Sarah Klein2013-06-19T02:42:34-04:00Sarah Kleinhttp://www.quebec.huffingtonpost.ca/author/index.php?author=sarah-kleinCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Sarah KleinGood old fashioned elbow grease.Sneaky Ways To Eat More Greenstag:www.huffingtonpost.com,2012:/theblog//2013-06-18T08:16:13-04:002013-06-18T08:16:16-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/great-for-you greens into your favorite meals you're already making.
We asked the experts to share with us some of their favorite sneaky ways to get more greens. Here are some of their most drool-worthy suggestions.
Baked Goods
Try pureeing greens and adding them to muffins, suggests Elisa Zied, MS, RDN, CDN. When paired with other flavorful ingredients, like blueberries or chocolate, you won't notice the spinach hidden in the mix. "You won't even feel like you're eating vegetables," says Heather Bauer, RD, CDN. This trick even works with brownies! (Just remember this isn't a free pass to eat the whole pan.)
Eggs Elizabeth M. Ward, MS, RD, swears by greens in omelets, especially kale, which you can easily buy frozen and throw into the mix whenever you're in the mood to make breakfast.
Pasta
As you're just about finished cooking your favorite noodle dish, around the time when you might typically add some fresh basil, try adding heartier greens to the mix, says Julie Upton, MS, RD, CSSD. Spinach works particularly well, she says. Greens also work in lasagna, says Zied, or instead of basil in homemade pesto, says Cheryl Forberg, RD. (You can even try the pesto as a yummy condiment to serve on sandwiches, she says.)
Smoothies
To change up your morning routine, try mixing spinach or kale into those homemade fruit smoothies, says Ward. A handful of leaves doesn't have to make your sip look -- or taste -- green!
Pizza
There's no reason you can't add a little green to your favorite homemade slice. A handful of leaves can add a refreshing factor to that warm and gooey cheese. Upton suggests baking your dough with just fresh mozzarella. Then when it comes out of the oven, cover the entire pie with a mix of arugula, cherry tomatoes, olive oil and vinegar.
Beans
"When I'm making black beans (with tomato, garlic, onion, cumin, etc.), I love to stir in a couple cups of chopped, blanched greens like spinach, chard or kale at the end," says Forberg. "Adds great color, texture and flavor!"
Soups
Just about any green can be pureed to make a thicker soup, helping to camouflage a distinct health-promoting taste, says Bauer. Whipping up a greens-based soup or sauce is an especially good trick for the severely veggie-averse, she says, who might not even want to see vegetables.
What's your favorite way to sneak more greens into a meal? Let us know in the comments below!]]>Health Questions For Dad: 5 Things To Ask About His Medical Historytag:www.huffingtonpost.com,2012:/theblog//2013-06-14T08:47:52-04:002013-06-14T15:20:53-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/skimpy selection of options for a Father's Day card. Those cards would have you believe every dad is a beer-guzzling, burger-eating couch potato with digestive issues who doesn't exercise except for the occasional game of golf.
But what kind of example would he be? Here at Healthy Living, we know a whole bunch of dads who have taught their sons and daughters valuable lessons about nutrition, fitness and wellbeing.
Even if Dad didn't encourage you to pick up a tennis racket, there's a lot to learn from him and his experiences with health. And one of the most important ways to get to those answers is to know and understand your family's medical history.
By asking him the questions below, you can learn information that can empower your own decisions about health, whether that's to adopt a more nutritious diet, commit to getting your recommended 150 minutes of physical activity a week, to keep stress at bay or get enough sleep. Taking such preventive measures, after all, "is by far a more effective way of managing your life than waiting for catastrophe," says Alan White, Ph.D., men's health professor and researcher at the Centre for Men's Health at Leeds Metropolitan University in the UK.
Once catastrophe strikes, dads risk leaving their children without one of their best role models, says Rani G. Whitfield, M.D., a board certified family physician and spokesperson for the American Heart Association. "To take care of your family, you've got to take care of yourself!" he says.
To help dad take care of himself -- and to take better care of you, considering asking him the following questions.
How's Your Heart? Heart disease is still the number one killer in the U.S. You probably already know if dad has undergone any major cardiac events in his lifetime, but you might not know the family history of high cholesterol, blood pressure or diabetes, says White. If your father has any of these risk factors for heart disease, you too could experience them as you age, he says. Also ask when dad was told he had heart disease. If he says before the age of 55, your risk increases in turn, according to the National Heart, Lung, and Blood Institute.
While you can't negate your risk, there are heart-healthy habits you can adopt to keep your own ticker in tip-top shape. "Speaking to your dad about health problems may indicate you might get something yourself, but it doesn't necessarily," explains White. "It's not inevitable, you can do something about it." Look to add more heart-healthy foods to your diet, aim for those two and a half hours aerobic exercise a week and keep stress to a minimum.
Is There A History Of Mental Illness In Our Family?
Even your closest family members may not feel comfortable speaking openly about mental health. The climate is certainly changing, but stigma persists, and might have kept dad or grandpa from honestly explaining a number of conditions that seem to run in families, like bipolar disorder or depression. Speaking up about such issues may have been considered a sign of weakness in the past, says Whitfield.
While it certainly doesn't mean you're bound to struggle, White explains, arming yourself with the knowledge of your family's emotional history will help you know to get help as soon as possible, should symptoms arise.
Have You Ever Had Problems With Alcohol?
Of course, the experts say, there are a great number of risks for substance abuse, including environmental factors, says Whitfield, but there seems to be something genetic at work, too. Family studies have shown that children of alcoholics have two to four times a higher risk of becoming an alcoholic themselves than children of nonalcoholics. While more research is still needed, there seems to be a stronger hereditary link among males, meaning that male children might be slightly more at risk of developing problems with alcohol if a parent has struggled.
