Do you struggle with consistency in healthy eating? Do you have a hard time aligning your behavior with your good intentions long-term?
I want to share a powerful insight with you. It’s a statement that I repeat often because it’s a statement that can open your eyes to why you struggle.
“Why you eat determines what you eat.”
On the surface it seems very simple, but it holds the key to unlocking so much about the food choices you make.
Manufacturers design processed, hyper-palatable foods to hijack your brain chemistry on purpose. They create the perfect combination of sugar, salt, and fat to light up the reward and coping centers of your brain, knowing that you will continue to reach for these foods over and over again.
This is why committing to real food is a critical step in your journey to success. Real food doesn’t hijack your brain chemistry and send your hormones flying in all different directions. In fact, it does the opposite. This makes real food a very ineffective coping mechanism.
Here’s where the psychology of all this comes into play. If your life is full of stress and disorder and you don’t have a healthy, productive way of handling those stressors, your brain will beg for a coping mechanism to protect itself. Processed, hyper-palatable food is a fast, cheap, and easy coping tool.
On the flip side, if you’re in a great place in life mentally and emotionally and you’ve done significant work to mitigate stress, increase margin, and arm yourself with tools to handle the rest of the stress in a healthy way, you will not need the coping ability of processed, hyper-palatable foods.
Why you eat determines what you eat. If you’re eating to cope, you will choose the coping foods: processed, hyper-palatable garbage. If you’re eating to nourish your body and continue your snowball of success, you will choose real, whole foods. Your brain doesn’t seek out real food when you’re in a high stress, disordered state. It seeks out the food that will promote the release of feel-good neurotransmitters.
To complicate this further, I want you to notice that environments that lead to a high stress state are also where processed, hyper-palatable foods are found in abundance, e.g. the workplace.
So what’s the takeaway?
If you want to change your eating patterns, stop trying to consciously change your eating patterns. Instead, work to eliminate stress triggers and work to acquire the psychological tools to respond to stress in a healthy, productive way.
This is what I mean when I talk about changing your relationship with food. What you’re left with is a state of mind that is nourishment-focused rather than drug-focused. A state of mind that is not susceptible to being manipulated by food manufacturers. A state of mind that is almost effortlessly consistent.
Tag: hemingway
The habit of falling into and staying in a bad relationship beyond the expiration date has become a chronic problem in our culture. Understanding the reasons why you stay beyond what’s good for you will prevent repeating patterns of bad choices.
You would be hard pressed to find someone who has never been in a bad relationship. We’ve all had our share of abusive, toxic and “going nowhere” partnerships that we either look back on with regret or learned from.
Most of what I work on in my psychotherapy practice is helping couples become better in their relational dynamics. I help them heal broken trust, release resentments from the past, and love each other more authentically. I also see a lot of people who are tired of repeating the same mistakes and who are ready to release old patterns that get them into dysfunctional love relationships. What I rarely get the chance to do is help people avoid bad relationships.
It can be really difficult to discern between a truly awful relationship and one that needs work. A bad relationship is one that would be considered toxic, abusive, or otherwise harmful to your overall health and wellbeing. A relationship that is salvageable or that can be improved stands on a strong platform of kindness, trust, respect and some form of love.
It’s not until a partnership has been pummeled to the ground that we begin to realize that there might be a better way. Change most often comes out of deep pain and loss and this is also true when it comes to love. In the end, my work becomes more about sweeping up the ashes of what’s been burned to the ground then adding a new addition to a relational structure that has a good, strong foundation.
I have found that there are a few solid reasons we end up in relationships and even marriages that don’t work for us only to stay in them way too long.
Here are the top five reasons I see most frequently:
Choosing the Wrong Person
We choose a partner for several reasons, but most often it’s because we feel we have found the perfect person. Idealized love is a natural part of romance, but you have to acknowledge the cracks in the mirror to really know if something will work. You need to see beyond the perfection into the dark recesses of your partner’s humanity because that’s ultimately what you’re committing and relating to. Choosing a long-term partner cannot be taken lightly, and it does have to be a choice. Falling into a relationship because it “feels right” or out of desperation only leads to heartbreak and disappointment.
Who you’re drawn to isn’t always the right person.
When you feel a connection with someone it’s usually chemical and familiar. Evolution has designed you to pick a partner that will give you the greatest chance for producing genetically sound offspring. Mother Nature can trick you into falling for someone because they offer protection, strength, virility and health. What she doesn’t wire you for is the common sense to recognize if this person is trustworthy, loyal, honest and kind. This has to be mindfully learned and pursued with consciousness. The truth is that you can only know someone by spending time with them, and traversing some challenging life moments. This is where you’ll get to the true character of your partner so be patient and let them show who they truly are.
