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Healthy Relationships Wellbeing

The Psychology Of Proposals: Why We Say "I Do"

When the big news came in, we all swooned. Even the cynics and curmudgeons among us couldn’t help getting just a little bit swept up by the magic and romance of it all.
Prince Harry and Meghan Markle—the pond-crossing power couple of British royalty and American celebrity–got engaged. Engaged!
And once we heard, there was one question spilling from our collective lips: How’d he pop the question? Even the BBC jumped right to the query in its exclusive post-engagement interview with the couple: “Can we start with the proposal and the actual moment of your engagement? When did it happen? How did it happen?”

Alastair Grant/AP via ABC News

It’s not just that we’re starstruck by #Harkle, as some are Brangelina-ing the two, or are The Crown-addicted, corgi-obsessed Anglophiles.
It’s that we, as a culture, are absolutely fascinated with marriage proposals. Proposees daydream their ideal engagements, from beachside sunsets to skydive surprises. Proposers scheme their knee-dropping, including ever elaborate—and ever public—songs and dances.
But why?
Of course, the marriage proposal is a significant and singular moment in one’s relationship, if not life, marking the passage into that greater commitment of marriage (unless the partner says no, that is).
That’s an incredibly intimate moment. So why do we care how Prince Harry asked Meghan Markle to marry him? Why do some partners orchestrate flash-mobs? Why is the marriage proposal, well, such a thing?

The marriage proposal is an important ritual.

For Lisa Hoplock, PhD, it all comes down to ritual.
Currently working at the University of Manitoba, Hoplock dedicated her dissertation to the psychology of the marriage proposal and is an expert on this under-researched area. “Marriage proposals give us a sense of control and predictability,” she tells HealthyWay. “They provide a script for important life events.”
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And we all know the script thanks to its consistent appearance in popular media. As Hoplock outlines the steps, the proposer:

  1. Asks for the blessing of the proposee’s parents
  2. Makes the proposal a surprise
  3. Gets down on one knee
  4. Presents a ring
  5. And asks the proposee, “Will you marry me?”

Even Prince Harry followed the same formula, though his script had some additional elements—him being, oh, fifth in line to the Throne of England and all. We talked to the orchestrater of one of the most romantic proposals we’ve heard of, and guess what? He followed it, too—though, as you’ll see at the end of this piece, it was anything but easy.
Harry asked for the blessing of Markle’s parents. He also asked for the blessing of his grandmother, the Queen, as required under law by the UK’s Succession to the Crown Act 2013. He dropped to one knee and presented a ring—which he designed with diamonds from the collection of his late mother, Princess Diana—that jewelers have valued at up to $350,000. And before he could even finish asking the question, Markle blurted out her “Yes!”
Royalty: They’re just like us!
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Monarchy aside, they kind of are, actually. Their proposal itself was a simple and private affair, as we’d imagine a high-profile pair would want for an engagement announcement that made international headlines and sparked its own hashtag. Markle told the BBC that Harry proposed on a “cozy night” at their cottage. “We were roasting chicken. It was just an amazing surprise. It was so sweet and natural and very romantic. He got down on one knee.”

The proposal script provides guidance and communicates values.

Now, the origins of the proposal ritual as such aren’t exactly clear, but Hoplock notes that many of the individual elements are very old.
The parental blessing may have grown out of the ancient practice of the dowry, when a bride’s father gave the husband money or property upon marriage. We can find evidence for engagement rings in ancient Rome, with future brides brandishing a gold ring in the forum and a less expensive iron counterpart around the villa. The diamond ring as the go-to band, meanwhile, was the marketing brainchild of De Beers, the jewelry giant, during the Great Depression. And evoking chivalry and supplication, the genuflection expresses “subservience,” as Hoplock puts it, with the question conveying “intention.”
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But while each particular component of the marriage proposal has its meaning and symbolism, the power of the ritual is as a whole.
First, as we’ve seen, the ritual offers guidance through the proposal, a momentous, but stressful, situation “where someone might get accepted or rejected,” Hoplock says. Both actors know the scene and their parts, to continue the script metaphor—though a rejection is a plot twist, not the dramatic climax the individuals may have rehearsed. And on a broader level, Hoplock also supposes the marriage proposal ritual provides a larger sense of social continuity and stability in the “tumultuous world” we inhabit.
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Second, rituals “communicate one’s values and one’s bonds,” Hoplock explains. “They are a way to connect to other people, a way to demonstrate to others that we share these values.”
For Hoplock, the marriage proposal expresses the traditional “marriage ideal” of a committed, stable partnership founded on love and fidelity—you know, all that squishy-squashy feel-good stuff. We can even understand a proposal rejection as upholding that ideal, declined because of an unreadiness or unwillingness to make the more serious commitment marriage demands.

A good engagement story can be vital to the relationship.

We also value the engagement story itself—so much so that we actually judge the strength of a couple’s relationship based on it. A 2007 study found that “relationships were evaluated as stronger when they conformed to a traditional proposal script,” like the one described above.
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Based on the details of the proposal, friends and families deem the couple a good match with a healthy relationship when their engagement follows the traditional steps, and are more likely to support their upcoming union. “If any of the elements are lacking,” says Hoplock of the study’s results, “especially if there’s no ring, [others] might see the proposal as illegitimate. They might think that the relationship isn’t as strong, that it’s a weaker relationship, and it might not last as long or be not as sincere or they don’t actually mean it.”
The marriage proposal, then, isn’t just the performance of a ritual for a hoped-for spouse-to-be: It’s also a performance to our social network to help us secure their investment in our marriage.
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Despite the stereotype and media messages, many may be relieved to learn that the size of the ring didn’t matter for the traditional script. The study found ring size made no difference to its participants’ perceptions of the quality of the marriage proposal. It did matter, however, who was asking the question.

We still think of proposing as the guy’s job.

We may be living in a time of greater, if still insufficient, gender equality, but when it comes to marriage proposals, we’re still very conservative. With heterosexual couples, we by and large still expect the man to the do the proposing.
A 2012 study of nearly 300 undergraduate students found that about two-thirds of both women and men said they would “definitely” want the man to propose—zero percent of women said they would definitely want to propose, and zero percent of men said they would definitely want their partner to propose to them. “Given the prevalence of liberal attitudes among students at the university where data collection took place,” the authors discuss, “it is striking that so many participants held traditional preferences.”
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Striking, indeed. Over 41 percent of women and over 57 percent of men largely cited traditional gender roles for why they want the man to propose. They wanted men to propose because men are the ones who are supposed to propose—because that’s just the way it’s always been. The authors refer to this as “benevolent sexism” or the “belief that men should protect, cherish, and provide for women,” also manifested in everyday behaviors like the expectation that men should pay for dinner.
There may also be so not-so benevolent forces at play, too. Writer Miranda Popkey thinks heterosexual women face an insidious catch-22: “We’re supposed to want to get married,” she wrote, “but if we advertise that desire too loudly, we become unmarriageable.”
A quick search around the web yields countless articles for how to get him to “put a ring on it,” as Beyoncé would sing: 15 Psychological Tricks To Make Him Propose, 10 Steps to Get An Immediate Marriage Proposal From Your Boyfriend, Get a Guy to Propose Naturally Without Being Obvious. There’s even the myth of the engagement chicken, a dish so delicious, it will make a boyfriend drop down straight to one knee—much humorous speculation arose after we learned Harry proposed to Markle over such a dish.
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But if a woman dares to ask the question herself? She risks coming across as too desperate or assertive. She breaks the mold, Hoplock says of the lady-in-waiting. “It’s a minority of women who are the ones who propose,” she says. “In my studies, the women were more likely to be rejected. … It is really looked down upon … They think it would be more comfortable if the man is the one to propose.”

The Myths, Media, and Manipulations of Public Proposals

So, for better or worse, we favor traditional proposals. We also like those proposals to be private—another point for Harry. In a 2015 survey she conducted, Hoplock found that 69 percent of respondents said their ideal proposal would involve just the two of them. “Most people want a private proposal, and if they could change it, they would change it to be more private,” she tells HealthyWay.
And yet it seems we’re continually seeing bigger, showier productions of marriage proposals. On YouTube—and yes, we’ve all fallen down this rabbit-hole on YouTube—there are countless flash-mob proposals with millions of views. They’re staged in squares in Barcelona. They’re staged in Times Square, at airport arrivals from LAX to LHR. They’re staged during half-time at sports games, broadcast to cheering fans on the Jumbotron. They’re even staged at the checkout lines at IKEAs.
As flash-mobs, many of them develop in the same way. Music unexpectedly comes on—in the video above, Beyoncé’s “Single Ladies (Put a Ring On It)”—and dancers follow. Amused and intrigued by the incongruous event, a crowd forms. Seemingly out of nowhere, more and more participants join in until the proposer emerges on one knee, asking for the proposee’s hand in marriage before dozens, hundreds, sometimes even thousands of people.
The audience claps, cheers, shouts “Say yes, say yes!” The proposee dips her head. She covers her mouth. “Say yes, say yes!” It’s part of the typical proposal script, after all, for her to say yes. The crowd wants her to say yes.
We want the man to be rewarded for the grand, romantic gesture, declaring his love so widely and openly, even exposing himself to humiliation for it. We’re rooting for love.
And public proposers could be manipulating that very expectation, some think. As psychologist Glenn Wilson told the BBC of the phenomenon: “It’s possible that some men think that this will pile pressure upon her and increase the likelihood of getting a positive response, that she must think that he really loves her if he goes to this extent of trouble and trickery.”
Hoplock, for her part, thinks various media may also be contributing to the trend. “Technology allows for sharing and recording proposals” like never before, she notes, perhaps compelling some proposers and proposees to feel a viral proposal is a more memorable one.
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Proposers might also feel expected to put on an elaborate public proposal because of how they’re romanticized and celebrated in film and television—often as a daring, last-ditch effort to demonstrate to the proposee that, despite previous mistakes and shortcomings, the proposer is truly prepared to take the relationship to the next level.
But this thinking is just the stuff of fiction, says Hoplock. “People think that the proposal will save the relationship.”

Why and How Women Reject Proposals

In a sweeping review Hoplock carried out of written descriptions of proposals on online forums like Reddit, she found that the second most common reason women rejected the proposal was that the couple had broken up. “There’s a big fight, and he goes back to the ring.”
The most common reason? Women said they were too young: “They were 18 and not even thinking about marriage yet.”
Also, Hoplock has a word to the wise: Avoid proposing at malls or food courts. She’s found that they usually result in a no.
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And speaking of rejections, Hoplock had to weed out a lot of videos of proposal rejections for her research, as she discovered a number of them are actually staged for sociological research—or sometimes, incredibly, for the sheer entertainment of it.
But in the real ones, the pain and humiliation—for both parties—is very real. One aspect of Hoplock’s research focused on how women behave when rejecting a proposal from men in public. She’s found a pattern: Cortisol, the hormone released by the adrenal gland when we’re under stress, spikes during a proposal.
“The women seem to freeze in surprise at first,” Hoplock says. “But then the women would try to halt the ritual or pace in distress. The fight-or-flight response seems to occur, where they start arguing or maybe slap the partner or maybe back away from the partner before running away.”