Adding fuel to the fire is research that suggests a stronger link between parents and children of the same gender. If you're male and your dad has an addiction problem (or you're female and your mom does), you may have a more cautionary tale to heed. However, much more alcoholism research has been conducted among males to begin with, according to a 2003 review of the research by the National Institute On Alcohol Abuse And Alcoholism.
Any Cancer History I Should Know About?
Of course it's not inevitable, but there are a number of cancers that seem to have some hereditary risk between fathers and sons. Prostate cancer is generally considered to have a genetic component, especially if it was early-onset, says White. As many as 10 percent of prostate cancer cases are thought to be due to inherited risk factors, according to the National Cancer Institute. Testicular cancer and colorectal cancer may also carry some inherited risks, says Whitfield.
The good news is that knowing your risk may help you catch the disease early. Men are more likely to be more proactive about screening if they know their family's medical history calls for it, according to the NCI.
When Was The Last Time You Saw A Doctor?
Asking dad about his next appointment won't do much for your own health, but it can ensure you have many more Fathers' Days together. Men are less likely to seek care for themselves. In fact, they are as much as 25 percent less likely to visit a doctor than women, CNN reported. Whether it's because they don't like doctors or are nervous to find out something is really wrong, says Whitfield, one thing's for sure: by the time delayers do make it into the office, diseases can be at later stages than is ideal for a first detection: "I always say to the men who don't go to the doctor on a regular basis, 'Do you want a tuneup or an overhaul?'"
Let us know in the comments: Have you had these discussions or other health talks with your father? How has it helped your health?]]>We Tried It: The 7-Minute Workouttag:www.huffingtonpost.com,2013:/theblog//3.34169642013-06-12T08:39:49-04:002013-06-12T08:39:56-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/What We Tried: The seven-minute workout, as made popular by a New York Times article covering a recent circuit workout published in the American College of Sports Medicine's (ACSM) Health & Fitness Journal.
Where: In the comfort of my own living room.
What We Did: The seven-minute workout involves a series of 12 bodyweight exercises that require only a chair and a wall, performed at about an eight on an intensity scale of one to 10. Each move -- think squats, pushups, etc. -- is performed for 30 seconds with 10 seconds of rest in between. Follow along with this nifty timer, which ticks off each interval and notes which move is coming up next (h/t Lifehacker).
For How Long: Seven minutes! Although, (there's always a catch, right?) the ACSM authors suggest (and many critics point out) that repeating the whole circuit two or three times for a total of closer to 20 minutes will likely benefit you even more.
How'd It Feel: Hard. The NYT article appropriately warns: "Those seven minutes should be, in a word, unpleasant." Of course, if results required only seven minutes of minimal effort, I wouldn't still be yearning for Michelle Obama arms.
My heart rate was elevated after completing just three of the moves, and I was visibly sweaty (why do I still think I can wear gray?) after about six of them. Thirty seconds of triceps dips on a chair (the seventh exercise out of 12) would have been more aptly named triceps dips to exhaustion, and I think I just barely cranked out six reps of move number 11, pushups with rotation.
What It Helps With: High intensity circuit training (HICT) isn't a new concept. HICT, along with high intensity interval training (HIIT) and Tabata workouts have all been shown to have long-lasting benefits despite their abbreviated durations. A budding crop of research suggests that short, intense exercise can boost metabolism, fight weight gain and even add years to your life.
Critics, however, say that the potential results are overstated by the ACSM authors. While some exercise is always better than none, seven minutes is not likely to make a huge difference.
Still, this particular seven-minute workout is only one example of a HICT routine, and can certainly still boost heart rate and tax the muscles. Could it be made even more intense and effective with different moves and added resistance, as fitness expert Adam Bornstein posits on his blog, Born Fitness? Certainly. Could it still be a beneficial addition to an otherwise varied exercise routine? Certainly.
What Fitness Level Is Required: Some understanding of proper form and technique is key in a workout like this, write the authors, not to mention a certain understanding of what you're getting yourself into. "Proper execution requires a willing and able participant who can handle a great degree of discomfort for a relatively short duration," they write. However, if you're game, anyone can give it a go (although the authors do provide a caution for people with hypertension or heart disease).
What It Costs: Zip!
Would We Do It Again: Definitely. In fact, I tried it on Monday, and immediately challenged my boyfriend to do the circuit at least once through every day for an entire week. We'll see if he can handle it.
Related on HuffPost: ]]>10 Strange-Looking Foods You've Probably Never Tasted -- And Why You Should (PHOTOS)tag:www.huffingtonpost.com,2012:/theblog//2013-06-12T08:36:18-04:002013-06-12T10:53:50-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/apple a day keeps the doctor away -- and it also makes for a pretty boring fruit routine.
Why not shake things up and try a nutritious fruit or veggie you may have never even seen before? We rounded up some of the most absurd-looking produce we could find and in the process discovered some with enticing health perks. Check out some of our favorites in the slideshow below. Then tell us in the comments if you've ever tried any of these! ]]>Facts About Yawning: Why We Do It, Why It's Contagious And Moretag:www.huffingtonpost.com,2012:/theblog//2013-06-10T08:38:09-04:002013-06-13T12:16:02-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/sleep apnea or laptops in the bedroom, yawning is an aspect of sleep that researchers haven't quite figured out just yet.
That doesn't mean we're totally in the dark when it comes to catching flies. Here are a few of the facts we know for sure when it comes to yawning.
There Are Many Theories, But Little Proof
There's little research to support any of a number of theories as to why we yawn. FIrst off, we don't only do it when we're tired. It also probably doesn't reflect a lack of oxygen, although that theory isn't a totally nutty one. The idea likely blossomed from the fact that too-shallow breathing can cause problems, says Michael Decker, Ph.D., associate professor at the Frances Payne Bolton School of Nursing at Case Western Reserve University and a spokesperson for the American Academy of Sleep Medicine.
