Month: October 2015

Categories
Nosh

Can A Meatless Diet Really Change Your Health?

I have to confess right from the start that I do not eat meat of any kind. I’ve been vegan/vegetarian on and off for most of my life, and right now I consider myself to be a selective vegetarian. My diet is primarily vegan, but I add the occasional egg or cheese ingredient if I know and approve of exactly where it was sourced. My choice to eat a plant-based diet is primarily ethical, but I also love the health benefits.
Most of the people I meet are intrigued by what they consider to be a restricted diet of vegetables and grains, and then they express their unwavering conviction to eating cheese and hamburgers. Change is hard enough for most people, but giving up the things we derive pleasure from is even harder.
In case you’re unclear, vegans don’t eat, use or wear any animal products. Vegetarians basically don’t eat meat. Both vegans and vegetarians make this lifestyle choice based on ethics, health, and even religious reasons. Eating a primarily vegetarian diet has had an upswing in recent years with 9 million U.S. adults maintaining a vegetarian diet as of 2012 according to the Vegan Outreach website. They also reported an increase in veganism based on Google trends and increased search results for the term “veganism 2013”.
There is a significant amount of research supporting the health benefits of a plant based diet including cancer prevention and reduced cardiac related illnesses according to CancerresearchUK.org. Heart disease kills 600,000 people every year, and Cancer is the #2 cause of death among Americans with 30% of those cancers being diet related. More specifically research shows that eating too much red meat can increase the risk of specific types of cancer including bowl and pancreatic.
Then there are the issues related to the environment including increased greenhouse gas emissions, animal welfare, and the depletion of natural resources. The toll that slaughterhouses are taking on the planet cannot be ignored and have to be factored in to anyone’s decision to eat meat or shift to a plant-based diet.
We have a funny relationship to our food in America. Even though we have access to some of the best food, and we are the most educated about health, we struggle with weight more than any other country, and we also produce the largest amount of waste. Nutrition in your body is like gas in your car yet most of us are way more concerned with the quality of gas we use to fill up our car engines than we are with what food we put in our systems. Food is also a great source of pleasure, and it can even be addictive in the same way a drug would be.
So is a plant-based diet the way to go? Can we feel fulfilled and satisfied if we eliminate meat from our diets? Are we willing to compromise our own pleasure seeking behaviors for the earth?

Pros and Cons

Clearly the statistics show that eating a primarily vegetarian diet is an all around good choice. It’s better for your health, prevents disease, and helps reduce the impact modern day agriculture has on the environment. Becoming vegan or vegetarian also opens up a whole new world of possibility. New foods, recipes and even friends develop when you embark on this new relationship to food. Moving to a plant-based diet is also great for your mental health because it taps into a sense of compassion and empathy for other living beings, and it also generates a new sense of awareness around important issues related to sustainability and ecology.
The downside of becoming vegan or vegetarian would primarily be related to the change in lifestyle it might require. While there are more and more vegetarian options on most menus, finding something suitable and satisfying can be difficult particularly if you are used to eating rich (and often addictive) foods. It also requires more advance preparation since plant-based food is often made fresh and eaten immediately. Fast food and quick grab items frequently contain meat products so cooking and preparing your own food would become a bigger part of your lifestyle.
There are some theories that certain body types need meat for optimal functioning. The jury is out on this simply because there are too many factors to consider and the coin can continuously be flipped in favor of a vegetable centric versus meat centric diet. Whether you’re an athlete, suffer with anemia, or simply feel sluggish when you don’t have “protein”, it’s always best to consult a professional for the best dietary needs for you personally.

Fit or Flop

Putting any specific health requirements aside eating a plant-based diet is definitely a fit. Even if you shift to eating a vegetarian meal one to two times a week you would be vastly improving both your physical and mental wellbeing. Testing the waters of vegetarianism can be a slow process or it can be an occasional change you make as part of a cleanse or weight loss program. As with any change, gradual transformation is most sustainable so don’t over-commit and start slow. The Meatless Monday website is a great place to start a weekly commitment to a plant-based diet.

Categories
Sweat

What Every Woman Needs to Know About the BRCA-1 and BRCA-2 Mutations

In 2013, Angelina Jolie Pitt brought the BRCA-1 and BRCA-2 mutations to our attention. After testing positive for BRCA-1, she opted to publicly reveal her decision to undergo a double-mastectomy in an op/ed piece for the New York Times.

Just two years later, Jolie Pitt wrote about another huge choice: she elected to have her ovaries and fallopian tubes removed, sending her body immediately into menopause.

Both were major decisions. Both deserve to be discussed. We need to talk about what these mutations are and why it all matters.

October is Breast Cancer Awareness Month. In September, we recognized the quiet, yet deadliest gynecologic cancer with Ovarian Cancer Awareness Month. When it comes to cancer, it’s always best to be on the offensive attack—and prevention is your most powerful tactic. Knowing your options is your greatest weapon.