This guy will show you how a proposal is done.

Nobody wants their marriage proposal culminating in consolation from a mascot. So what makes for the ideal proposal? “The ideal is one where the couple talks in advance,” advises Hoplock, emphasizing the importance of discussing a timeline and general expectations for what the proposal should be like. “If in doubt, propose in private with a ring and make the other person feel valued.”
That doesn’t mean it still can’t be magical, though. Take a page from Jim Fisk, director of wellness at an assisted living community in Cincinnati. “I’m a big storybook person,” he shares, recalling his Summer 2017 proposal story. “I wanted it to have meaning.”
Fisk began by observing Hoplock’s golden rule the year prior. “We had talked about it for sure,” he says. The talk gave him assurance that he and his girlfriend were on the same page, relationally speaking. It gave him a timeline: She was interested in getting engaged in 2017 but didn’t want to know when it was exactly coming. It also gave him a sense of what she wanted out of a proposal, which he was able to respect but also use to heighten the all-important surprise.
So Fisk started planning.
The blessing: He took her father out for a drink in Cincinnati and called her mother, who lives not far from where Fisk was planning to propose. That fact would help provide Fisk some cover for the surprise.
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The ring: After talking to his girlfriend about her taste in bands, Fisk asked his mother for further guidance in this department—“I didn’t really know what I was doing,” he admits. He discovered his late grandmother had left him a band studded with diamonds, which he took to a small family jeweler for some further modifications.
The setting: Longboat Key, Florida, where the two took their first vacation together. (Hoplock has found that the number one ideal proposal spot is by the water, usually on the beach, so points to Fisk.)
“[The trip] set the stage for the relationship … it got serious from then on … . It would be meaningful to come back around to where we started it all,” Fisk says. He called her boss, shared his plan, and secured a week vacation. The couple took a private sailboat tour that first trip, so he also called the operators to set up the literal vehicle for his “Will you marry me?” Guests could bring food and drink, and the drivers made for excellent photographers.

But as the day drew near, things, as they do, happened.

His girlfriend got jury duty. He had to convince her not to file another postponement in case she was called up around the time of trip, planned for mid-August. Her grandfather was ill, and her family wanted everyone to gather together out of state before he passed away—in mid-August. He talked to her sister about his plans, and the family gladly helped him reschedule the visit with the grandfather.
Then, on the Sunday just two days before they were flying off for the surprise vacation, Fisk says his girlfriend tells him she wants to take a few personal days. Beset by yet another snag, he pulls off some artful maneuvering, convincing her that they will take a proper vacation soon and that when they get back, they’ll do some earnest engagement ring shopping. He threw her off the trail.
The proposal: The following Tuesday, Fitzs reveals, to her elation, that they’re headed to Florida. His birthday is coming up, he says, and they’re overdue for a visit with her mother down there.
“My shoulders were up to my ears. She was totally relaxed.”
They arrive, get settled in, and head out to a restaurant near the dock, where the special sailboat is waiting. But Fisk has one last obstacle.
“We get there, we walk into the restaurant. She’s starving.”
“‘Oh, honey, look over there—is that the boat we took?'” he recounts to us, playing out the drama. “‘I don’t care, I’m starving. Why do you want to go over there?’ She’s kind of perturbed that I’m taking a detour from the food.”
Again, Fisk persuades her. He pretends it was a chance encounter. On cue, the boat operator fakes a cancellation and invites the couple aboard—let us photograph you for our new website, they say, and we’ll give you a free ride and even throw in some food and drink. Soon, the couple’s aboard.
They make it out into the Gulf when the photographer asks, as planned, to photograph Fitz’s girlfriend at the brow of the boat. The photographer has her do her best Titanic pose so her back is to Fisk.
“That’s when I was suppose to come up behind her on one knee. I’m standing midship, I kid you not, and it all hit me at that point. The sun is coming down, there was some music playing. It all hit me. Holy s***. It’s here. I froze up,” he remembers. “It wasn’t until the captain … took a hand and put in on my shoulder, just a nudge. I walked up and was down one knee,” her back still to him. He took her hand and explained how being in this boat with her was like coming full circle. He popped the question.
She said yes.

“I felt so relieved,” Fisk says—not just that she said yes, but that he’d overcome all the hectic hitches leading up to the big moment. “If I did this in another lifetime, a lot less moving parts would help me!” he jokes.
But we’re not so sure Fisk would actually change anything were he to do it over. He told his fiancée all the hurdles he had to jump over as they basked in the post-engagement glow—and for Fisk, the relief. When people ask them how they got engaged, they have quite the story to tell.
Roast chicken? Pshaw, Prince Harry.

Categories
Happy x Mindful Wellbeing

Everyday Stress Management Techniques That Emphasize Self-Care, Mental Health, And Physical Well-Being

“You look…stressed.”
It’s something you’ve probably heard before, whether from a well-meaning spouse, a colleague, or a concerned friend. You’ve probably had to stifle the urge to bitterly reply, “Of course I’m stressed!” After all, the only thing worse than feeling the internal tension of stress is having someone comment on it, proving once and for all that you’re not doing a good job of hiding just how stressed you are.
But again, how could you not feel stressed? In a given day you, modern women have to care for themselves, their careers, aging parents, young kids, spouses, and other loved ones. And that’s just the stress that originates close to home. There are also big-picture stressors like divisive politics, global warming, and mass shootings that leave some of us tangled up in one giant ball of tension.
And if it seems like you’re more stressed than the men in your life, you’re probably right. The American Psychological Association (APA) has found that women consistently report higher levels of stress than men. For example, 65 percent of women stress about money compared to 57 percent of men, and 56 percent of women stress about family responsibilities, whereas only 42 percent of men experience stress about the same thing.
There’s no denying that there is stress in your life. The traditional advice for dealing with stress was to just eliminate stressful situations from your day-to-day, but that’s easier said than done—especially when we have constant access to social media and are inundated with news that exposes us to stressors nonstop thanks to a 24/7 media cycle.
Because of this, it makes more sense for modern women to learn to manage stress than to try to eliminate it completely. Fortunately, there are great stress management techniques that will help you relax and have fun while letting go of the tension that stress can cause.
HealthyWay spoke with experts about the best stress management techniques that you can use to better handle your stress now—and make 2018 the year you’re not overwhelmed.
We promise it will be easy. …Don’t stress about it!

What is stress?

We talk about stress all the time, but how should we actually define it? According to the American Institute of Stress, it’s hard to define, especially because how people experience stress and what they find stressful varies widely.
An early definition of psychological stress as “the nonspecific response of the body to any demand for change” was coined in 1936, but that doesn’t exactly give us lots of information. As psychologists and others studied stress more closely, they began to view stress as “physical, mental, or emotional strain or tension.” Researchers have also found that stress is associated with feeling a lack of control. If we’re not able to control something, we find it stressful.
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So what does all that mean for modern life? Each year the APA publishes a report titled “Stress in America: Coping With Change.” The 2017 study found that 80 percent of Americans reported feeling symptoms of stress during the month prior to being surveyed, and that those symptoms included headaches, anxiety, and depression.
The report found that both personal and social problems contribute to stress. Americans also anticipate stress. Respondents said that they are likely to stress over money (62 percent), the economy (58 percent), personal health concerns (58 percent), and health problems in the family (57 percent) in the next year. Terrorism and gun violence are also sources of stress for 34 and 31 percent of Americans, respectively.
With all these topics weighing on our minds, it’s no wonder that American women feel overwhelmed and are ready to get proactive about relief.

Stress has real health impacts.

You might think of stress as a mental health concern. And while that’s certainly true (and a valid reason to take it seriously), it’s important to know that stress has a huge impact on physical health. Studies including one on biomarkers and chronic stress published in Neuroscience and Behavioral Reviews have found that stress can affect nearly all our bodies’ systems, from the immune system to metabolism and cardiovascular health.
“Chronic psychosocial stress and consequent physiological dysregulations are increasingly viewed as catalysts of accelerated aging and agitators of disease trajectories,” the study’s authors write. In short, stress can make you age faster and make you more susceptible to disease.
Another study concluded, “There [is] a significant relationship between daily stress and the occurrence of both concurrent and subsequent health problems such as flu, sore throat, headaches, and backaches.”
The same study found that some people are more vulnerable to the physical impacts of stress even if they have relatively low levels of stress in their lives.

What can stress management routines do to address its adverse impacts?

Stress can take a toll on your physical and mental health, so it’s important to try to navigate stress in a way that allows you to minimize its negative side effects.
While some of us are more resilient in the face of stress than others, at some point all of us will reach our threshold for how much stress we can tolerate,” says Marni Amsellem, PhD, a psychiatrist at Smart Health Psychology, a private practice with offices in Westchester County, New York, and Fairfield County, Connecticut.
“If we do not find a way to effectively let out our stress, our overall functioning will decline,” Amsellem says. “We will snap at little things that [do not] ordinarily affect us. If we are not checking in with ourselves and are not regularly managing stress, when we hit our breaking point, we may really have a negative reaction.”  
Having a stress management routine is a way to get ahead of stress, addressing it before it begins to have a negative impact on our sense of well-being. Since stress is constantly coming into our lives, it’s important to have a stress management routine that we practice regularly. Whatever stress management technique you choose to use, it’s important to employ it every day.
“It should be practiced as frequently as brushing our teeth—two to three times a day,” says Kelley Kitley, a licensed clinical social worker and founder of Serendipitous Psychotherapy in Chicago. “It’s a self-soothing and emotional regulation necessity.”
The good news is that more Americans are finding ways to handle their stress effectively. The “Stress in America” report found that 41 percent of respondents feel they are managing their stress better than they were 10 years ago.
So how are they doing it? It turns out there are a variety of techniques.

It’s time to get serious about self-care.

All stress management techniques are forms of self-care. You’re taking the time to connect with your feelings and nurture yourself so you can let go of tension and fear. That self-care component is more important than the specific stress management method you use, says Amsellem.
“One strategy that I find is highly effective for my patients is to carve out time each day for self-care,” she says. “What self-care is varies from individual to individual and from day to day. One day, it may mean going to a yoga class after work, another day it may mean leisure reading or catching up with an old friend. On other days it may mean going through that unruly closet in the hallway that is in a constant state of chaos and taking the time to organize it.”
The most important thing is to make sure that you’re making time for self-care daily, even when (and especially when) life gets chaotic.

