Monday, December 31, 2018
6 Mistakes Every Keto Beginner Makes (and How to Avoid Them)
Thinking about going keto? A ketogenic diet could help you drop pounds faster than traditional weight-loss plans, research shows. And plenty of proponents say going super low-carb boosts their energy and helps them think more clearly.
In other words, giving this trendy eating style a try could deliver big benefits. That is, if you know what you’re doing. There are lots of ways a keto diet can go wrong—and when that happens, you might find yourself feeling pretty crappy. Here are six common mishaps keto newbies make, plus what you can do to steer clear.
1. Not anticipating an adjustment period.
The first few days on a keto diet can feel a lot like having the flu. It’s common to get slammed with a headache, weakness or fatigue, muscle cramps, nausea, and diarrhea or constipation.
Here’s why: Your body enters a state of ketosis once your carb intake drops below around 50 grams a day. When that happens, your cells switch from burning glycogen (energy from carbohydrates) for fuel to burning ketones, an alternative source of fuel that the liver makes from fat. “You’re asking your cells to do something they aren’t used to doing,” explains Robert Santos-Prowse, RD, author of The Cyclical Ketogenic Diet. “When you suddenly deprive them of the fuel they’re used to using, there may be a period of sluggishness or brain fog.”
Another reason you might feel like garbage? Transitioning to keto may also cause your body to shed more water (read: you’re peeing more). “Especially in the first week of a low-carbohydrate diet, your body is shedding a large amount of stored water as it breaks down glycogen in your muscles and liver,” says Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss. “Just like an athlete who sweats heavily loses a large number of salts and minerals, a person excreting large amounts of fluids can also become dehydrated or low on electrolytes like sodium and potassium.”
2. Skimping on the water.
It’s always smart to stay hydrated—but since you’re losing all those extra fluids and minerals, you really want to drink up while you’re eating keto. “Make sure to drink at least 64 ounces of water a day,” Fear says. And if you’re still thirsty, drink more.
Make an effort to replenish those lost electrolytes by eating plenty of potassium- and magnesium-rich foods. Think avocado, tomato sauce, spinach, salmon, and nuts. As for sodium? “Don’t worry about adding extra salt to your food since most of us get plenty,” Fear says.
3. Going all meat, all the time.
Think keto diets are all about the protein? Nope, that’s wrong. Eating keto is actually all about the fat. “A ketogenic diet essentially swaps the percentages of fats and carbohydrates,” Santos-Prowse says. That means you’ll get up to 80 percent of your calories from fat and five to 10 percent from carbs. The remaining 15 to 20 percent should come from protein, which is about the same as standard higher-carb diets.
In other words, the goal isn’t to pile your plate with steak or chicken. So what should you be filling up on instead? At each meal, aim for three to four ounces of lean protein (like lean beef, fish, or pork) cooked in butter or oil, along with a half-cup of non-starchy veggies (like leafy greens, broccoli, or cauliflower) and a serving or two of healthy fat (like a tablespoon of olive oil or 1/4 medium avocado), Santos-Prowse suggests.
4. Forgetting about fiber.
If you suddenly find yourself backed up and bloated after a few days of eating keto, you’re not alone. Putting all the focus on fat can make it easy to forget about that other important F: fiber. Add even a touch of dehydration to the mix and you’re looking at the potential for a bad case of constipation.
Since high-fiber foods like whole grains, beans, and fruit also tend to be high in carbs, you’ll need to find other ways to get enough roughage. Eat as many high-fiber vegetables as you can within your carbohydrate limit, Fear says. (Good ones include artichokes, broccoli, and Brussels sprouts.) Make avocado a mainstay too—it’s one of the few fat sources that also provides fiber. And remember to drink that water.
5. Letting your carbs creep up.
Craving a cookie or a slice of pizza? It’s totally fine to have higher carb fare once in a while... after your body has adjusted to your new eating style. Research suggests that it takes 30 to 60 days for your cells to fully adapt to using fat for fuel instead of sugar. Up your carb intake before that happens, and there’s a good chance you’ll cycle in and out of ketosis—and get slammed with nasty keto flu symptoms each time.
The lesson: Keep your carbs below the magic threshold for at least a month or two before having a carby treat. “If you stick to a ketogenic diet for long enough to become well adapted, your body will easily burn fat or carbohydrates for fuel and switch between the two without much effort,” Santos-Prowse says.
6. Going it alone long-term.
Eating keto can help you drop pounds quickly. But some experts are wary about whether it’s OK to stick with the diet for the long haul. “We don’t have long-term data to tell us what happens to humans when they are in a state of ketosis constantly over long periods of time,” says Julie Stefanski, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics.
Based on common sense, though, if you decide to stay in ketosis for a long period of time, you could miss out on important nutrients that some higher-carb foods offer.
So if you plan to live the keto lifestyle, it’s a good idea to talk with a registered dietitian, Stefanski says. They can assess your eating plan to fill any nutritional gaps and help keep possible health problems at bay.
6 New Year's Resolutions You Can Actually Keep
Ah, the New Year's resolution—for some, the idea of setting a year-long goal is invigorating and motivational. For the rest of us, well, we're lucky to make it to the first week of February. Failed resolutions happen for a variety of reasons: Perhaps you were a tad ambitious with your commitment (not that you can't do anything you put your mind to, superstar!). Or maybe you started feeling like your resolutions were more like punishment, especially if they're restrictive and focus on things you shouldn't do.
While we won't disagree that a new year is a great time for some new habits, traditional New Year's resolutions can be a recipe for disappointment. "Focus on nourishing your body rather than restricting it," health coach Ashley Pratt says. The fresh start is the perfect opportunity to reframe your mindset into a more positive and empowering perspective, which can ultimately lead you into actually achieving some of your health and fitness-related goals.
1. Show Daily Gratitude
We've all had those tough years when it seemed like nothing went right. For the new year, try keeping a gratitude journal in which you write down a few things you're thankful for on a daily basis. It doesn't have to be complicated, just a few bullet points of the good happening in your life. "This will help keep things in perspective and remind you what actually matters to you," Pratt says.
To take this idea up a notch, take a good look in the mirror and say something good about yourself before walking out the door. "Getting into this habit will help that daily inner dialogue become more positive and supportive," she adds.
2. Get Outside
You've most likely heard about the mental health benefits of spending time in nature. So why can it be so hard to actually get outside? There are a ton of ways you can incorporate outdoor time into your daily routine; you just have to find a way that works for you. Maybe that means you commute on foot once a week or maybe you trade the gym for your local playground. You could make a routine out of strolling through your local park every weekend, join an outdoor sport for a little exercise, or get sweaty with your four-legged pal. Whatever it is, we guarantee spending more time outside will lift your spirits and get you that much-needed vitamin D.
3. Pause More
Ferris Bueller said it best: "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it." Taking a few short breaks throughout the day can help us feel more centered and clear our minds, according to family and marriage therapist Emily Cosgrove. During these few minutes of downtime, drink a glass of water, focus on breathing, or step outside. Whatever you do, leave the phone and back away from the computer.
"The intention of time in solitude is to be present," she says. "Connect with yourself and notice what's within and around you. Meditation can not only help with this, but it also reduces stress and anxiety." So whether that means you pick up meditation as a regular practice or you just block off a few minutes every day for yourself, find time to take care of No. 1—you.
4. Listen to Your Gut
Our New Year's resolutions often tell us what we should and shouldn't do. Run more, eat less, don't spend money on happy hours... wow, this year is already sounding so hard. If you find yourself setting the same restrictive eating guidelines you did last year, try passing the mic to your body this time around. Consider adding more nutritious food to your diet or try intuitive eating, which doesn't involve calorie counting or banned foods but instead encourages you to listen to your body about what it does and doesn't need.
Similarly, if you feel pressure to work out but your body is begging you for a rest day, don't feel shameful for listening to it—recovery is a huge part of any fitness or weight-loss goal, so soak up those stretch sessions guilt-free.
5. Move Your Own Way
"If you hate running, why is your New Year's resolution to train for a marathon?" says personal trainer Tara Laferrara. "If you don't find movement you enjoy, you'll never stick with it. Have dance parties in your kitchen. Play outside with your nieces and nephews. Walk on your lunch break with your coworkers."
If you're unsure of what kind of exercise you'll enjoy, dedicate the first few months of the year to trying new workouts. It doesn't have to be what's trending or what you think it should be, it just has to be what you enjoy. Once you find it, we bet you'll be surprised by how often you'll want to "exercise."
EDITOR'S PICK
6. Step Outside Your Comfort Zone
The start of a new year is a chance to try new things and make new memories, but it's also important to remember that real change happens when we challenge ourselves to get uncomfortable. "It doesn't have to be a big leap to start: If you haven't worked out for six months, don't force yourself to go to Spin six days a week. If you're terrified of heights, you don't have to go skydiving," Laferrara says.
