching for sweets.

7. Aim for lighter forkfuls. Another suggestion from Jackson, who is also a spokeswoman for the American Dietetic Association: Putting less on each fork will help you eat more slowly. This, in turn, helps you enjoy your food more -- and, ultimately, to eat less.

8. Eat when you're eating. Try not to multitask (reading, watching television, answering emails, driving) while you eat, says Jackson. Instead, sit at a table and enjoy what you are eating.

9. Escape food cravings. When cravings strike, Christine Palumbo, MBA, RD, an Allure magazine columnist, suggests trying one of the following tricks:

* Chew intensely flavored gum.
* Brush your teeth.
* Drink a large glass of water or sugar-free soda, or a cup of tea.
* Take a brisk, 5-minute walk.
* Wait 20-30 minutes. If the craving persists, satisfy it with a small portion.

10. Stop eating before you're stuffed. The time to stop eating is when you reach "5" on a hunger scale of 1-10, where 1 is famished and 10 stuffed to the gills, suggests Ellie Krieger, MS, RD, author of the upcoming book Small Changes, Big Results. Pushing your plate away at a 5 is a natural way to control portions without measuring, and it helps you cue into your body's needs.
12 More Little Changes

To add to the experts' list, I have a list of small, sustainable resolutions that -- along with the above suggestions -- should help you reach your weight loss goals:

1. Switch from higher-fat to lower-fat products. Instead of cream, use milk in your coffee.
2. No eating after 8 p.m., except when you go out for dinner.
3. Get some kind of physical activity each day, even if it's only for 20-30 minutes. No excuses.
4. Eat at least five servings a day of fruits and vegetables.
5. Start each day with a nourishing breakfast.
6. Eat only from a plate, not the bag or container.
7. Pack healthy snacks when you are on the go.
8. Watch one hour less of television each day.
9. Get a dog for companionship and to help you get daily activity.
10. Add strength training to your fitness routine at least one day a week.
11. Journal your meals at least once a day.
12. Allow yourself occasional treats, in moderation, so deprivation does not lead to a binge.

Making Them Stick

You've heard from the pros; now it's up to you. Make your own personal best list of resolutions that will help you lose weight and improve your health. Keep the list with you, as a screensaver on your computer or posted in a highly visible spot. It will serve as a motivator to help you make healthful changes each day.

Some other ways to make sure you stay with the program:

* Reward yourself. To reinforce your success, build in a reward system. Make a commitment that, for example, you get to the gym five times a week, you will treat yourself. The best treats are not food-related. Celebrate your success with a manicure, a trip to see a hot new movie, or whatever feels special to you.

* Control your surroundings. Spend time with people who support and encourage you. Stock your house with nutritious foods and throw out the empty-calorie temptations. Avoid buffets, and choose restaurants that offer healthy options.

* Seek support. Finding an exercise pal or an online diet buddy, especially one with goals similar to yours, is one of the best ways to ensure success. It's easier to get out of bed on those cold mornings when you know someone is counting on you to exercise with them. And buddies are lifesavers when you need someone to talk you off the ledge. One suggestion: Buy your buddy a pedometer, and work together to meet 10,000 steps a day.
When You Backslide

No matter how committed you are, you will occasionally overeat. Simply accept that these things happen, and get right back on track. Remember that losing weight is more like a slow and steady marathon than a sprint. Good luck, and happy New Year!

SOURCES: Katherine Tallmadge, MA, RD, columnist, The Washington Post; author, Diet Simple; spokeswoman, American Dietetic Association. Susan Moores, MS, RD, nutrition consultant; spokeswoman, American Dietetic Association, St. Paul, Minn. Anne Fletcher, MS, RD, author, Thin for Life series. Elizabeth Ward, MS, RD, nutrition consultant, author, Healthy Foods, Healthy Kids, Boston. Connie Diekman, MEd, RD, member, board of directors, American Dietetic Association; host, Eating Right Minute; director of university nutrition, Washington University, St. Louis. Dawn Jackson, RD, spokeswoman, American Dietetic Association; weight loss dietitian, Northwestern Memorial Hospital Wellness Institute, Chicago. Christine Palumbo, MBA, RD, columnist, Allure magazine; registered dietitian, Naperville, Ill. Ellie Krieger, MS, RD, author, Small Changes, Big Results.