That’s why I was glad to see Angelina Jolie chose to publicize her personal health for better public health. That’s why I think it’s so important to take a look at the BRCA-1 and BRCA-2 mutations, especially if you never really have.

Here’s what absolutely every woman should know about the genes and their implications.

BRCA-1 and BRCA-2 are important genes. These genes produce proteins that suppress tumor growth by helping to fix damaged DNA. Mutations to either of these two genes increase your risk of breast cancer and ovarian cancer. If the proteins produced by the BRCA-1 and BRCA-2 do not function properly, damaged DNA won’t be fixed, and cells are more likely to change again in a way that evolves into cancer.

A BRCA-1 or BRCA-2 mutation increases cancer risk dramatically. A woman’s lifetime risk of developing breast cancer and ovarian cancer is 12 percent and 1.3 percent respectively. If a woman inherits a BRCA-1 mutation? That risk jumps to 55-65 percent for breast cancer and 39 percent for ovarian cancer. If a woman has a BRCA-2 mutation, risk rises to 45 percent and 11-17 percent respectively. This excludes other risk factors that may be present, like family history, which can also bump or slash those odds.

A DNA test can determine if you have a BRCA-1 or BRCA-2 mutation. In order to check your risk, it’s usually just a blood test or a saliva sample, and you should get results back in about four weeks. Consider getting tested if someone else in your family has the BRCA-1 or 2 mutation, you have already had breast cancer and you’re under age 45, a family member under age 50 has had breast cancer, a family member has had ovarian cancer, or you’re of Ashkenazi Jewish descent. For a larger list of who should and shouldn’t be tested, check out Susan G. Komen. And definitely talk to your doc.

If you test positive for either mutation, you can weigh your options. Knowledge is power. If you have a BRCA-1 or 2 mutation, you’ll want to know all your options for cancer prevention. Doctors might recommend more frequent screenings, or monitor your CA-125 levels (a biomarker for ovarian cancer), and can discuss prophylactic (a.k.a. preventative) surgeries like Angelina Jolie’s to reduce your risk of developing breast or ovarian cancer by up to 90 percent in some cases.

A genetic counselor can help you make key decisions. Figuring out whether or not to have a mastectomy or remove your ovaries aren’t exactly easy choices, so genetic counseling can be helpful in breaking down your options. In fact, before you even decide to have a DNA test done for BRCA-1 and BRCA-2, a genetic counselor can help determine if you’re an appropriate candidate to be screened. Because sometimes screening can produce needless worry, and it causes more harm than good.

If you’re at high risk for the mutations, though, and you do opt for the test, it can also help other family members if it comes back positive. First-degree relatives (mom, sister, daughter) carry a roughly 50 percent chance of having the same BRCA-1 or BRCA-2 mutation. So, again, knowledge is power.

And of course, there’s more power in numbers — greater numbers of women knowing their risk for breast cancer and ovarian cancer, and knowing their options to prevent and beat it.

If you don’t know your risk, start here. The amazing breast-and-ovarian-health advocates at Bright Pink have developed the Assess Your Risk tool, which will give you a first look at your odds of developing these cancers.

It’s time to take control, ladies. It can start right this instant.

Categories
Sweat

Fall In Love With Cycling All Over Again This Season

The dog days of summer are now behind us, and autumn is here at last. With it comes shorter days, cooler temperatures, crisp air, and the changing colors of the leaves. Is there a better way to enjoy the season than on the back of a bicycle? But the fall presents some new challenges that cyclists should be aware of before hitting the road. Here are some tips to help you get the most out of those fall bike rides.

Dress Properly

The cool air of autumn may be a refreshing change from those hot summer days, but lower temperatures become even more noticeable when zipping along at higher speeds on your bike. It is always a good idea to carry a jacket with you on a fall ride, and if there is the potential for rain in the forecast, make sure it is waterproof as well. As the season rolls along, temperatures might even drop far enough to add a pair of cycling tights to your wardrobe. They will help keep your legs warm when the cold weather truly sets in.

Wear Warmer Gloves

Many cyclists wear gloves all year long, but during the fall it is important to have a pair that can provide a bit of extra warmth. Cold winds whipping past your handlebars can numb the fingers, making them less responsive. That isn’t good when you need to quickly reach for your brakes or maneuver the bike around obstacles. By keeping your hands warm you’ll also stay safer out on the road.

Allow More Time to Warm Up

The cooler temperatures of fall will feel great during your ride, but be sure to allow yourself a bit more time to warm up before attacking those big hills or cranking up the speed dramatically. Ramping up too quickly can lead to muscle strains or pulls, so be sure to give yourself a bit of extra time to truly get the blood flowing. Once you’ve got a mile or two under your belt your legs will start to loosen up, giving you the green light to increase the intensity.

