Sunday, July 12, 2015

How This Woman Gave Up Processed Food for a Year—On a $16,780 Salary


We all know it’s healthier to “eat clean”—but convenient packaged foods, and weird ingredients seem to lurk everywhere. Just ask Megan Kimble. The Tucson-based food writer spent an entire year avoiding all processed foods, a daunting challenge she chronicles in her new book, Unprocessed ($16, amazon.com).

As a busy grad student living on an annual salary of $16,780, Kimble discovered creative and affordable ways to trade packaged staples for a real-food diet. It wasn’t easy, she told Health: “But I found that once I got going and formed new habits and figured out favorite meals, it became automatic.” That said, she doesn’t recommend going cold turkey. “Start small,” she said. “Try unprocessing one kind of food, see how it feels, and take it from there.”

Below, Kimble shares her eight best tips for eating cleaner.

RELATED: 4 Easy Clean-Eating Recipes

Read the label on everything you buy
“If the ingredient list contains a word you don’t really know, the food is probably processed,” Kimble advises. Think additives like modified food starch, soy lecithin, and xanthan gum, and added sugars and artificial sweeteners such as dextrose and high fructose corn syrup. Mustard, marinara sauce, and salad dressing are often surprising sources, she notes, adding, “Luckily these foods are easy—and cheaper!—to make at home.”

Pick up single-ingredient foods
Buying products with only one ingredient (like milk, oats, honey, and fruit) is the simplest way to avoid emulsifiers, preservatives, and other additives. Says Kimble: “These whole foods are 100 percent real.”

RELATED: 7 Tips for Eating Clean

Create versions of your favorite unprocessed treats
Rather than trying to conquer your cravings, satisfy them with healthier options. “I personally have a raging sweet tooth,” Kimble notes. “But instead of chocolate chip cookies, my former snack of choice, I’ll reach for a banana with almond butter, or some yogurt with honey and fruit.” Do you crave salty foods? Try homemade kale chips or roasted sweet potato fries.

Seek out brands you trust
“I carry Cherry Pie Larabars in my handbag in case of hunger emergencies: They’ve got nothing but dates, cherries, and almonds,” Kimble says. “You’ll start to recognize—and appreciate—food companies that don’t add wonky ingredients to their products. Another one of my favorite brands: Food for Life, which sells bread, tortillas, pasta, and cereal made with only whole, sprouted grains.”

RELATED: The Best Energy Bars

Join a CSA
“I found that Community Supported Agriculture (CSA) programs offer the best organic and local bang for your buck,” Kimble notes. “My produce conveniently comes with a newsletter featuring recipes that incorporate vegetables from that week’s box.”

Prepare food in bulk
It saves money and time, and ensures you have unprocessed options at the ready, Kimble says. Roast veggies at the beginning of the week, make a big batch of grains, cook dried beans in your crockpot, or keep cornmeal on hand for quick polenta.

RELATED: Eat More Veggies: 5 Easy Raw Food Recipes

When traveling, plan ahead
“I’ll map a route to the local natural food store when I’m away from home,” Kimble says. “Their prepared foods tend to be simpler, healthier, and cheaper than restaurant meals.”

Make deliberate exceptions
“During my year-long experiment, I learned how to make my own chocolate since I didn’t think I could survive a year without it,” Kimble admits. “But today, chocolate bars are a wonderfully convenient exception to my nearly unprocessed diet.”



Seriously? 90% of Americans STILL Aren’t Eating Enough Fruits and Veggies


THURSDAY, July 9, 2015 (HealthDay News) — Only about one in every 10 Americans eats enough fruits and vegetables, a new government report shows.

Just 13 percent of U.S. residents consume one and a half to two cups of fruit every day as recommended by federal dietary guidelines, researchers from the U.S. Centers for Disease Control and Prevention found.

The news on the vegetable front was even worse. Less than 9 percent of Americans eat two to three cups of vegetables every day as recommended, the report showed.

Even residents of California, the state with the best consumption rate for these nutritious foods, fell woefully behind. Only close to 18 percent of Californians ate enough fruit every day, and only 13 percent ate enough vegetables.