Blissing Out: 10 Relaxation Techniques To Reduce Stress On-the-Spot

Blissing Out: 10 Relaxation Techniques To Reduce Stress On-the-Spot
If your hectic lifestyle has got you down, experts say relaxation techniques can bring you back into balance -- some in five minutes or less.
By Jenny Stamos Kovacs
Reviewed by Louise Chang, MD

The kids need a ride to school, your husband can't find his shorts, your boss has just scheduled an online meeting, and your best friend desperately needs your help -- all at the same time.

Is it any wonder that you can't find a minute for relaxation? In fact, if you're like most women, you may have even forgotten how to relax.

And while experts say that some stress is good for you -- it can sharpen your senses and your mind -- too much stress is bad for your mental and physical health. At the same time, relaxation can do wonders to restore balance in your life -- and may even reduce some of the health risks associated with stress.

WebMD talked to the experts to learn more about relaxation -- and how to attain it. What follows are 10 on-the-spot techniques you can use -- any time and almost anywhere -- to reduce the tension in your life.

1. Meditate

If you're thinking meditation means twisting your body into an uncomfortable position and uttering "oohs" and "omms" for an hour, guess again. Any repetitive action can be a source of meditation, says Herbert Benson, MD, author of The Relaxation Response anddirector emeritus, Benson-Henry Institute for Mind Body Medicine in Chestnut Hill, Massachusetts. This includes walking, swimming, painting, knitting -- any activity that helps keep your attention calmly in the present moment.

When you catch yourself thinking about your job, your relationship or your lifelong to-do list, experts say to simply let the thought escape, and bring your mind back the repetition of the activity. Try it for just 5 to 10 minutes a day and watch stress levels drop.

2. Picture Yourself Relaxed

Is your mind too talkative to meditate? Try creating a peaceful visualization, or "dreamscape." To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot, a fantasy island, that penthouse in New York City -- or something "touchable," like the feel of your favorite silk robe or cozy sweater.

The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic your daydream -- in terms of colors, sights, sounds; even touch and feel -- the more relaxation you'll experience.

3. Breathe Deeply

Feeling stressed evokes tense, shallow breathing, while calm is associated with relaxed breathing, says Michael Lee, author of Turn Stress into Bliss and founder of Phoenix Rising Yoga Therapy in Bristol, Vermont. So to turn tension into relaxation, he says, change the way you breathe.

Try this: Let out a big sigh, dropping your chest, and exhaling through gently pursed lips, says Joan Borysenko, PhD, director of Harvard's Mind-Body Clinical Programs. Now imagine your low belly, or center, as a deep, powerful place. Feel your breath coming and going as your mind stays focused there. Inhale, feeling your entire belly, sides and lower back expand. Exhale, sighing again as you drop your chest, and feeling your belly, back and sides contract. Repeat 10 times, relaxing more fully each time.

4. Look Around You

"Mindfulness is the here-and-now approach to living that makes daily life richer and more meaningful," says Claire Michaels Wheeler, MD, PhD, author of 10 Simple Solutions to Stress. It's approaching life like a child, without passing judgment on what occurs. Mindfulness means focusing on one activity at a time, so forget multi-tasking! Staying in the present-tense can help promote relaxation and provide a buffer against anxiety and depression.

Practice it by focusing on your immediate surroundings. If you're outdoors, enjoy the shape and colors of flowers, hear a bird's call or consider a tree. In the mall, look at the details of a dress in the window, examine a piece of jewelry and focus on how it's made, or window-shop for furniture, checking out every detail of pattern and style. As long as you can keep your mind focused on something in the present, stress will take a back seat.

5. Drink Hot Tea

If you're a coffee-guzzler, consider going green. Coffee raises levels of the notorious stress hormone, cortisol, while green tea offers health and beauty, says Nicholas Perricone, MD, author of 7 Secrets to Beauty, Health, and Longevity.

Chamomile tea is a traditional favorite for calming the mind and reducing stress. And black tea may be a stress-fighter, too, researchers from University College London report. Participants who drank regular black tea displayed lower levels of cortisol, and reported feeling calmer during six weeks of stressful situations than those who drank a placebo with the same amount of caffeine.

6. Show Some Love

Induce the relaxation response by cuddling your pet, giving an unexpected hug to a friend or family member, snuggling with your spouse, or talking to a friend about the good things in your lives, says psychologist Deborah Rozman, PhD, co-author of Transforming Stress. When you do, you'll be reducing your stress levels.

Why? Experts say social interaction helps your brain think better, encouraging you to see new solutions to situations that once seemed impossible, she says. Studies have also shown that physical contact -- like petting your dog or cat -- may actually help lower blood pressure and decrease stress hormones.