Stay as Visible as Possible

With the days continuing to get shorter throughout the fall, it is important to note when the sun goes down prior to setting out on a ride. It you aren’t careful, it can be easy to get caught out after dark, creating a potentially dangerous situation. If you routinely find yourself riding later in the day, be sure your bike is equipped with lights both on the front and back. You’ll not only be able to see the road better, you’ll be more visible to traffic as well. It doesn’t hurt to wear bright, reflective clothing either, as that can make you stand out more too.

Keep Your Bike Clean

During the fall the roads can be filled with plenty of dirt, debris, and moisture. Those materials can get stuck in your chain and derailleur, causing your bike to not perform as well as it should, and potentially leading to costly repairs. Keep your chain well lubed, and don’t forget to clean your bike and its components thoroughly after each ride.

Monitor Your Tire Pressure

Before heading out on a ride be sure to check the pressure in your tires. The cooler temperatures will cause the air inside to contract, reduce the pressure substantially. This not only lowers your efficiency while riding, it can even affect the level of control you have over your bike too. Fully inflate them every time you are about to hit the road.

Watch for Obstacles on the Road

Branches, twigs, and fallen leaves are common obstacles that are routinely found on the road throughout the fall. Riders need to be aware of their surroundings at all times, and avoid running over these objects that could result in a crash. Wet leaves can be surprisingly slippery for instance, while larger branches can even cause damage to your bike. These obstacles become even more difficult to spot in low light conditions.
Despite these challenges, fall can be one of the most rewarding times of the year to go for a bike ride. Keep these tips in mind before heading out on the road, and you’ll not only stay safe, you’ll enjoy the experience that much more.

Categories
Sweat

Thinking Outside The Tissue Box For Cold And Flu Season

What if life were one big video game?
Let me rephrase that: What if the secret to achieving peak health, wellness, and happiness were to view life as one big video game?
When I first started writing this article, I wrote nearly 400 words debunking the myth that any food or nutrient could “boost” the immune system. I laughed it off as likening a glass of vitamin C–rich orange juice to a power pack in a video game: Your avatar lights up in multicolor, a fun little sound effect plays, and suddenly you’re invincible for a short period.
It doesn’t work like that. Your immune system will not instantly respond to one dose of a healthy food. If you’re waiting until flu season to arm your immune system, I hate to be the bearer of bad news, but you’re doing it wrong.
The more I read and the more I thought about this topic, though, the more I realized that it’s not that far off from a video game, after all.
(This might be a good time to mention that I am flat-out miserable at video games; my boyfriend will back me up on this one. Don’t worry if you’re not a gamer! I’m right there with you. We can still benefit from this concept.)
There are scientists who have started creating wellness programs based on looking at life like one big video game. Choose a goal or mission, arm yourself with allies, avoid the obstacles or bad guys that slow you down, and seek out the power packs that boost you up.
Are you ready to play? In three…two…one…

Your Mission

Strengthen your immune system.

Arm yourself with allies.

Normally, I’d suggest thinking of allies as social support, but for this mission they will be nutrients from foods that help your immune system.

  • Foods that contribute probiotics: yogurt with live and active cultures, kefir, kvass, kimchi, kombucha, sauerkraut, miso, tempeh, fermented or aged cheeses like Gouda and Gruyere, and sourdough
  • Prebiotics, which can be found in bananas, oats, asparagus, Jerusalem artichokes (“sunchokes”) and legumes
  • Antioxidants from foods rich in vitamin C (citrus, leafy greens, bell peppers, Brussels sprouts, strawberries, papaya), vitamin E (nuts, seeds, spinach, broccoli), and vitamin A (carrots, sweet potatoes, pumpkin, cantaloupe, squash)
  • Minerals like zinc (beans, shellfish, poultry) and selenium (Brazil nuts, barley, sardines, tuna, garlic)

Noticing a trend? A lot of these foods are fruits and vegetables, and all of them are minimally processed, whole foods. The more of these we eat, the healthier we are.

Avoid the obstacles or “bad guys.”

These are things that can actually hurt your immune system and make it harder for your body to fight off illness:

  • Smoking (or exposure to secondhand smoke)
  • Alcohol
  • Excess weight
  • Overuse or misuse of antibiotics
  • Inactivity
  • Lack of sleep
  • High blood pressure
  • Stress
  • The typical American diet (which is basically low in “allies” from above and high in refined sugar and inflammatory fats)

This is not necessarily an all-or-nothing approach. Work on gradually distancing yourself from these “bad guys,” tackling one or two at a time to keep things manageable. Each one that you conquer will leave you stronger.

Seek out power packs or “boosts.”