Lack of Personal Introspection
When you don’t know yourself intimately you’re at risk for a bad relationship. You have to understand what you need to feel fulfilled and happy so you can properly choose a partner that can meet those needs. Like most people you have probably looked for someone who embodies the qualities you lack in yourself, which leaves you dependent on them for your fulfillment and happiness.
Distorted Intentions
The intention behind finding your right partner is truly important if you want to avoid settling. Fear of never meeting anyone, not wanting to be alone, looking for someone to make you happy, recovering from a bruised ego, or fulfilling other people’s ideals about your partner will land you in something that isn’t right. Some healthy intentions for finding the right relationship are to share a life with someone, to feel a sense of support, or to build a family. Coming from a place of intention as opposed to avoidance will help you seek what you want over what you don’t.
Overlooking Red Flags
Love is definitely blind, but this idiom is more about acceptance than it is denial. When you want something to work you’ll talk yourself out of feelings that would be important to honor. Hoping a person will be different down the road or that they’ll change over time is a sure indication that you’re on the wrong path. Seek the relationship you want right now; not the one you hope to have down the road.
Relationships often find us more than we choose them so be kind and patient with yourself when you land in something that doesn’t work. Get the right support and gain enough insight to prevent making poor choices in the future.
Every so often I see someone in the gym in a full-on sweat suit, complete with hoodie over their head, pouring out so much sweat it makes me hot just looking at them. Even sitting in a sauna wearing nothing but a swimsuit is pretty miserable in my opinion, much less exercising in those kinds of conditions.
Needless to say, people’s desperation to lose weight continues to fuel all kinds of crazy fads. The latest one is sweating it out. Ways to increase the heat and get your sweat on include wearing traditional sweats, plastics sweat suits (also called sauna suits), sweat belts and even wearing garbage bags. Listen, the only time I’ve ever run wearing a plastic garbage bag is when I didn’t have an umbrella, and it wasn’t a pretty sight. Call me crazy, but wearing any of those things during a workout seems like torture.
So, why are people so eager to sweat it out? Their goal is to lose weight, but does sweating more really help?
How It Works
Sweating it out in clothing that makes you sweat more is nothing new. Athletes, like bodybuilders, boxers and mixed martial arts fighters, have been using this trick to make weight for years. The idea is to maintain increased body heat throughout the workout.
In normal circumstances, your body uses sweat as a cooling system to help regulate your body temperature. When your body gets to a certain temperature, your sweat glands begin to produce sweat. The cooling affect begins as the sweat evaporates off your skin.
If the body is wrapped in thick clothing or plastic, sweat is unable to evaporate and the cooling system fails. Your body will then continue to produce sweat in attempt to regulate body temperature. The end result is sopping wet clothes and a lot of fluid lost.
Will you weigh less after running in a 30-gallon multipurpose garbage bag? Yes, but the weight loss is simply from a loss of fluids – not fat. It is a very temporary weight loss, and is not a healthy weight loss at all. Your body weight will go right back up as soon as you eat or drink again.
Pros & Cons
If you need to lose weight very fast, sweating off the pounds works like a charm. My husband drove three hours to a bodybuilding competition in sweats with the seat warmers on and heat on full blast (in the middle of the summer) to make weight for a bodybuilding competition. It was the most miserable ride of my life but he made weight and won his class.
While sweating the weight off is a necessary evil in some sports, the risks outweigh the benefits for traditional exercise. Since your body is approximately 75% water, and requires ample fluids for your body to function properly, this kind of dehydration can be detrimental to your health.
In case you aren’t completely convinced yet, losing this amount of water and electrolytes can cause heat exhaustion, which can then lead to cardiac arrest. This is not something anyone should take lightly or try without supervision. Unless you are an athlete who has to make weight to compete, I’d say you should put the trash bag back in the garbage can.
Let’s be honest here. People don’t just want to lose weight, they want to lose fat. Everyone, in my opinion, should stop using the title ‘weight loss programs’ and start calling them ‘fat loss programs’. Losing excess fat should be the goal, not losing any kind of weight at all. Fat is unattractive. It’s bumpy, flabby, unshapely and downright unhealthy. Water, on the other hand, is essential for your health.
The truth is, if something sounds too good to be true it normally is. Weight loss is more than what you wear, but more about what you do. The only safe way to really lose unwanted pounds, and lose it for good, is to decrease calories (while improving the quality of food choices) and increase activity.
The good news is you don’t have to look absolutely ridiculous wearing a sweat suit to your gym in the middle of the summer. And, the more comfortable you are during the workout, the more likely you are to stick with it.
The Bottom Line: Fit or Flop?