But just getting yourself moving and thinking in ways you're not necessarily comfortable with can end up going a long way. Whether it's finally starting that French course you've been putting off or getting to your first yoga class, you'll be surprised at what you can discover about yourself and where your new habits may take you.
Kathleen Wong is a Honolulu-based writer. If she's not writing, you can find her at the beach.
Will Drinking Coffee Wreck My Intermittent Fast?
Before changing the way you eat and altering your diet in any significant way, please speak with a health professional to make sure it's the best decision for you.
Although intermittent fasting (IF) has its benefits, going without food or drink for hours on end is serious business. It’s natural for anyone in the middle of a fast to wonder if coffee is “allowed” or if it will undo all their hard work. What about green tea or just a tiny snack? Here’s the truth about what will and won’t break the fast.
Is it OK to drink coffee while fasting?
Short answer: Yes! Good news, right? But it gets a little more complicated. First, let’s define coffee. It’s not a double mocha cappuccino with whipped cream and sprinkles. It’s not even a latte with eight ounces of milk. While fasting, coffee is coffee with nothing in it. So, yes, drinking black coffee during most types of intermittent fasting is totally OK. The popular 16/8 Leangains protocol (fasting 16 hours and eating during the eight-hour window) actually goes so far as to say that coffee with “a splash of milk” is acceptable in the fasted state.
With just five calories per cup, it makes sense that a cup of joe won’t do much damage to your metabolism or blood sugar. Coffee may actually rev up your metabolism by one to 25 percent. You may have to get used to the taste of black coffee, but we have faith in you.
What else can I drink (and chew)?
Here’s a list that gets the green light during the fasting phase, according to some IF experts.
Lemon Water
Drinking water is not only allowed, but it’s also encouraged (shocking, we know). Although your body can go for periods of time without food, it cannot function properly without water. Good old H2O is necessary for organ and muscle function, so be sure to pump your body full of it. Since water can get a little boring, add a squeeze of lemon. You won't be adding any calories and you'll be able to add a new flavor without resorting to other drinks that are off-limits.
Iced Tea
Just like coffee, iced tea isn’t always as innocent as it seems. You've got sweet tea, tea and fruit “refreshers,” peach tea, green tea, matcha tea, and the list goes on. Most tea drinks have some sort of additives, like sugar or milk, and are not permitted during the fasting phase. However, tea in its purest form has virtually no calories and won’t wreck your fast. Your best bet is to brew your own from a simple black, green, or herbal tea bag or look for brands that offer unsweetened varieties without any extra additives.
Gum
Have you ever had a weird taste in your mouth from fasting and then you pop a piece of gum, panic, and spit it out? There’s no need to freak out. Most gums are made with sugar alcohols, contain no calories, and are perfectly fine to have while in the fasting phase. Some research even suggests that gum may decrease feelings of hunger. Time to stock up on some minty freshness!
What should I avoid while fasting?
Green Juice
While green juices are often marketed as a “cleanse” or a way to “detox,” that doesn’t mean they work that way—or fit into the IF lifestyle. As a matter of fact, one of the benefits of IF is reducing insulin spikes and creating greater insulin sensitivity. Green juices undoubtedly contain calories and natural sugars, both of which will spike your blood sugar. Don’t buy into the package claims and refrain from picking up a green juice during your fasting period.
Celery
Obviously, all foods are off-limits during the fasting stage, but your hungry stomach may convince your brain that certain low-cal snacks won’t really do any harm. Seven celery sticks only have 15 calories, after all—that’s nothing! Unfortunately, that is probably 10 calories too many. The general fasting guidelines vary from plan to plan, but most only allow for zero-calorie drinks during fasting. Celery is made up of water and natural sugar, which will get your insulin and metabolism moving. Rather than undoing all your hard work for some measly celery, wait until the eating hours and chow down on something you actually enjoy.
We're going to leave this one up to you...
Believe it or not, the Leangains protocol (16/8) says it’s OK to drink diet soda while fasting. Yes, diet soda. Other IF plans call for “clean eating” and no processed foods, and diet soda doesn’t exactly grow on trees. Let’s put diet soda in the “maybe” column because one every now and then won’t kill you, but we think you should probably just stick with water, coffee, or tea while intermittent fasting.
Why Drinking Again Was the Right Choice for Me
My 49th birthday seemed a good day to start drinking again, despite being warned not to.
I come from a family of drinkers, and for 30 years, I drank at levels that certainly went beyond "moderate." I'm not sure "heavy" was accurate, and I didn't have a "problem." Or at least, I don't think I did. Mostly, I didn't like the amount I drank and wanted to cut back, and I'd tried and failed to do so more times than I can remember.
As a health and fitness writer known for his skepticism, I never bought into the claims of a daily dose of alcohol being healthy or that ridiculous notion that a glass of red wine is equivalent to an hour in the gym. It's called being "intoxicated" because you're ingesting a toxin.
The dose makes the poison, however, and plenty of people choose to poison themselves: In a recent report, the World Health Organization stated that more than 5 percent of all deaths each year can be attributed to alcohol abuse. Five percent!
And last August, there was a disconcerting meta-analysis published in the Lancet that proclaimed "the level of consumption [of alcohol] that minimizes health loss is zero." While it is true that alcohol is a class 1 carcinogen, this led to alarmist reporting that even light drinking was going to cause your insides to spontaneously combust. The New York Times was more circumspect, dissecting the study to show that while alcohol isn't good for you, that doesn't mean light drinking is a guarantee of early death.
EDITOR'S PICK
What's clear is that less alcohol is better than more alcohol.
I'm a health nut. I exercise more than about 99 percent of the population, have a healthy body weight, eat my fruits and veggies, don't smoke, manage my stress… but my alcohol intake was worrisome. I knew my health, and probably my life, in general, would be better if I cut back.
And then, while out for a run on a snowy winter's day in late 2015, I experienced a transformative moment. I had an awakening that prompted me to decide to quit drinking for at least a year. The sensation was so powerful that cutting out alcohol was effortless.
I knew it wouldn't be forever, but I wanted to be able to quit for a year and go back to drinking at much lower levels, both for my health and my lifestyle. Halfway through the year, things were going great, and I decided I wanted to extend it simply to prove that I didn't need to start again on day 366. Actually, it would have been day 367, because I quit on a leap year.
I figured waiting some extra months would be a good idea. After the year was up, I wrote of the benefits of quitting for the Chicago Tribune. But something I wrote in that article, which turned out to be quite popular, caused many to misplace their excrement and send apocalyptic proclamations to me via email.
"When I do decide to drink again, I'm confident it will be occasional and light," I wrote.
My inbox exploded.
Were I to summarize the content of these emails into a single, short sentence, it would be: "DON'T DO IT!"
I was sternly and repeatedly warned that I should never drink again. I was told many a man had thought they had their drinking under control and tried to reintroduce it after a lengthy hiatus, only to fall off the wagon hard into a puddle of puke and despair.
I don't doubt that happens, but I didn't think it would happen for me. I'd been a little ways beyond "moderate," not "alcoholic." For many, their drinking is so calamitous that there is no choice but to abstain for life. However, there has been a mentality perpetuated by abstinence groups that if you ever feel the need to quit drinking, it means your behavior is such that you should never return to it. You're seen as an addict, and moderation is a fool's dream.
Such all-or-nothing thinking regarding alcohol is pervasive, and not always helpful.
In my case, if I had been convinced that the only way forward was never to drink again, I never would have quit in the first place (and wouldn't have gained the benefits of eventually cutting back). I like to drink, but I was living a good life and didn't rely on alcohol to get through the day. My straits were not dire, as is often the case with serious alcoholics.
And there are many others like me who have success with programs such as Moderation Management and One Year No Beer. In these programs, the "reboot" of taking an extended hiatus prior to moderate reintroduction of alcohol is common. I didn't use a program but winged it based on what felt right at the time.
And when I went back to drinking, it was because that felt right too. When I finally ordered my first drink again (a Guinness), I enjoyed it. It tasted good and washed down some fish tacos nicely. I ordered a second pint, this one a Newcastle. I nursed it for almost an hour and didn't finish.
I was no longer ravenous for the taste. It was… nice. I still liked it. But I didn't long for it.
Another 17 months have passed since that day, and I can say the experiment worked exactly as I'd hoped. The desire to drink frequently or to overdrink is gone. Since the reintroduction, my intake can be easily classified as "light," which is where I'm happy for it to remain.
Why did I start drinking again? Because I always intended to. I believed light drinking was possible for me, and I made it happen by taking an extended hiatus to break the desire and show myself that I was able to abstain without it feeling like I was engaged in a constant battle of white-knuckle resistance not to.
James S. Fell's blog is read by millions and can be found at bodyforwife.com. His book, The Holy Sh!t Moment: How Lasting Change Can Happen in an Instant, will be released by St. Martin's Press on January 22. Check it out and follow him on Facebook and Twitter.
The Absolute Best Way to Get Your Relationship Out of a Sex Rut
In my time as a relationship and intimacy expert, I've seen a lot of couples who aren't thinking about divorce and appear from the outside to be happily married and doing fine—but they aren't having sex. And that means that no, they aren't doing fine.