7. Try Self-Massage

When your muscles are tense and you've no time to visit a pro, try this simple self-massage technique from Darrin Zeer, author of Lover's Massage and Office Yoga. Relax, and travel straight to Zen-land.

* Place both hands on your shoulders and neck.
* Squeeze with your fingers and palms.
* Rub vigorously, keeping shoulders relaxed.
* Wrap one hand around the other forearm.
* Squeeze the muscles with thumb and fingers.
* Move up and down from your elbow to fingertips and back again.
* Repeat with other arm.

8. Take a Time-Out

Adults need time-outs, too. So when you sense your temper is about to erupt, Jeff Brantley, MD, author of Five Good Minutes In the Evening, suggests finding a quiet place to sit or lie down and put the stressful situation on hold. Take a few deep breaths and concentrate on releasing tension and calming your heartbeat. Quiet your mind and remember: Time is always on your side, so relax. The stress can wait.

9. Try a Musical Detour

Music can calm the heartbeat and soothe the soul, the experts say. So, when the going gets rough, take a musical stress detour by aligning your heartbeat with the slow tempo of a relaxing song. And you might want to make that a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium.

10. Take an Attitude Break

Thirty seconds is enough time to shift your heart's rhythm from stressed to relaxed, Rozman says. The way to do that: Engage your heart and your mind in positive thinking. Start by envisioning anything that triggers a positive feeling -- a vision of your child or spouse, the image of your pet, that great piece of jewelry you're saving up to buy, a memento from a vacation -- whatever it is, conjuring up the thought will help slow breathing, relax tense muscles and put a smile on your face. Rozman says that creating a positive emotional attitude can also calm and steady your heart rhythm, contributing to feelings of relaxation and peace.

SOURCES: Herbert Benson, MD, director emeritus, Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, Chestnut Hill, MA; associate professor of medicine, Harvard Medical School; author of The Relaxation Response.Benson-Henry-Institute for Mind Body Medicine: "Elicit the Relaxation Response," "The Stress Response," "The Relaxation Response," and "Mindfulness." Michael Lee, author of Turn Stress into Bliss; founder, Phoenix Rising Yoga Therapy, Bristol, VT.Joan Borysenko, PhD, co-founder of the Mind/Body Clinical Programs at Harvard Medical School's Beth Israel Deaconess Medical Center, Boston, MA; author of Saying Yes to Change. Claire Michaels Wheeler, MD, PhD; founder, Center for Mind-Body Medicine, Portland, OR; author of 10 Simple Solutions to Stress.Alice D. Domar, PhD, executive director, Domar Center for Complementary Health Care, Waltham, MA; author of Healing Mind. Nicholas Perricone, MD, adjunct professor of medicine, Michigan State University's College of Human Medicine, East Lansing, MI. Deborah Rozman, PhD, psychologist; co-founder, Institute of HeartMath, Boulder Creek, CA. Zeer, D. Office Yoga, Chronicle Books, 2000. Jeff Brantley, MD, founder/director, Mindfulness-Based Stress Reduction Program, Duke University Center for Integrative Medicine, Durham, NC; co-author of Five Good Minutes in the Evening.Steptoe A. Psychopharmacology, Jan 2007; vol 190: pp 81-89.
Reviewed on October 27, 2008

Why You’re Not Happy

Why You’re Not Happy
Six common barriers to personal happiness and fulfillment and how to overcome them.
By Annie Stuart
Reviewed by Brunilda Nazario, MD

Happiness can be a paradox: The more you reach for it, the more it seems to slip through your fingers. “Ask yourself if you’re happy, and you cease to be so,” says Darrin McMahon, PhD, author of Happiness: A History.

How could this be true? Could it be you’re looking for happiness in all the wrong places? Do you think happiness is what you get when you get what you want? Some say happiness is a little like falling in love, that you can’t make it happen. If that’s the case, then how can you become happier?

At the 2008 Happiness & Its Causes Conference in San Francisco, a wide range of people -- from scientists, doctors, and psychologists to artists, philosophers, and Tibetan Buddhists -- offered their thoughts on the topic. Here are a few of their tips for overcoming six common barriers to happiness.
Happiness Barrier No. 1: Complexity

Solution: Simplify

Schooled in Buddhist monasteries since childhood, Thupten Jinpa, PhD, knows a thing or two about the benefits of simplicity. Why do you think monks and nuns shave their heads, he asks? For one, it simplifies their lives.