So, when it comes to exercise attire, stay cool and wear what you feel good in. Have fun with your fitness fashion and save your sweats for the winter. While some fitness fads are worth trying, sweating it out is a big fat flop.
FIT TIP:The American Council of Exercise recommends drinking 16-24 ounces of fluid for every pound lost in exercise. Not sure how much you lose working out? Just for kicks, try weighing yourself before and after your workout.
Symptoms of heat exhaustion:
Confusion
Dizziness
Fainting
Fatique
Pale Skin
Profuse Sweating
Dark-colored urine
Headache
Muscle Cramps
Rapid Heartrate
Nausea
Vomiting
Diarrhea
Before I was a runner myself, I always pictured runners to be incredibly perfect athletic specimens, the kind you would see on the cover of a Wheaties box. I would picture myself as a runner, and envision a relaxed yet coolly stern face that never showed a grimace of discomfort, paired with strong lungs that courageously battled long distances without skipping a beat. I’d imagine myself perfectly decked out in coordinated athletic apparel that highlighted my muscular, tanned arms and legs. My hair would be slicked back in a perfect ponytail, with just the smallest bit of sweat glistening on my forehead, enough to demonstrate my true grit.
Yes, in my head, I was ready to grace the cover of Runner’s World magazine.
But then I actually became a runner. And I realized that running was not nearly as glamorous as I had made it out to be in my head. In fact, running can be downright disgusting.
In the past 9 years of my running career, I’ve found myself not only doing things that would normally be considered gross, but I’ve used the term “don’t’ worry, I’m a runner, I’m used to it” to excuse other people’s equally as disgusting behavior in front of me.
If you’re still reading at this point, I’m going to assume you are ready to hear some examples. So brace yourself, and don’t say I didn’t warn you.
Snot. The word alone makes me cringe. But then again, so does the scientifically correct term “mucous”, so I digress. In my normal day to day activities, a runny or stuffy nose would be met appropriately with a tissue in the privacy of a bathroom. But not on the run. Oh no, when the nose starts to act up during a run or a race, all bets are off. Any item can be used as a tissue when needed, including but not limited to: your sleeve, your glove, your t shirt, or basically any piece of clothing that can easily reach your nose.
But, one of the more popular methods for dealing with an angry nose is the “snot rocket”, also known as the “farmer’s blow”. In this method, a runner uses a finger to push on the outside of the non offending nostril, thus closing the nostril off. Take a deep breath through your mouth and push that air out forcefully through the clogged nostril. In theory, all of the “matter” clogging up that nostril will go shooting out of your nose and hopefully onto the ground (and not on one of your nearby running buddies.)
The Bathroom. If anyone had told me years ago that one day I’d find myself squatting in the barely private bushes to pee while hundreds of other runners passed by, I would have never believed it. But it happens to nearly all of us at some point in our running career.
The truth is, all of that water makes you have to urinate…a lot…and not always at the most convenient time. Even worse, running does some crazy things to your digestive system, often making your bowels angry. And when you’ve got to go and there are no port-a-potties around, you do what is necessary.
Speaking of port-a-potties, there comes a point where they no longer gross you out as much as they once did, and instead you find yourself thankful for their refuge…even if there is no toilet paper. It sure beats squatting behind a bush, or worse, peeing in your shorts.
Puking. Throwing up in public? How incredibly embarrassing! Except on the sidelines or at the finish line of a really hard race, where it is both a rite of passage and a sign that you gave that race everything you had. Then puking suddenly becomes a (disgusting) badge of courage.
Blisters and Black Toenails. Despite your best efforts to prevent them, blisters and black toenails are going to happen. And if that’s not gross enough, you’ll find yourself eventually popping those blisters and pulling off the dead toenails without hesitation. Besides, they often inhibit your training, and no one has time for that!
Sweat. In and of itself, sweat isn’t so bad. In fact, sweat is to be expected from someone who is running for an extended period of time. But how about going out for a run, dripping in sweat, and then remaining in those clothes for hours after? Or better yet, putting your sweaty self into a van full of other sweaty runners, for 36 hours or more during a multi day relay? Yeah, we gross runners do that.
So needless to say, the truth is despite our calm, cool, and collected looking exterior, runners can be pretty gross. But if you ask any one of us, these moments of disgusting behavior social faux-pas are absolutely worth it for the sport we love so much!
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Unearthing Urban Rooftop Farming
After a day filled with blistering heat, Mary Ostafi, Executive Director & FOOD ROOF Facilitator, sits down with me for a chat about rooftop farming. Ostafi has been cultivating the FOOD ROOF Farm, located in Saint Louis, Missouri, for three years and has been elated at the growing success and support they’ve received. She was kind enough to take time out of her schedule to explain rooftop farming and the rise of urban agriculture, a relatively new way to bridge cities and organic-based food systems.