We all know that keeping up a healthy sex life in a long-term relationship can be challenging. According to the 29,000 adults interviewed for the 2012 Durex sex survey, 54 percent of couples report being dissatisfied in the bedroom—and one in five couples have stopped having sex altogether.
But when you're in a committed relationship and you stop having sex, you're more prone to physiological stress and anxiety. You're more at risk for infections due to lower immunity, and you're likely to feel less emotional intimacy, vitality, arousal, and connection with your partner. Of course, there is an ebb and a flow to how often most couples have sex. Typically, the most challenging part of the cycle is figuring out how to transition out of the ebb and back into the flow.
EDITOR'S PICK
But when you find yourself sexually frustrated, there is something surprisingly simple you can do—and no, it doesn't involve any Cosmo-style "sex moves" or buying a dozen red roses.
Let's say you want to have sex with your partner, but it's not happening. Sure, there's a lot going on with work, kids, and business trips—all of that is usually true. But sometimes all those responsibilities are enough to keep you from having sex, and other times they function as an invitation to be more devoted and more creative to connect with one another.
Well, if that's your situation… try telling the truth.
Maybe you don't like that he went to sleep without saying good night the past three nights. Maybe you don't like how she handled something with your son. Perhaps you are annoyed she spent more money than you agreed on when purchasing the new couch. Or you are finally fed up about him leaving his dirty laundry on the floor. It could be something big or just as likely something small. Whatever it is, you didn't like it, and now you're feeling resentful.
It may be such a low level of resentment that you don't even notice it yourself or such a big one that you keep thinking about it at odd times throughout your day—despite being focused on other things. Whether the trigger was big or small, you are now feeling blocked, constricted, angry, or resentful. And feeling blocked, constricted, angry or resentful does not lead to good sex. Ever.
So what do you do about it? You tell the truth.
No more minimizing your own experience to avoid making a fuss. No more holding it in because you don't know how to say it or because you think you shouldn't be so bothered about it. No more of that! It really is time to say something, to clear the air and get back on the same page.
I teach my clients to set themselves up for success by first asking permission to have a conversation. Here are some possible ways to do so:
"I have something important to share. Are you available to hear it?"
"I want to share something vulnerable with you. Is this a good time?"
This step is both to get permission and to alert your partner you have something important to say and need them to listen in a loving way.
There are three possible answers to this question: "yes," "no," and "not yet." If you get a "not yet," accept it and ask when a good time might be. If you get a "no," share this article and have a conversation to clarify whether you both want a relationship where you can be honest with one another.
Once you have an affirmative answer, then communicate why you are sharing and what you hope to achieve by doing so. You might say, "I'm telling you this because I want to feel closer to you and I'd like to have sex tonight," Or perhaps, "I'm telling you this because it has been bugging me, I haven't been able to let it go, and I hope that telling you will help me clear it so I can get back to feeling at ease in your presence."
The key here is that you don't approach this in a way that feels out of control or blaming. You have identified your issue and can say it with care—not holding back (or it will be missed) while also not blasting your partner with it (making it hard to listen to). This is a technique that uses courage and compassion: Facing some tough moments is always worth it. Once your partner understands why you are sharing and what you hope to get from doing so, they'll be prepared to listen well.
Instead of feeling attacked and subsequently defensive, your partner will be able to hear your experience and be there for you.
Then go ahead and share what's been bothering you: "When you leave dishes in the sink, I feel taken for granted and assume you don't care about my feelings. This makes me feel unimportant, and when I feel that way, it's hard to feel attracted to you."
"When you make plans for us to have dinner with your friends before checking with me, I feel angry and ignored. I feel unseen, and that makes me want to withdraw from you when what I really want is to be connected and considered."
This technique is not the way to reconnect sexually after abstinence for six months or six years—it's best used for couples who generally have a healthy sex life and haven't had sex in a little while (whatever amount of time that is for them).
In my experience, it's a surprisingly effective method. It takes practice to do this well—to be able to know what the issue is and take full responsibility for your experience rather than blaming your partner. However, it's well worth the effort to develop the skill.
During a coaching session with me, I see couples use this technique and shift from tense and resentful to relaxed and loving. The main reason honesty works is that connection and intimacy are built through authenticity and vulnerability. When you share honestly with your partner, it can be very difficult—both to express what is really bothering you and to hear and internalize criticism. But rather than feeling attacked, recognize your partner's share as an act of courage contributing to your connection.
Alexandra Stockwell is a physician-turned-relationship coach. She has coached more than 1,500 men and women on their journey to live vibrant, meaningful lives and trains other coaches to do the same. For more information, visit her website or check out her Facebook page.
Medical News Today: Diabetes and erectile dysfunction may be genetically linked
A new, large-scale genomic analysis suggests that having a genetic predisposition to type 2 diabetes may cause erectile dysfunction.
Medical News Today: Can exercise lower blood pressure as effectively as drugs?
The most common treatment for high blood pressure consists of taking specific medication, but could regular exercise bring the same benefits?
Sunday, December 30, 2018
Medical News Today: Mindfulness 'has huge potential' as a weight loss strategy
New evidence supports the idea that mindfulness techniques can enhance and facilitate weight loss efforts by encouraging better eating habits.
Medical News Today: Does magnesium hold the key to vitamin D benefits?
Research has linked low vitamin D levels with a range of conditions, including bowel cancer. But, without magnesium, vitamin D may not function properly.
Saturday, December 29, 2018
6 steps toward a successful exercise resolution
Here we are at the end of December, and some of us are contemplating another chance for a fresh reboot. The infamous New Year’s resolutions are a common topic. Last year I wrote a blog post about an overall view of how to be successful when thinking about reaching a goal. Changing behavior is all about learning a new skill. Ultimately, you are teaching your brain that you can do a specific job, creating a new habit that eventually will be part of your weekly or daily routine. In a similar way that’s how we learn how to cook, and even how you learned to speak or walk. Acquiring a new habit requires a plan, practice, and reflection on how to improve. Let’s harness the teaching mode to make this learned skill part of your life in 2019.
“Start exercising” is what most of my patients say when I ask them what could make them healthier. Here is an effective way to incorporate physical activity into your weekly routine moving forward.
Do not skip any of the six steps. Make sure you write them down. Remember, this is a process.
Step 1: Reflect on the feelings you might have toward exercise
For some people, just thinking about exercising creates undesirable memories and anxiety. Let’s first deal with the ingrained thoughts and emotions related to exercising. It will probably take you around 10 minutes to write this down. Writing is better than typing, so grab a piece of paper. Do you feel helpless? Do you feel you do not have any guidance? How did you feel when you were not able to follow through on your plans in the past? How do you feel about going to a gym? What did you learn from your past experiences? Reflecting on your feelings and emotions will help you deal with the barriers you may encounter. Failure to recognize and to be aware of these thoughts and feelings may be one of the reasons many have a hard time reaching their goals.
Step 2: Go deep into the reasons why you want to move more
It is not because you need to exercise, but instead pin down why you want to start exercising. Having the reason you want to exercise written down is what you will revisit when you cannot get off of the couch. Is it because you want to be fit? Do you want to look better? Is it because you want to go on a trip where you will be walking several hours a day? Is it because you want to have less anxiety, or maybe you want to lower your blood pressure? If you are not sure of the reason why you want to do it, I would recommend more reflection, talking to your family and friends, or to your doctor. If you are not ready to make the change, I would suggest asking why. Why is exercising not that important? If you don’t move more, how do you see yourself 10 or 20 years from now? What do you want your health for? How do you see yourself after you start working out? What will you do when you feel stronger and healthier?
Step 3: It’s time to come up with a plan
You can either write or type into a computer. If you type, make sure to print the program and put up in a place where you can see it every day. It can be your fridge, your office, a spot you pass frequently. Choose the exercise and how much time you will allot per week to do the task. Come up with a realistic plan to fit your schedule. Don’t create an unreasonable plan to work out an hour a day, five times a week starting January 1st if you are sedentary, have a full-time job, and still have to take care of your family when you get home. You are setting yourself up to fail. This is the biggest mistake I see when people are trying to incorporate a new habit. Failure can be very frustrating, and it is one of the main reasons New Year’s resolutions do not develop into habits. Take a look at your schedule and choose an exercise you enjoy and that is doable. It is okay to start walking at a fast pace 10 minutes twice a week, or do a seven-minute workout routine, but make sure you block out the time to do so.
Now that you have reflected on your emotions, written down the reasons why you want to start exercising, selected the type of exercise and the amount of time you will devote to get moving, let’s come up with a more detailed plan, so exercise is part of your routine in 2019.