Tennessee and Mississippi ranked among the lowest in terms of people eating enough fruits and veggies.

The authors of the study, published in the CDC’s July 10 issue of Morbidity and Mortality Weekly Report, called for widespread action to promote fruits and vegetables in the average diet.

“Substantial new efforts are needed to build consumer demand for fruits and vegetables through competitive pricing, placement, and promotion in child care, schools, grocery stores, communities and worksites,” they concluded.

This is the first time that researchers have been able to break down fruit and vegetable consumption on a state-by-state basis, said study author Latetia Moore, an epidemiologist with the CDC’s Obesity Prevention and Control Branch.

“Fruit and vegetable consumption has been consistently low over time,” she said. “This is just the first time we’ve been able to look at it on a state level.”

America likely needs a “culture shift” to get more people eating right, Moore added.

“There is a perception that fruits and vegetables are more expensive than other foods, and it’s not accurate,” she said. “We just have to get into the habit of replacing some of those foods we normally eat with fruits and vegetables.”

The findings are based on data gathered by the Behavioral Risk Factor Surveillance System, an ongoing CDC-sponsored survey that tracks the healthy and unhealthy actions that average Americans take.

Eating a good amount of colorful fruits and vegetables is important because they help lower a person’s risk of chronic illnesses such as obesity, heart disease and type 2 diabetes, said Jordana Turkel, a registered dietitian at Lenox Hill Hospital in New York City.

For example, fruits and vegetables are generally low in fat, which helps control cholesterol, Turkel said. They also contain a lot of fiber, which helps control spikes in blood sugar by slowing the digestive process.

“We are seeing now what is going to happen if this trend continues,” Turkel said. “Obesity is on the rise. The rates of type 2 diabetes and cardiovascular disease are on the rise. I think we are seeing the effects of all of this now.”

On average, Americans tend to eat fruit once a day and vegetables fewer than two times daily, the CDC researchers found.

State-by-state, the percentage of people who eat enough vegetables ranged from highs of 13 percent in California and 11 percent in Oregon to lows of 5.5 percent in Mississippi, 5.8 percent in Oklahoma and 6.2 percent in Tennessee.

People eating enough fruit ranged from highs of 17.7 percent in California and 15.5 percent in New York to lows of 7.5 percent in Tennessee, 7.7 percent in West Virginia and 8.2 percent in Oklahoma.

Turkel herself realized a few years back she wasn’t eating enough fruits and veggies. She began eating a piece of fruit every day as her afternoon snack.

People who want to boost their vegetable intake also can make a salad part of their daily diet, even if it is served as a side dish at lunch or dinner, Turkel said.

Fruit-and-vegetable smoothies are another option, although Turkel cautioned against putting too much fruit in a smoothie.

“Most dietitians have the same point of view when it comes to juicing — you shouldn’t juice unless you are sneaking in those green leafy vegetables and berries and different colorful fruits,” she said.

Also, people should make their own smoothies at home, Turkel said, and include all the fiber from the skin of fruits and berries.

Joy Dubost, a registered dietitian in Washington, D.C., called the findings “disappointing.”

“Dietitians and the public health community have more work to do in encouraging Americans to consume more fruits and vegetables,” said Dubost, a spokeswoman for the Academy of Nutrition and Dietetics. “These results are not good news, given the effort we’ve put out.”

Part of the problem might be that people find it daunting to eat the daily recommended amount of fruits and vegetables, Dubost said. Dietitians and health experts need to do a better job showing people how they can spread their intake across a full day of eating, she said.

Another stumbling block might be convenience, Dubost added. People may not want to go to the hassle of buying and preparing fruits and vegetables, even though time-saving options have become available, including bagged salads, precooked vegetables and microwaveable steam-in-the-bag frozen veggies.

Moore said part of the problem might be that people have a hard time grasping just how much fruit or vegetables are needed to meet daily requirements.