For this mission, boosts are activities that make it easier for your body to fight off illness. Some of these activities are simply the opposite of the obstacles above, so by avoiding the “bad guys,” you can collect little boosts along the way, too!

  • Maintaining a healthy (for you!) weight
  • Eating foods that supply plenty of “ally” nutrients from above
  • Getting seven to nine hours of sleep a night
  • Washing your hands with plain soap and water (none of that antibacterial stuff if you can avoid it)
  • Staying up to date on vaccinations and regular checkups
  • Exercising or at the very least sitting less
  • Finding ways to chill out
  • Trying a new approach to unavoidable stress

The term “immune booster” used to make me cringe, and to some extent, it still does. But even if one single dose of a nutrient or minute spent engaging in a particular activity can’t give you an immediate surge of resilience the way it might in an actual game, there’s something to be said for this approach.
Home in on your mission. Arm yourself with trustworthy allies. Skirt the clutches of the bad guys to avoid damage. Seek out power packs to recharge your health as often as possible.
What if the secret to achieve peak health, wellness, and happiness really is to view life as one big video game?

Categories
Sweat

Spice Up Your Life: 5 Ways I Added Common Kitchen Spices to My Beauty Routine

Have you noticed the trend of more and more beauty bloggers, celebrity makeup artists, and even hairdressers raving about their beauty secret – kitchen spices? The trend towards more natural beauty products was bound to change how we all use everyday spices.

If you look beyond the trends, you’ll find the same thing I have. Using spices for beauty has been around for centuries. For example, long before chemical ingredients to plump lips, cinnamon was used for fuller looking lips.

From face masks to hair treatments, everyone and their sister are using spices. I’m one of the many working to spice up my life. It wasn’t nearly as hard as I thought it would be. Now I just wonder why I waited so long!

Becoming a Kitchen Beautician

Sunnie Brook, who is a well-known makeup artist and celebrity hairdresser, said it’s important to your beauty regimen to be a kitchen beautician. The term’s stuck with me. It’s nice to know that beauty can go beyond your bathroom mirror and makeup bag.

She shows off her knowledge on Today Style as she dishes on some of her favorite spices such as thyme for oily skin, basil for blemishes, turmeric for brighter smiles, cinnamon as a hair lightener, and cayenne pepper for plump lips.

Now that I have a name for my kitchen beauty expertise, I’m able to tell my friends how to get more beautiful skin and hair with authority. When they ask what kind of expert I am, I proudly say, “I’m a kitchen beautician!”

I’ve discovered this is a growing trend. Becoming one yourself isn’t difficult. All you need is a well-stocked kitchen pantry.

Start From The Inside

I’m a firm believer that beauty starts from the inside. Dr. Joseph Mercola and herbalist Christina Suarez share that sentiment.

The first way I added kitchen spices to my regular beauty routine was to cook with them more often. Simply adding some anti-aging spices to my meals has made a difference in the look of my skin.

I often use basil, though Dr. Mercola recommends a general Italian spice blend that includes basil. The antioxidant rich spice helps protect against free radicals.

It’s easy to add basil to a variety of dishes. It’s not overpowering, so adding a few fresh leaves isn’t going to hurt. I recommend fresh for better results, but dried works well too.

Besides obvious beauty benefits, I’ve noticed spices such as thyme, coriander, and celery seeds helps boost my immune system, reduce annoying bloating from water retention, and eases seasonal allergies.

Feeling better makes you look better. Plus, the more strain on your immune system, the less healthy your skin and hair look. Start from the inside and you’re on your way to looking more beautiful.

For faster results, try taking these spices in capsule form. Always check with your doctor before starting any new supplement regimen.

Spicing Up Face Masks

Sometimes it’s good to stop using chemical-laden face masks and turn to your kitchen instead. Mixing things up with common spices I typically cook with has made a difference in my skin. My favorite mask by far uses cayenne pepper. Don’t worry, I have sensitive skin and it doesn’t bother me at all.

The mask’s recipe calls for half of a ripened avocado, one teaspoon of cayenne pepper (reduce by as much as half for sensitive skin), and one teaspoon of raw cocoa powder.

Mix the cayenne pepper and cocoa powder together before blending in the avocado. Using this mask weekly gives my skin a brighter, cleaner feel. I’ve noticed fewer acne marks and more supple skin even on days where I’ve had little sleep.

I was surprised to discover cayenne pepper boosts circulation, making my usually pale skin seem more alive.

If you’re looking for other facial masks, I’ve also used paprika and turmeric in masks. Rianna Loving provides three amazing masks, including my cayenne pepper favorite.

Beautiful Hair from the Kitchen

I love the smell of cinnamon, and when I discovered it’s great for stimulating hair growth and circulation in the scalp. I had to try it! I’ll admit, it does tingle a little, but my scalp feels better than it has in years.