The bottom lobes of the lungs aren't usually called upon when we're in our resting state. It isn't until we exercise that we typically use more of our lung capacity, but such deep breathing helps keep the lungs healthy, he says. In cases of surgery patients, some have been known to lose lung function after developing pneumonia due to shallow breathing after anesthesia. "Yawning would be like a homeostatic response to not breathing deeply" if this theory were to hold up, says Decker, but there's little proof to suggest it's the primary reason for yawning.
Yawning does seem to increase with boredom, at least according to a small 1986 study of college students who yawned more when shown a pattern of colors than when shown a 30-minute rock video.
The most recent research on yawning suggests that it exists to cool down the brain. That open-mouthed yawn causes sinus walls "to expand and contract like a bellows, pumping air onto the brain, which lowers its temperature," National Geographic reported. The study found that people were more likely to yawn during the winter, when the exterior air is obviously cooler, than in the summer, when yawns won't do much in terms of bringing cold air inside, Healthy Living reported.
Yawning Really Is Contagious
It's true! One study found that when shown videos of yawning, around 50 percent of people also began yawning. It even happens among animals! A 2004 study observed the catching nature of yawns between chimpanzees and baboons and macaques. Perhaps most impressive, though, are dogs, who might start to yawn after just hearing their owners let one slip. Even merely thinking -- or reading! -- about yawning can trigger one (did we get you yet?).
Turns out, it's not really that strange of a reaction, Robert Provine, a psychology and neuroscience professor at the Unversity of Maryland, Baltimore County, told WebMD. Other very human reactions are equally "contagious" -- think about the last time you witnessed someone laughing! A number of studies have tied this catching nature of yawns to empathy, says Decker. "The yawning becomes more of a social phenomenon than a physiological phenomenon," he says, and helps explain why we yawn when we're not tired.
Yawning Is More Contagious Between Besties
Not just anyone will pass a yawn onto you. According to 2012 research, yawns are most contagious among the closest of pals. "Researchers discovered that the closer you are to someone genetically or emotionally, the more likely it is that you'll 'catch' their yawn," HuffPost Science reported. Makes sense given the empathy theory, says Decker, since closer friends and family will have even stronger feelings toward each other.
Yawning May Be A Sign Of Disease
It isn't usually the first symptom of anything serious, but excessive yawning can in some instances signal there's something wrong beyond severe sleep deprivation. In some people, excessive yawning could be a reaction caused by the vagus nerve, according to the National Institutes of Health, which could indicate a heart problem. In other rare cases, it could also signify a number of brain problems.
Even A Fetus Can Yawn
No one knows exactly why yet, but unborn babies do yawn. While researchers have previously disputed imagery of open-mouth fetuses, a 2012 review of 4D scans was able to distinguish between a developing baby opening its mouth and a "non-yawn mouth opening," HuffPost Science reported. It may have something to with brain development, the researchers posited, and could potentially be used as a marker of normal development, LiveScience reported.
The Average Yawn Lasts 6 Seconds
There might not be a scientific study to back this one up, but a number of news outlets peg yawn length at about six seconds. During those six seconds, heart rate increases significantly. A 2012 study examined the body before, during and after yawns and found that a number of the physiological changes that take place during those six seconds -- or however long you yawn for -- are unique to yawning, and were not replicated when study participants were simply asked to take a deep breath.]]>Treadmill Mistakes: 8 Habits To Avoid At The Gymtag:www.huffingtonpost.com,2012:/theblog//2013-06-05T08:45:16-04:002013-06-05T15:33:42-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/germ-infested. On the other, it's often a necessary evil to get through long winters or rainy mornings.
But in case you're stuck inside -- and for the indoor runs in your future -- we want to make sure you're doing it right. We asked three fitness experts -- personal trainer Matthew Basso, president of Iron Lotus Personal Training; Jason Karp, Ph.D., an exercise physiologist and the author of Running for Women and Running a Marathon For Dummies and Jay Cardiello, celebrity trainer, author and creator of JCore -- to share their biggest treadmill pet peeves. Below are some of the most common mistakes they see gymgoers make, and what we should be doing instead.
You Crane Your Neck To Watch TV (Or Your Feet)
Anything that throws off your posture, whether it be hunching over to watch your feet or leaning to the left for a better view of the TV, is generally a bad idea. "Your neck is pulled to the right or dropped forward and one part of the musculature is getting stretched while another is getting tightened," says Basso. The longer you're in that position, the higher your risk of injury becomes, he says.
You're also likely to offset your balance, warns Karp. "You're looking to the left or to the right and your body's going to follow a little bit," he says.
Slumping over can also limit your oxygen intake, says Cardiello. To guarantee you're standing your tallest, imagine someone is pouring ice water down your spine, he says.
For those runners who rely on a little screen time at the gym, try to find a treadmill with a screen attached, says Cardiello, so you can face forward with your chin parallel to the ground. If your gym isn't equipped with those machines, head to the back of the room. That will keep your neck as straight as possible while still allowing you to watch overhead TVs, he says. "Keep your head, heart and hips inline when you run," he says. "You're running over the ground, never into the ground." Or the belt, as the case may be.
You're Too Zoned Out
Clearing your mind with your favorite TV show during your run is one thing. Jumping on the treadmill with concrete fitness goals is another. "I think a lot of people who choose to use cardio equipment, yeah, they sweat, but your mind starts to wander," says Basso. "Instead of really being present and focusing on the exercise, your gait, your posture, people lose it there." A too-engrossing book or magazine, or a movie might be too distracting, says Cardiello. "Save the reading for your cooldown."
You Do The Same Thing Over And Over
"One of the biggest mistakes people make [at the gym] is to do the exact same thing every time, and then wonder why they don't see results," says Karp. So shake things up, by varying the intensity, speed or incline. Try a longer and slower run one day, and a shorter and faster one on another visit, he says.