A principal English translator to the Dalai Lama, Jinpa is no longer a monk. But he still holds on to some of the lifestyle's spartan values. “My family has a one-car policy,” he says, pointing out the hassles of owning more than one -- the costs, the maintenance, and the time managing the details. Multiple credit cards? They don’t create freedom or happiness, he argues -- although, these days, he might get less of an argument about that.

Modern life has elevated individual choice to the highest level, he says, but these choices come at a big price. “We often conflate quality of life with standard of life,” Jinpa says, “but after a point, the connection [between the two] disappears.”

If you simplify your life, you create more space in your day, making it possible to reflect on your life.
Happiness Barrier No. 2: A Breakneck Pace

Solution: Take a Pause

The same culture that entangles you in a web of complexity may also have you on the constant chase, Jinpa says. “That kind of tension takes a toll on your soul and your psyche.” Whether you call it meditation, silence, or prayer, taking a “pause” just a few minutes a day can help you “recharge your batteries” and make you feel happier. A good time to do this is in the morning. Without it, your life may feel out of control.

Venerable Robina Courtin, a Buddhist nun and organizer of the Happiness & Its Causes Conference, recommends spending these minutes practicing mindful meditation. “During the day, we’re completely absorbed by our senses,” she says, “so we don’t pay attention to our minds.” Sit in a quiet place and simply anchor your mind on your breathing. When your mind wanders, bring it back to your breath. Through this process, you learn to observe what your mind is saying.
Happiness Barrier No. 3: Negativity

Solution: Let go

“Your prison is nothing in comparison with the inner prison of ordinary people: the prison of attachment, the prison of anger, the prison of depression, the prison of pride.” wrote Lama Zopa Rinpoche to a California prisoner, a student of the Liberation Prison Project, which offers Buddhist teachings to people in prison.

Some might view this statement as a bit of an exaggeration. But negative, compulsive thoughts do have a quality of stickiness to them, Jinpa says. How you see things and the way you experience the world are strongly linked, making it critical to adopt a positive outlook. “You interact with the world through your senses and mind,” he says. “If you can find a way to stand at the doorway of your senses, you can have a say in how you experience the world.”

In our culture, though, we take it as natural that people are angry, depressed, or dejected, Courtin says. “No wonder we get depressed -- it’s a depressing world view. It says you can’t do anything about it.” If you believe your abusive boss, father, or partner is the main cause of your suffering, for example, then you’ve tied your own hands and risk becoming imprisoned by toxic thoughts.

The Buddhist view, by contrast, is that happiness is what you get when you give up a neurotic state of mind, Courtin says. It’s empowering, she says, because knowing you can change it gives you the courage to look inside, pay attention, and take responsibility for your thoughts. Rather than judging negative thoughts, Courtin advises observing them with compassion. Then ask yourself, “What can I do about this?”

Techniques like mindful meditation can help with this, but may not be for everyone, especially those experiencing severe depression, says Philippe R. Goldin, PhD, research associate in the department of psychology at Stanford University.

But there are other simple steps you can take to counteract negativity and enhance your happiness. Practicing gratitude is one. People appear to have a certain set point for happiness, a range that’s influenced by genetics. But those who regularly practice gratitude can enhance this set point by as much as 25%, reports Robert Emmons, PhD in his book, Thanks!: How Practicing Gratitude Can Make You Happier. Through his research, Emmons found that people who kept gratitude journals felt better about their lives, exercised more, and were more optimistic.
Happiness Barrier No. 4: Despair

Solution: Stay hopeful

Did a parent attempt to protect you as a child by saying, “Don’t get your hopes up”? There’s no evidence that hope is hurtful, says David B. Feldman, PhD, assistant professor of counseling psychology at Santa Clara University in California. Instead, hope can greatly enhance happiness in people.
Happiness Barrier No. 4: Despair continued...

But genuine hope isn’t a yellow smiley face or the denial of death at the bedside of a loved one in hospice, says Feldman, who’s pursued research and clinical work addressing the question: “How do people maintain hope and meaning in the face of adversity?

Three components are essential for hope to thrive, Feldman says. They are having goals, as well as a plan and the motivation to achieve them. “Those who succeed don’t internalize the blame game, either internally or externally,” he says, “They ask, ‘what now?’”

In addition to reaching goals, these people perform better in sports and school, Feldman says. They have a greater tolerance for pain. They use health-promoting behaviors. They also have a lower risk for depression, anxiety, and heart disease.