It’s best to use the oil version of cinnamon or you could mix a small amount of finely ground cinnamon in with your shampoo. Francesca Fusco, a dermatologist, said she couldn’t prove the claims of hair growth, but she did say the antioxidants in the spice were great for handling inflammation and reducing any UV damage.

Cayenne pepper is also a good scalp stimulator, but I don’t recommend it for anyone with a sensitive scalp. For me, it caused redness, but for my friend, it worked as well as cinnamon.

One quick warning – cinnamon is a natural hair lightener, so use it sparingly. To double the benefits, I always mix it with honey to moisturize and stimulate the scalp.

No More Dry, Dull Skin

Face and body scrubs are expensive. I did a little research and started making my own using spices I already had in my cabinets. I’ve fallen in love with one particular body scrub.

Ground cloves and ginger are full of nutrients and ginger is well known for its antibacterial properties. I mix three tablespoons of coffee, a tablespoon of ground ginger and a tablespoon of ground cloves.

If you want a little extra exfoliating power, add in a half cup of sea salt. If you’re using this for your face, skip the sea salt, especially if you have sensitive or acne prone skin.

I keep my mixture in a plastic storage bag, put a little in my hands, and mix with water when I’m showering. My skin looks and feels amazing when I’m done.

Combat Acne Naturally

Adult acne hit me hard in my twenties. I tried every over-the-counter treatment I could find. Basil, oregano and thyme are my new best friends.

I’ve used both as a toner and the results were better than any store bought toner so far. For the thyme, I mix a 1:3 ratio of dried thyme and witch hazel. Mix it well and let it set for a day before using.

For the basil and oregano, I boil three tablespoons of crushed basil in a cup of water. Let the water cool and then strain out the leaves. The basil infused water helps reduce inflammation and kills the bacteria in my pores.

I finish my acne routine with black pepper for blackheads and turmeric for general blemishes. I mix black pepper with plain yogurt and apply as a face mask twice weekly. Just 10 minutes later, I’m able to rinse away many of my blackheads.

Turmeric is my favorite. Curcumin, the antioxidant in the spice, and anti-inflammatory properties not only fight acne, but free radicals as well. It’s my anti-aging, anti-acne treatment. I add a pinch to my nightly moisturizer and it’s made a major difference in my skin.

Stocking Up Your Kitchen

The next time you go to the grocery store or a spice shop, stock up. Adding more spices to your meals helps you from the inside out. Using them on your hair and skin will greatly change your regular beauty routine.

I’ve replaced quite a few beauty products with DIY beauty treatments us

Categories
Sweat

No Excuses: 10 Times Dwayne Johnson's Instagram Videos Got Our Butts to the Gym

10. Put in the work and “move the chains.”

The Rock posted this video of his morning workout. The star said he was sporting fake plastic chains. they look pretty real to us!

A video posted by therock (@therock) on

9. “Always make time to pop the pecs.”

While the practice of pec popping has been around for a long time, it wasn’t until the vaudeville acts of the late 19th century that it became a form of entertainment. Who knew?

A video posted by therock (@therock) on

8. “We keep it low key and intensely push (and pull) thru barriers to get better.”

If anyone knows how to stay focused, it’s The Rock. There’s no way he could keep his insanely busy schedule without some seriously strict guidelines.

A video posted by therock (@therock) on

7. “Get after it.”

According the to The Rock, it’s all about what you want. More often than not that means getting dirty, getting sweaty, and getting things done!

A video posted by therock (@therock) on

6. “Chase your greatness.”

The Rock didn’t just follow his dreams. Instead he’s done everyth
ing in his power to turn his dreams into a reality. By training routinely in the gym he’s developed the ethics of success!

A video posted by therock (@therock) on

5. Always try to be the “baddest SOB in the gym.”

Always strive to be the best. You gotta have intensity to keep up with The Rock!

A video posted by therock (@therock) on

4. Holidays are no excuse for taking a break.

For the movie “Hercules,” The Rock had to workout 6 days a week, and get to the gym at 4 a.m since he was on set all day. However, even when The Rock is not filming he actually loves going to the gym between 3 and 5 a.m.

A video posted by therock (@therock) on

3. “Focus!”

Have you ever heard the phrase “Get your head in the game” from a coach or trainer when you’re slacking? The Rock is living proof of what can be achieved when focus and concentration are applied diligently.

A video posted by therock (@therock) on

2. OK, this isn’t a video, but this image should be enough to get you moving.

A photo posted by therock (@therock) on

1. If only all gyms had puppies …

A photo posted by therock (@therock) on

Categories
Nosh

Does Milk Really Do a Body Good?