When I initially thought of a rooftop farm I envisioned a few pots with the casual tomato and pepper plant. However, this is nowhere near the scale of the modern day urban farm.
There are different variations for rooftop gardens across the country, but Ostafi introduced me to the most prevalent: rooftop soil farms, hydroponic greenhouse farms, aeroponic farms, and raised bed / container gardens. It’s important to familiarize yourself with these different models as it can help determine which farm would be a good fit for you.
Rooftop Soil Farms: These farms utilize a green roof system. Ostafi describes it as several layers of material, which end up being about four inches thick. They consist of a root barrier that keeps the roots from reaching the rooftop and causing leaks. Then there is a second layer that uses separation fabric followed by a  water retention board that hold excess water after rainstorms. Lastly, a thin layer of fabric is installed to keep the soil from penetrating into the layer below.
Essentially a rooftop farm mimics a typical garden you’d have only it’s located on top of a structure. Successful examples are the FOOD ROOF Farm and Brooklyn Grange whose total rooftop farm space ranges from 10,000 to 108,000 square feet. Both farms practice organic commercial urban farming.
Hydroponic Greenhouse Farms: Â Greenhouses were originally designed so that the farmer has complete control of the growing environment. This ranges from nutrition that the plants receive to the CO2 levels.
Hydroponics is the practice of growing plants using liquid nutrient solutions eliminating the need for soil. A prime example is Gotham Greens, who’s first farm in Greenpoint, Brooklyn  was the first commercial-scale rooftop greenhouse in the United States.
Gotham Greens now owns and operates four greenhouse farms totaling over 170,000 square feet in New York and Chicago. Their second greenhouse is located on top of Whole Food Market’s flagship Brooklyn store and is the first example of a commercial scale greenhouse implemented into a supermarket. Their third farm is a 60,000 square foot rooftop greenhouse in Jamaica, Queens and the fourth is a 75,000 square foot rooftop greenhouse on top of the new Method factory in Pullman, Chicago. Their Chicago greenhouse is set to produce over 1 million pounds of fresh produce per year for the local Chicago market and is considered “The World’s Largest Rooftop Farm.”
Aeroponic Farms: Aeroponics is a growth system where plants have the potential to grow vertically. This specifically appeals to farmers who have limited space. Aeroponics and hydroponics are both grown in a nutrient solution, but while hydroponics is grown in a constant stream of water, aeroponics is on a timer.
Raised Beds: These are typically the most economically feasible gardens to create. They’re a stand-alone structure for soil and plants, but the downfall with them is they are not the most efficient. Some planter boxes are on casters, which can be easily rearranged if needed. Uncommon Ground, an eatery in Chicago with an emphasis on the organic, has utilized the beauty that rooftop farms can afford.
They employ planter boxes and earth boxes, which provides them with over 1,000 pounds of produce from their 700 square foot growing space. Placing great importance on seasonal, regional, and organic ingredients this could only have been made possible by utilizing their rooftop. They’re famous for being the “1st Certified Organic Roof Top Farm in the US” and have now clinched the title for “The 1st Certified Organic Brewery in Illinois.” With two local locations, this restaurant is setting the precedent for organic gardening within restaurant quarters.
Normally, farmers focus on one method, but in Ostafi’s case she decided to take a different slant by experimenting with several types of farming styles to find one that’s most suitable for STL.
“We’re trying to figure out the microclimate here and what’s the most successful [for providing results]. Essentially what we have here is a living laboratory of a green space. This is crucial when people begin experimenting in rooftop farming because climates are so variant and what works for one city’s farmers may release opposite results in another.”
Urban agriculture is a rising trend with tangible economic and ecological benefits.
Some experts say 40-50% of energy costs are reduced when a green roof system is used. The layers, and especially the soil, act as an insulator keeping the cool air in during the summer and out during the winter. Another perk is the automatic protection the roof membrane receives. No hail damage or wind damage can occur, increasing its lifespan.
From an ecological standpoint, the organisms that are being produced are able to utilize many components found in the outside environment. The FOOD ROOF Farm and other green roof systems collect water within a retention board that has been designed underneath the soil. The FOOD ROOF Farm serves as a perfect example to the benefits of a retention board. Collecting up to 17,000 gallons of water per storm this life source is readily available for plant roots to wick up through capillary action. In other situations, such as a greenhouse, cisterns are relied upon where water is collected and then used to water the greenhouse.
But what’s one natural energy resource that’s not dispersed? Heat. Across the nation, urban heat islands have been destabilizing the already precariously balanced climate. With the mix of concrete and black rooftops, heat is collected and increases in temperature as the day progresses. Once nightfall hits the heat continues to radiate increasing the surrounding temperature. This is why cities are typically warmer, even if it’s a few degrees, than rural areas.