Feldman advises setting personally meaningful goals and checking to see where your hope falters -- is it with the plan or the motivation? Allow yourself to daydream, he says. It’s a wonderful source of hope and, therefore, happiness.
Happiness Barrier No. 5: Suppressing sadness

Solution: Feel the real

Having a positive outlook doesn’t mean you never allow yourself to feel sadness. The parents who try to protect their children from dashed hopes -- or any kind of sadness -- may actually produce the opposite effect than is intended, says James R. Doty, MD, director of the Center for Compassion and Altruism Research and Education at Stanford University. Some suffering, he says, makes you a whole person and allows you to acclimate and move forward in your life. Doty speaks from experience. He had an alcoholic father and invalid mother. He lived on public assistance for much of his youth.

“Happiness is not the absence of sadness,” says David Spiegel, MD, medical director of the Center for Integrative Medicine at Stanford University School of Medicine. It is not a stiff upper lip or the pop psychology mantra, intoning “always stay upbeat” in the face of cancer. “Phony happiness is not good.” By suppressing sadness, you suppress other, more positive emotions, as well, he says, so people who try to suppress emotions actually become more anxious and depressed.

By finding outlets for sadness and frustration, you gain some measure of control, Spiegel says. Using others as a sounding board -- not as a toxic dumping ground -- can help convert generalized anxiety and depression into targeted feelings you can address with specific solutions.
Happiness Barrier No. 6: Navel-gazing

Solution: Connect with others

How important are social networks to your happiness? Perhaps even more important than you realized. A recent 20-year study of more than 4,000 people showed that happiness is influenced not just by your immediate friends and family. The happiness of a friend of a friend of a friend -- someone you’ve never even met -- can also influence your happiness. It turns out that happiness can spread through social networks, like a virus.
Happiness Barrier No. 6: Navel-gazing continued...

Unfortunately, many people spend so much time by themselves navel gazing, they don’t benefit from this positive “contagion.”

The more self-absorbed you are, the more your world closes in, and the less realistic you become, all of which produces a vicious circle. “You become oblivious to the needs of others, and the world shrinks still more, making you less able to see outside yourself.” If asked, ‘Why are your problems so special?” says Jinpa, you might respond, “Because they’re mine!”

“If you have such a huge ego, you’re setting yourself up as a huge target, which can easily get hit,” Jinpa says. But using a “wide-angle lens” instead helps you see connections you wouldn’t otherwise see, such as the universality of suffering. All it may take is having a loved one diagnosed with a serious disease to realize how many people are grappling with similar challenges. Feeling joined by others on this journey provides some comfort and happiness.

The straightest path to making connections like these? Compassion and caring for others.

Even primates seem to understand this, says Robert M. Sapolsky, PhD, author of Why Zebras Don’t Get Ulcers and research associate with the Institute of Primate Research at the National Museum of Kenya. Primates that groom each other after a stressful event experience a reduction in blood pressure. The clincher? Grooming others has a greater impact than getting groomed, says Sapolsky.

Compassion engages us with others, removes isolation, builds resilience, and leads to deep fulfillment, says Doty. “Without compassion, happiness is simply short-lived pleasure.”

Tenzin Gyatso, the 14th Dalai Lama, may have said it best: “If you want others to be happy, practice compassion; if you want to be happy, practice compassion.”

SOURCES:

Happiness & Its Causes, San Francisco, Nov. 24-25, 2008.

Emmons, R. Thanks!: How Practicing Gratitude Can Make You Happier, Mariner Books, 2008.

Snyder, C. Journal of Personality and Social Psychology, April 1991; vol 60: pp 570-585.

Fowler, J. BMJ Online, Dec. 4, 2008.

WebMD Medical News: “Happiness Is Contagious."

Darrin McMahon, PhD, Ben Weider Professor of History, Florida State University.

Thupten Jinpa, PhD, principal English translator to the Dalai Lama; advisory board member, Mind and Life Institute, Montreal.

Venerable Robina Courtin, executive director, Liberation Prison Project; organizer, Happiness & Its Causes San Francisco.

Philippe R. Goldin, PhD, research associate, department of Psychology, Stanford University, Palo Alto, Calif.

David B. Feldman, PhD, assistant professor of counseling psychology, Santa Clara University, Calif.

James R. Doty, MD, clinical professor, department of neurosurgery; director, Center for Compassion and Altruism Research and Education at Stanford University, Palo Alto, Calif.

David Spiegel, MD, professor, department of psychiatry and behavioral sciences; medical director, Center for Integrative Medicine, Stanford University School of Medicine, Palo Alto, Calif.

Robert M. Sapolsky, PhD, professor, department of biology, Stanford University, Palo Alto, Calif; research associate; Institute of Primate Research, National Museum of Kenya.
Reviewed on December 30, 2008