Step 4: Develop a detailed plan based on time, rest, and intensity
Let’s say that you decided you will start walking at a fast pace for 20 minutes per week, two sessions of 10 minutes each. You eventually want to get to the standard recommendation of 150 minutes of moderate exercise per week, or 75 minutes of vigorous physical activity per week. You will do this very slowly, and it will take several months. To get there, you will adjust three variables: the amount of time per week (volume), the amount of rest you will have between sessions, and the intensity of the exercise. You will change only one variable at a time every two months. Remember that you are teaching your brain that you can do a particular activity. If you manipulate all three variables at the same time your brain gets confused. For example, if you want to change the volume (duration and distance), add 10% to 20% of the time to each of your two weekly sessions, walking at the same pace. Do not start to run (intensity) and add time all at once, for example. If you want to go a little faster instead, continue training twice a week for 10 minutes. If going faster is too subjective, consider buying a heart rate monitor and increase your heart rate by about 5% to 10% after each session. You could also reduce the amount of rest between your sessions, adding another 10-minute session in the middle of the week, using the same pace.
Step 5: Adapt your plan using four-session cycles
If you feel too tired midway through your exercise, there is a chance you are changing the variables too fast, and you could be overtraining. People who overtrain get injured and are less likely to continue the learning progress. You do not need to reach your goal too quickly; learning takes time. Slowly ramp up your routine, either increasing volume and intensity or reducing rest. After ramping up your workout for three sessions, just repeat the same workout for the fourth session. So for example. If on Day 1 you walk 10 minutes, Day 2 you go up to 12 minutes and Day 3 you walk for 14 minutes, on Day 4 just repeat the previous day, walking again for 14 minutes. That way you are teaching your brain that you know you can do that task well, without getting exhausted. For the fifth session, you can continue the ramp-up. Keep doing this system of four-session cycles where you increase one variable every three sessions and repeat the last one.
Step 6: After each workout, take the time to reflect on what you just did
Incorporate the sense of accomplishment and how rewarding it was to do it. Hold onto these positive feelings for 10 to 20 seconds after the workout. It’s helpful to think about this throughout the day. You could even journal about these emotions. The more you think about and feel that sense of accomplishment throughout the day, the more brain connections it creates. You are teaching your brain about the importance of exercise and that you can actually do it. Think about the reasons why you are exercising. Does this make you feel good about yourself? Is this helping you deal with some medical problems you might have? Is this making you stronger? Do you have more energy to go on with your day or play with your kids?
Bringing it together
It is through continuous practice and reflection that we learn everything in life. Being aware of your emotions, reflecting on your motivations, practicing the skill, making small changes, and improving what you already know is the recipe to make exercise part of your life moving forward. That’s how you adapt the brain to learn a new habit. That’s how you teach the brain to do that exercise for that amount of time at that specific intensity. Don’t give up — be aware of the feelings and emotions that might undermine your goals and objectives. January 1st is just another day in the calendar, you can try this any day of the year. Don’t wait for 2020 if your plan does not go as expected. Learning a new skill is a journey. Happy 2019 and best of luck.
The post 6 steps toward a successful exercise resolution appeared first on Harvard Health Blog.
Medical News Today: How coffee might protect against Parkinson's
Over recent years, it has been clear that coffee protects against Parkinson's disease. A recent study tries to pin down the exact molecules involved.
Medical News Today: Bipolar: Physical activity may boost mood and energy
New research suggests that physical activity may treat depressive symptoms in bipolar disorder, as scientists find a link between motor activity and mood.
Friday, December 28, 2018
Poll shows plurality in Kentucky still favor Obamacare; Chandler says numbers suggest opinion of law has settled in state
Taken Aug. 26 through Oct. 21, the poll found that 44 percent of Kentucky adults have a "generally favorable" opinion of the 2010 law, while 33 percent are "generally unfavorable" and the rest said they didn't know.
“I feel like this suggests that the number has settled into a place where it will not move,” Ben Chandler, president and CEO of the foundation and a former congressman and state attorney general, told the Louisville Courier Journal.
The numbers were the same as the poll taken in fall 2017, less than a year after its unofficial namesake and chief proponent, Barack Obama, ended his term as president. Since 2014, when "Obamacare" was fully implemented, Kentuckians' opinion of it had been only marginally favorable.
Only 56 percent of those polled said they knew enough about the law to understand how it would affect them personally, and 53 percent said it has had no effect on them or their families; 21 percent reported negative impacts and 18 percent reported positive impacts. The poll's margin of error is plus or minus 2.5 percentage points for each number.
The law remains politically controversial, and that was reflected in its reported impact in the poll. Among Democrats, 31 percent said it had positively affected them and their families, while only 11 percent of Republicans said that while 29 percent of them said it has had a negative affect. Only 9 percent of Democrats reported a negative affect.
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| Ben Chandler |
Chandler, a Democrat, voted against the law as Sixth Congressional District representative. He told Bailey that it has suffered from "misinformation" for years, he doesn’t regret his vote. "I never thought it was a political winner, personally," he said. "I think health care is too difficult to explain, and it's too easy to frighten people with."
Bailey writes, "Chandler, who was booted out of office in 2012, said the law hasn't covered as many people as he would have liked and hasn't cut costs to the extent he would have liked either. He described the health care law as 'essentially the Republican free-market approach to coverage' that didn't do enough. The former congressman said that the law has also been too steep of a price for Democrats at the ballot box."
Chandler said, "When it passed in 2010, the cost was so dramatic it has essentially cost, in my opinion, Democrats control of governments both on the state and national level ever since. How many other laws could have been passed that would have been beneficial from a Democratic point of view that weren't able to be done because of the controversy surrounding the Affordable Care Act?"
The poll asked these questions about the law:
“As you may know, a health-reform bill called the Affordable Care Act was signed into law in 2010. Do you feel you have enough information about the health-reform law to understand how it will impact you personally, or not?”
“Overall, which of the following statements would you say best describes the impact of the health reform law on you and your family personally: The health-reform law has positively affected me and my family; the health-reform law has negatively affected me and my family; or the health-reform law has not had an impact on me and my family.”
For more details, click here.
Breckinridge County rejects tax for struggling hospital, which blames Medicare and Medicaid reimbursement cuts for its plight
The magistrates and County Judge-Executive Maurice Lucas voted 7-0 at a special meeting on Dec. 20 to deny the request of the hospital, which operates as Breckinridge Health, a nonprofit with a home-health service, a nursing facility and primary-care clinics.
The vote followed several public hearings on the request for a tax of 10 cents per $100 worth of property, an especially controversial idea in one of the few Kentucky counties primarily dependent on agriculture.
The critical-access hospital has blamed its financial problems on reduced Medicare and Medicaid reimbursements. It was the lead plaintiff in an unsuccessful lawsuit challenging a decision by the Obama administration that reduced the payments to hospitals who serve a disproportionate number of low-income patients. The U.S. Supreme Court refused on Oct. 1 to hear an appeal of lower court rulings.
U of L looking for a partner to help it rescue Jewish Hospital
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| Jewish Hospital is near University of Louisville Hospital. |
"In an email obtained by Insider, University Hospital CEO and University Medical Center Board Chair Ken Marshall wrote that the institution had submitted a non-binding letter of intent to Catholic Health Initiatives, the Denver-based parent of KentuckyOne Health, to acquire its Louisville-based assets," Ladwig reports. “This will allow us to do detailed due diligence and vet potential partners,” Marshall wrote.
KentuckyOne has been trying for more than a year to sell its Louisville assets, including Sts. Mary and Elizabeth Hospital, to BlueMountain Capital Management. The deadline for a deal has been extended more than once, and "sources have told Insider that the deal is in trouble and some of the parties involved were preparing for the hospital’s closure," Ladwig reports. The email left unclear whether "the negotiations between KentuckyOne and BlueMountain are no longer exclusive."
BlueMountain told Insider in an email, “Negotiations continue to advance and BlueMountain is working collaboratively with stakeholders to reach a successful transaction.” KentuckyOne said it was continuing “confidential negotiations” with BlueMountain and the university.
"Local health care experts have said that the closing of the hospital would have far-reaching consequences for many parts of the Louisville community because the 462-bed downtown facility employs thousands of highly skilled and highly paid health care professionals," Ladwig notes. "It also takes care of tens of thousands of patients, many of them on Medicare and Medicaid."
Jewish and Sts. Mary & Elizabeth Hospital have been losing money since mid-2017, when KentuckyOne stopped managing U of L's nearby hospital, which is profitable. "Jewish Hospital and other KentuckyOne facilities are vital to the university and its medical school as they provide a home for programs including cardiology, cardiovascular and thoracic surgery, motility/gastroenterology, neurosurgery, physical medicine and rehabilitation and solid organ transplants," Ladwig reports.
Jewish and Sts. Mary & Elizabeth Hospital have been losing money since mid-2017, when KentuckyOne stopped managing U of L's nearby hospital, which is profitable. "Jewish Hospital and other KentuckyOne facilities are vital to the university and its medical school as they provide a home for programs including cardiology, cardiovascular and thoracic surgery, motility/gastroenterology, neurosurgery, physical medicine and rehabilitation and solid organ transplants," Ladwig reports.
