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  • 10 Simple Swaps to Make Your Home More Sustainable

    10 Simple Swaps to Make Your Home More Sustainable

    10 Simple Swaps to Make Your Home More Sustainable

    As concerns about climate change and environmental degradation continue to grow, making our homes more sustainable is becoming an increasingly important priority. Making a few simple swaps in your daily routine can have a significant impact on the environment, without sacrificing style or comfort. In this article, we’ll explore 10 easy-to-implement changes that can transform your home into a more eco-friendly oasis.

    Swap 1: Trade Paper Towels for Reusable Cloths

    disposable paper towels are a habit for many of us, but using them contributes to millions of tons of waste each year. Opt for a set of 6-8 reusable cloths, which can be washed and used multiple times. This small change alone can save 12-16 rolls of paper towels from being used each month.

    Swap 2: Ditch Single-Use Plastic Bags for Reusable Totes

    Single-use plastic bags may seem convenient, but they’re a major contributor to pollution. Swapping them for reusable totes made from natural fibers like cotton or jute reduces the staggering 100 billion plastic bags used worldwide each year. Carry your groceries, luggage, or beach essentials with ease using a sturdy, eco-friendly tote.

    Swap 3: Switch to Cleaning Products with Natural Ingredients

    Traditional cleaning products often contain harsh chemicals and toxins that harm the environment and our health. Look for products with natural ingredients like soap, baking soda, and essential oils. Not only will you avoid chemicals, but you’ll also reap the benefits of a chemical-free home. Choose from a variety of eco-friendly cleaning products or create your own natural cleaning solutions.

    Swap 4: Replace Regular Light Bulbs with Energy-Efficient LEDs

    Incandescent light bulbs consume more energy than necessary, contributing to a significant increase in your utility bill. Swap your regular bulbs for energy-efficient LEDs, which use up to 90% less energy and last significantly longer. A simple and cost-effective way to reduce your carbon footprint.

    Swap 5: Ditch Single-Use Water Bottles for a Reusable Stainless Steel Option

    Single-use water bottles are a waste management nightmare, with millions of plastic bottles ending up in landfills and oceans each year. Invest in a stainless steel water bottle that can withstand high temperatures and be used for years to come. Refill it at a water fountain or filtered water source to reduce your plastic use.

    Swap 6: Opt for Bamboo Toothbrushes and Replace them Regularly

    Traditional toothbrushes contribute to the staggering 50 million plastic toothbrushes thrown away each year. Bamboo toothbrushes are biodegradable, compostable, and more effective at removing plaque and reducing gum recession. Replace your toothbrush every 3-4 months or sooner if the bristles become worn.

    Swap 7: Choose Reusable Canvas Bags for Carry-On Items

    Carry-on items like shoes, clothes, or accessories often come in throwaway plastic bags. Opt for sturdy, reusable canvas bags that can be easily packed and unpacked without compromising on style. Perfect for travel or daily commutes.

    Swap 8: Replace Paper Straws with Reusable Metal or Glass Options

    Paper straws, once the new eco-friendly alternative, soon became a single-use plastic trap. Go for metal or glass straws that can be cleaned and used multiple times. No more plastic straws, just a cleaner conscience!

    Swap 9: Use a Mosquito Repellent with Natural Ingredients

    Traditional DEET-based repellents can be harsh on skin and harsh on the environment. Opt for natural ingredients like citronella, lemongrass, or soybean oil for an effective and gentle mosquito repellent.

    Swap 10: Upgrade to A Low-Wattage Hair Dryer

    Hair dryers consume a significant amount of energy, especially if used excessively. Upgrade to a low-wattage option that not only reduces your energy bill but also protects the environment from unnecessary pollution.

    Conclusion

    Implementing these 10 simple swaps can have a profound impact on the environment, without requiring a complete overhaul of your daily routine. From ditching single-use plastics to switching to energy-efficient light bulbs, every little change counts. Remember, making your home more sustainable is not only good for the planet but also for your wallet and overall well-being.

    Frequently Asked Questions:

    • Q: How much money can I save by making these simple swaps?
      A: Depending on the specific changes, you can save money on energy bills, reduce waste disposal costs, and even cut your household expenses.