“It’s not that hard to eat the recommended amount of fruits and vegetables,” she said. “If you eat at least a banana and half an apple, you’re done for the day with fruit. For vegetables, if you have a side salad with lunch and a couple of vegetables with dinner, you’re done for the day. It’s not that hard to do, and it’s not that expensive to do.”


Why You’re So Much More Than What the Scale Says


While surfing the web the other day I saw a headline including the phrase “Why BMI is Useless” and I just had to click. The article (from the Daily Mail) went on to describe how a New York firm called Body Labs did full-body scans of different people, all with the same body mass index (BMI). The group then made a graphic that showed (surprise) that each of the 5’9” volunteers had very different amounts of fat weight versus lean muscle weight.

It was a startling graphic to showcase what many health-conscious people already know: BMI is imperfect. It’s a simple formula that uses weight and height alone to classify a person’s weight status (underweight, normal weight, overweight, or obese), and its limited usefulness is a topic that surfaces in the news every few years.

But what doesn’t get said enough is that pretty much all the ways we measure our bodies, from BMI to body fat percentage, when used alone, are imperfect.

RELATED: 20 Snacks That Burn Fat

As the Body Labs graphic shows, BMI can’t calculate how much fat (or what kind) you have, nor can it assess your muscle mass. That means a person who has an above average weight for their height, but is very muscular with a low body fat percentage, may score in the overweight range for BMI, because the assumption is that any excess weight is well, excessive. I work with professional athletes, and because of high muscle mass, many do score in the overweight range for BMI, even though they earn their living moving their bodies.

Not only that, a “normal” BMI falls into a range, from 18.5 and 24.9. For a woman who is 5’4” that can mean a weight anywhere between 108 and 145 pounds, and that’s pretty broad. But more importantly, scoring in the “normal” BMI range doesn’t necessarily mean you’re healthy.

Over the years I’ve counseled many people with normal BMIs who were either “skinny fat” (normal weight, but with less muscle mass and a higher than optimal body fat percentage) or had excess belly fat. One recent study, published in the Journal of the American College of Cardiology, found that among people with a normal BMI who carried excess belly fat, the risk of dying was just as great as smoking a pack of cigarettes a day or having very high cholesterol. In other words, weight for height doesn’t provide much information about overall health. In fact, some of the thinnest people I know have the least healthy diets, don’t exercise, smoke, and are incredibly stressed.

RELATED: The Real Reason You’re Not Losing Weight

And the opposite is also true: having more body fat doesn’t necessarily mean you’re unhealthy. Throughout my career I’ve met many people who had higher than optimal body fat percentages but were incredibly fit, and some Olympic athletes fall into this category. A study published in the European Heart Journal shows that ‘fat but fit’ adults may be at no greater risk of developing or dying from heart disease or cancer than those who are fit and “normal” weight.

So why is BMI so talked about, and why do we put so much pressure on ourselves to slim down? Well, BMI is simply an estimate, and it’s often used when other personal measurements, like body fat percentage or waist measurements can’t be taken. Plus, many people who score in the overweight or obese categories for BMI are statistically more likely to experience health problems (key word: statistically). So in that way BMI is useful to researchers looking at large groups of people.

It’s also true that many people will tell you their health went south when they gained too much weight, and got dramatically better when they lost.

RELATED: 12 Mental Tricks for Losing Weight

But the bottom line is that everyone’s different. For individuals, weight, BMI, or body fat percentage, should never be used alone; not one of them are reliable indicators of overall health or fitness.

To really assess your health, focus on everything: the quality and consistency of your diet, your energy, mood, strength, endurance, injury track record, sleep patterns, digestive health, immunity, lifestyle  (e.g. alcohol intake, smoking, stress), and other clinical measurements (blood pressure, blood sugar, blood nutrient levels, and cholesterol breakdown, etc.), along with your weight.

All of these things matter—not just your BMI or your dress size.

In the pursuit of a lower weight, BMI, or body fat percentage, I’ve seen people wind up worsening their overall wellness, or even upping health risks, and in my book, that trade off just doesn’t make sense. Bottom line: numbers sometimes do lie, and your size alone doesn’t equal your health.