Breathe the stress away.

Having a self-care routine is a great way to keep stress at bay, but it’s also important to have techniques that you can use in the moment when you are feeling overwhelmed. If you open a negative email from your boss or get a phone call with bad news, what can you do to start coping with that stress immediately?
Breathe.
“When we breathe, we are literally pausing our initial reaction,” Amsellem says. “During that time, we can compose our thoughts to help temper our automatic reactions. Breathing also helps slow down our physiological reactions in our body that can get over-activated in a crisis.”
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Taking a deep breath (or five) can slow the heart rate and stabilize blood pressure—both of which often skyrocket in stressful situations—and can help you control your physical stress response so that you can react to the situation from a place that is more mentally and emotionally aware.

Take time to unplug.

Most of us are never far from our smartphones. We text with friends and check social media obsessively, often making it the first thing we do when we wake up and the last thing we do before falling asleep. That might be contributing to our stress levels, though, so experts say that taking time away from the internet and technology is a great way to manage stress.
Some studies have found that social media use can decrease people’s ability to cope with feelings of being overwhelmed. Other studies have found that being on social media can increase chances of depression.
In addition to those issues, the blue light emitted by tablets, smartphones, and other technology can disrupt our natural sleep patterns. Since sleep is important to coping and feeling less stressed, unplugging before bed is essential.
“Getting a good night’s sleep is critical to the well-being of your mind and body. For a better night’s sleep, consider taking a tech break,” says Neil Shah, founder and director of the Stress Management Society, a U.K. nonprofit that focuses on stress management issues. “Ditch the tech at least an hour before bed.”

Get moving.

If you’re feeling stressed, exercise may be the last thing on your mind. However, moving your body can have powerful stress-busting effects. Studies have found that exercise can lower stress levels and leave you feeling better psychologically (and stronger physically). It also helps you build resilience to stress, which is great if you don’t see your life slowing down any time soon.
Scientists don’t understand exactly why exercise helps relieve stress, but common hypotheses emphasize the release of endorphins, neurotransmitters that facilitate feeling good, involved with exercise. With more endorphins flowing, you’re less likely to feel the negative effects of stress.

Reach for healthy foods.

If you’re feeling stressed, science says that you’re more likely to reach for high-fat foods and other unhealthy treats. Although people report that they reach for these foods to comfort themselves, unhealthy eating can add to your stress in the long term as you worry about the negative implications of your diet for your overall health.
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Rather than reaching for an unhealthy treat when you’re feeling stressed, choose wholesome, healthy foods like fruits, vegetables, and lean proteins. These will help keep your blood sugar stable and your emotions in check throughout the day.

Go on a mental vacation.

Remember how relaxed you felt the last time you were on a vacation without deadlines, carpools, or groceries to worry about? Tap into those feelings that next time you sense stress might overwhelm you—not by booking a flight, but by closing your eyes and visualizing a wonderful memory from that time.
“Creative visualizations are very easy and can be done at your desk or on the sofa,” Shah says. “Just slow your breathing, close your eyes, and use all of your senses to remember your last holiday: Hear it, see it, feel it, smell it, and taste it.”

Take time to find what works for you.

There are many ways to manage stress, so the key is finding what works for you. The “Stress in America” survey found that exercise, talking with friends, reading, and praying are among the most common ways that Americans relieve their stress. But if those don’t sound right for you or if you don’t feel like doing them on a particular day, you have plenty of other options.
“Everyone’s stress management routine will be different,” says Nicole Archer, PsyD, a licensed clinical psychologist in St. Petersburg, Florida. “It is important to try different methods to see what works best for you. Many find exercise to be a great stress relief. Other examples could be getting fresh air, playing with a pet, yoga, breathing exercises, mindfulness, having a cup of tea, drawing, journaling, organizing your closet, a hot bath or shower, aromatherapy, practicing positive self-talk or self-compassion. The possibilities are endless.”
If you don’t know where to start, think about what things have soothed you in the past. If you’ve always loved taking a hot bath, that might be an excellent stress management technique for you.
The key is making the time to care for yourself consistently.
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“Balance is really important,” Archer says. “Our schedules will fluctuate, but try to schedule in self-care and stress management time just like you would a meeting or class. Sometimes you may have time to get a massage; other times you may only have a few minutes to do deep breathing or listen to your favorite song on the way to work.”
If you try a few different things and still feel that you’re struggling to manage your stress, Archer suggests talking to a therapist who can help you develop a stress management routine.
“Stress is impossible to avoid in life,” she says. “We all have responsibilities, traffic, etc. that we are faced with. Since we can’t avoid stress, we must have a stress management routine so that we can better deal with stress in order to not let it interfere with our well-being, relationships, or responsibilities.”
That’s a mission we can all get behind.

Categories
Fitness Advice x Motivation Sweat

Is It Time To Ditch Your Ear Bud? The Benefits And Drawbacks Of Music During Exercise

Natasha LaBeaud Anzures forgoes listening to music during exercise. “Running without music allows me to be completely disconnected from technology and completely engaged in the terrain around me and my inner-most thoughts.”
Semena Morgan also opts for silence during her outdoor runs, as she considers it the only time of day she does not face distractions. “I’ve solved many problems out on the pavement. Music would take away from my serenity.”
But not everyone shuns music. In fact, the majority do not. According to a survey of runners around the world by Brooks Running Company, 53 percent of runners choose music as their prize accessory.
HealthyWay
Naomi Jayne is one of them. She turns to music for more than just a pump-up—she uses it to create art in her head, which she then goes on to paint. “When I am running, I always see colors in my mind that go along with the music, or each note has a certain personality to me. When I hear the note in the music, the color forms, and as I am listening to the music, I will decide upon a color palette as a result of the music that I am listening to,” she says.
Even medical professionals recommend music. Jasmine Marcus, doctor of physical therapy, says that she advises patients to listen to music when exercising to make working out more enjoyable. “I pick fast-paced songs to listen to when doing cardio on the bike or elliptical, and I encourage my patients to do the same.”
HealthyWay
These examples show the two ends of the music-while-running spectrum—but you never find many people in the middle. Since headphones popped up on heads, it has seemed that runners fall into two categories: those who must listen to music and those who consider it too much of a distraction/safety issue. Whichever group describes you, chances are you are pretty adamant about it.
So, we won’t try to sway you. Let’s just look at the benefits and drawbacks of music during exercise.

Music, the Motivator

“There is a reason why there are exercise playlists,” says Caleb Backe, a certified personal trainer. “There is a reason why … songs are formatted (or reformatted) to fit certain types of beats-per-minute patterns.”
The reason is that appropriate music increases endurance. In a study published in the Journal of Sport & Exercise Psychology, researchers found that carefully selected music can significantly increase a person’s endurance by 15 percent, as well as improve positive thinking “even when they are working out at a very high intensity—close to physical exhaustion,” according to Science Daily‘s roundup of the study.
HealthyWay
Costas I. Karageorghis, a researcher from the study, even took these findings and applied them to a race. The 2008 Sony Ericsson Run to the Beat half marathon was the first race to provide scientifically selected music along the course to keep runners’ endurance levels up. The race became popular and attracted around 19,000 runners in 2013, according to News Shopper.
Other research shows similar results. In a study published in the peer-review journal Chest, researchers put 19 participants through two “endurance walk tests, one with and one without listening to self-selected music throughout the test.” They measured, among other things, the participants’ endurance times and levels of labored breathing—”the primary symptom limiting exercise tolerance,” the study says—upon completion. The results showed that self-selected music “increased tolerance of high-intensity exercise” and reduced labored breathing at the finish line.
“Practically, the effect was modest but may represent an aid for exercise training of these patients,” they concluded.
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Aditi G. Jha, MD, agrees that music choice matters. “Most gym-goers prefer R&B to work out to, which is okay. But hard metal and too-loud music can defeat the purpose, which is to give your body a mental push and to feel good,” she says.

Watch the noise level.

You need to stay cognizant of your music noise level. Bryan Pollard, president of the nonprofit Hyperacusis Research, which funds scientific research into noise-induced pain, says any loud music can cause health issues.
“[Loud music], whether it is coming from earbuds while jogging or speakers in spin class, contributes to assorted hearing dysfunction,” he says.
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Hearing loss is a widespread health condition. Approximately 36 million Americans have it, and one in three developed their hearing loss as a result of exposure to noise, according to the American Academy of Audiology. In Europe, the number is higher—52 million people self-report hearing loss, says The European Coalition on Hearing Loss and Disability. The World Health Organization estimates that it costs Europe €178 billion each year for untreated hearing impairments, according to the coalition’s report.
How loud should you go when listening to music to not become part of these statistics? Not very high, according to the American Academy of Audiology. Noise-induced hearing loss can occur from any continued exposure to noise more than 85 decibels. To put this into perspective:

  • Normal conversations = 60 decibels
  • Dishwashers = 60 decibels
  • Alarm clocks = 80 decibels
  • MP3 players =  100 decibels at full volume—which is probably where you have the volume during a hard exercise session or during a race, where your music competes with lots of background noise

You also need to exercise caution in group fitness classes, as research shows these classes play music too loud as well. In a paper published in the Archives of Environment & Occupational Health, Australian researchers studied noise levels during 35 low-intensity and 65 high-intensity classes in 1997 to 1998, and again in 2009 to 2011. In high-intensity classes in the later time frame, decibels averaged 93.1—a level in which hearing loss can occur. In low-intensity classes, decibels dropped to 85.6, but that is still too high.
Oddly enough, the 2009–2011 teachers preferred the music for high-intensity classes to be much louder than their clients did. So beyond ear plugs, you might not have much of a say.
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Further, a study from Australia’s National Acoustic Laboratories found that the music in fitness classes reaches almost as high a level as a jet engine.
Oliver F. Adunka, MD, professor of otolaryngology and neurosurgery in the Department of Otolaryngology, Head, and Neck Surgery at The Ohio State University Wexner Medical Center, does not provide any better news. He says hearing loss is a hidden disability; most people do not even notice it is happening—and you cannot turn it back once it begins. Hearing loss occurs when hair cells start to die in your ear, and “these hair cells do not regenerate. Once they are gone, they are gone.”
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So, what preventive measures can you take? Adunka recommends keeping a lower volume in your headphones—no matter if you wear big Beats by Dre headsets or small earbuds. “Even small headsets can produce high levels of sound,” he says, noting that people who exercise for more than an hour should definitely hit the down button. He also recommends only listening to one or two songs at a high volume before taking a listening break.
Most importantly, he emphasizes, get a hearing test frequently.
HealthyWay
For group classes, Pollard advises wearing protective earmuffs or earplugs. “The problem with earplugs is that people do not wear them properly and are afforded little protection. It is best to find instructions online and practice till you get it right. If earplugs fall out, you are doing it wrong,” he says. Pollard also suggests wearing noise-canceling headphones that let you still hear the music.