Not only is urban heating uncomfortable, but it’s causing tangible problems, such as increased chances of extreme weather patterns. Due to our energy outputs, we’re changing natural weather patterns in our cities setting up perfect conditions for tornados and other natural disasters. When soil covers the rooftops it decreases the urban heating therefore stabilizing the environment to a relatively normal temperature.
Urban agriculture is slowly gaining popularity, and Ostafi is witnessing this firsthand through direct conversations from other farmers.
“Now people are coming to us with interest. Our motto is build it, and they will come. Our focus is building rooftop farms in STL, but our reach goes everywhere. There aren’t a lot of people who have expertise in this area. We are providing consulting services for future rooftop farmers and presenting our knowledge at urban agriculture forums and industry trade shows.”
Commercial sized rooftop farms are maybe a dozen with no specific coalition. Urban farms are starting off small, but with enough hands you too can be involved in building something beautiful. Not only will people in your community enjoy the fruits of your labor, but you’ll be surprised just how many people are eager to become involved.
Take a look around at your local Starbucks. Or the mall. Or your grocery store.
No, I mean actually pick your head up, currently glued to your smartphone screen, and look. We are all buried in our phones and tablets — all day, everyday — and it’s becoming a very real pain in the neck.
The Vision Council estimates that 93.3 percent of adults spend upwards of two hours per day using some sort of a gadget — and more than six in 10 spend five hours per day. Spinal surgeon Dr. Kenneth K. Hansraj cites similar stats in his research from late 2014: we’re spending an average of two to four hours a day with head hunched over a phone — which equates to 700 to 1400 hours a year. Cumulatively, you’re looking at a recipe for neck pain and spine-alignment issues.
Consider this. “An adult head weighs 10 to 12 pounds in the neutral position,” writes Hansraj in his paper, published in Surgical Technology International. “As the head tilts forward the forces seen by the neck surges to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees.”
That’s a lot of gravity. Imagine six bowling balls stacked on your neck. Or six Thanksgiving turkeys. Or six watermelons. (I know, my neck hurts, too.)
Docs and researchers are calling this 21st-century problem “tech neck” or “text neck.” And unfortunately, there’s not a cure-all for that problem — which is one of the leading causes of disability in the United States.
Your best bet is avoiding the issue all together, if possible — and that doesn’t necessarily mean going on a complete gadget cleanse. Here are some of the ways to beat text neck:
Stretch your neck. Sounds pretty easy, right? Don’t mindlessly get lost in that viral vid or online article, but be mindful enough to realize when your neck is getting stiff. “If you have neck pain, whether it started two days ago or two weeks ago, one of the best things you can do is gently move and stretch your neck muscles,” says Dr. Pierre Côté, an epidemiologist at the University of Ontario Institute of Technology in Oshawa, who conducted a study on neck pain fixes last year. I’ve talked to spinal surgeons, who’ve confirmed this tip: just move it, move it. (Gently. Every once in a while.)
Get gadgets to eye level. Take a cue from Hansraj’s study: the less you tilt your neck, the less stress you put on your spine. So, get your gadgets as close to eye level as possible while you’re perusing online. If you’re at home, you can even get a stand for your tablet or smartphone. Finally, let’s say you’re standing in line somewhere, and can’t get your gadget to exact eye level. The closer you can get, the less weight gravity will exert. So, just do your best. With all those hours accumulating, small daily changes count.
Make some changes. As someone who works in media, I know how hard it can be to put down the smartphone. I mean, Twitter updates! Snapchats! Emails… ? Sigh. It’s exhausting. For sanity’s sake, and to avoid that pain in your neck, shut down for a bit. These days, from at least around 6 pm to 10 pm, I try to avoid staring at a gadget screen. I avoid phone pings. Instead, I work out, do something social, make a nutritious dinner, Netflix something (at eye level!), so on and so forth. Also, let’s talk about picking up the phone. There was a period, say, from 2009 to 2012 where receiving an actual phone call would paralyze me. (I mean, who calls anymore???) As it turns out, today, I do. I try to talk on the phone with friends and family as much as possible to catch up. It saves time, helps me feel connected to a real person — and, you know, the risk for text neck and lifelong spine issues.
Not a bad deal, right?
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Will Having More Sex Make You Happier?
Sex is pretty important stuff. After all, none of us would be here without it, right? And just about everyone agrees that a little dancing between the sheets is an important ingredient in a happy romantic relationship. Given that, a lot of us would assume that sex more often would make you happier and improve your romantic relationships.
Sounds perfectly logical, but the answer to the question, “Does more sex make you happier—or have any other benefits?” is a resounding “it depends.”