U of L President Neeli Bendapudi said in November that she had begun “transitioning service lines to University of Louisville Hospital and elsewhere” because of uncertainty about Jewish. "University officials later said the institution was merely making contingency plans because of the pending end of the academic affiliation agreement between the university and KentuckyOne," Ladwig notes. "That agreement was to end Dec. 31, but has been extended until June 30."
As part of that deal, KentuckyOne "agreed to give UofL at least $35.6 million through Dec. 31 to pay for, among other items, 51 full-time resident positions at Jewish Hospital," Ladwig reports. "The terms of the agreement through June 30 are unknown, as the university and KentuckyOne have declined to provide copies. Insider has filed an open records request, but the university has not responded."
If U of L took part in a deal to save Jewish, it could need support from Gov. Matt Bevin and the General Assembly. In November, Benapudi went to Frankfort "to seek help from state officials with challenges related to the struggling Jewish Hospital but was rebuffed, sources have told Insider. It was unclear whether she sought help with an acquisition of KentuckyOne’s assets," Ladwig reports.
Medical News Today: Through my eyes: Addiction and recovery
I had what appeared to be the perfect life. Then my life spiralled into substance abuse and depression. This is the story of my addiction and my recovery.
Give yourself an annual health self-assessment
I understand why people embrace New Year’s resolutions: it’s a chance to wipe the slate clean and set annual goals with new focus and enthusiasm. But are they focusing on the right areas of their lives? Instead of setting resolutions, a better approach may be to conduct a health self-assessment. It’s a way to take an in-depth look at where you are now, so you can identify the parts of your life that need the most attention. “A self-assessment gathers the vital information you need to begin thinking more about your life and how you want to live,” says Susan Flashner-Fineman, Vitalize 360 Coach at Harvard-affiliated Hebrew SeniorLife, a comprehensive wellness program that promotes healthy aging.
According to Flashner-Fineman, a complete analysis of your well-being should encompass five areas: physical, intellectual, social, financial, and spiritual. For each category, explore what you are you doing well and where you can improve. “This way, it’s not all about focusing on your shortcomings, but rather highlighting your strengths and building on them,” says Flashner-Fineman. Here is a look at the five categories for your health self-assessment.
1. Physical. Instead of focusing on simply staying healthy, tailor your fitness to meet specific goals, says Flashner-Fineman. “Ask yourself, what level of activity do you want and what do you need to maintain it?” For instance, do you want to continue gardening, or have greater endurance to interact with grandchildren, or just improve your functional fitness so you can do daily chores and activities with less pain and risk of injury? “Connecting it with something you want to accomplish also can help you stay motivated and focused on your health going forward,” says Flashner-Fineman.
2. Intellectual. Are you doing enough for your brain? It’s so easy to get trapped in the lull of repetitive activities that don’t work your memory and problem-solving skills. Learning something new is a great way to challenge your brain. For example, learn to play bridge, paint, or play a musical instrument. Interested in a particular subject? Take a class at your local college (many offer free tuition for older adults). You can also raise the bar on an existing skill. Love to cook? Try French cooking. Practice your public speaking at a Toastmasters club, or join a chess or book club.
3. Social. How well do you currently connect with others like family, friends, and neighbors? And how often do you interact with them on a regular basis? “Think about how you can improve your existing relationships as well as make new connections,” says Flashner-Fineman. For example, make a point to call, write, or go out to lunch with a close friend once a week, or consider joining a club of some kind that has regular meetings and social events.
4. Financial. Do you stress about money issues? A professional financial planner can help evaluate your current financial situation and devise a plan to prepare for the future. Lifestyle changes can ease financial strain and even make your life a bit easier. For instance, you could move into a smaller place that requires less maintenance and upkeep, buy everyday items more cheaply in bulk, or cut your cable and use the Internet for watching shows. “You don’t want to make changes that affect quality of life, but often we are afraid to make positive changes because we are used to a certain way of living,” says Flashner-Fineman. “But if you understand why the change is good — like freeing up more money to travel, for example — then it’s easier to do.”
5. Spiritual. Studies have found that some level of spirituality and gratitude is associated with greater wellness. Some people do this through religion or a faith-based community, but others choose activities like meditation and interactions with nature.
The post Give yourself an annual health self-assessment appeared first on Harvard Health Blog.
Medical News Today: Moderate drinking tied to lower risk of hospitalization
A new study finds that moderate drinking has associations with a lower risk of hospitalization. The results also confirm the health risks of heavy drinking.
Thursday, December 27, 2018
5 Ways to Save Money for What Matters Most to You
Though it may occasionally feel like it, you don't actually have to stay in and eat nothing but Top Ramen to meet your financial goals. In fact, it's possible to make your lifestyle more personally rewarding while spending less (or just spending differently).
After getting our basic needs met, what we want to use our money for is unique to each of us: Some of us are looking to build more peace of mind in the form of bigger savings; others are looking for the freedom to leave their jobs or the opportunity to travel more. What we all have in common is that we only get to spend each dollar we have once, so we can all try to allocate our spending in the way that's going to make us the happiest in both the short and long term. Here's how to maximize your joy per dollar:
1. Keep track of what gets spent and where.
A lot of us can fall prey to automatic spending. We can get into a pattern of spending simply because we are in the habit, even spending just because other people are doing it. I used to buy lunch out every day with my coworkers until I realized it was costing me thousands of extra dollars each year. And the nearby take-out options weren't even that delicious.
One of my favorite ways to reconnect with my spending is to write down every dollar I spend in a money journal. Much like a food journal can bring mindless snacking to your attention, a money journal can bring unconscious spending to your attention. When I started keeping a money journal, I realized I was stopping for frozen yogurt and grabbing random snacks at the corner store way more than I thought—and it was really adding up!
It sounds really simple, but magical things happen when you become aware of what you're really spending money on. You might even find yourself deciding not to purchase something because you don't want to write it down. I found myself waiting the extra 20 minutes to get home instead of buying a snack on the go and walking a lot more rather than hopping in a taxi. Every purchase became a lot more conscious.
You don't have to keep your money journal perfectly, either—it's not a big deal if you forget to write down every single pack of gum. If you find you've stopped using it, and your bank account is suffering, you can always just pick up where you left off and get back on track. One of the sneakiest ways to cheat ourselves of what we want most is to give up as soon as we're not perfect.
EDITOR'S PICK
2. Discover your priorities and get them down on paper.
Take some time to reflect on what's really, genuinely important to you. What experiences mean the most in your life? Maybe you value travel and find exploring new cultures and taking a break from your own life eye-opening and rejuvenating. Maybe a primary goal in your life is to own your own business. Maybe you want to spend more time with friends and family. There's no right or wrong answer here. Go with your gut rather than what you think you should choose.
Also, is there anything that you'd like to have in your life that you are currently saying no to because of financial limitation? I wanted to travel more but thought I couldn't afford it. Others might be putting off starting a hobby, taking a class, or purchasing a piece of furniture.
Take this exercise further by creating a values statement. This is essentially a mission statement made up of our values, which can become a roadmap for our lives and help us make every decision easier—financial or otherwise.
3. Look at the bigger picture—the annual calendar rather than the day-to-day.
We tend to look at our expenses in isolation. For example, lunch today costs $15 and your trip to Florida next month will cost $1,000. The problem with this is that we don't see the true impact of each expense. Take a look at each expense you have annually. For example, if you have lunch out three times per week, 52 weeks per year, that's $15 x 3 x 52 = $2,340. When we take an annual look, it's a lot easier to decide if something is worth it to us, and it's also easier to reallocate expenses that are not worth it to something more important.
This might sound tedious, but it's worth the work. It also doesn't have to be perfect—you can ballpark it. What does a particular spending habit of yours, such as lunches or after-work drinks, cost on average? About how often do you purchase them? If you aren't sure, take a look at a recent bank statement or two to get an idea of your behaviors.
4. Align your spending with your values.
Once you know both what's most important to you and have a better idea of where your money is going, you can take a step back and see if your spending aligns with your values.
When I first did this exercise, I realized I was spending $1,570 per year on my daily latte. I really valued travel, so I decided to reallocate my coffee spend there. I started drinking the free coffee at work and took a trip to Spain with my cousin using the $1,570.
That said, I work with many people who consciously decide to continue buying their daily coffee out. It brings them joy and is important to them. That's the beauty of this exercise—again, there is no right or wrong answer. It helps us take an honest look at what's important to us and decide how to spend our hard-earned cash.
5. Repeat.
This is an exercise you can do over and over. Each time you take the steps to become more conscious about your spending, determine what's important, and look at your annual expenses, you'll find ways to further align your spending with your values and make your spending more meaningful.
Ashley Feinstein Gerstley is the founder of the Fiscal Femme and the creator and author of The 30-Day Money Cleanse. For more, sign up for Ashley's weekly Money Musings, where you get a textbook's worth of money knowledge in two minutes.