The Flip Side of the Cassette

Runners who loathe music and enjoy the sound of their footsteps instead, as well as the added safety benefits, can also make their exercise experiences better.

Use the time to think.

In a Washington Post interview, Chris Friesen, director of Friesen Sport & Performance Psychology, said that running keeps your brain semi-activated and frees up lots of cognitive space.
You don’t need to listen to anything to access the extra brain availability created by your run—”Even without music,” said Friesen, “running can put you in a state of mind to solve problems and think creatively.” Without music, you can spend your runs thinking through problems you are facing, brainstorming ideas for a work project, or setting new goals—it truly is the perfect time to do so.
HealthyWay
While Friesen did note benefits of listening to some form of media during runs, he also suggested that runners forgo music and opt for mindfulness: “When your negative thoughts or worries inevitably come up when running, you can practice acknowledging them for what they are—just thoughts and feelings that our brains are programmed to generate—and train your brain to not get hooked by or fused to them and to stay longer in the present moment.”

Appreciate the sport.

In a study published in the Journal of Sport and Health Science, researchers found that listening to music and watching videos during high-intensity exercise resulted in significantly less “perceived exertion” and significantly more “dissociative focus,” or thoughts about other things. This may be good for endurance, as we’ve seen, but it also detaches you from your body’s signals.
HealthyWay

The Finish Line

If you prefer to jam out to your Spotify playlist, ensure you choose the appropriate music to keep your endurance level up; yet all the while, keep the noise level down.
On the flip side, if you choose to listen to nothing but the sweet sounds of nature, use the time to contemplate, create, or listen to your body—your brain has the space.
But whatever side you fall—pro-music or anti-music—you are working out and keeping yourself healthy. That should make you proud.

Categories
Motherhood

Parents Reveal What They Regret Most About Raising Their Children

I wish I was one of those people who could let things go.
Some things, I can. Like how my car seems to pile up with coats, books, and ten sippy cups. Other things, I cannot. Like how I don’t craft with my kids enough, especially my super artistic daughter. Or how I turn to the television as a babysitter more days than not. Or raise my voice over a glass of spilled milk (literally, it happened this week).
At night, when my precious children are tucked into bed, I sneak into their rooms and often whisper, “Mama is sorry, I’m trying, I love you so very much.” I’ll kiss them, tuck their covers, and tiptoe out, promising that tomorrow will be better. I’ll be better.
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“When we feel guilt, it is a signal that we are making a choice that is not aligned with who we want to be in the world.”
—Alexandra Solomon, PhD[/pullquote]
In many ways, I am a wonderful mother. But it’s those nagging regrets that I mull over at night. As much as I detest the weight of that guilt, part of me is happy for my parenting regrets. Wyatt Fisher, PsyD, a licensed psychologist, says, “ … having some guilt is a sign of being an effective, conscientious parent because you’re reflecting on how you’ve done and where you could have improved.”
Regrets push me to become a better parent, show my kids that mistakes are okay, and most importantly, teach them how to resolve their own regrets by modeling the path I take with my own. That’s what I’m thankful for: the teaching opportunity that regrets provide.
I think most moms and dads would concur that our parenting regrets are bountiful. But through them, we adapt and grow. “Strange as it may sound, guilt can actually be a helpful emotion when we relate to our guilt in a healthy manner,” says Alexandra Solomon, PhD, a practicing clinical psychologist and Northwestern University professor. “When we feel guilt, it is a signal that we are making a choice that is not aligned with who we want to be in the world. … We can use guilt as a motivation to course-correct.”
So, what regrets do parents have most of all when evaluating their parenting? I’m sure you can agree, regrets range from simple and light-hearted to serious game-changers. A few parents are baring it all with the regrets they’ve experienced, and their transparency is no doubt an opportunity for us to all learn.

Letting Screens Rule

Jody Fritz, a mom of two grown children, says, “I have very few regrets, but two nag me. I wished I’d significantly limited screen time and increased the amount of family responsibility through chores and yard work.”
HealthyWay
This really resonates with me. Fewer screens, more outside time and training for real life. After all, we only have 18 years to make sure our kids are ready for adulthood. Television, iPads, and the like don’t do much in the way of preparing kids for the responsibilities to come. Shadowing us through daily life and then adopting some of our responsibilities as their own do.
HealthyWay
Resolving this regret begins with, you guessed it, y-o-u. Fisher says, “… if you regret not setting better boundaries for [your kids] with technology … be sure to model healthy boundaries now with technology because actions speak louder than words.” Phones down, mom and dad—it starts with us.

Going Too Fast

It’s common these days to hear about being present—the whole “stop and smell the roses” mentality. It’s easy to say, much harder to practice. Life is fast. Our to-do lists are long. Day in and day out, our kids need us hundreds of times, and parents are run ragged trying to keep up. It’s hard to slow down and just enjoy the little things.
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Lori Heller, a mom of three, says her biggest parenting regret is not “slowing down more [and] enjoying the everyday moment.” She continues: “I’m realizing how fast it goes by. My kids are growing so fast, I feel like I missed so much by trying to be the perfect mom.” And even the “perfect moms” (the ones we see while scrolling through social media) make mistakes. Promise.
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Heller isn’t the only one with this regret. Melissa Swofford, a mom of five, shares, “Life is so busy and chaotic so much of the time—I have to stop and remind myself that I won’t get these moments back. So what if our sink is overflowing with dishes? Stop for that one second to take in what ever ‘the moment’ may entail.”

Being a Worrywart

So many parents shared that they regret allowing worry to consume them. From babies’ milestones to coughing fits to school choices to grades, worry is a natural part of parenting. But the goal is to push that worry to the backseat.
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“Choose to be led by love instead,” Tesse Struve, founder of Millennial Mom Coaching says. “When you lead with love and choose your actions from a place of love instead of fear, you will start to feel better about your choices and actions around your family.”

Prioritizing the Wrong Things

Most parents would say that their family is their number one priority, the driving force behind all they do. But do our actions really line up with our words? Not always. Daniel Reeser, a dad of two, provides a great example of what aligning our priorities really looks like. He says that he regrets “not taking enough time off work (even though I had extra time to take) after my first child was born to support mom at home more.”
The good news is that baby number two followed, and Reeser made a change: “[With my] second, I took more time off work than mom did, and it was great!”
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Gayla Duerr, a mom of four grown children, says that when she reflects back on raising her children, she “would opt for much less time sitting in bleachers and more time serving together as a family.” Sports are such a part of our culture that it’s hard to say no, especially when our kids participate alongside their friends. But I think Duerr relays an important idea. Are we trying to raise athletes or people who are ready and willing to give back to their community? Where we devote our time speaks volumes.

Not Taking Care of Myself

Heidi Duncan, a mom of one, points to the earliest days of her parenting when thinking about her regrets. “[I regret] that I didn’t address my postpartum depression earlier. It sucked the life and joy out of early motherhood.”
HealthyWay
Duncan isn’t alone: More than 600,000 women suffer from postpartum depression every year. Self-care doesn’t stop at postpartum though. Parents can’t pour from an empty cup, and as I always say, a well taken care of mom is able to take care of her family well.

Giving Social Media Power

We live in a digital age, and social media isn’t something that can be 100 percent avoided. Many parents regret how social media affects them, and Jamie Durham, a mom of four, says that she most regrets “allowing social media to dictate how I raise my kids … I felt condemned that no matter what I chose to do, I was doing it wrong according to someone.”
https://twitter.com/tracybromero/status/957484776864264193
Durham says that since identifying this, she has worked to set boundaries and focus more on knowing her own family, “[which] turns out to be the best way of knowing what they need. No article or blog post can teach me that!”


Mark Sharp, PhD, a licensed clinical psychologist, sees all too often how the influx of information affects parents. He says, “I would encourage parents to make sure they are forming their own values and acting from them rather than listening too much to the myriad of messages out there telling them how to be a good parent. Our culture is quick to judge parents, but the most important things are simple: love your kids, value them, let them know those things, and then do the best you can.”
HealthyWay
Struve affirms the steps Durham took to overcome her regret: “The first step to handling any guilt or regret over a parenting choice is to identify what you are feeling and why.” That’s exactly what Durham did. And now she balances a little social media with a lot of family knowledge.

Say goodbye to regret.

Solomon says the first step in moving past regret and the shame associated with it is to say it out loud: “Shame grows in silence, so one step toward shifting out of a place of shame is giving it voice—to your partner, to your therapist, to your trusted friend. Receiving some empathy from someone you trust can break the shame and help you move into a place of committing to making different choices.”
HealthyWay
If you’re holding on to some deep-seated regret within your parent/child relationship, make plans to get it off your chest. That momentum will empower you to revisit your values, apologize if needed, and move into a better place.
Struve recommends putting a positive spin on regret, “… sit down and write down all of the wonderful things you have done right as a parent. When you start focusing on the positive, then you can release the regret and the guilt, and move your family into a space of joy and fulfillment.”
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“There’s no such thing as a perfect parent, so each parent’s journey is to figure out how to be good enough.”
—Alexandra Solomon, PhD
[/pullquote]
And who doesn’t want more of that? This might even be an opportunity to get the kids involved. More than anyone, they’ll be able to identify what you’re doing well. According to my son, I’m “the best snuggler ever,” and my daughter told me that I’m “really good at planning fun things.” It warmed my heart to hear, and now, during my night time rounds, I’m choosing to focus more on the positive highlights of our day rather than dwelling on my missteps.
Solomon notes: “If you are beating yourself up about mistake and regrets, you are actually keeping yourself stuck. Shifting to more positive self-talk will help you find the strength you need to practice the kind of parenting you want to practice.”
So, say it with me: “I’m a really awesome parent!” Say it loud and proud because you are. You have an amazing heart brimming with love and devotion for your children. If you didn’t, you wouldn’t be evaluating your regrets and striving to grow as a parent. Solomon shares a final bit of encouragement: “Parenting stirs up every single old wound, trauma, insecurity, and fear that we have. Every. Single. One. Every parent needs to do the difficult and courageous work of figuring out what it means to be a ‘good enough parent.’ There’s no such thing as a perfect parent, so each parent’s journey is to figure out how to be good enough. Stay committed to doing your emotional work as a parent…for your sake and for your kids’ sake!”

Categories
Nutrition x Advice

To Eat Or Not To Eat: What’s The Deal With Red Meat?