3 Myths and Facts About Dandruff


Got flakes or an itchy, irritated scalp? These are typical signs of dandruff, a chronic skin condition that affects more than 50 percent of us. No need to suffer: We asked Ilyse Lefkowicz, MD, Head & Shoulders global dermatologist who specializes in scalp health, to dispel some myths about this common and totally treatable problem.

MYTH Dandruff is caused by poor hygiene.
The condition can develop on even the cleanest scalp. A fungus called Malassezia lives on the skin and scalp of all adults—for some, though, the fungus causes irritation. (Experts don’t know why.) The result: Skin cells shed at a rate that’s much faster than normal, leading to flakiness.

TRUTH There is no cure for dandruff.
But you don’t have to live with flakes. Antidandruff shampoos with zinc, like Head & Shoulders Instant Relief Shampoo ($4; Walmart.com) and Malin + Goetz Dandruff Shampoo ($26; Bloomingdales.com), temporarily slow the production of skin cells.

MYTH Dandruff gets worse in the winter.
The Malassezia bug actually thrives in hot, moist environments, so the irritation can peak in warmer months—or after an intense workout. Hit the showers after you sweat, and wash your hair at least every three days to rinse away dead skin and dial down on excess oil.


What You Should Know About Leaky Gut Syndrome


“Leaky gut syndrome,” on its own, is a diagnosis that’s not recognized across the board by conventional medicine. The theory is that having a poor diet or ingesting too many antibiotics or painkillers can damage the mucosal barrier, the layer of cells lining your intestine. Normally, this barrier lets nutrients through but blocks larger molecules and germs from getting into your bloodstream. It’s thought that a porous, or “leaky,” intestinal lining can allow food particles or germs to pass into the blood, causing inflammation throughout your body.

Symptoms of a leaky gut are said to include everything from bloating, gas and abdominal pain to recurrent vaginal infections, asthma and mood swings. Some experts even claim that leaky gut can put you at risk of serious conditions such as migraines, rheumatoid arthritis and food allergies.

Is it for real? There is evidence that having high “intestinal permeability” is involved in the development of certain autoimmune diseases, like Crohn’s and type 1 diabetes, in people who are already predisposed to these conditions. But it remains unclear whether intestinal permeability causes issues such as irritable bowel syndrome, food allergies or asthma—or if it’s just a symptom of them. In my experience, having a “leaky gut” is mostly a symptom of a disease, not a disease on its own.

There are tests your doctor can perform to measure how well your intestines are absorbing nutrients and blocking the bad stuff. The most common one involves drinking a mixture of mannitol (a small sugar molecule) and lactulose (a large one) and then testing your urine for each over six hours. But these tests are time-consuming and expensive, and they don’t reveal anything that your doctor can use to recommend treatment. So, honestly, there is no point in getting them.

Some alternative medicine practitioners recommend supplements or home tests (which they conveniently sell on their websites), but ignore these. The best advice for keeping your gut and its lining healthy is to eat plenty of fiber and fermented foods like kefir, or take a probiotic supplement, and stay hydrated

Health’s medical editor, Roshini Rajapaksa, MD, is assistant professor of medicine at the NYU School of Medicine and co-founder of Tula Skincare.


Jennifer Lawrence Just Dropped a Major Truth Bomb About Body-Shaming in Hollywood


It’s no secret that Jennifer Lawrence isn’t shy when it comes to talking about her weight, and The Hunger Games star is once again getting seriously candid about body image in Hollywood.

Lawrence is currently at San Diego Comic-Con, promoting Mockingjay: Part 2 and X-Men: Apocalypse. While there, she was asked during a panel if she thought there would be better roles available for women in the future.

“I would hope so,” she answered, according to Vulture. Then, she paused to admit that what she was about to say was “risky.”

RELATED: Jennifer Lawrence Called Gluten Free the New Eating Disorder

“I’m starting this new thing: I’ve tried to develop a filter,” Lawrence said. “This could blow people’s hair back in a good way, or it could be my last time at Comic-Con.”