A great way to mix things up and see results sooner is with an interval workout, says Cardiello. Short bursts of higher intensity exercise can up the fat-burning powers of your workouts, improve heart health and more, not to mention save you some time.
And you might also want to consider adding in a little sideways movement, says Basso. Unless you're really coordinated, don't attempt to walk backwards or do anything too fancy on a treadmill. But most people -- at a slow pace -- can handle some lateral shuffling or crossover steps, he says, to work yours muscles in different ways.
You Skip The Warmup
Yes, you're busy. Some days you just want to hop on the treadmill, get it over with and get out. But skipping a warmup can lead to pain and injuries, says Basso. You don't need a lot of time, and you don't need to passively stretch, he says. Instead, take five to seven minutes for an active warmup with a "joint-by-joint approach," he says, that includes hip circles, toe touches and more. "It's more of a priority to keep your mobility and keep yourself out of pain than to start a workout," he says.
You Hold The Bars
Holding onto the handrails on the treadmill might seem like a safety measure, but your workout will suffer, says Karp. Some of your bodyweight will be supported, meaning you won't have to work as hard and you won't burn as many calories, he explains. If you feel like you need to hold on, it's probably because you're going at a slightly faster speed than you're ready for, he says. "Get comfortable without holding on in increments to gain confidence at each speed," he suggests.
You Set The Incline Too Steep
How often do you encounter a steep hill in the outside world that takes you an hour to climb? Exactly. Exercise should be functional, says Basso, and strengthen your muscles for real-world use. Plus, the steeper that incline, the more likely you'll be holding onto the bar to keep yourself on the belt. "If you have to hold on, it's either too fast or too steep," says Karp.
You Trust The Settings
Between the heart-rate monitor grips on the handrail and the button for the "fat-burning" zone, there's not much worth trusting on that digital dashboard. "You can't really rely on those," says Karp. "The mathematical formulas are rough estimates based on a lot of variables," he says. And every runner is different. Since they're probably not accurate to begin with, says Cardiello, don't obsess over the numbers on your machine. "Throw a towel over the display," he says, and you might just find you work a little harder.
You Jump Off With The Belt Moving At Full Speed
It might seem like taking a water break without slowing down the belt saves you time in the longrun, but not if it makes you trip and fall first. "Most people don't have the coordination to do that without risking injury," says Karp. "I see people all the time who come close to falling."
Fess up, are you guilty of any of these? Did we miss any common mistakes you see at the gym? Let us know in the comments!]]>Dehydrating Foods: Could What You Eat And Drink Dehydrate You?tag:www.huffingtonpost.com,2012:/theblog//2013-05-31T08:15:39-04:002013-05-31T13:41:06-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/heat exhaustion or heatstroke.
Aside from your usual water intake, a number of foods that are loaded with water can help keep you safely hydrated this season. But what about the foods that do damage to your hydration equation?
A common myth is that a single cup of coffee or tea is dehydrating. Luckily for iced coffee fans, that's not enough to cause problems, says Monica Reinagel, MS, LDN, CNS. Both coffee and tea are, unsurprisingly, also high in water. And while the caffeine in your mug is dehydrating, the water makes up for it and more, ultimately leaving you more hydrated in the end. Even soda, which we don't recommend you drink for hydration (or otherwise!), doesn't have enough caffeine to wring you dry.
Of course, if you're really overdoing it on the caffeine, ingesting upwards of 500 to 600 milligrams a day, according to the Mayo Clinic, it is still possible to become dehydrated from your java habit. But hopefully you're not downing five cups of coffee a day.
Caffeine overconsumption aside, there are some foods and drinks that can contribute to dehydration, even if you're eating sensible quantities. It's not that you need to avoid these picks in the throes of the next big heat wave, says Reinagel, but it is a good idea to up your fluid intake if your diet is high in the following.
Alcohol
That summer sangria might be refreshing, but it's a natural diuretic. Alcohol causes cells to shrink, which squeezes extra water out, giving drinkers that urge to hit the restroom, and fast. All those trips to the loo deplete your body's natural water stores, which is why you might wake up with a pounding headache the morning after a big night out, says Reinagel. And if you're drinking outside on a hot summer day, there's even more reason to up your H2O intake, she says. "You could get behind in the dehydration game, with the effects of alcohol and the more profound cause of dehydration: sweating."
And although your adult beverage of choice is technically a liquid, unlike coffee and tea, the fluids in alcoholic drinks don't compensate for their dehydrating effects, says Reinagel, especially if you're having something particularly boozy, like a martini, she says.
Protein
A number of people have turned to higher-protein diets recently, says Reinagel. But whether they're looking to up muscle mass or curb hunger, a little-known side effect of going protein-heavy is that you may become dehydrated, she says. The body has to use more water to flush out the naturally-occurring nitrogen in protein, which results in more trips to the bathroom, she says. It's not that high-protein diets are too be avoided; just consider upping your fluid intake simultaneously, she says.
Herbal Supplements
A number of herbs and supplements have long been used as folk remedies for bloating, thanks to their urine-increasing properties, including parsley, celery seed, dandelion and watercress.
Because of their ability to increase urine production, all of the above have been used medicinally to treat conditions like urinary tract infections, kidney stones and bloating, according to WebMD, both as foods and in supplement form.
While they may indeed help reduce water retention if you're feeling bloated, if you're not experiencing bloat you could run the risk of depleting your water stores, says Reinagel.
However, you'd really have to overdo it, says Mitzi Dulan, RD, CSSD. Even though "no one eats parsley in excess," she says, "it's important to look at the volume [you're ingesting] and find out if there's a toxic level and be aware of that," especially when taking supplements that haven't been studied extensively, she says.