On the “Yes” side, various studies have found a connection between sex and a stronger immune system, lower blood pressure, reduced heart attack risk, improved sleep, lower stress levels, better memory and analytic skills, an increase in brain-cell building, and reduced anxiety and depression.
One study even found that sex could reduce prostate cancer risk. It’s not so much the act of knocking boots, though, but the ejaculations that count–and you can do that all by yourself. Either way, you’ll have to do it a lot. Men who ejaculated 21 times per month had a 20 percent lower risk of developing prostate cancer than those who did so “only” 4 to 7 times per month, according to the study’s lead author, Harvard epidemiologist, Jennifer Rider.
The circumstances of your coital bliss are also important. For example, people with many partners are less happy than those who have fewer (in fact, several studies have concluded that the number of partners needed to maximize happiness is…wait for it…one). People who cheat on their spouse and men who frequent prostitutes are also less happy than those who are able to keep their pants on when they’re away from their main squeeze.
Doing the Numbers
Okay, if sex is good for you, then how much is enough? Tim Wadsworth, a sociologist at the University of Colorado Boulder, has a pretty good idea. Compared to those who didn’t have intercourse at all in the previous year, Wadsworth found that people do so 2 to 3 times per month are 33 percent more likely to report high levels of happiness. Those who do the deed once a week are 44 percent more likely to report high levels of happiness, and those who have sex two or three times per week are 55 percent more likely.
But be careful: the nookie-to-happiness ratio isn’t just a numbers game. Perception and competition also play a role. “There’s an overall increase in sense of well-being that comes with engaging in sex more frequently, but there’s also this relative aspect to it,” Wadsworth said. “Having more sex makes us happy, but thinking that we are having more sex than other people makes us even happier.” For example, if a couple is having intercourse two or three times a month but they think that their neighbors are partaking once a week, the first couple’s “probability of reporting a higher level of happiness falls by about 14 percent,” Wadsworth found.
Which (not who) comes first?
Okay, so there’s a connection between those joint sessions of congress and happiness. But George Loewenstein, an economist at Carnegie Mellon University, wasn’t clear on which one of the two caused the other. Does carnal knowledge make people happier or do happier people have more afternoon (or morning or nighttime) delights? Or is there another variable, such as health or income, that affects both? Loewenstein and his colleagues decided to find out.
They started with 64 volunteer couples (all were legally married, heterosexual, and age 35 to 65) and randomly divided them into two groups. One was asked to double their conjugal frequency, the other didn’t get any instructions. The study lasted for three months and both members of the couples got surveys before, during, and after. The questionnaires asked participants about their about happiness levels, how often they had sex, and how much they enjoyed it.
The couples in the increase-it group did, indeed, boost their sexual encounters. But the results weren’t what Leowenstein and his team were expecting. “Contrary to what one would expect if the causal story running from sexual frequency to happiness were true,” they wrote in their paper, “we observed a weak negative impact of inducing people to have more sex on mood.” In other words, increasing the number of times you have sex may actually decrease your happiness, desire, and enjoyment.
The researchers were quick to point out that the problem wasn’t the increased sex, itself. Instead, it was the fact that the sexual act was a homework assignment instead of something the couples jumped into on their own.
So there you go: more sex doesn’t necessarily make us happier. So stop worrying about quantity, forget about how much action the guys down the street are getting, and start focusing on quality and spontaneity.
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Gluten-Free-For-All?
Chances are, 10 years ago you didn’t really know what gluten was. (Raise your hand if you’re still not totally sure what gluten is!) But you’ve probably heard of it. Gluten-free product sales have more than doubled since 2011, and 30% of polled Americans report wanting to cut back on the gluten in their diets. Celebrities left and right are touting its benefits. Books are being written about the dangers of consuming toxic gluten-containing grains, wheat being the absolute worst.
Are we really being poisoned by are whole wheat sandwiches? Let’s take a closer look.
WHAT IS GLUTEN? Answer: a protein. I know, I know, it’s found in breads, grains, and similar “carbohydrates.” These foods are classified as carbohydrates because that is what they are mostly made of, but they also contain vitamins, minerals, fats, and, yes, protein. Gluten is one of those proteins, and it is responsible for giving structure to our favorite carbohydrate-containing foods.
OK, SO…WHY THE FUSS, IF IT’S JUST PROTEIN? For most people, there’s no reason to fuss. Only about 1% of the population has Celiac Disease, an autoimmune condition in which the body mistakes gluten for something dangerous, and it launches a full-fledged immune attack. This causes inflammation and a whole host of very serious conditions. The only treatment for Celiac Disease is to completely avoid gluten-containing food, medications, and even hygiene/beauty products. Some research suggests that another 6% or so of the population may be gluten intolerant, so they don’t have Celiac Disease but they do seem to do better on a low-gluten diet. For the remaining 93% of us, gluten isn’t a problem at all.