She then went on to drop a major truth bomb about body-shaming in Hollywood.

“I had a conversation with somebody about the struggles with weight in the industry—I know that’s something I talk nonstop about,” she said. “And they were saying, ‘All of the main movie stars aren’t very underweight.’ I said, ‘Yeah, because once you get to a certain place, people will hire you. They just want you to be in the movie, so they don’t care.'”

RELATED: Docs Say Jennifer Lawrence’s ‘Uneven Breasts’ Are On The Level

This isn’t always the case for actresses who are just starting out, Lawrence explains.

“I’m not really in a place where I can complain or speak to not getting enough roles, because I’m very lucky to have a lot of opportunities,” she said. “But I would be interested to hear someone who is not in two franchises answer that question.”

Essentially, no one in their right mind would tell someone with Jennifer Lawrence’s star power and fan base that they needed to shed a few pounds before they could be cast. But young actresses looking for their big break don’t always have the clout to stick up for themselves when a producer tells them to lose weight—or the thick skin to handle critics who call them fat, like several called Lawrence just three years ago.

RELATED: Chris Pratt Says He Doesn’t Mind Objectification: ‘I’m Using It to My Advantage’

(Apparently, they’re still judging what she eats; as she told Vulture and other reporters, “I tried to grab French fries[,] and this stern lady swatted my hand away and said no!”)

Kudos to you, J. Law, for never being afraid to speak your mind, this time about the unfair expectations Hollywood has for women’s bodies. We who eat French fries salute you.


Sunday, May 10, 2015

How to Tell When a Headache Requires a Trip to the ER


How do I know when to go to the ER for a headache?
Most of the time, a headache isn’t an emergency. But in general, you should seek help if it’s the worst headache of your life, or if it’s severe and unlike others you’ve had before.

An extreme headache can be the first sign that you have a cerebral aneurysm, which is a weak area in the wall of a blood vessel in your brain, and it has begun to leak. An MRI or CT scan can detect this problem. It requires immediate medical attention, and possibly surgery, because a leak might lead to a rupture, which can be life-threatening.

RELATED: 10 Stroke Symptoms Everyone Should Know

You should also watch out for a headache that comes with any numbness or facial weakness, as these are symptoms of a stroke. If you’ve recently hit your head, get to the ER if you start vomiting or your headache worsens; that could mean you have a concussion.

Finally, head throbbing plus neck stiffness and fever could indicate meningitis, an infection of the membranes around your brain and spinal cord. If it’s bacterial, you’ll need antibiotics.




Everything We Know About Human Bathroom Behavior


The anthropologist Horace Miner once wrote about the Nacirema, a strange North American people he said all perform the exact same set of rituals in communal “shrine rooms,” but pretend to be doing it in almost total secret.

He of course was making fun of Americans in public bathrooms, and the common practices that go on inside that are actually pretty weird when you think about them. Why, for example, is talking generally frowned upon? Why do those two-roll dispensers in stalls always run out at the same time? Why do guys spit in urinals?

To shed light on these mysteries, Science of Us combed through mountains of research on bathroom behavior and uncovered some revealing findings, from the most popular kinds of wall graffiti, to the gender dynamics of pee-formance anxiety, to important insights on the great under-over toilet-paper debate. Consider it the perfect reading material for when nature calls.



HOW PEOPLE CHOOSE THEIR STALL OR URINAL
Who chooses which stall, according to a survey of bathroomgoers’ habits:

If presented with three empty stalls, men:

Go left 28 percent of the time.
Go straight ahead 40 percent of the time.
Go to the right 32 percent of the time.
Presented with that same trio, women:

Go left 34 percent of the time.
Go straight ahead 29 percent of the time.
Go to the right 37 percent of the time.
But when the left stall is occupied, men:

Now head to the far right 73 percent of the time
Women, under the same circumstance:

Also move the far right 65 percent of the time
Given a line of identical options, people “reliably prefer the middle one.” The problem is stalls or urinals in a line are rarely truly identical, and men tend to opt for whatever’s closest to the door, while women gravitate to those farther from it.