If you’re someone who can truly appreciate a juicy steak or a rack of lamb, you might find yourself wondering about the pros and cons of regularly including red meat in your diet. Reports on the nutritional value of red meat are often mixed, with some sources claiming red meat has a rightful place in the average American diet while others frame red meat as a dangerous food that should be avoided at all costs.
In 2015, the World Health Organization released a study showing a link between red meat and increased cancer risk—an announcement that made major headlines in the United States, where red meat is consumed at three times the global average. Before disavowing your love of red meat, though, it’s important to examine the potential benefits and drawbacks of including it in your diet, as well as the guidelines for how much and how often red meat should be eaten.

What exactly counts as red meat?

What counts as red meat isn’t as straightforward as one might think. In general, the label “red meat” refers to meat that comes from four-legged livestock including beef, pork, veal, goat, bison, and venison. However, from a culinary perspective duck and goose are often thought of as red meat while pork and veal are considered white meat.
Pork, in particular, is ubiquitously thought of as white meat thanks to the long-running “Pork. The Other White Meat” ad campaign commissioned by the National Pork Board. Food scientists, on the other hand, are more likely to use myoglobin levels to determine whether a meat is considered red or white.

What the heck is myoglobin?

Myoglobin is a type of protein found in animals (including humans!). Myoglobin works by storing oxygen, which is then used to help fuel muscle movement. Depending on the type of animal and how often their muscles are utilized, myoglobin concentrations determine the color of their muscle tissue.
For example, a cow that stands all day and has plenty of room to move around will have a high myoglobin concentration compared to a cow that has little room to move around. Today’s lean white pork is partly a result of pigs not having any room to move around, which results in low myoglobin concentrations in their tissues.
Myoglobin concentrations are also the reason why some wild or very active birds such as duck, goose, ostrich, and emu are so dark in color and are considered red meat by food scientists as well as those in the culinary community.

A Great Source of Iron

Iron is an essential mineral responsible for transporting oxygen throughout your body. According to the National Institutes of Health (NIH), the recommended daily iron intake for menstruating women ages 19 to 50 is 18 milligrams. Pregnant women in the same age bracket need 27 milligrams of iron per day, whereas breastfeeding women only require 9 milligrams of iron daily.
If you follow a vegetarian diet or vegan diet, it is recommended that you consume double the recommended amount of iron per day. This increased need is due to the fact that plant-based iron sources (also known as non-heme iron) aren’t as easily absorbed by our bodies as iron from animal sources.
Ben Sit, a registered dietician who specializes in sports nutrition, recognizes red meat’s role in protein and iron absorption and says that it “can be an easier way to meet protein needs without as much planning since [red meat] protein sources are typically easier absorbed than vegetable proteins. This is because the vegetable protein does not have a heme group attached to the protein, which impairs its absorption. Pairing animal protein sources together with vegetable protein sources will help increase the absorption of the non-heme proteins.”
Red meat provides both a small amount of non-heme iron as well as large quantities of heme iron, which our bodies can absorb very efficiently, which is why those eating a plant-based diet should aim to increase their non-heme iron intake.

Which Meat to Eat for Maximum Iron Intake

Beef, pork, lamb, venison, and moose can contain anywhere from 0.3 to 3.8 milligrams of iron per 2½ ounce serving, giving you plenty of options the next time you’re considering foods with high levels of easily absorbable iron. Offal fans will be happy to learn that 2½ ounces of pork liver contains 13.4 milligrams of iron per serving with liver and kidney from lamb, beef, and veal following closely behind.

The Zinc Link

The recommended daily intake of zinc for women ages 19 years and older is 8 milligrams. This increases to 11 milligrams per day for pregnant women and 12 milligrams daily for those who are breastfeeding. Red meat is an excellent source of zinc, a naturally-occurring mineral needed by our bodies for a variety of functions.
Zinc is necessary for regulating immune response and, in fact, a study published in the American Journal of Clinical Nutrition concluded that individuals with inadequate zinc intake were more likely to fall ill than those with adequate levels. Zinc intake also plays an important role when treating the common cold, preventing retina and vision damage, and healing wounds by decreasing inflammation and bacterial growth.

The Best Red-Meat Sources of Zinc

According to data published by the Dietitians of Canada, a single 2½ ounce serving of beef, veal, pork, lamb, and game meat such as venison or bison can contain anywhere from 2.0 to 8.6 milligrams of zinc. Once again, offal leads the pack in terms of nutrient concentration: 2½ ounces of veal liver contains an impressive 8.4 to 8.9 milligrams of zinc—an entire day’s worth for most women.

Vitamin B12: A Crucial Nutrient

Vitamin B12, another vitamin essential to human health, is only naturally-occurring in animal products, making red meat an efficient means of getting enough of this important nutrient in your diet. Vitamin B12 plays a major role in brain development and functioning, the formation of DNA, nervous system operation, heart disease prevention, blood clotting, and the management of schizophrenia, depression, multiple sclerosis, degenerative eye disease, and many other functions indicative of overall health. The NIH guidelines recommend women ages 14 years and older consume 2.4 micrograms of B12 daily, 2.6 micrograms daily while pregnant, and 2.8 micrograms daily while breastfeeding.
Vitamin B12 is so imperative for our wellbeing that an intake limit has yet to be established by medical professionals.

Vitamin B12 and Red Meat

Red meat is chock-full of vitamin B12, so including even a very small amount of red meat in your diet will keep you well above the recommended daily intake. A 2½ ounce serving of beef or pork can contain anywhere from 0.5 to 2.7 micrograms of vitamin B12, while organ meats (specifically lamb, beef, or veal) boast as much as 66 micrograms per 2 ½ ounce serving.

So how much red meat should you be eating?

Even in light of the benefits of red meat, the American Institute for Cancer Research recommends eating no more than 18 ounces of red meat per week, including favorites such as steak, hamburgers, roasts, and pork chops. This amount is based on mounting evidence that regular consumption of red meat is linked to colorectal cancer. Based on this recommendation, it’s important to take a look at the potential ill effects that can arise from including red meat in your diet.

A Note on Saturated Fat

Red meat can be high in saturated fats, a nutrient the American Heart Association recommends you consume in quantities of no more than 13 grams per day. Saturated fats have been vilified up until recently and have historically been linked to raising LDL cholesterol levels and causing heart disease. While many dietitians and medical professionals still err on the side of caution when it comes to saturated fats, scientists are discovering that we may be wrong about our stance on saturated fat.
A recent study published in the American Journal of Clinical Nutrition, for example, concluded that a diet high in saturated fat actually lowered the levels of LDL cholesterol in some participants. While this theory is promising, the study will have to be replicated many times and with a larger group of people before it gains merit in the healthcare community.

Red Meat and Cancer: A Strong Correlation

A longitudinal study published in the Archives of Internal Medicine in 2012 examined 37,000 men and 83,000 women for 30 years, monitoring participants through self-reporting every four years on topics including red meat consumption, weight, whether they smoked at the time, and how physically active they were in hopes of shedding more light on red meat and its link to early mortality.
Of the 24,000 participants who died over the course of the study, 9,500 deaths were attributable to cancer. The final report concluded that increasing red meat consumption by even a single serving each week resulted in a 13 percent increase in risk of mortality. Further studies have shown a strong link between red meat consumption and colorectal cancer, with results showing mortality rates increased by 20 to 30 percent in meat eaters.

Red Meat and Heart Disease: A Weaker Link Than You’d Think

Heart disease has long been associated with red meat consumption although evidence to support this link isn’t as strong as you might expect. An article published in Current Atherosclerosis Reports examined current information on the topic, revealing only a slight increase in the risk of coronary artery disease in those who regularly consume red meat.
Another separate review of available data on cholesterol levels and blood pressure in relation to red meat consumption published in the American Journal of Clinical Nutrition also demonstrated a lack of evidence linking red meat consumption to increased risk of heart disease. Specifically, it was found that “consuming more than half a serving per day of red meat, which is equivalent to a 3-ounce serving three times per week, did not worsen blood pressure and blood total cholesterol, HDL, LDL and triglyceride concentrations, which are commonly screened by health-care providers.”

Animal Welfare and Nutrition Density in Red Meat

Factory farming in the United States is not only detrimental in terms of its effects on animal welfare and the environment; it can actually have a negative impact on the overall nutritional quality of the meat we consume. Red meat sourced from factory-farmed livestock has been shown to contain higher levels of saturated fat, largely due to the fact that the animals aren’t given room to move around and develop their muscles.
Red meat from free-range livestock contains higher levels of heart-healthy omega-3 fatty acids as well as higher levels of antioxidants and vitamin E.

Finding the Best Red Meat (for Your Body and Your Budget)

If at all possible, shop for red meat at a local butcher with high product turnover and a trusted reputation. Since not everyone has access to this luxury, most people find themselves buying red meat from the grocery store. If possible, buy small amounts of organic or free-range animals that have been both grass fed and grass finished (the latter can be difficult to find).
While some cuts of meat are best with plenty of marbling (such as ribeye steaks, lamb chops, and pork shoulder), other cuts of red meat are best when very lean (including tenderloin, flank steak, and brisket). Leaner cuts of meat usually benefit from a low-and-slow cooking method and should be sliced against the grain to further tenderize the meat. Look for red meat that is a bright red or pink and is uniform in color as uneven color can be a sign that the meat is past its prime.

Finding a Place for Red Meat in Your Diet

The good news is that if you enjoy eating red meat, there’s definitely room for you to include it in your diet. If you enjoy red meat in large amounts and with greater frequency, you now have the tools to make informed choices, opting for leaner cuts in smaller amounts. Choosing good-quality, smaller cuts of lean red meat whenever possible will allow you to enjoy it throughout the week without feeling deprived.

Categories
In the Kitchen Nosh

2 Guilt-Free Super Bowl Snack Recipes That Are Perfect For Game Day

Whether you’re a fan of the Philadelphia Eagles, are rooting for the Patriots, or are just going to be there for the food and advertisements, the last thing you should be worrying about at a Super Bowl party is the calories in your go-to guilty-pleasure snack. Enjoy some classic crowd-pleasers in moderation (pigs in a blanket, anyone?) and while you’re at it, try these tasty riffs on traditional fan favorites too.
Perfect party food can definitely be delicious while still scoring a nutritional touchdown!