Asparagus
Well-known for altering the odor of urine, asparagus likely also produces more of it, thanks to an amino acid called asparagine, which operates as a diuretic, according to EatingWell. It's been thought to help UTIs and other painful urinary tract conditions, according to WebMD. However, says Reinagel, there's virtually no risk of becoming dehydrated from eating asparagus alone, since vegetables are naturally high in water. "When you have a diet high in fruits and vegetables, you're going to end up urinating more because those foods are high in water," she says. That doesn't mean you're at risk.
What do you think? Tell us in the comments below how you stay safely hydrated in the heat.]]>The Healthiest Memorial Day Foods At Your Cookouttag:www.huffingtonpost.com,2012:/theblog//2013-05-27T10:26:10-04:002013-05-27T10:07:01-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/second-most popular holiday for barbecuing, according to the Hearth, Patio & Barbecue Association. And while everyone likes to celebrate, some health-minded folks hear the word "barbecue" and fear a recipe for over-indulgence, like cheese-smothered burgers, mayo-laden slaw and giant bowls of chips. But all is not lost for those who want to celebrate wisely.
The good news for those who are planning to cook out this Memorial Day weekend? It is possible to do so in a way that won't detract from your summer shape-up plans -- and can even offer a number of health benefits to boot.
So skip the processed meats and brownie bites and check out the true superstars of your typical barbecue below. Then tell us how you keep a cookout healthy in the comments below. ]]>Does Grilling Cause Cancer? How To Make Grilling Healthier And Safertag:www.huffingtonpost.com,2012:/theblog//2013-05-24T07:46:00-04:002013-05-28T15:28:52-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/Memorial Day barbecue and you want to at least nod to your health. You love a juicy burger or corn on the cob or shrimp kebabs on the grill, but you've also heard that grilling can cause cancer. So what's the deal?
What You Should Know
Don't put away the charcoal just yet. "There's not enough evidence to say, 'Don't ever grill,'" says Colleen Doyle, MS, RD, the director of nutrition and physical activity for the American Cancer Society (ACS). The cause for concern is two different compounds that can form while cooking meat on a grill, both known carcinogens.
Heterocyclic amines (HCAs) form in protein-rich foods when cooked at a very high heat -- like that of your backyard barbecue, says Doyle. Polycyclic aromatic hydrocarbons (PAHs) form when fat drips and burns on the grill, creating smoke. "As the smoke circulates around your meat, those compounds can get deposited on whatever you're grilling and you consume it," she says.
While the majority of the research on the impact of these compounds has been conducted in animals, we shouldn't disregard the implications for people, experts say.
One study found that regularly eating well-done meat (no matter the cooking style) was linked with a 60 percent higher chance of developing pancreatic cancer, Health.com reported. A diet high in HCAs has been linked to an increased risk of breast, colon, liver, skin, lung, prostate and other cancers, according to the National Cancer Institute (NCI). PAH-high diets have been linked to leukemia, as well as GI and lung cancer. And a number of ongoing studies on cancer prevention and diet seek to shed greater light on the effects of these compounds on human cancers, as there are currently no guidelines as to how much consumption of HCAs and PAHs is advisable, according to the NCI.
What You Can Do
While grilling meat, poultry and fish can create these carcinogens, there are some smart steps that can help to protect yourself.
First, the leaner the cut of meat the better, since there will be less fat to drip onto the hot grill. Fish and chicken also have lower levels of the amino acids that lead to HCA production, says Doyle. Removing the skin from chicken can help reduce the risk as well, Reader's Digest reported.
The shorter the cooking time at high heat, the healthier. Fish doesn't need to cook as long as steak, for example, says Doyle, which means there's less time for the compounds to form and adhere to your meal. To limit exposure to the high heat of the grill, the National Cancer Institute (NCI) recommends precooking meat in the microwave or oven or on the stove for a few minutes. "Precook it a little so it doesn't have to stay on the grill for as long," explains Doyle, "but you can still get that fabulous grilled flavor."
Alternately, if you've got some time to spare, cook your meat at a lower temp on the grill. HCAs begin to form at 325 degrees Fahrenheit, Health.com reported. As long as your meals are meeting minimum cooking temperatures suggested for food safety, you can feel a little better about your carnivorous cravings.
Should part of your meal become charred, cut or scrape it off, says Doyle. And the charred remnants of last week's grilling need to go, too. Before you get started this weekend, clean the grill thoroughly. Otherwise, that charred buildup can transfer to your meal. For particularly tough grease, Reader's Digest suggests the following:
"Put the dirty rack into a plastic garbage bag. Add water and dishwashing liquid and leave overnight. Brush off the residue and rinse."
A little foil over the grill can help, too. Covering the grates with perforated foil still allows juices to drip, but prevents some of the resulting smoke from rising up, according to Reader's Digest. Similarly, skip piercing your meat to see if it's done, says Doyle, since doing so causes more fat to drip and drain and more smoke to billow.
There's also mounting evidence that the way you prepare your meat can make a difference, says Doyle. Marinating meat even just for 30 minutes seems to limit carcinogen formation. A number of spices, in addition to adding fun flavor, seem to offer particular protection, including red pepper, thyme, sage, garlic and especially rosemary, Health.com reported.
"It's always a fabulous idea to add fruits and vegetables to your meal," says Doyle. "We talk about eating smaller portions of meat for health reasons. Make those side dishes, like fruit salad or grilled asparagus, the real stars of your plate, and don't have the meat be the big focus."
Processed meat in particular is worth some extra caution. Those hot dogs and sausages you might contemplate grilling have been associated with increased risk of colorectal and pancreatic cancers, as well as an increased risk of dying from cancer or heart disease, according to 2013 research. "Think about grilling anything beside red and processed meats," says Doyle.
Thankfully for all of us cookout connoisseurs, we don't have to give up grilling all together, she says. But "it's certainly worthwhile to be aware of these things and how you can reduce your exposure."
How do you make grilling a little bit safer and healthier? Let us know in the comments!