HOW PEOPLE PEE
Men treat other men like objects. According to Erving Goffman’s seminal 1963 Behavior in Public Places, running into a friend in the bathroom often causes buddies to pay each other civil inattention — “enough visual notice to demonstrate that one appreciates that the other is present … while at the next moment withdrawing one’s attention from him so as to express that he does not constitute a target of special curiosity or design” — but running into them at the urinal dictates nonperson treatment, or pretending your friend’s part of the surroundings, an object “not worthy of a glance.” (Goffman said that talking is permitted as long as it’s done like you’re addressing the wall or no one in particular.)

Men also must abide by tons of unwritten rules. One academic codified the etiquette this way: “Do not stand directly next to another man at another urinal.” “Do not look at another user during urination, and, if possible, keep conversation to an absolute minimum.” “If you shake it more than twice, you’re playing with it.”

Men get pee-formance anxiety; women, not so much. There are two social phobias men have at a much higher rate than women: returning something to the store, and peeing in a public bathroom. And the closer men are to another person, the longer it takes them to get the flow going: In one study, the authors monitored a row of three urinals and clocked an average of 4.9 seconds if the subject was all alone, 6.2 if there was a one-urinal buffer, and 8.4 at close range.

A bull’s-eye can help reduce splatter. Putting a fly decal on the urinal can reduce spillage by as much as 80 percent.

Territorial men like to spit into the urinal before peeing. “It’s a way to appear stronger and mark your space,” says Boise State sociologist Robert McCarl. “Males are more concerned about turf than women are. You get a group of males together, and there is a lot of posturing going on.”

Women are more likely to duck into the men’s room than vice versa. But only because their lines are longer.



HOW PEOPLE BEHAVE IN BATHROOM STALLS
Stalls become a temporary hideout. According to a classic paper about bathroom rituals, bathroomgoers “may lay claim to any unoccupied stall in the bathroom,” but “once such a claim is laid, once the door to the stall is closed, it is transformed into the occupying individual’s private, albeit temporary, retreat.” Talking across stalls is a definite no-no — unless you’re female, in which case, according to these authors, it acts as a confessional in a sacred place.

Nobody likes an audience while defecating. In the above study, researchers never managed to observe a person pooping in an unenclosed toilet (but in some parts of the world, women don’t have much choice).

On average, women spend twice as long as men do on the toilet. That’s according to toilet expert Chuck Gerba; another study found women outlast men by an average of 61.5 seconds.

But women really don’t like sitting on the toilet. Only 2 percent of women say they sit directly on the toilet seat in public restrooms; 85 percent hover, or “crouch,” as the paper put it.

People like to do some business while they’re doing their business. Seventy-five percent of people use their phones in the bathroom; 63 percent have answered a call, 41 percent have initiated a call, and 10 percent have “made an online purchase.” As a result, as many as one in six cell phones might be contaminated by poo. Which calls to mind a related factoid: that 8 percent of people also admit they’ve eaten in the bathroom.

They do it differently in Europe. Stall architecture varies from culture to culture, according to Cornell architecture professor Alexander Kira: European water closets are fully enclosed, while the standard design for American stalls is two five-foot walls and a door that start a foot from the ground.  



THE MANY — WELL, NOT THAT MANY — SUBJECTS OF BATHROOM GRAFFITI
It’s mostly raunchy, at least in men’s rooms. Alfred Kinsey found that 86 percent of inscriptions in men’s bathrooms were erotic in nature, compared to just 25 percent in women’s bathrooms. A later study showed that the sexual revolution hadn’t made women’s graffiti any smuttier. The bulk of what’s in men’s bathrooms (75 percent) is also homosexual in nature. In addition, men compose graffiti that’s more likely to proposition readers, more likely to be a stand-alone doodle, and more likely to contain the artist’s initials. Females compose graffiti that’s more romantic, more interactive, but also way more likely to insult rivals. And when they do write insulting graffiti, they focus on physical appearance and infidelity.