Mom made you drink a cup a day because it was “good for you.” Everywhere you turn you’re pummeled with pics of celebs with mustaches raising their glasses like some prized glass of Dom Perignon. There’s even a council to make sure that you drink 3 glasses a day of it! But what EXACTLY does milk do for you? And does it REALLY do a body good?

The scoop is….the research is mixed. Here is the list of reasons why you should/or shouldn’t drink it, so you can decide what’s best for you and your loved ones.

Pros:

Milk is high in calcium, which is important for healthy bones. Additionally, the calcium in milk is well absorbed by the digestive tract because the vitamin D and lactose found in milk help the calcium absorb. Even though lots of other foods contain calcium, milk is a particularly efficient way to obtain it. To get the same 300 milligrams of calcium that comes in a glass of milk, you’d need to eat 10 cups of spinach or 4.5 servings of broccoli. Also, milk’s calcium comes in a readily usable form. Some plant foods contain inhibitors that interfere with the body’s ability to absorb the calcium they contain.

Studies have shown that drinking milk can help regulate weight gain and may even help you to lose weight. Scientists believe there may be a correlation between low calcium and vitamin D levels and obesity. Participants of studies who increased their dairy intake to the RDA, experienced increased levels of calcium and D along with weight loss. Just be sure to remember that if you’re drinking milk for weight loss, choose low or nonfat versions.

It can help you build muscles and repair tissue. With all of the 9 essential amino acids, milk is considered a complete protein and can help you build lean muscle like nobody’s business. Also, milk is insulinogenic…meaning that it spikes your insulin. This is particularly good if you drink milk right after your workout. Ever see the ads on milk being the best workout recovery drink? This is because right after a workout you are depleted of sugar and nutrients and drinking milk with its’ insulin response helps you gobble them up, which helps you recover faster…and better.

Milk is also a good source of phosphorous, magnesium, vitamin A, vitamin D, and riboflavin (a B vitamin). A recent study reported diets of 16,000 Americans found that people who ate little dairy, took in lower levels of all sorts of nutrients, including vitamin A, riboflavin, vitamin B12, potassium and vitamin D.

Cons:

Drinking milk can lead to constipation, irritable bowel syndrome, diarrhea, allergies and eczema. Dairy contains some really allergenic proteins, such as casein. In allergic and sensitive people, it can wreak havoc on the gastrointestinal tract and as a result, cause secondary issues as well, like malnutrition and autoimmune disorders. Additionally, many people lack the enzyme to digest lactose (milk sugar). This is called lactose intolerance, and although it’s not serious or life threatening, it can send you sprinting to the bathroom with bloating, gas, and diarrhea.

Unless you’re drinking organic milk, it may contain the antibiotics given to the cow while it is lactating. Studies have shown that humans absorb the antibiotics and this can cause harmful bacteria to become more resistant to these antibiotics. This makes the antibiotics ineffective at killing the bacteria. Suddenly that minor, easily cleared ear infection aint so easy to cure.

Even though drinking milk every day helps ward off osteoporosis, a small group of researchers recently found that drinking too much milk can actually contribute to calcium loss. They found that the high amount of protein in milk thins blood and tissue, causing it to become acidic. In order to neutralize the acidity, the body draws out calcium from bones. As a result, the more milk you consume, the more calcium you need to process the protein intake. As with everything, moderation is key and the suggested daily amount of 500 to 700 milligrams is still thought to be good for your bones.

Organic cows are often milked while pregnant, producing milk that’s full of hormones. Astoundingly, the average glass of milk can have up to 60 different hormones in it. These are anabolic hormones, which means that they help you to grow. But not all growth is good. You don’t want to grow cancer cells and you certainly don’t want to grow big tummies.

It can give you pimples and make your skin look like crap. Milk not only increases your body’s production of insulin but is also linked with higher levels of an insulin like growth factor (IGF-1), which is linked to acne. The evidence is not exact, but if you’re having problems clearing up your breakouts, milk may be the culprit.

Categories
Sweat

Disorganized? Get Your Act Together to Lose Weight

Papers strewn everywhere. Beds not made. Dishes in the sink awaiting washing. Desk a mess. If this is your life, you may find it difficult to get your act together to lose weight. Why? Because being disorganized in one part of your life often means you don’t have your act together in other areas either. Here are three simple tips to help you get your act together and lose weight.

Why does it even matter?

Weight loss isn’t easy. It takes planning, a degree of organization, and a sense of staying in control of your eating habits. For people that struggle with organization, getting everything in line to lose weight is often overwhelming.

Think about it.

To effectively lose weight you have to plan meals, organize your grocery shopping trips, get your family on board, find time to exercise, manage your emotional eating habits, and stick with it all long enough to reach your goal weight. That’s not always easy.

Learning to be more organized in your everyday life will spill over into being more organized in your efforts to lose weight. If you’ve tried many times to lose weight without success, perhaps you need to spend some time getting more organized in preparation for another weight loss attempt.