This post has been updated to remove the recommendation to clean the grill with a wire brush, as some reports have suggested doing so may pose a health risk.]]>Lyme Disease Myths: 9 Things You Should Know About The Tick-Borne Diseasetag:www.huffingtonpost.com,2012:/theblog//2013-05-20T07:57:14-04:002013-05-20T16:27:02-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/
One such problematic insect is the tick, and its most commonly associated illness, Lyme disease. There were nearly 30,000 confirmed cases of the tick-borne disease in 2009, and rates are on the rise in northern states, according to recent research.
While most outdoorsy types know that tick bites can cause Lyme disease and that ticks are most frequently encountered in tall grasses and wooded areas, many people's knowledge of Lyme disease ends there. That's why, in honor of Lyme Disease Awareness Month, we'd like to clear up a few of the following Lyme disease myths:
Myth: All Ticks Carry Lyme Disease Fact: There are a number of types of ticks, but only blacklegged ticks (commonly called deer ticks) carry the bacterium that causes Lyme disease, according to the Centers for Disease Control and Prevention (CDC). Lone star ticks, the American dog tick, the Rocky Mountain wood tick and the brown dog tick do not transmit the disease.
Myth: All Deer Tick Bites Result In Lyme Disease Fact: First of all, not all deer ticks are infected with the Lyme disease bacterium. "In areas where [Lyme disease] is very common, one out of every four or five ticks might be infected," says Paul Mead, M.D., MPH, chief of epidemiology and surveillance activity at the CDC. "In other areas where it's much rarer, that may be more like one in 100."
Second, if a tick is removed within 24 hours of biting, risk of infection drops dramatically. "It's important to take a definitive step quickly," says Mead. "If you look for ticks every day and -- [if you] find them -- remove them, you aren't likely to get Lyme disease."
Myth: The Best Way To Remove A Tick Is To Burn It Fact: Folk remedies like burning the tick off of your skin or suffocating it with nail polish just prolong the window of time for that bugger to infect you. Instead, use tweezers to remove the offending insect as quickly as possible. Mead explains that the CDC recommends grasping the tick with the tweezers as close to the skin as possible, then pulling upward without twisting. Be sure to clean the area after -- and your hands!
Myth: You Only Have Lyme Disease If You Have The Telltale Bull's Eye Rash Fact: While it is a very common sign of Lyme disease, and perhaps the most obvious one, not everyone develops the characteristic rash. It shows up in about 80 to 90 percent of people, according to the American Lyme Disease Foundation (ALDF), and usually appears as a red blotch with a red ring emanating from the site of the tick bite. It may be warm to the touch but usually isn't itchy or painful. If you've been bitten by a tick and notice other possible symptoms, like fevers, headaches and muscle pain, consult a doctor as soon as possible.
However, it's not unheard of for someone not to develop the rash -- or to simply not see it, according to Mead, especially if it's somewhere hidden like the scalp. "The symptoms sound like flu symptoms, but they occur in the late spring and early summer," Mead says. "If you get those symptoms and live in an area where Lyme disease is common, you may want to consider that possibility."
The longer Lyme disease goes undiagnosed and, therefore, untreated, the more severe the symptoms can become. Untreated infection can cause a paralysis to facial muscles called Bell's palsy, irregular heartbeats, arthritis and short-term memory problems, says Mead.
Myth: There Is No Cure For Lyme Disease Fact: When treated with antibiotics in the early stages of the disease, Lyme disappears in almost all people -- and quickly, too. But in a small number of people, symptoms like muscle and joint pain or memory problems persist. Researchers are currently trying to determine how long a person should be treated with antibiotics in these instances of what is sometimes referred to as "chronic lyme disease," according to the National Institutes of Health.
Experts don't know the exact cause of this cluster of lingering symptoms, more properly called post-treatment Lyme disease syndrome, Mead explains. There is ongoing debate among experts as to whether or not ongoing symptoms reflect continuing infection or "whether it is a post-infectious complication," he says. Imagine, he explains, a person who has broken his leg. If it doesn't heal right, it's not that it's still broken, but it may continue to cause pain or weakness. So too might a prior Lyme infection cause continuing discomfort. Studies have shown, however, that further treatment with antibiotics has no benefit -- and can be harmful.
Myth: A Blood Test Is The Best Way To Diagnose Lyme Disease Fact: It depends on how long after a tick bite we're talking about, says Mead. "The most widely-used test for Lyme disease doesn't test for the organism itself, but for antibodies that your immune system makes," he says. "When you are first infected, your body hasn't had time to make those antibodies, and you can test negative in the early stages of the disease."
If, however, someone has been infected for months or even years without knowing it, -- say they go to a doctor for symptoms of arthritis and don't even recall having a summer fever the year before -- "then the test is quite good for detecting infection," he says.
Myth: You Can Get Lyme Disease Everywhere In The U.S. Fact: More than 97 percent of all cases of Lyme disease occur in the northeastern and north-central parts of the country, says Mead. Your chances of being bitten by an infected tick outside of those regions are very small. While there have indeed been reported cases in nearly all 50 states, Lyme disease is reported by state of residence, not necessarily the state of infection. A child from Wyoming who spends the summer in Pennsylvania with Grandma and comes down with Lyme disease will count as a reported case for Wyoming, says Mead, even though her chances of getting Lyme in her homestate are tiny.
Myth: Lyme Disease Can Spread Between People Fact: From time to time you do see a husband and a wife, for example, who both come down with Lyme disease around the same time, says Mead, but there's no solid evidence to support the idea that one of them passed it to the other. It's much more likely that they were both bitten by ticks, especially since young ticks can be so small, he says.
Have you encountered other myths about Lyme disease? Let us know in the comments!]]>Boire de l'eau: huit trucs pour consommer plus d'eau (PHOTOS)tag:www.huffingtonpost.com,2012:/theblog//2013-05-15T13:14:02-04:002013-06-17T10:28:17-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/
Mais les doutes subsistent quant à la quantité exacte d'eau qu'il faut ingurgiter par jour, surtout que cela dépend fortement de la chaleur, du fait que vous fassiez de l'exercice ou non, de ce que vous mangez, etc.