Twice-Baked Mini Potatoes (With All Your Favorite Game-Day Fixings)

Yield: 24 miniature baked potatoes

Ingredients:

  • 24 mini potatoes (red, white, and purple potatoes all work well)
  • 1 Tbsp. olive oil
  • 2 tsp. kosher salt
  • 2 Tbsp. unsalted butter, melted
  • ¼ cup Greek yogurt
  • 2 Tbsp. sour cream
  • 5 strips of bacon, cooked until crispy and drained of excess fat
  • 10 oz frozen spinach, completely thawed and drained of moisture
  • ¼ cup chives, finely chopped
  • 2 ½ oz aged cheddar, grated
  • Kosher salt and freshly ground white pepper to taste
  • Pinch of cayenne pepper

Special Equipment:

  • Large baking sheet
  • Parchment paper or Silpat non-stick baking mat
  • Large bowl
  • Sharp chef’s knife
  • Skillet (for cooking bacon)
  • Melon baller
  • Wooden spoon
  • Cutting board
  • Measuring cups and spoons
  • Handheld potato masher (optional)
  • Cheese grater
  • Two small spoons

Method:

  1. Preheat the oven to 375°F and line a large baking sheet with parchment paper or a Silpat non-stick baking mat.
  2. Place the mini potatoes in a large bowl and evenly coat with the olive oil and kosher salt.
  3. Transfer the oil-coated potatoes to the baking sheet and roast for 45 to 60 minutes or until a knife can easily be inserted into even the largest potatoes.
  4. Remove from the oven and allow the potatoes to cool slightly. Leave the oven on as you’ll be using at again shortly.
  5. Using a melon baller, scoop the flesh out of each potato so that they are all hollowed out but have sturdy bottoms and sides. Place the scooped flesh in the large bowl used for coating the potatoes.
  6. Add the melted butter, Greek yogurt, and sour cream to the potato flesh and mash until relatively smooth with either a wooden spoon or a handheld potato masher (these mini baked potatoes are supposed to be on the rustic side, so you don’t have to mash them until they’re completely smooth).
  7. Crumble the bacon into the potatoes and add the thawed and drained spinach, chives, and aged cheddar.
  8. Mix together until well combined. Taste for seasonings and add the kosher salt, white pepper, and cayenne to taste.
  9. Use two small spoons to refill the potato skins with the potato mixture.
  10. Bake at 375°F for 25 minutes or until warmed through and nicely browned on the top.

Creamy Eggplant Dip With Tahini

Luxurious yet light thanks to the inclusion of roasted eggplant and Greek yogurt, this dip will quickly become a party favorite. Serve at room temperature with pita chips or crudités.

Servings: 4 to 6

Ingredients:

  • 1 large or 2 medium-sized eggplants
  • 3 Tbsp. tahini
  • ¼ cup Greek yogurt
  • 1 Tbsp. olive oil + more for drizzling
  • 1 or 2 cloves of garlic, finely minced
  • Juice of ½ lemon
  • 1 tsp. kosher salt

Suggested Toppings:

  • Fresh parsley, mint, or cilantro
  • Pomegranate seeds
  • Pickled red onions
  • Feta cheese
  • Roasted sesame seeds or pine nuts
  • Diced tomatoes and cucumbers
  • Shredded red cabbage

Special Equipment:

  • Glass baking dish
  • Tongs
  • Measuring cups and spoons
  • Fork
  • Sharp knife
  • Cutting board
  • Spoon
  • Medium-sized bowl for serving

Method:

  1. Preheat the oven to 425°F.
  2. Pierce the whole eggplant all over with a fork or the tip of a sharp knife.
  3. Place on a glass baking dish and roast for 60 to 75 minutes, checking in at the one-hour mark. When the eggplant is done it will look very shriveled and burnt—that’s when you know it’s fully roasted.
  4. Scoop the very soft eggplant flesh out of the charred skin into a large bowl using a spoon.
  5. Add the tahini, Greek yogurt, 1 tablespoon of olive oil, garlic, lemon juice, and kosher salt.
  6. Using a fork, whip the ingredients together until the mixture is smooth. The whipped eggplant will take on a pudding-like texture resulting in dip that’s both creamy and fluffy.
  7. Transfer to a medium-sized bowl and serve at room temperature, drizzled with extra olive oil.
  8. Finish by piling the garnishes of your choice high on top!
Categories
Life x Culture Lifestyle

How To Be A Bridesmaid On A Realistic Budget

Your dear friend just got engaged, and she breathlessly asks you to be one of her bridesmaids. You’re honored. After all, being a bridesmaid signifies how much your friend loves and appreciates you, and how she trusts you to be a part of her big day.
But before you start brainstorming ideas for bridal showers and bachelorette parties, you should consider something much less romantic: your budget.
Being a bridesmaid costs, on average, more than $1,000. If you have a friend who will be walking down the aisle soon, that’s a scary sum. Although we all want to be there for our friends, paying for dresses, hair, makeup, a bridal shower, and other wedding activities can take a real toll on your budget.
In order to keep your bridesmaid duties from becoming a financial burden (or worse, a strain on your friendship), it’s important to talk about financial realities and budgeting constraints before you commit to being in the wedding party.
“While there are certainly … factors to consider that override money, this should definitely be a part of the discussion,” says Marsha Barnes, a financial social worker and founder of The Finance Bar, which provides financial education to people in and around Charlotte, North Carolina. “It’s also important to note that over 50 percent of Americans don’t have $500 in a savings account; therefore, it’s never safe to assume that others are in a position of affordability to participate.”
It’s always hard to talk openly about finances in an emotional situation, and you probably don’t want to let your friend down. However, talking about your budget can make the entire wedding process easier for you, the bride, and your fellow bridesmaids.
Here are some tips for being a bridesmaid on a realistic budget:

Have the hard conversation.

Barnes recommends talking about the financial implications of being a bridesmaid right off the bat. For example, if your friend wants a black-tie wedding and a full-weekend bachelorette party, you can bet that being a bridesmaid is going to get expensive. If you are concerned about being able to cover basics costs—like the dress, travel to the wedding, and contributions to the shower—discuss that with the bride right away.
“In no way should bridesmaids feel uncomfortable with addressing this,” Barnes says. “While a wedding is a one-day event to celebrate and honor someone that you love, it is equally important to remember any personal financial commitments that will continue afterwards.”

Take an honest inventory of your own financial situation.

Before you commit to being part of the wedding party, honestly ask yourself whether you can afford the added costs. Weigh your current financial situation and how soon the wedding is. If it’s further off, that gives you more time to save—if not, it may cause undue stress and strain.
“I believe it’s safe to say that for people we love, it’s natural to have the desire of participating in their special moments,” Barnes says. However, that can negatively impact your financial future. “As with many holidays or birthdays that excite us, we always have to look at our finances from a realistic view.”
Barnes recommends asking yourself whether you have disposable income, or whether you’re willing to cut back on non-essential expenses to budget for being in the wedding.
“What are you willing to give up personally in exchange [for] being available personally and financially to participate?” she asks. “Maybe this is an opportunity to shave off some of your non-essential expenses for six months to a year, which will increase your chances of being able to take care of costs associated with your bridesmaid responsibilities.”

Don’t be afraid to DIY.

If you’re trying to keep costs under control, considering doing your own hair, makeup, and nails. For added cost savings, don’t stop there, says Kim M., 27, who has been a bridesmaid six times and a maid of honor twice.
“Have a family member or bridesmaid host the bridal shower, and ask the bridesmaids each to bring a dish,” she says. “Make favors instead of ordering them—bridal-themed cookies are always a hit, as are little craft bags filled with candy.”

Plan ahead.

A little planning can go a long way when you’re trying to stay on a budget. Kim recommends putting money aside for wedding-related expenses each week, even if it’s only $10. Shop for dresses early to avoid rush fees, and triple-check your measurements to avoid costly alterations.
If you do need to have your dress fitted, consider going outside the bridal boutique.
“I’ve heard of friends spending $100 or more to get a dress altered when my local cleaner is a wizard with even the most complicated dresses, and it has never cost me more than $30,” she says.

Set limits.

Everyone wants their friend’s wedding to be unforgettable, but it’s perfectly ok to sprinkle in a dose of reality, especially if the entire bridal party is on the same page.
“I have told a bride before, ‘We can’t have a destination bachelorette party.’ It was out of everyone’s budget,” says Sara B., 30, who has been in three weddings recently. “Luckily for us, she was understanding.”
Open communication will help protect your pocketbook and your relationships.
“Remember that the wedding is such an important day for the bride,” Barnes says. “However, there are necessary moments when we must stop to evaluate our own personal circumstances to determine if we are able to participate or accept all invites as a bridesmaid. Be forthcoming and transparent regarding how you are able to contribute so that post-wedding emotions or bitterness do not inflate for months or years to come.”

Categories
Fresh Fashion Lifestyle

Squiggle Brows, Nose Hair Extensions, And Other Bizarre Beauty Trends

Watching beauty trends change throughout history, two things become very clear—beauty is subjective, and what is seen as beautiful is always changing. For some time, having a unibrow was considered be an attractive quality. In Ancient Greece, this facial feature was believed to signify intelligence, according to The New York Times.
With the passage of time, this preference swung to the opposite side of the spectrum. During medieval times, women removed their eyelashes and sometimes their brows as well. This was done to accentuate their foreheads, which was then largely regarded as the most beautiful part of the face, according to Marie Claire.
[pullquote align=”center”]If something is unusual, it will always garner more attention.[/pullquote]
On the dangerous side, plenty of women and men have done some incredibly extreme things in the name of beauty, or at least, what was seen as attractive at the time. A 1936 newspaper ad shows an eerie picture of invention created by Isabella Gilbert: a machine that allegedly creates dimples on the face (spoiler alert, it did not create dimples). And in the 18th century, lead poisoning was rampant because of the popular practice among men and women to lighten their faces with lead-based makeup.

HealthyWay
Joseph Caraud “La Toilette” (1858)

Strange, right? Interestingly enough, though, many of the beauty trends of today are just as unique. Yet now, social media provides the perfect medium for quickly sharing and spreading new trends.
“I can tell you that anything that provokes a strong reaction causes a chain reaction,” explains Aimee Davison, an Instagram user who has gained over 13,000 followers by trying out unusual beauty trends.
“If something is unusual, it will always garner more attention. Also, if any trend is relatively easy to attempt with products one already has, it’s more likely to catch on.”
It’s a unique time for the beauty industry. In a digital age, makeup trends can catch fire within hours. Here are some of the strangest beauty trends that have gone viral in the new age.

You put glitter where?

Although shaving your armpits has long been the status quo in the United States, this is a trend that is changing among the millennial generation. Since 2013, the number of women who keep their armpits bare has been declining. In 2016, nearly 25 percent of women surveyed by Mintel reported to have quit shaving their pits completely, according to The New York Times.