There’s a virtuous side to bathroom graffiti, too, though.Sometimes the scribbling serves a nobler purpose, says one study: soliciting advice, encouraging and consoling others, and calling male dominance into question.



HOW PEOPLE USE TOILET PAPER
Women use way more TP than men. They use an average of seven toilet-paper squares per visit, and men use two, according to Chuck Gerba.

Folders outnumber crumplers. Nearly twice as many people fold toilet paper than crumple it, although being young, spending longer in the bathroom, and having two X chromosomes all increase your likelihood of crumpling.

Over-hangers outnumber under-hangers. Cottonelle famously found that 72% hang the toilet paper roll so the free end comes down over the top, while 28% hang it so it dangles from the bottom. In another study, 68% of respondents preferred TP to hang over, while 32% preferred bottom-hanging. Also, high-earners ($50,000-plus, in 1989 dollars) preferred over (60%), while 73% of people making less than $20,000 preferred under. (Asked what this means, one author said, “I don’t know, but it’s sure interesting.”)

With two-roll dispensers — the industry standard — both rolls often go empty at about the same time. That’s because, according to one mathematician, humanity is divided just about evenly between what he calls big-choosers and little-choosers. Big-choosers always take toilet paper from the larger roll; little-choosers always do the opposite.



BATHROOM CLEANLINESS — AND HOW PEOPLE COPE WITH ITS ABSENCE
There’s a real (and real gross) catch-22 to hand-washing. Using the soap from dispensers is a terrible idea, since a quarter of them are so laden with fecal and coliform bacteria that your hands could end up filthier than before you washed them. A British public-radio exposé on drug use found traces of cocaine on 92 percent of baby-changing stations. And cleanliness is important, but not that important: Twenty-nine percent of respondents to one survey said they’d never go back to a restaurant with unsanitary bathrooms, and the percentage of never-returns increases with age. Twenty percent of 18- to 34-year-olds, but 33 percent of people 35 and older.

When it comes to bathrooms, people define unclean in many different ways. And not necessarily by the amount of filth: Eighty-four percent say a bathroom is gross if a dispenser is out of toilet paper, and 76 percent will go there if the soap is empty. In 2012, Beijing passed a two-fly rule for public toilets: Any more than two per fixture, city officials advised, is unacceptable.



HAND-WASHING AND HYGIENE
Women wash a lot more than men do. Though male minorities wash as much as white women.

Signs reminding people to wash work for women, but not men. At least according to one study in which the percentage of females who washed their hands jumped from 61% to 97% as a result of signage, while signs were associated in a drop among men, from 37% to 35%.

Everyone lies about hand-washing. Men and women alike overstate how often they wash their hands, though according to one survey, only 56 percent of us even bother claiming to wash every time. Another study discovered that a mere 32 percent of food-handlers wash their hands, even though it’s required.

And when people do wash their hands, they aren’t very good at it. Only 5 percent of people do it thoroughly enough to kill germs, though this varies by location: 97 in 100 people at Toronto International Airport washed after using the bathroom, while at JFK, it was 63 in 100.

But, being germ freaks, people at least minimize hand use in the bathroom. According to a survey by a bathroom fixtures company, 64 percent of Americans flush public toilets with their feet, 60 percent open the door handle with toilet paper, 48 percent shut the door with their butt, and 39 percent use elbows whenever possible to avoid hand contact.

Paper towels are actually the most hygienic option for drying hands. Research shows an unfortunate side effect of hand dryers is that they blast bacteria everywhere. In one experiment, bacteria counts in the air were 27 times higher near hand dryers than they were by paper-towel dispensers, and high-powered jet dryers made things four and a half times worse than normal dryers.




Doctors Stumped After Ebola Survivor’s Eye Changed Colors


Ebola may stick around longer in survivors than researchers previously believed, and it may even cause eyes to change color, according to a case study released Thursday.