En 2004, l'Institut de Médecine (IOM) a établit qu'une femme adulte en santé aurait besoin d'environ 91 onces d'eau par jour au total, et une homme environ 125 onces. «Au total» inclut l'eau contenue dans les boissons bien sûr, mais aussi la nourriture, comme dans les fruits et les légumes.
Cette semaine, la American Water Works Association célèbre la semaine «Buvons de l'eau», un événement annuel qui met l'accent sur l'importance de l'eau dans notre quotidien.
Voyez notre album photos pour consommer plus d'eau et ce, tous les jours.
]]>Health Questions For Mom: Six Things To Ask About Her Medical Historytag:www.huffingtonpost.com,2012:/theblog//2013-05-09T08:26:54-04:002013-05-09T08:27:39-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/
Often, it isn't until those children have grown and the tables have turned that mom's own health background is thrust into the spotlight, when suddenly she is no longer the caretaker.
Knowing about the major health moments in her life can certainly help you provide the best care as a grown child -- and to take the best care of yourself. "Your mother's adverse health history need not adversely affect you," says Christiane Northrup, M.D., board-certified ob/gyn. "Instead of seeing your mother's health as a sentence, see your mother's health as an opportunity to improve in the next generation."
These questions likely aren't the topic of Mother's Day brunch conversation. But they are worth asking -- and worth asking soon, for both of you.
How's Your Heart?
The genetic risk for heart disease is high -- and it's still the number one killer of women. While you're likely to know about any major cardiovascular events in mom's life, like a heart attack, you might not know that high blood pressure runs back three or four generations in your family. "If you know your mom has had a heart attack, and certainly if she's had a heart attack before the age of 60, that increases your risk anywhere from 25 to 50 percent," says Nieca Goldberg, M.D., medical director of the Tisch Center for Women's Health at the NYU Langone Medical Center in New York City. "Then, act on it," she says. Figure out if you personally have high blood pressure and ask your doctor for the necessary tests to determine if you have high cholesterol or diabetes. Incorporate more heart-healthy foods into your regular diet, and be sure to get the recommended two and a half hours of aerobic physical activity a week.
Have You Ever Had Cancer?
It wasn't that long ago that certain diseases, like uterine or breast cancer, were considered too taboo to talk about. But some of the most hereditary cancers have also been the most hush-hush. If you discover that your mother had breast, ovarian or colon cancer, for example, your doctor may suggest certain screenings earlier than what's typically recommended, according to Everyday Health. Of course, not everyone will need to take drastic preventive measures based solely on family history. "Ask yourself, 'Once I know that, how is that going to help me?'" says Northrup.
What Was Pregnancy Like?
You've probably heard the same stories about your early childhood more times than you can count, but if you've never asked mom about how you actually came to be, now's the time. If she had a hard time conceiving, you may face trouble too, and may want to consider being tested for fertility problems earlier than most women might, according to Health.com. Keep in mind your age is still a more telling sign of your fertility than your mom's fertility, Everyday Health reports.
You might also inherit risk for certain pregnancy-related conditions like gestational diabetes or pre-eclampsia. Just let your doctor know the answers mom provides. "Your doctor can work with you to take steps to prevent complications," Robert Atlas, M.D., told Women's Health.
But don't worry too much, warns Northrup. Stressing about your own fertility simply because your mother had difficulty might just fuel your stress hormones to get in the way of the birds and the bees. "It becomes a self-fulfilling prophecy," says Northrup.
What Was Menopause Like?
You can probably expect to reach menopause around the same time as mom did, JoAnn Pinkerton, M.D., a professor of obstetrics and gynecology at the University of Virginia, told Health magazine, and possibly to experience the same symptoms. "Hot flashes, night sweets, difficulty sleeping -- sometimes that runs in families," Goldberg tells HuffPost.
If you consider your mother's symptoms to be a warning of what's to come, there are steps to take to try and ensure a smoother ride for yourself, says Northrup. Eat a diet rich in omega 3s, make sure your vitamin D levels are optimal, not just adequate and avoid excess alcohol, she says.
Is There A History Of Mental Illness In Our Family?
While perceptions are changing, the stigma surrounding mental health is still very real -- and was likely even more oppressive in your mother's or grandmother's generation. But considering bipolar disorder and depression seem to run in families, says Goldberg, knowing where you come from might help you get help. That doesn't mean panic. But if you're familiar with the issues common among your family, you're more likely to reach out for help as soon as you become concerned, explains Everyday Health.
Has Your Height Changed Recently?
While we often consider it a harmless sign of aging, a shrinking stature is a common sign of poor bone health. While we certainly inherit some things that predispose us to osteoporosis, says Goldberg, there are preventive measures to take, including exercising, eating low-fat dairy products or soy for bone-strengthening calcium and getting enough vitamin D.
Let us know in the comments: Have you had these discussions or other health talks with your mother? How has it helped your health?]]>We Tried It: Aquacyclingtag:www.huffingtonpost.com,2013:/theblog//3.32320192013-05-09T08:14:58-04:002013-05-09T08:15:03-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/What We Tried: Aquacycling
Where:AQUA, the first aquacycling studio in the U.S., in New York City.
What We Did: Think SoulCycle -- in a pool. Same heart-pumping sprints, heavy-resistance climbs and arm-focused interludes, but this time with your bike at the bottom of a pool.
For How Long: Classes are 45 minutes.