Surgeons are doing fewer knee surgeries
When knee arthroscopy became widely available in the 1980s, it represented a major advance. Today orthopedists evaluating and treating common knee problems often recommend arthroscopy, during which they insert an instrument into the joint and, with a light and camera on its tip, directly inspect the knee from the inside. While there, he or she can diagnose and treat common painful knee problems, such as arthritis or torn cartilage. The risks are much lower and recovery times much shorter than standard “open” knee operations.
As with any technology or other advance in medicine, years of research were required to understand when best to use it. Not surprisingly, arthroscopy turns out to be much more helpful for some conditions than others. For example, if you have a sports injury in which the medial meniscus (a crescent-shaped, shock absorbing wedge of cartilage) is torn and blocking the motion of the knee, arthroscopic surgery can provide dramatic relief in a short period of time.
But studies have demonstrated convincingly that for many other common causes of knee pain, including osteoarthritis and many instances of torn cartilage that do not block joint motion, medications and physical therapy may work just as well as arthroscopic surgery. Despite these recent data, some orthopedists continued to recommend arthroscopic surgery for these conditions. Now, that seems to be changing.
A new study says the number of knee arthroscopies is falling
Data recently published in JAMA Internal Medicine demonstrate that between 2002 and 2015, the rate of arthroscopic surgery in Florida
- decreased from 449 to 345 per 100,000 people (a 23% decline)
- dropped more among adults under age 65 (24% reduction) than among those over 65 (19% reduction)
- fell most dramatically after 2008 (after a second important trial showed no benefit of arthroscopy for osteoarthritis of the knee).
Is this a good thing?
Reducing the number of unnecessary operations is certainly a good thing, especially for one that is so common. However, we don’t know if the reduction in arthroscopies occurred for the right reasons: while it’s possible that the reduction was because orthopedists are recommending them more selectively (and more appropriately), it’s also possible that people are not getting the surgery due to lack of insurance, trouble finding an orthopedist, or because they just prefer not to have surgery. We don’t know about patients’ health or outcomes: are some people suffering because they didn’t have an arthroscopy they needed? How many had arthroscopies they did not need and had complications, or simply didn’t improve?
We also don’t know whether rates are falling in other states. Still, it’s reasonable to assume that knee arthroscopies are being performed less often because we better understand when they are likely to help and when they are not.
Why does change take so long?
At the risk of gross over generalization, doctors tend to avoid change. That’s true of many — but certainly not all — of my colleagues. Who else is still using beepers and fax machines on a daily basis? So, some of the reluctance of orthopedists to change their practice in the face of studies questioning the usefulness of knee arthroscopy may be this tendency to resist change. Another reason might be financial considerations: surgical procedures tend to generate a large income stream for the doctor and the hospital or surgical center.
But it’s also true that a single study is rarely enough to change medical practice — doctors are, with good reason, a skeptical bunch. Subsequent research must verify and confirm a new finding. Perhaps that’s why the rate of knee arthroscopy dropped most significantly after the publication of a second trial regarding knee osteoarthritis.
What’s next?
You can expect to hear much more about studies that challenge standard practice, especially when that practice is invasive (including surgery) and expensive. My guess is that the number of knee arthroscopies will continue to fall for some time, until only the most appropriate ones are being done.
When it comes to standard but treatments being called into question, the big question is, indeed, “what’s next?” The answers will come once high-quality research is performed by skeptical researchers willing to question the status quo.
Follow me on Twitter @RobShmerling
The post Surgeons are doing fewer knee surgeries appeared first on Harvard Health Blog.
This Spanish Tradition Is Better Than a New Year's Resolution
In many Latin American cultures, the most iconic part of New Year's Eve isn't fizzy drinks—it's a cup of grapes. Las doce uvas de la suerte, or the 12 Grapes of Luck, is a Spanish tradition I look forward to every year for a variety of reasons, and the biggest one is… it's just better than a New Year's resolution.
Most of us have, at one point or another, made a promise to ourselves as one year ends and another begins, whether it was to start an exercise routine, get a new job, quit smoking, or finally finish long-neglected home repairs—the New Year's resolution is as much a cultural fixture as Champagne and noisemakers.
And a lot of the time, it seems like failing to live up to that promise is part of the ritual too. Gym memberships swell in January and peter out over the next few months, and most of us seem to forget our yearly goals as soon as we declare them. I've fallen into that trap as well, barely even remembering my resolution until it's time to make the next one—but then I remembered that my people have a better way: the 12 Grapes of Luck.
For the uninitiated, the 12 Grapes of Luck involves eating 12 grapes as the year ends, assigning each one a goal, intention, or hope. Some versions suggest attaching each grape to a specific month, as an additional promise that the grape will be fulfilled in or by that month. They are not necessarily all concrete plans or under one's control, and they don't have to bear any particular relationship to one another. "Learn how to crochet," "patch that hole in the wall," "travel more," "get my passport sorted out," and "finish writing my book" are all valid grape goals. That flexibility is the true beauty and power of this tradition.
EDITOR'S PICK
A big part of why New Year's resolutions so often fail is that they are big goals without corresponding plans, milestones, or timelines.
Some people can tackle a large task without separating it into smaller pieces or setting up checkpoints for themselves to see how close they are, but for most of us, that is way too big an ask. Most people face super-large goals that way with doubt—especially since we tend to register anything short of perfection as failure. Besides, it stings less not to try at all than to fail.
But by not sticking to this difficult formula, the 12 Grapes of Luck leaves room to think more broadly and abstractly about one's vision for the future, and from there, about how to achieve it. It enables you to break down a big challenge, such as completing grad school or building a cabin, into monthly segments for better planning. Personally, it gives me space to express hopes for the future, such as traveling, that don't need to be achieved, so much as set up by getting the rest of my life in order.
I've used my 12 grapes to complete my doctoral thesis.
I've also used them to complete gigantic personal projects, like my Dungeons and Dragons campaign setting. I've used this ritual as motivation for longer-term goals, like getting a job that pays me what I'm worth. I've also used it as a promise to myself to do everything from working on my mental health to learning how to take care of my curly hair.
Even now, I keep last year's list handy to focus my efforts for the year to come—to make sure I am always advancing on my goals. For the past few months, I focused on getting my memorial tattoo for my grandfather, finding a job that will help me live better than I do right now, taking better care of my fish, learning as much about my people's cooking as I can manage, getting my fishing license, filling up my rainy-day fund, and finally, deciding next year's goals.
And now, I'm eating 12 more grapes.
Alyssa Gonzalez writes about Hispanic, transgender, autistic, and atheist issues on her blog, The Perfumed Void. She lives in Ottawa, Canada, with a menagerie of pets. Find her on Twitter @fishlyssa.
How Gross Is Renting Cycling Shoes?
If you've ever taken a Spin class, you may have worn those snazzy cycling shoes that clip into your bike pedals. While there's not a lot of evidence out there as to whether wearing cycling shoes is actually more efficient than sliding your sneakers into cages, a lot of boutique studios don't even offer the option of flat pedals anymore, which means you're stuck sharing rental shoes with a couple hundred sweaty strangers.
Despite the gym's best efforts to clean and deodorize them, there's always the chance you might pick up a funky-smelling pair. Or even worse, the front desk hands you a pair that is still… wet.
Regardless of how close to Lance Armstrong-levels of intensity you ride, you might be wondering if the most hygienic thing to do would be to get your own pair of shoes.
But to our surprise, Nick Wolny, a cycling instructor at Ride Indoor Cycling in Houston, assures cyclists that using shared shoes isn't as much of a concern as we might think. "Cycling shoes get disinfected after every class, so there are probably far more critters crawling around in your personal sneaker soles," Wolny says. "I actually freeze my trainers weekly to keep the stink at bay." :frantically scans sneakers with a magnifying glass:
Philip Johnson, M.D., a professor of general internal medicine at McGovern Medical School at the University of Texas Health Science Center at Houston, agrees. "It's really not a problem if you wear your own clean socks," he says. "While it's possible you might pick up athlete's foot, it's rare, as gyms tend to do a good job of spraying and disinfecting equipment."
EDITOR'S PICK
Let's all breathe a collective sigh of relief.
But just because the experts claim it's not the most disgusting thing on Earth, it doesn't mean you shouldn't continue to strive for cleanliness. Johnson noted that whether or not you use shared shoes or bring your own, you should still take steps to protect yourself from germs and infection at the gym. Wearing shoes in the locker room and showers is an easy preventative measure, and, of course, always wash or sanitize your hands after you leave the gym.
Steve Xu, M.D., an instructor of dermatology at Northwestern University Feinberg School of Medicine and a practicing dermatologist at Northwestern Medicine, noted that risk of infection can vary slightly from person to person.
"The risk of foot infections (like athlete's foot) is a combination of both the person and the environment," Xu says. "Some people are simply more prone to fungal and skin infections than others—this may be due to chronic disease, like diabetes for instance. For cycling shoes, it's definitely an environment where a foot infection can happen. I would say that if you want to minimize your risk, get your own shoes. If not, you can go the extra mile and clean the shoes yourself with a disinfecting wipe and be extra careful if you have broken skin."