The key to getting more organized is breaking big tasks into smaller pieces. A website that I enjoy is FlyLady. She recommends starting your path to a cleaner and more organized home by simply polishing your sink. From there, you gradually work into cleaning and organizing every room of your home.

Here are my favorite ways to get more organized and prepare yourself for a successful weight loss experience.

1. Map Out Your Day

A map helps you get from one place to another. Or at least it is supposed to unless you can’t read a map or your phone map gets your lost. In any case, mapping out your day is like giving yourself a daily direction to keep your life on track and get more done.

Start in the morning and think through your daily routine. Write down the things you do that never change like getting ready for work, driving to work, getting kids off to school, or taking time to catch up on your favorite Internet sites. Even though your day-to-day schedule changes slightly, there are always benchmark activities that consistently take place.

I like to use these benchmarks as a way to organize my day. For example, if I know some of the kids need to be at an activity at 2:00 p.m., I do not plan on cooking dinner or exercising during that time.

Once you have your daily routine basically mapped out, look for times when you can fit in meal planning, grocery shopping, exercise, or meditation time.

2. Clean Your House

My husband cannot start a new project until things are in order. Starting your weight loss effort with a clean house can serve you well in a couple of different ways.

A. You can get rid of unwanted clothes, food, and accessories.

B. You start your weight loss effort on the right food with everything in its place.

C. You can easily see what foods you need to stock up on, what kitchen tools you may need to purchase, and whether you have needed exercise equipment.

When I did this exercise, I realized I already had weights, resistance bands, an aerobic step, and some DVDs stored away and gathering dust.

3. Deal With Mental Clutter

Mentally cluttering thoughts are those that stand in your way from losing weight. In their book, “Get Your Mind Out of the Clutter,” authors Brenda Avadian and Eric Riddle share that physical and mental clutter can hinder you from achieving what you want in life.

There are several ways you can try and clear your mind in preparation for losing weight. One of my favorite techniques is simply taking a long walk. I bring along a little notebook and jot things down that are bothering me. By the time I’m done walking, I feel refreshed, focused, and realize that the things I’m worrying about don’t have to stand in my way.

Other good techniques for clearing your mind includes meditation or prayer, joining a support group, journaling your thoughts, and setting aside a specific time of day for self analysis.

Categories
Wellbeing

How Angelina Jolie Caused An Increase In Breast Cancer Surgeries for Men

When Angelina Jolie found out that she carried a gene that increased her risk of developing breast cancer–the same disease that killed her mother—he did something that shocked a lot of people: she had a double mastectomy, removing both breasts, neither of which was affected by cancer. For most women, the decision to have that kind of surgery is a private one, kept between the patient, her doctors, and her family.
But Angelina Jolie isn’t “most women” and she went public, doing interviews, writing op-eds, and openly discussing what she did and why. The result was what many have called the “Angelina effect”: dramatic increases in the number of women getting genetically tested for breast cancer as well as in the number of surgeries. Interestingly, women weren’t the only ones affected by the Angelina effect. The number of men having preventive mastectomies has skyrocketed, too.
We all know that breast cancer is a devastating disease, one that kills thousands of women each year. Efforts to increase awareness and to find a cure are everywhere, from public service announcements and postage stamps with pink ribbons to walkathons and NFL players wearing pink shoes. But what most people don’t know is that one percent of breast cancers occur in men. And besides having to endure the stigma of having a “women’s disease,” men with breast cancer typically have worse outcomes than women. As a result, more and more men are making the decision to remove both breasts—even if only one has a tumor.
Removing the healthy breast along with the diseased one is called contralateral preventive mastectomy (CPM), and the rationale behind this type of aggressive treatment sounds perfectly reasonable: removing both breasts brings the risk that breast cancer will develop or recur to practically zero. It also goes a long way toward reducing patients’ fear and improving their peace of mind.
But a growing body of research is indicating that these surgeries—particularly for early-stage cancers—are expensive, involve a high risk of potentially life-threatening complications, and may not actually help. A recent study published in the Journal of the American Medical Association (JAMA) found that women with early-stage breast cancer who had breast-conserving surgery (called a lumpectomy) had an 83.2 percent survival rate at 10 years compared to 82.1 percent for those who had CPM and 79.9 percent for those who had a single mastectomy.
To be fair, even though Angelina Jolie didn’t have cancer at all, the mutation of the BRCA1 gene meant she had an 87 percent risk of developing breast cancer. For women with that genetic mutation or one in the BRCA2 gene, studies have shown that the preventive double mastectomy greatly improves life expectancy. However, 90 to 95 percent of women who get breast cancer don’t have either of those genetic mutations.
With men, the situation is a little more complicated. Because our breasts are smaller, lumpectomies aren’t very effective because removing the tumor and the surrounding tissue doesn’t leave much behind. So most men opt for the complete mastectomy. But, as with women, whether to remove the healthy breast at the same time is not an easy question.
“[F]actors like fear and anxiety of developing a secondary cancer definitely play a role,” says Ahmedin Jemal, the lead author of a study on men and breast cancer recently published in the journal JAMA Surgery. Jemal found that the percentage of men opting for double mastectomy, while small, has nearly doubled over the past decade. “This is not good news,” he wrote, “because there is no evidence for the benefit of the procedure in terms of survival and there is harm associated with it.”
The bottom line: even if you have a mutated BRCA1 or 2 gene, it’s important that you have some serious discussions with your doctor and your family and carefully weigh the risks and benefits of surgery. In some cases, it’s the right thing to do. In others, it’s not. Deciding between the two isn’t a decision you should make on your own.