How'd It Feel: Funny! I was sweating and breathing hard like I would be in my regular spinning class, and then all of a sudden the waves from our quick pedal cadence would splash me in the face. Refreshing! I was concerned about the footwear, but the jelly-like shoes fit comfortably into the pedal cages without putting too much pressure on my soles or arches. Unlike with spinning on land, aquacycling calls for a lot of hovering just above the seat for extra resistance and ab work, making the water about waist-high. My quads tired quickly, but I found the smoother I made my leg circles the easier it was to continue. I am typically not a fan of crunches and push-ups on a stationary bike, but since I love to swim and those were the moments when I was most submerged in the pool, I relished them. I left sweaty and tired, but also a little confused.
What It Helps With: Cardio and endurance, without a doubt, and also strength thanks to the resistance provided by the water. Developed by a physical therapist to help rehab injured athletes, it's also easy on the joints.
What Fitness Level Is Required: Low-impact doesn't mean low-intensity! While it is certainly a challenging class, anyone willing to put in a good effort should be able to give this a go.
What It Costs: Your first visit will cost you $34. After that, single classes cost $40. Package deals are available, too.
Would We Go Back: Probably not. While I understand the low-impact benefits and surely appreciated the beautiful facility, I'd rather swim or spin -- separately. But there is a first time for everything!
For pictures of AQUA, check out the slideshow below:
For more from our We Tried It series, click here.]]>Mom Knows Besttag:www.huffingtonpost.com,2013:/theblog//3.31808212013-05-07T08:17:42-04:002013-05-10T17:31:07-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/mom putting her 7-year-old on a diet. I may not have understood exactly why at the time, but I was scouting for the words "partially hydrogenated."
I'd spot something I just had to have in whatever grocery store aisle and stop in my tracks, preparing to plead my case. Whining wouldn't get me anywhere.
"Read the ingredients" became a kind of a mantra eventually, the unspoken rule of grocery shopping with mom. If you wanted to add something to the cart, you had to report back about what was in it. Exactly what something "partially hydrogenated" was doing to my body wasn't the important part to me at the time. It was enough to know it was bad news -- and that we weren't bringing that bad news home.
Save for the odd bowl of sugary cereal at an aunt's house or some after-school chips when visiting a friend, I didn't even really know what I was missing. Carrots, celery and raisins only fell out of favor when it suddenly seemed like everything I wanted in the grocery store was off-limits.
Years later, as I grew into my own passion for health, I realized that as annoying as it was at the time to be denied box after box of tantalizing treats, my mom was way ahead of her time.
Today, we all know that trans fats are merely a tactic of Big Food to keep processed eats "fresh" longer. Trans fats are particularly bad for our hearts. Years ago, "only true diet detectives knew whether a particular food contained trans fat," writes Harvard School of Public Health's Nutrion Source. "Only people who knew that the code phrases 'partially hydrogenated vegetable oil' and 'vegetable shortening' meant that trans fat lurked in the food were aware of its presence." My mother was -- and is -- one of those true diet detectives.
With a masters degree in nutrition -- and, if I may brag for a moment, a published paper in a peer-reviewed journal! -- Mom wasn't just being a concerned parent. She was putting her scientific studies to good use. Although ultimately deciding to stay at home with me and then my younger brother too, she had committed to practicing what she had learned, and, in the process, teaching by example.
Of course, there are countless other lessons my mother has taught me (among them, but not limited to: how to read, that plucking my eyebrows was going to be more hassle than it's worth, to always be open about my feelings). As trivial as it might seem in the grand scheme of life lessons, given everything we now know, avoiding trans fats turned out to be a good one. As is so often the case, Mom was right all along. And really, I'm all the better for it.
When it comes to health, what was your mom right about? Tweet us with #momknowsbest, email HealthyLiving@huffingtonpost.com or leave a comment below. We'd love to see pictures! And on or around Mother's Day this year, we'll pull together some of your stories for the ultimate celebration of health-minded moms.]]>Seasonal Allergies Stealing Your Sleep? How To Find Relieftag:www.huffingtonpost.com,2012:/theblog//2013-05-07T08:11:13-04:002013-05-24T16:04:18-04:00Sarah Kleinhttp://www.huffingtonpost.com/sarah-klein/
A recent survey from the Asthma and Allergy Foundation of America found that 59 percent of people with nasal allergies say they have trouble sleeping because of their symptoms. And 48 percent say their sneezing and sniffling also disturb their bed partner's sleep.
In a recent study published in Internal Medicine, researchers found that even when people thought they got a good night's rest, 44 percent of allergy sufferers woke up feeling groggy and tired, Men's Health reported.
First, it's important to understand why allergies can interrupt sleep. Allergies cause the nasal passages to swell, explains Dr. Mark Holbreich, a fellow of the American Academy of Allergy, Asthma and Immunology in private practice in Indianapolis, meaning there's less room for air to pass freely, making breathing difficult. At night, gravity certainly doesn't help: When you lie down to go to sleep, that congestion can shift, making nose breathing even more difficult, Dr. Jennifer Collins told Healthy Living in January.
It also can't hurt to try some common natural allergy remedies like showering before bed, keeping the windows closed and regularly changing sheets and pillow cases. A steamy bath or shower or a warm cup of tea can also help loosen congestion so you'll breathe easier as you sleep.
But it may take something a little more powerful to truly give you relief, says Holbreich. If itchiness, sneezing or a runny nose is your main complaint, an over-the-counter antihistamine might help, but those typically don't offer much in terms of breaking up congestion, he warns. A prescription medication, typically a nasal steroid spray, is usually more effective at restoring your breathing ability.
Other allergy sufferers may find relief from a nasal saline rinse, he says, which helps by directly reducing swelling in the nasal passages, but also washing out any pollen that may be in your nose.
Just don't go looking for relief in a cold medicine, says Holbreich. "They're good for three to five days, but if you use them for any length of time, you can get congestion as a sign of overuse," he says. "Over-the-counter decongestants give immediate relief, but they're not suited for a long allergy season."
Since, by many accounts, this allergy season is bound to be a bad one, that's advice worth heeding.
Do you find your allergies disturb your sleep? Let us know in the comments!]]>