Wolny said that a bigger issue with borrowing shoes is that you're never really guaranteed the right fit.
People love wearing cleated shoes in cycling classes because they help your feet stay in place to avoid an annoying slip 'n slide situation, and, well, they look super cool. But wearing the incorrect size of any type of shoes can seriously strain your joints, especially if you wear them more than twice a week.
"Rental shoes stretch out quickly due to daily wear and tear, and the cleats are positioned differently on every pair," he says. "A poorly fitting pair of shoes can sour the whole workout, so if you're looking for an excuse to invest in a pair of your own, blame the fit more than the stink."
"If you get your own pair and work with staff to perfect the positioning of the cleats, you'll instantly ramp up your workout game," Wolny adds. "When you're comfortable in your shoes, it makes a huge difference."
So, if it helps you sleep at night, go get your own cycling shoes.
But if you're chill with sliding into the same kicks someone else has bowled in, you really shouldn't stress about doing the same at the gym. If you are in the market for your own pair of cycling shoes, we love anything from Specialized, or you can find a quality pair for a decent price on Amazon.
Emilia Benton is a freelance writer and editor based in Houston, TX, whose work has appeared in Runner's World, Women's Health, Self, and Pop Sugar, among other publications. An avid runner, she has finished nine marathons (and a couple dozen half-marathons). She also enjoys country music, baking, and traveling.
How to Go Natural (and Actually Succeed This Time)
It’s that time of year again: the one where we all commit to self-improvement, better health, and taking better care of the planet. We join gyms, buy snazzy new bullet journals, fill our fridges with pounds of fresh produce (which we are definitely going to eat before it goes bad this time, right?). And if we’re of African descent and rocking natural hair, we probably are also promising ourselves that this is the year that we get really serious about committing to giving our hair the TLC it truly deserves.
Choosing to go natural is a big decision. From school to the dating world to the workplace, wearing natural hair can add a whole ‘nother level of discrimination to a life already full of challenges. But it can also bring great joy, pride, and a connection to our ancestors. Whether you’re just beginning your natural hair journey or are recommitting to the #teamnatural life, New Year’s is the perfect time to get yo’ life and your hair in order. To help you on that journey, we’ve collabed with Marisa Wilson, a hair-care expert based in York, Pennsylvania (Beneath the Surface Salon) to compile a list of New Year’s resolutions to help your hair be its natural, healthy, Black, and beautiful self.
Meet Your Mane
If at all possible, find a stylist who specializes in African-descent hair to do a consultation. We turn into private detectives with every Tinder match, but often, we don’t properly investigate to find out more about our hair and how we can give it love. Learn not just the curl pattern of your natural hair (most of us have a few different curl patterns on different parts of our head), but your hair’s texture, porosity, and moisture status. Wilson notes that this is particularly important for folks with mixed/Afro-latinx hair.
Stay Moist!
You know you need to keep your hair moist, but the how of it can be elusive. Do we use the LOC method? LCO? Pre-poo? Co-wash? The information you gain in your consultation can help decide on the exact products you’ll want and the order to apply them, but most natural moisture routines will have a few features in common, namely:
- Shampooing way less than you think
- A daily leave-in conditioner
- A post-shampooing combination that includes three elements: a leave-in, a creme conditioner, and an oil.
We’ll provide a list of Holy Grail products below, but Wilson’s No. 1 go-to is one you can pick up right at the grocery store: coconut oil. While the debate still rages over whether this exquisite elixir is a friend or foe to our diets, its benefits for our hair are well-established. It contains antifungal and antibacterial properties, adds protein to hair, provides a good balance between penetrating moisture and sealing moisture, and can be used on both hair and scalp (talk to your stylist about whether you should be oiling your scalp! Not everyone needs to, and the needs can change depending on time of year and other factors).
EDITOR'S PICK
Get in the Cut
If you’re just beginning your natural hair journey after relaxing, there are two main approaches: You can go with the "Big Chop" or "Transitioning," growing it out until there’s enough length to comfortably cut off the relaxed hair. Either way, shears will be involved. You’ll watch your hair fall to the floor and maybe shed a tear or two—but it’s going to be OK. Promise.
If you’re well into your natural hair journey, you know that it’s crucial to keep up with regular trims. Split ends not only look raggedy, but they can also thwart your efforts to grow your hair. Though there are products that can temporarily seal the ends and improve the appearance, it’s inevitable—those ends will continue to move up the hair shaft until either they’re cut off or they break off. Wilson notes that neglecting split ends can result in a vicious cycle where the ragged ends cause the hair to lose moisture, and then the lack of moisture promotes split ends... and on and on.
Wilson recommends getting your ends trimmed every six to eight weeks, and there are also some tell-tale signs that it’s time for a snip:
- Split Ends: While these can often be easily seen with the naked eye, even if you can’t see them, if the ends of your hair feel particularly dry and brittle, you know it’s time to make that appointment.
- Excessive Tangling: If your hair has been tangling more than usual, especially tiny knots at the ends, a trim can really help. The excess friction caused by the fraying of the hair shaft can cause shed hairs to stick and get tangled.
- Excessive Shedding: People lose, on average, about 100 strands a day. If you’re losing significantly more than that (or just more than your normal amount), it might just be you need a trim. (If regular trims aren’t helping, schedule an appointment with your doctor to rule out physiological causes.)
- Falling Flat: If your hair’s normal volume and bounce has mysteriously disappeared, it may well be that it’s being weighed down by split ends. A quick trim should put the spring back in its step!
Shelter Your Strands
We know, we know, we should be covering our hair at night! But when the Netflix coma beckons, what are we to do? Well, Wilson echoes the wisdom of our mamas and grandmamas—at least do something. Put something between your precious strands and the evils of friction. Whether it’s a silk/satin scarf, a bonnet, a silk-lined cap, or just a silk pillowcase, any level of protection is better than none. And doing so will also help your hair retain moisture.
It’s also time to embrace the pantheon of protective styles: Whether you want to go with wigs, braids, twists, weaves, or updos, there are so many ways to give your natural hair a much-needed break to recover health and gain length. The idea is to infuse your hair with moisture and tuck the ends away from the stresses of the world (if only we could do that with, like… our entire lives!).
This author can attest to the beauty and utility of protective styles: The first time I tried to go natural, I failed miserably. I was definitely not living my best naturalista life. This time, I’m about 18 months into my journey, and simple protective styles are saving my life. Once I got over the ridiculous shame of not learning how to do them in my childhood, a few quick YouTube videos on flat twists, bantu knots, and simple braids rocked my world in all the best ways.
Wilson notes that natural hair can be straightened safely, especially via a silk press, if we remember the magic words: heat protectant, heat protectant, heat protectant! She also pointed out one often-unrecognized cause of damage this time of year: our cold-weather gear. From coat collars to hoodies to scratchy scarves, all that rubbing can cause trauma to our tresses. Once again, a simple silk scarf can save the day.
Holy Grail Help
While what we do has the biggest impact on how our hair behaves, using good products can certainly give a much-needed boost. Wilson named some of her faves…
- The Mane Choice: This company, founded by a physician and registered nurse, focuses on product development based on solid research and is known for its generous rewards program. Wilson is particularly fond of its conditioners and oils.
- Influance Hair Care: (The "It’s Natural" Collection) These professional-quality hair-care products come from a Black-owned brand that has been in business for more than 60 years and offers many products that are sulfate-free.
- Creme of Nature: Wilson’s budget-friendly favorite is Creme of Nature, a brand that’s widely available in beauty supply and discount stores, and focuses on providing products with all natural ingredients, especially argan oil and honey.
These resolutions will help your year and your hair get off to a great start—and whatever you do, remember the biggest gift we have as people of African descent: one another. Whether you consult a stylist, Youtube videos, blogs, or just friends, no question is stupid, no challenge is insurmountable, and when we consult with each other, we access the wisdom of our ancestors.
Jessica Davis is a makeup artist, nurse, and pastoral counselor (weird combo, but it works!) based in the Philadelphia area. You can see her beauty posts and contact her for mua services on Instagram or read more from her on Medium.
Exactly When to Throw Out All the Stuff in Your Life That Gets Gross
Every time I wash my dishes, I face the eternal question: Am I making my plates more dirty by using this week-old sponge? Perhaps my dining ware gets dirtier than average, but sponges seem to go bad about 3.4 minutes out of the package. But, what am I, a millionaire? I can't go buying new sponges every other day.
Though it's great (and environmentally friendly) to try to clean and reuse sponges and other household products, some of them just can't be sanitized. For example, an old kitchen sponge holds about 82 million germs per square inch, according to a study published in Scientific Reports. And don't even bother with the old "zap it in the microwave" trick. The study also found that regularly sanitized (via microwave, boiling, and bleach) were just as contaminated as never-cleaned sponges.
Does that mean every sponge is one-and-done? What about loofahs, razors, and other limited-use products? To answer these questions (and stop potentially spreading E. coli all over my dishes), I asked cleaning and lifestyle experts to find out how long we can use these household items before they need to go. Luckily, most things don't need to be thrown out immediately, though there are a few items that'll need to take a quick trip to the garbage can.