Dr. Ian Crozier, who contracted the virus while working as a World Health Organization volunteer at a treatment center in Kenema, Sierra Leone, underwent an intensive struggle with the disease after being transferred to Emory University Hospital in Atlanta. Less than two months after he was released in October, the New York Times reports, based on the study in the New England Journal of Medicine, Dr. Crozier was experiencing vision issues and pain in his left eye. Test results would later show that although Crozier’s blood had been declared Ebola-free, his eye was still full of the virus. Not only that, but the iris turned from blue to green.

“It felt almost personal that the virus could be in my eye without me knowing it,” he said, adding that the color change felt “like an assault.” Dr. Crozier’s sight and eye color later returned, mystifying doctors who had been helping treat his eye inflammation called uveitis, but his case shows researchers there is still much to learn about the deadly virus.



Saturday, January 17, 2015

5 Genius Ways to Use Almonds


In a previous post I listed almonds as one of six foods I eat every day. I adore them, and aside from being delicious and filling, research on the health and weight-loss benefits of these gems just keeps piling up. A new Penn State study concluded that swapping a carb-y snack for an ounce and a half of almonds (about 33 whole nuts) helped lower “bad” LDL cholesterol, as well as reduce both belly and leg fat (impressive!).

While it’s super easy to eat them “as is” (think: adding them to yogurt or sprinkling them on a salad), there are plenty of other ways to incorporate almonds into meals and snacks. Here are five of my favorite simple, healthy combinations.

In smoothies
If you have a powerful blender you can use whole almonds, but almond butter easily whips into any smoothie. In addition to adding nutrients, including vitamins, minerals, antioxidants, and bonus protein, the good-for-you fat in almonds boosts the absorption of antioxidants from the produce in your drink. I have dozens of favorite blends, but one of my go-tos lately is a cherry-chocolate-almond combo made with: a cup of frozen cherries, handful of fresh spinach, half a cup each of almond milk and water, tablespoon of almond butter, scoop of pea protein powder, tablespoon of organic non-alkalized cocoa, half teaspoon of vanilla extract, and dash of cinnamon. Heavenly.

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As a crust for lean protein
Rather than breading proteins before cooking, you can use almonds as a crust. For a super simple version, just toss crushed almonds or almond flour (sometimes called almond meal) with herbs of your choice, brush your protein with Dijon mustard or dip into a lightly beaten egg, press with the almond mixture, and bake (400° F for 8-10 minutes is about right for white fish). Serve over a bed of steamed greens with a small portion of whole food starch, like roasted fingerling potatoes. Delish!

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As a crumble topping
After warming either fresh of frozen fruit on the stove top, I cover it with a crumble made from two tablespoons of almond butter mixed with a quarter cup of raw or toasted rolled oats, seasoned with either pumpkin or apple pie spice. (It’s a little messy, but the easiest way to make it uniform is to get right in there with your fingers rather than trying to use utensils.) It’s ridiculously good on any of your favorite fruits, such as a freshly sliced apple or pear sautéed in a little water and lemon juice, warmed frozen berries or cherries, or a slightly mashed mini banana.

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In a sauce
I had a blast creating more than 100 new recipes for my upcoming book Slim Down Now ($20, amazon.com), and one of my favorites includes a sauce I make from almond butter, thinned with organic low-sodium vegetable broth, and seasoned with fresh grated ginger, garlic, turmeric, and crushed red pepper. It’s awesome paired with a generous portion of steamed or sautéed veggies, a lean protein (like shrimp or black-eyed peas), and a small portion of a healthy starch such as gluten-free buckwheat soba noodles or brown rice. Seems decadent, but this healthy dish will leave you simultaneously feeling light, energized, and satisfied.

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Added to savory dishes
I add chopped, sliced, or slivered almonds to hot dishes including stir frys, grains like wild rice and quinoa, cooked veggies (who doesn’t love green bean almondine), and even soups like squash, lentil, or tomato. Finely chopped almonds also add flavor and texture to chilled vegetable, grain, bean, or fruit dishes, like vinegar-based slaw, and cold ginger broccoli, three bean, or seasonal fruit salads. Like a great pair of jeans, almonds go with just about everything!