A post shared by Glitter Tribe (@glittertribenz) on

Lately, millennials are taking things one step further, beautifying their armpit hair with glitter to make a point—it’s 2018, and women are free to do what they want with their bodies, including their armpit hair. Still, this trend might not catch on beyond posed Instagram photos, namely because it isn’t all that comfortable.
“The combination of long, damp armpit hair and abrasive body glitter is totally not comfortable, and it leaves a giant, sweaty, flaking mess,” shares Davison. “There is no practical reason to bedazzle your pits other than as a conversation piece, which is mostly why I try or start most of the weird beauty trends that I do.”

A post shared by Hervembs (@hervember) on

Armpits aren’t the only body part getting a little glitter love these days. Actress Bella Thorne made headlines when she posted pictures of herself wearing glitter makeup as a bra. Davison tried this trend as well, telling HealthyWay that she found it beautiful, despite the fact that she hated having glitter on her pits. She recommends glitter bras as a bold choice for a rave or music festival.

Trend or trick?

Depending on who you ask, this incredibly strange beauty trend is less of a trend and more of a joke gone viral.

A post shared by GretChen Chen (@gret_chen_chen) on

In the last couple of months, nose hair extensions are becoming a thing on Instagram. According to Cosmopolitan, this all started with user GretChen Chen, who only had 173 followers when she posted a picture of herself sporting nose hair extensions, which were actually just fake eyelashes glued into her nostrils. Now, no one is certain if this was meant to be taken seriously, but the picture went viral, resulting in copycat posts by several Instagram users in the beauty world.

A post shared by Taylor R (@taytay_xx) on

Always up for a challenge, Davison reports having tried this trend after it became popular.
“Utterly ridiculous,” she says. “You need to stick lash glue up your nose, which winds up ripping out your actual nose hair after the fact.”

Raise a Brow

Nose hair extensions may have been inevitable, considering the fact that the beauty world seemed to have exhausted every possible iteration of eyebrow art over the course of six months. Creative eyebrows just might go down as the defining makeup trend of 2017.
We know that brow art took off in the Spring, Allure reports that the earliest viral brow art seems to date back to March 10th, when Instagram user @athenapaginton shared a picture of barbed wire brows, which quickly went viral. Next came feather brows, which was accidentally started by popular beauty influencer Stella Sironen. On April 8, she posted a picture of her brows styled as feathers.

The very next day, Sironen was back with another picture of feather brows and a little explanation of exactly what she was thinking. As it turns out, it was just a silly joke that got taken way too seriously. Now it’s totally a trend.
Moving on, we have carved brows. Using makeup, artists are creating the illusion of brows shaped in squiggles, lightening, and more. Makeup artist Lucky Martinez tells HealthyWay exactly what he thinks of this trend.

“I tried the ‘brow carve’ trend,” he says, explaining that the look is created by putting shadow around the brow and then using concealer to create a ‘shadow carved’ look. “It wasn’t really for me because it isn’t very natural, and I wouldn’t ever see me repeating it at all.”
Lastly, we’ve got squiggle brows. They seem to be creation of hugely successful Instagram influencer Promise Tamang, who shared a picture of squiggle brows and squiggle lips in August. The picture now has over 27,000 likes and plenty of comments, both good and bad.

“Promise, how could you be responsible for this monstrosity,” user @luz_822 posted under the original picture.

Looking Yellow in the Face

If, like me, you missed the memo that yellow eyeshadow was on trend, you may be just as surprised to hear what else yellow makeup is being used for. According to Allure, yellow blush became hugely popular over the Spring.

It’s applied like any old blush, only the color is bright. It’s strangely flattering, to be honest, and Davison says she was surprised by just how much she likes the look on herself.
“It’s not a color I would have ever thought to use, but the end result was interesting,” she says. “I love when unusual makeup trends force you to rethink your makeup choices and lead you to new styles.”

Eyeliner Art

Sometimes beauty trends quickly fade away after gaining popularity, but this trend seems to be here to stay. Double liner has become so popular over the last couple of years, and it likely was inspired by a look worn by Kendall Jenner and Gigi Hadid at a Chanel show in January, 2016.

“The double liner is something that recently came into play, and I love it,” Martinez shares. “It’s a winged liner within a winged liner. I really like it because not only does it not require a lot of work, but it adds a bit of color and pop to the face without completely turning the look into a certain color.”

Do you glow?

Perhaps the most widely embraced of recent unusual beauty trends, neon makeup has become super popular among instagram makeup artists.
HealthyWay
Some artists are using actual neon makeup that reacts to black lights, but many are just really, really good at tricking the eyes. Different makeup colors are layered to make it look like the eyes or lips are glowing.

Too much, or just right?

Unusual beauty trends get a lot of negative attention. Growing out armpit hair has been called unhygienic, and it’s really no surprise that the comment sections of brow art pictures on Instagram are a free-for-all.
Many makeup artists simply don’t care. For them, it’s about doing their own thing, not conforming to the status quo.
HealthyWay
“When I use makeup, it’s always only about makeup,” explains Martinez. “Using makeup as an art for me is when I’m able to enjoy my time alone and create something new that I believe will put a … smile on someone’s face.”
And although Davison is quick to admit that the trends she tried are strange or weird, she doesn’t think that is necessarily bad.
“Our bodies are canvases, and makeup is a tool to create a masterpiece,” she says. “I think we are at an incredibly liberating point in history where makeup is so accessible and affordable, and tutorials [are] so easy to find, that anyone can become anything they choose. Makeup enables self-creation, and creativity is art!”

Categories
Motherhood

Pseudocyesis: Why Doctors Performed An Emergency C-Section On A Woman Who Wasn't Pregnant

Imagine the horror of admitting a woman for an emergency cesarean surgery—only to discover that she was never pregnant. Imagine telling that woman that you needlessly opened her up only to find that her uterus was empty.
Imagine the horror of being that woman, believing you were going to give birth to a child only to learn you were never actually carrying a child in the first place.
This is exactly what happened at Cape Fear Valley Medical Center, a hospital in Fayetteville, North Carolina. When a woman went to the hospital in 2008, she was admitted in preparation for delivery of a child, according to the local ABC affiliate. The woman was seen by resident doctors, and they attempted to to induce labor multiple times over the course of two days. After no success, she was scheduled for the ill-fated emergency c-section.

HealthyWay
Cape Fear Valley Medical Center in Fayetteville, North Carolina (via Perinatal Quality Collaborative of North Carolina)

It’s difficult to imagine. It’s one thing to want to be pregnant so badly that you have a hard time accepting a negative pregnancy test; it’s another story entirely when even your body seems to believe you’re carrying a child, too. But that is exactly what happened in the North Carolina case, and it’s exactly what happens other cases of false pregnancy, referred to clinically as pseudocyesis. Women with the condition present symptoms that point to pregnancy but never deliver a baby, according to The New York Times.
Pseudocyesis is extremely rare—available estimates give a rate of less than one percent of pregnancies—and it is difficult to explain. We visited with three fellows of the American Congress of Obstetricians and Gynecologists—Linda D. Green, MD, Nisseth Urribarri, MD, and Jose E. Berthe, MD—of Green & Urribarri Obstetrics and Gynecology to learn more about this diagnosis.

What is pseudocyesis?

Pseudocyesis was first documented by Greek physician Hippocrates, who wrote of twelve different women who experienced false pregnancies, according to a paper in the Canadian Medical Association Journal.
“Many women experience the same exact symptoms that a pregnancy would experience,” according to the doctors at Green & Urribarri, who answered as a team. “Like mind over matter, your brain can fool your body into thinking that you are pregnant, and therefore, the same exact hormones are released.”
HealthyWay
It’s normal for women of childbearing age to become fixated on the idea of pregnancy and misinterpret symptoms as clues that they’re expecting, but false pregnancies are different: They display actual physical symptoms of pregnancy even when there is no fetus to speak of.
“Every sign and symptom of pregnancy has been recorded in these patients except for three: You don’t hear heart tones from the fetus, you don’t see the fetus on ultrasound, and you don’t get a delivery,” said family practitioner Paul Paulman, MD, in an interview with The New York Times.
The symptoms of pseudocyesis may vary from patient to patient, but they all mimic those of an actual pregnancy. Women may experience missed periods, morning sickness, food cravings, weight gain, a swollen belly, and even sensations of fetal movement and contractions. In some cases, Paulman said, they’ll even test positive for pregnancy because of their changing hormones.
HealthyWay
This is different from delusions of pregnancy, which “can be described as a false and fixed belief of being pregnant despite factual evidence to the contrary,” according to research in the Indian Journal of Psychological Medicine.

What causes pseudocyesis?

The cause of this unusual condition isn’t clear. In most cases, there typically isn’t a physiological explanation for pseudocyesis. Many women do exhibit a hormonal imbalance, according to the doctors at Green & Urribarri, but it isn’t clear if the hormonal balance causes the false pregnancy or if the false pregnancy causes the hormonal imbalance.
HealthyWay
On that hormonal imbalance: Though the condition’s rarity prevents large-scale studies, individual case studies have shown women with pseudocyesis to have elevated levels of the hormones estrogen and prolactin, according to The New York Times story. These hormones cause both physical and psychological pregnancy symptoms.
In many cases, the cause seems psychological, and a close look at the woman’s personal circumstances and history may reveal clues as to why she is experiencing a false pregnancy.
“More often than not, it is due to psychological reasons, such as trauma or just wanting it bad enough,” explain the doctors at Green & Urribarri.
Included in The New York Times story is psychiatrist Biju Basil’s recountance of a woman’s false pregnancy concurring with her son’s girlfriend’s pregnancy—”[Basil] speculated that the woman’s condition arose from a deep-rooted desire to participate more fully in the birth of her first grandchild.”
HealthyWay
Traumas that can lead to pseudocyesis include multiple miscarriages, severe mental illnesses, and abuse, according to the American Pregnancy Association. Women who have experienced infertility may also be at more risk for experience a false pregnancy, as can women who have lived in extreme poverty. In very rare cases, doctors actually find a physical explanation for the symptoms of false pregnancies, such as cancer or tumors.

Who is at risk for pseudocyesis?

As mentioned above, women who have had traumatic experiences are at an increased risk for experiencing false pregnancies. The doctors at Green & Urribarri explain that deep emotional pain may trigger the symptoms, especially if women have a history of abuse or have been told at some point that they will never have a child.
HealthyWay
Women in less-developed countries have the highest risk for experiencing false pregnancies, according to research in Reproductive Biology and Endocrinology. For these women, maternal care is not readily available, and many will not seek medical care until they believe they are ready to give birth. In some African cultures, there is a high value placed on fertility, which may also influence the higher occurrence of pseudocyesis.
And although women of childbearing age are most likely to experience pseudocyesis, there are reports of elderly women experiencing delusions of pregnancy initiated by physical symptoms. These cases are linked to other mental health conditions, like dementia, according to a study in Age and Aging.
HealthyWay
Still, pseudocyesis is incredibly rare. While statistics are hard to come by, it occurred at the rate of one-to-six in every 22,000 births as of 1990, according to research in the Journal of Family Practice.