WHY SHOULDN’T I JUST AVOID GLUTEN ANYWAY? YOU KNOW, JUST IN CASE. I MIGHT FEEL BETTER.
Unfortunately, there are some serious downsides to going gluten-free:
It’s really, really hard to get certain nutrients when you cut out foods containing gluten. This includes many of the B vitamins, which are linked to everything from energy to decreased risk of certain birth defects. (Side note: if you’re thinking you’ll just go gluten-free and pop a few supplements, think again. Many medications and supplements use gluten-containing ingredients.)
It can be socially isolating. True gluten avoidance makes social gatherings very challenging due to how many foods contain gluten, and how easy it is to contaminate gluten-free foods simply by preparing them in the vicinity of gluten-containing foods.
It has never been easier, and at the same time, so difficult to go gluten-free. Nowadays, you can find a gluten-free version of just about any gluten-full food, from cakes and candies, to pizza and pasta. However, these processed gluten-free convenience foods are often lower in fiber, vitamins, and minerals (see above); and higher in sugar, preservatives, and fillers than the gluten-containing foods they were created to replace. Additionally, they often rely on rice-based ingredients, which could potentially lead to an overconsumption of arsenic if you aren’t careful. Yikes.
It’s expensive! One recent study, in fact, found that gluten-free products were, on average, 242% more expensive than their gluten-containing counterparts.
Why does anyone bother with a diet that is expensive, socially binding, nutritionally restrictive and inclusive of some very processed, unhealthy foods?
SHALL WE CONSIDER SOME OF THE POTENTIAL BENEFITS?
A lot of perfectly nutritious foods are naturally gluten-free, such as beans, fruits, vegetables, quinoa, nuts, seeds, extra-virgin olive oil, and more. By going gluten-free you might start incorporating more of them into your diet by default.
A lot of not-so-very-nutritious foods do contain gluten: cakes, pizza, pies, cookies, and so on. Who couldn’t stand to adopt a lifestyle that relied a little less heavily on these sugary, processed treats?
If done well (as in, to maximize nutrition and decrease risk of cross-contamination), it will require a lot more cooking at home. Restaurant meals, take-out, and convenience foods are often sky-high in sodium, trans fats, unsavory oils, and lots of ingredients only a chemist could decipher. Less of that, and more home-cooked meals, can be a big step toward improving your health.
BOTTOM LINE: FIT OR FLOP?
As a registered dietitian, I have to say, this one is a flop. Unless you have Celiac Disease, there is absolutely no credible evidence at this time that avoiding gluten has any benefits. However, replacing sweets and refined grains with fruits, vegetables, beans, and other wholesome foods is never a bad idea! So when you see something labeled “gluten free,” take a closer look: it could be marketing hype, or it could be a cool new food to try.
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Exercise Safely in the Summer Scorch
It’s gorgeous outside. The summer sun is high in the sky and you’re motivated as ever to do a nice, long run outdoors.
But hold up! Before you catapult your fine, fit self into a sunny, sweaty workout there are things you must know and heed. Although studies show that people who exercise outdoors are happier and exercise longer than those who work out indoors, there can be some issues. Take it from me….I know from experience. I’ve been caught a mile from home, crawling toward my house, face purple, mouth pasty, light headed and nauseous, begging for someone to pick me up and give me a ride home. Has this ever happened to you? Let me help you keep from making your workout do more harm than good.
As if a sunburn isn’t bad enough, here is what can happen to you if you work out in the hot, summer sun without taking care. Each preceding condition, can dreadfully cause the next. They start mild then can quickly get worse.
PHASE 1:
Dehydration…Occurs when you lose more fluid than you take in.
Signs: thirst, dry skin, fatigue, dizziness, confusion, rapid heart beat
PHASE 2:
Heat Cramps…Tightening of your muscles resulting from electrolyte imbalance from loss of fluids.
Signs: muscular pain and cramping, hot sweaty skin, exhaustion, vomiting, fainting
PHASE 3:
Heat Exhaustion…Result of your body overheating from high temps usually combined w high humidity.
Signs: fever as high as 104, nausea, vomiting, headache, weakness, headache, muscle cramps, cold clammy skin
PHASE 4:
Heat Stroke…Super serious condition caused by failure of your body’s temperature regulating mechanism when exposed to excessively high heat.