EDITOR'S PICK
Kitchen Sponges
Now that we know sponges are a hotbed for dangerous bacteria, how often do they need to be replaced? Emily McCrary-Ruiz-Esparza, the brand editor at House Method, suggests trusting your nose. "Kitchen sponges should be thrown out as soon as they smell anything but neutral," she says. If you're still not sure, McCrary-Ruiz-Esparza suggests replacing them every one to two weeks.
For a longer-lasting kitchen cleaner, you have a couple options, according to Leanne Stapf, vice president of operations at The Cleaning Authority. First, you can use a microfiber sponge. "If you clean your microfiber sponge regularly, you could get one to two months of use before it will need replacing," Stapf says. So while they're more expensive, they last more than twice as long as the typical sponge.
Second, you can use a plastic dish brush. "The bristles of dish brushes tend to shed moisture faster than sponges, meaning they don't develop as much bacteria and bad odors," Stapf says. "They're also very easy to clean!" Put the brush on the top rack of the dishwasher and wash with the rest of your plates. And if you don't have a dishwasher, wash the brush with hot water and soap and use a fork to pick out errant food particles. Also, you should sanitize these brushes by soaking them in distilled white vinegar once a week, according to Stapf. With that kind of care, the kitchen brush will last one to two months.
Now, that's way too much work for a clean-aphobic person like myself, but as long as you throw out your kitchen cleaning items when they start to smell and never go past two months of use, you should be fine.
Dish Towels
Dish towels can be a real cleaning danger zone. They're a great alternative to using paper towels, which reduces waste. But they also live in a bacteria hotbed, and it's easy to forget these little towels when you're lugging your laundry to your building's one washing machine.
First of all, you probably need to wash your dish towels more frequently than you currently do. "Dish towels see a lot of wear and tear, which is why they need to be cleaned so regularly," Stapf says. "As often as every other day!" Oh, boy. I barely wash my own body every other day, let alone my dish towels.
Still, just as with sponges, dish towels usually stay damp and are exposed to harmful germs like E. coli and salmonella—so they're a bacterial breeding ground. In addition to washing the towel three to four times a week, you should replace them as soon as they get damaged. Though Stapf doesn't have an exact timeline for the trash, she says "once spots and stains become visible following a wash, that's when you know it's time to toss it."
Bath Towels
I once had a bath towel that got so dirty and gross-smelling, no wash could possibly fix it. When it came out of the drier still semi-hard from general crud, I had to let it go. Now, this was in my poor, New York City-dwelling days when I had to haul 60 pounds of laundry down to a laundromat that always smelled vaguely of ammonia and BO. So... try to keep your disgust at bay.
But what if you're not a garbage person? How long do bath towels last with regular washing? So first off, your bath towel is still probably filthy (sorry). If you want to take a trip to Vomit Town, read Business Insider's rundown of all the terrible bacteria growing in your towel right now. According to the article, you should wash the towel after every three uses to avoid a colony of germs using your towel as their home.
But even when you keep up a twice-weekly cleaning regimen, the towels won't last forever. Stapf recommends applying a similar rule to dish towels—if it starts to get threadbare or worn, throw it out. Basically, if it doesn't feel absorbent, let it go. Usually, bath towels are made with sturdier materials, so they'll last longer than their kitchen cohorts. Luckily, that means a towel can last about two years (as long as you aren't a super gross-o like me).
EDITOR'S PICK
Bath Mats
First of all, remember that you can wash your bath mat in the washing machine along with the towels, Stapf says. Yes, they often have that weird plastic-y, rubber stuff on the bottom, but it won't melt or bend in the wash. And bath mats don't need to get cleaned every three days. Instead, every one to two weeks is fine, according to Stapf.
Only every two weeks? Bath mats are suddenly my new favorite thing. Still, they will lose their absorbency, much like towels do—so when that feeling goes (usually in about two years or so), get a new one. Again, this can vary based on the type and quality of bath mat, so trust yourself: If it makes you sad to look at your bath mat, treat yourself to a new post-shower rug.
Loofahs and In-Shower Washcloth
"No matter your preference, these shower items need to be replaced every three to four weeks," Stapf says. That's not too surprising, since their only job is to clean dirt off your body, then sit in a hot, wet, steamy room.
Before you toss these aside, Stapf says it's best to clean your loofahs and washcloths with soap and hot water at least once a week—and to try to let them dry out as much as possible. If they never fully dry, mold will form, and that'll cut their lifespan in half.
Razor
Shaving with an old razor is not only unpleasant, but it's also possibly dangerous. "When razors are constantly exposed to water, rust could appear, which means you will have to change the blade right away," says Marieta Ivanova, cleaning and home improvement expert for Fantastic Cleaners Brisbane. If you cut yourself with a rusty blade, you have a greater risk of infection. Though it's not likely you'll get tetanus from a rusted razor, it could happen. And even if you stay perfectly healthy, shaving with a dull blade just plain sucks.
Ivanova suggests throwing away your razor if it has any trace of rust. If there's no rust, it really depends on how often you use the razor to know how long it will last. Sadly, there are no hard-and-fast rules here. Ivanova says that when a blade starts to pull or tug at the hair, then its time is over. If you have coarse hair that you shave every day, that could happen in a week. If you shave less than weekly, the blade could last a month or two.
All in all, pay attention to how the blade feels. If it doesn't run smoothly over the skin or doesn't seem to be removing as much hair as it once did, then you should probably bust out the replacement.
Toothbrush
The American Dental Association has a pretty hard-and-fast rule for dental tools: Toothbrushes (or toothbrush heads for electric versions) need to be replaced every three to four months. Get rid of the brush even sooner if the bristles are frayed or misshapen.
Recently, a dentist asked me how often I replaced my toothbrush. So start throwing these out more often (or get ready to add them to the list of things you lie to your dentist about).
Hairbrush
I still have a hairbrush from fifth grade. I don't know why. It's nothing special, but it seems a shame to throw it out when it still technically functions.
Stapf does not recommend this kind of brush hoarding. "Residue and natural oils often build up on the bristles of your brush, so it's important to clean it twice a month." Over time, this gunk and oil can't be properly cleaned and often the bristles lose their effectiveness. "Depending on usage, brushes last from six months to a year."
Excuse me for a moment... I suddenly have a lot of brushes to throw away.
EDITOR'S PICK
Makeup Brushes/Sponges
"Makeup brushes can trap dead skin cells, dirt, and oil from your face and residual makeup within the bristles, creating a breeding ground for bacteria if they are not cleaned regularly," Stapf says. Ah, there's an infection waiting around every corner.
Fortunately, makeup brushes are easy to clean and don't need to be replaced that often. Just clean them at least every week (for well-used brushes) with a mild soap, let them dry completely, and you're safe!
According to Stapf, the bristles will tell you when to dispose of the brushes. If they start to fall out, lose their shape, or feel hard, throw them away. This can sometimes take a year or more to happen, so your favorite brush shouldn't have to head to the trash any time soon.
For makeup sponges, you have to be a little more careful. Still clean them at least once a week, but it's even more important that they dry completely. It's easy to let a damp makeup sponge live in your bag for a couple of days, and that'll bring about mold and germs.
If the sponge smells bad, let it go. If it still feels absorbent and applies makeup properly, then it should be safe to use. Just keep it dry, soap it up from time to time, and you should be able to use for about three months.
Plastic Water Bottles
It's not a good idea to reuse the Aquafina bottle you impulse-bought in line at the grocery store for very long. Though the rumors about cancer-causing chemicals leaching into your water via plastic bottles was debunked, disposable bottles aren't meant to be cleaned. Since your mouth + water = bacteria, bottles need to be thoroughly cleanable to avoid germ overgrowth.
But what about sturdy, reusable bottles? Sadly, like so many things in our lives, they're also filled with germs. A small study from Treadmill Reviews (not quite Johns Hopkins, but it looks fairly legit), found that every type of reusable plastic bottle was full of bacteria. For some, they were as bad as licking your dog's chew toy.
Plastic is tough because it can quickly form small cracks and cuts that hide bacteria. If you clean your bottle every day, without scratching the interior, the bottle should be safe to use for a few months, according to Ivanova. But, really, it's better to throw the plastic bottle away and opt for a stainless steel version. Those are scratchless, easy to clean, and make a cool dinging sound when you tap them. The dinging sound isn't of great importance, but it does give me a weird joy.
With diligent cleaning, a lot of your household items can live a fairly healthy life. But whenever a product starts to fade, tear, or smell unseemly, the best thing to do is get it out of your house and kiss that bacteria goodbye.
Amber Petty is an L.A.-based writer and a regular contributor to Greatist. Follow along as she shares her weight-loss journey in her new bi-monthly column, Slim Chance. Take singing lessons from her via Sing A Different Tune and follow her on Instagram @Ambernpetty.