Notable Cases of Pseudocyesis

One of the most tragic cases of pseudocyesis occurred in a 6-year-old girl. Her story, published in The Journal of the American Academy of Child and Adolescent Psychiatry in 1985.
HealthyWay
A victim of parental abuse and neglect, the young girl yearned “for food, material things and attention as well as feelings of defectiveness, of something missing, and sadness.” By ages 6 and 7, she longed for “her baby,” and was eventually admitted to the hospital “because of abdominal pain, enlarged abdomen for several weeks, along with morning nausea and vomiting and swollen ankles.” Only after after a year of intensive therapy did she accept that she wasn’t pregnant.
Mary Tudor, the Queen of England also known as Bloody Mary, is believed to have experienced pseudocyesis. In fact, it is speculated that the violence that earned her the nickname may have been instigated by learning that she wouldn’t give birth to a child, according to The New York Times.

HealthyWay
A painting of Tudor (via blog of Lindsey Fitzharris, PhD)

Twenty cases of false pregnancies in men have been formally recorded, according research in the journal Psychopathology. In one case, a man with schizophrenia appeared to experience pregnancy on multiple occasions.

How is pseudocyesis treated?

Treating pseudocyesis is more complicated than you might imagine. Although it may seem as simple as telling a woman she is not expecting a child, that is not the case. Once it is confirmed that there is no baby, doctor’s must tread lightly to protect the mental health of the mother involved.
HealthyWay
“Learning that you are not experiencing a real pregnancy can be emotionally scarring for women,” explain the doctors at Green & Urribarri. “It is vital to have a psychologist present during the meeting.”
Once the news has been broken to the patient, they are encouraged to begin any practices that can address the trauma, and they’re also encouraged to treat whatever underlying emotional trauma may have caused the disorder. Most doctors will encourage women to begin attending therapy. The doctors at Green & Urribarri also suggest involvement in support groups.
HealthyWay
In rare cases, when a physical explanation for the false pregnancy exists, such as cancer or a tumor, doctors treat that right away. And if doctors do find that a hormonal balance is being experienced, they offer medical treatment to correct that.
One mom spoke to HealthyWay—let’s call her Hannah—about a pseudocyesis-like experience. She was experiencing a variety of symptoms, all of which seemed to point to pregnancy: She gained weight, experienced nausea that was strangely similar morning sickness, and even started lactating.
“It was actually from a brain tumor,” she explains. The tumor was near the pituitary gland, which lead to a condition called prolactinoma—the same condition that Mary Tudor may suffered from, V.C. Medvei suspects in The History of Clinical Endocrinology. Prolactinoma is characterized by an overproduction of the hormone prolactin, mentioned before—symptoms for females include irregular menstrual periods and a milky discharge from the breasts.
HealthyWay
No matter the course of treatment chosen by a woman and her doctors, recovery from false pregnancies is not easy. For Hannah, treating her false pregnancy meant treating her tumor. For moms who are dealing with past trauma or infertility, treatment of pseudocyesis can be a long road, requiring therapy to address the underlying issues that lead to the pseudocyesis.
[related article_ids=21584]

Categories
Nosh Nutrition x Advice

Why Some Foods Taste Better The Next Day (And Other Leftovers Facts)

If you ever find yourself in my kitchen in the middle of the week, there are a few things you are almost always guaranteed to find. There’d be Tupperware scattered across the floor, the work of my busy toddler. Toast crumbs would be littered embarrassingly from one end of the kitchen to the next, a product of a full life with three young kids. My refrigerator would be full, with a pretty even toss-up of uncooked foods for the rest of the week and forgotten leftovers, packed up in guilt after a weeknight dinner but never touched again.
Leftovers are funny. Some foods I look forward to reheating and eating again since they only seem to get better with time. Others get shoved in the back of the fridge, where I can hardly look at them in their sad state of mush and mediocre flavors. I’m not typically a picky eater, so I feel guilty that so much gets ignored until it’s time to toss.

Still, there seems to be a definite pattern to leftovers as to what tastes good and what is unbearable on day two. As it turns out, this isn’t just my personal preference. The real reason some leftovers taste so good, and why some taste just plain bad, is all about the chemistry of the flavors.

The Real Reason Some Leftovers Taste So Good

Everyone has their preferences, but there is actually a science to which foods taste better with time. Asking around, I hear a lot of the same opinions. Soups usually taste great on day two, red sauce only gets better with time, and chilis and stews are favorite foods to pack up to be reheated at work the next day.
HealthyWay
“Soups and chilis work the best the second day,” says Dustin Green, senior executive chef from the Weber Grill Restaurant in Chicago. “The flavors tend to blend. Once they relax and they have time to cool down, the flavors tend to mesh a little bit better.”
And when it comes to soups, chilis, and similar foods, it isn’t just the flavors that change—the consistency transforms as well. Taking these foods from hot to cool and then allowing them to sit in the fridge overnight thickens these foods, according to Green.
HealthyWay
The science of the flavor changes has a lot to do with the fats that are in foods, which are called lipids, says Devin Peterson, PhD, professor and director of the Flavor Research and Education Center at Ohio State University. The lipid molecules in the food are always changing. Typically, time gives foods a less desirable flavor, but in some cases, the effect is much different.
[pullquote align=”center”]… the lipids continue to break down the molecules we perceive, and that’s part of the new flavor we experience the next day.[/pullquote]
“When you heat them, those lipids form things you smell, and that’s a large part of where the flavors are coming from,” he explains. “That reaction is faster when you do it at cooking temperatures, say in a stew, but it still happens at room temperature and even in the fridge.”
HealthyWay
The constant changing influences the flavor. In some foods, it isn’t a great result, while it creates a more enjoyable flavor profile in others, according to Peterson. Another factor to consider is that iron causes lipid oxidation in foods. Lipid oxidation is a chemical reaction, and it changes various characteristics of foods. When a food product is high in iron, like turkey, lipid oxidation speeds up and this can influence the flavor, according to Peterson.
“By heating it, you kind of allow things to mix more effectively,” he says. “That’s a big reason why, even when you cook a turkey and you eat out of the oven, when you put it in the fridge and eat it the next day, the lipids continue to break down the molecules we perceive, and that’s part of the new flavor we experience the next day.”
HealthyWay
Lastly, there is another chemical reaction that happens in foods, according to Berkeley Wellness. In some cases, the protein in the food breaks down further, releasing amino acids. Some amino acids enhance the savory taste in foods, while others create new flavors through their interactions with sugar in the foods.

The Reason Some Leftovers Taste So Bad

Some leftovers are better thrown in the trash than reheated the next. Asking various friends and family, there are a lot of different opinions, but I also hear a lot of the same answers. Anything with pasta in it is better consumed right away, rice takes a lot of tender, loving care to bring it back to life on day two, and fried chicken is just awful after a night in the fridge.
HealthyWay
Negative changes to food take place for a variety of reasons, including the result of the processes mentioned above, which simply have a difference result in different foods.
Additionally, there is the issue of temperature and moisture, according to Thomas Bowman, director of product development at Hampton Creek, who offered fried chicken as an example of food that tastes amazing on day one but awful after sitting in the fridge overnight.
“What has happened here? This is something that happens to all leftovers, but some foods deal with it a little better than others,” he explains. “It’s called equilibrium relative humidity, or ERH, for short. This is where moisture equals out to be more level with the environment around it.”
HealthyWay
This is what causes the once-crispy outside of chicken to go soggy overnight, and the juicy meat inside to get tough, according to Bowman. An added component is how fat and collagen change with temperature changes.
“Animal fats in general take on a waxy texture when cold, and collagen congeals into a savory, rubbery jello,” he says.

Why Foods Taste Better—or Worse—Cold

Most foods that are meant to be eaten warm only taste good that way. There’s a reason for this, and it isn’t about personal preference. Temperature and flavor go hand in hand, according to Peterson.
HealthyWay
“The temperature of your food will affect how much flavor reaches your receptors,” he explains. “When it’s colder, you could look at it as the molecules being less active and going to be less received in your mouth.”
When you heat that same food up, the flavor changes. Specifically, when you heat food up, more of the flavor ends up in the air around the food, and when you eat it, you receive the flavor to a higher degree. In some cases, like eating cold pizza, this is an enjoyable change, but the majority of leftovers will taste better after a couple minutes in the microwave.

Getting the Most From Your Leftovers

In our family, there are differing opinions on when leftovers should be eaten. My husband, who generally isn’t that into to reheated foods, prefers to toss leftovers after a day or two. If it’s food that keeps well, I tend to keep reheating and eating until they’re a week old. As it turns out, the time to throw out leftovers tends to fall somewhere between the two. Green suggests no more than four days. Bowman, however, is willing to give certain foods until day seven but says it really is dependent on the food.
HealthyWay
“The length of time you keep your leftovers around also depends a lot on equilibrium relative humidity,” he says, admitting that calculating the spoilage rates of specific foods is a lot of work, suggesting that home chefs simply pay close attention to how their food changes over time. And all foods should be pitched once they hit day seven.
“It’s not a perfect science. There are some things that will last longer than and other shorter depending on moisture, preservative acids, and the temperature inside the fridge. Use your best judgement and repurpose those leftovers!”
HealthyWay
How you store leftovers matters, too. Specifically, the quicker you can cool down your food, the better. Foods need to spend as little time between 125 and 70 degrees, which is a window where growth of microorganisms happens most quickly, according to the Food Safety Extension of The University of Minnesota. Within four hours, hot food needs to drop below 41 degrees, and Green offers a tip for making that happen.
HealthyWay
“If I was doing it at home, the best way is an ice wand, so I could put that into the batch of what I’m making and put that in the refrigerator,” he says. “Depending on how thick something is, if I need to cool it down, I may need to separate it into smaller batches.”

It’s not all about science.

It’s fascinating to learn that there is a scientific explanation for why some foods taste so good on day two or three, but it isn’t all about science. It may seem obvious, but preference still plays a huge role in taste. It’s the reason I can’t help but indulge in off-brand iced oatmeal cookies, which are objectively not that great but remind me of the endless childhood afternoons I spent snacking at the kitchen table with my three siblings. When it comes to what type of food people prefer and how they prefer it cooked, it is heavily influenced by their past experiences.
HealthyWay
“I think in the end, preference is largely related to a context,” says Peterson. “So if I’ve grown up a certain way and I’m used to preparing my foods a certain way, that’s usually a part of my preference views. And so a lot of what we like is based on our prior exposure.”