Signs: fever of over 104, confusion, slurred speech, hot and dry skin, vomiting, delirium, rapid breathing, racing heartrate
Basically this is what happens. Exercise and the outside temp increase your core body temperature. To cool itself, your body sends more blood to circulate through your skin and increases sweat production. The increased blood to the skin leaves less blood for your muscles which increases your heart rate. If there isn’t enough water in your body to produce sweat, your internal core temperature starts to rise and your heart rate increases further. Additionally, typically sweat is evaporated of the skin which serves to cool you off further. However, if outside humidity is high then moisture doesn’t readily evaporate off of your skin causing your body temp to get even higher.
How do you avoid overheating and feeling sick?
-Avoid exercising from 10am-3pm during the heat of the day. Early morning is best.
-Wear loose, light colored clothing to reflect heat and cotton to wick moisture away
-Wear sunscreen of minimum 45 spf, even on cloudy days
-Before you go out drink a glass or two of water. Carry water with you and drink 4-8 ounces of water every 15 minutes. When you’re done have more water.
-Get acclimated by running shorter distances the first couple of days of heat, then increasing slowly
-Take a cold shower before your workout or squeeze water on the top of your head while you exercise
-Exercise in cooler places
-Split up your workout by working out for a shorter time earlier in the morning, then again in the evening when it’s cooler
-Go slower
-Run through the sprinklers during your run!! (ok this is for fun too)
If you experience any type of heat illness do the following:
-Lie down in a cool, shady spot
-Remove extra clothing, fan your body or wet it down with cool water
-Place wet towels or ice packs around your neck
-Drink water or a sports drink immediately
Heat illness is quite serious and can be potentially life threatening. If your symptoms don’t get better after 20 minutes of treatment quickly get to the doctor or call 911.
If you are a runner, I’d bet without a doubt that at some point in your life you’ve heard one or both of the following statements:
1) “Run, Forest! Run!”
This was most likely yelled out of the car of a passerby who undoubtedly thought their commentary was hilarious, but fails to realize that everyone else also thinks this popular movie reference is hilarious. You’ve heard it before.
2) “Running is bad for your knees”.
If we’ve heard it once, we’ve heard it a million times. Running is supposedly bad for our knees. The warning comes from loved ones, concerned for our well being. It comes from people with bad knees who are looking for a place to lay the blame. And it comes from the mouths of people who might not really have any idea what they are talking about, but they have also heard the “running is bad for your knees” rumor so often that they believe it must be true.
(Also, they probably can’t understand why you’d consider running 25 to 100 miles a week fun, so they’ve got to find a way to point out that your actions are crazy.)
But is it true? No, not the part about runners being slightly crazy, the part about your knees.
Brace yourselves (or brace your knees) but the answer may surprise you:
No. Running itself is NOT bad for your knees…for most people.
The act of constantly pounding your joints on the pavement does inherently seem harsh, so it would only make sense that it is bad for your body. However, it is important to remember that the parts that make up our body (bones, muscles, joints, etc.) are not like the parts that make up a car or a machine. Machine parts wear down over time with use. Our “parts”, however, are living things. Because cartilage, or soft connective tissue that surrounds the bones in our knees, does not have arteries that deliver blood, it relies on the pumping action generated by movement to get its regular dose of oxygen and nutrients. Because of this, numerous studies have shown that runners actually have thicker and healthier knee cartilage than those who are sedentary.
Take that naysayers.
But, as with anything, there are always exceptions. Those with family history of arthritis, osteoarthritis (the breakdown of cartilage), or degenerative joint issues may be at a higher risk of developing these potential issues. In fact, experts seem to agree that genetics are the true determining factor of possible arthritis, and running will neither exacerbate nor prohibit the outcome.
In other words, you can blame mom and dad if you develop osteoarthritis, but you can’t blame the running.
Further, those with prior traumatic knee injuries might be at risk for continuing damage due to the act of running. According to Runner’s World Sports Dr. Bill Roberts, people who have suffered ACL tears, regardless of repair status, are getting knees replaced 15-20 years earlier than their non-injured peers.
Lastly, obesity may play a role in knee pain. For every pound of weight a person carries, they have four pounds on the knee when running. In other words, if you weigh 100 pounds, there are 400 pounds of force on the knee with each foot strike. While we’ve established that the pounding force of running on the joints is beneficial, too much force will cause pressure on the cartilage will break it down over time, possibly resulting in osteoarthritis.
All of that said, even if you aren’t genetically at risk for joint issues, have experienced zero knee injuries in the past, and do not have an excessive amount of weight bearing down on your knees, there are still a few things you can do to keep your knees happy.
Train smart: increase your mileage gradually, as to not put too much stress on your body at one time.
Strength train: Overall strength ensures proper biomechanics and helps prevent any imbalances or weaknesses that may lead to possible injury.
Don’t over do it: even too much of a good thing can be bad, and running is no exception.
So, lace up your sneakers and hit the road…your knees will thank you.