Categories
Sweat

BMI Vs. Waist Circumference: Know How To Accurately Measure Your Health

For years, we’ve been trained to check out body mass index (BMI) whenever the scale goes up or down. You probably see this number scribbled on your medical chart when you go to the doctor for a physical (I do, anyway).

If you don’t, there are many handy-dandy calculators out there, so it’s not a shot in the dark for me to make this prediction: You are well aware of your “number.”

And that’s great. But as often happens, just as we’ve trained ourselves to be mindful of our BMIs, doctors and health experts have started touting waist circumference as a possible better measurement of overall health and disease risk. 

I know, I know. You just got used to BMI! Alas, the public health conversation is ever-changing–and confusing enough to cause a mind-plosion.

Does this mean you should forever let go of your BMI and start pulling out a tape measure? What’s the real difference between these two numbers? And why should you care? I’m here to break it down.

All About BMI

In case you’re not totally familiar with the concept of BMI or what it calculates, it’s been used for decades as a rough estimate of body fat based on your height and weight. Basically, it’s an educated, solidly predictable guess for most people–if you’re going to make an educated guess on a global scale, that is.

Historically, BMIs above the “normal” range are associated with higher disease risk–conditions like heart disease, hypertension, diabetes, and even certain cancers. Low BMIs are linked to conditions like infertility, anemia, and osteoporosis. So, it’s pretty important to keep your weight in the average range.

The drawback? It’s not perfect for all sets of people, because it’s based on just that: averages.

If you have a lot of muscle tone–you’re an athlete, you’re especially fit–it might appear you’re overweight because of your muscle mass. If you don’t have a lot of muscle tone–you’re elderly, you’ve been sick and lost it–BMI may undershoot your body fat.

All About Waist Circumference

Waist circumference encapsulates another idea about health that research is beginning to back up: It’s not how much you weigh, but the way you carry that weight. To get the lowdown on this trending (yet definitely verifiable) way to measure health, I asked physician and nutrition specialist Dr. Melina Jampolis to explain.

She says that visceral fat (or belly fat) is far more harmful than the fat that is simply found below the skin. This visceral fat tends to surround muscle and organs, which doesn’t exactly sound like a positive thing. “For women, you should maintain a waist size of 35 inches or less, and men should maintain a size of 40 inches or less,” Dr. Jampolis says. “Belly fat is very highly associated with disease risk.” That is, biggies like type 2 diabetes and heart disease. YIKES.

Although it’s not as convenient as BMI, properly measuring waist circumference isn’t that difficult. You can gauge yours by placing a tape measure around your middle, just above the hipbones. Breathe in, breathe out–and measure just after you release that breath.

What’s The Verdict, Man?

It’s worthwhile to know both measurements. BMI has the convenience and “good ol’ standby” factors–you can measure it at any time, basically, if you have access to a scale. But waist circumference seems to account for the many outliers that exist within the body mass index, like if you happen to be awesomely healthy and kill it in the workout room. (Go, you!)

So, I’ve hashed this out with Dr. Jampolis, and here’s my takeaway: Simpler is better. “Although there are limitations to the BMI measurement, as it does not account for bone density or frame size, it does give a range,” says Jampolis. “Aiming for a healthy BMI between 18.5 and 25 is a good goal.”

It’s a goal. But it’s a rough estimate. And at the end of the day, within reason, you’re aiming for the weight that makes you feel your best. Eat a healthy, balanced diet, and don’t freak out about numbers. There’s no one cookie-cutter weight you should be, and there’s no one definition of “healthy.” Homing in on one number, or a tiny ideal range that you hang onto for dear life, is going to lead to a lot of anxiety–which is not healthy.

If your numbers are getting out of hand, way above the healthy range, you should address your diet (of course). But otherwise, be mindful of numbers without getting too addicted to the tracking aspect. Remember your range, shoot for a middle-of-the-road BMI, live your life, and do the best you can. You’ll feel better that way.