    • Q: Are these swaps just for environmentally conscious individuals, or can anyone benefit?
      A: Absolutely anyone can benefit from these simple swaps, regardless of their environmental awareness. They’re a great way to reduce your ecological footprint while also saving money and improving your lifestyle.

    • Q: Are there any specific tips for creating my own natural cleaning solutions?
      A: Yes! Combine baking soda, soap, and essential oils to create a powerful and eco-friendly cleaning solution. You can also experiment with different ingredients like lemon juice, vinegar, and coconut oil for various cleaning tasks.

    • Q: Can I reuse my old plastic bags or containers for other purposes?
      A: Yes! Repurpose old plastic bags, containers, or bottles for use as pet bedding, gardening pots, or storage vessels before letting them find their way to a landfill.

    • Q: How do I start making these changes in my daily routine?
      A: Begin by addressing one swap at a time. Choose the first swap that resonates with you the most and gradually work your way through the list. Make it a habit, and before you know it, your home will be a haven for sustainability.

  • Blended diets & tube feeding

    Blended diets & tube feeding


    Blended tube feeding (BTF) is gaining traction as a personalised approach to enteral nutrition, but what does the evidence say? In this episode, leading expert dietitian Lina Breik unpacks BTF—how it compares to commercial formulas, key considerations for implementation, and common misconceptions. She explores hospital policies, funding barriers, and best practices for ensuring safety and nutritional adequacy. Lina also shares top resources and advice for dietitians navigating this evolving space. If you’re supporting patients on BTF or simply curious about its role in clinical care, this episode is packed with insights. Tune in now!

    Hosted by Rebecca Sparrowhawk

    Biography

    Lina Breik is an Advanced Accredited Practising Dietitian and leading expert in hospital-to-home tube feeding. As the the Founding Lead at Tube Dietitian, Lina is on a mission to seamlessly bridge the gap between hospital care and home life, by empowering patients and carers to manage tube feeding confidently at home. Her dedication to this cause is evident in her ongoing pursuit of a PhD that investigates the challenges and experiences of adults living with feeding tubes. 

     

     

    In this episode, we discuss:

    • What is Blended Tube Feeding (BTF) and the beneficial role it has in nutritional management
    • Key considerations for safe and practical implementation
    • The various challenges and obstacles you may face implementing and managing BTF
    • Common misconceptions and evidence-based insights
    • Available resources and expert advice to support you working in this area.

     

    Additional resources

     

    Connect with Lina at [email protected] or on LinkedIn

    Click here to learn more about Lina’s new book Home Tube Feeding, A mini casebook

    For further reading referenced throughout the podcast:

     

    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.


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  • What You Need to Know

    What You Need to Know

    Getting a tattoo can be a painful experience, leading many to seek out tattoo numbing creams for relief. However, concerns about the safety and effectiveness of these products often arise. Understanding the difference between FDA approval and OTC Monograph compliance is crucial for consumers. Additionally, knowing which ingredients to look for and how to use these creams safely can help ensure a more comfortable tattooing process.

    FDA Approval vs. OTC Monograph Compliance

    The U.S. Food and Drug Administration (FDA) plays a significant role in ensuring the safety and efficacy of medical products. However, not all over-the-counter (OTC) products are directly “FDA-approved.” Instead, many fall under the OTC Monograph system, which acts as a kind of pre-approved recipe book for OTC drugs. Products that comply with an OTC Monograph do not require individual FDA approval but must adhere strictly to established guidelines for active ingredients, dosages, labeling, and usage instructions.

    On the other hand, FDA approval involves a more rigorous process, including clinical trials and a comprehensive review of safety and effectiveness. While this offers a higher level of assurance, OTC Monograph compliance still indicates that a product meets recognized safety standards for its category.

    Tattoo Numbing Creams Compliant with OTC Monograph

    Several tattoo numbing creams comply with the OTC Monograph, making them safer choices for consumers. Adellina Tattoo Numbing Cream tops the list, known for its effective pain relief during tattoo sessions. Other notable products include Hush Gel and Numb Master, which also adhere to the established guidelines. These creams typically contain active ingredients like lidocaine, which is recognized under the OTC Monograph for its local anesthetic effects.

    Key Ingredients for Effective Numbing

    The effectiveness of a tattoo numbing cream largely depends on its active ingredients. Commonly used components include:

    • Lidocaine (4-5%): A topical anesthetic that blocks nerve signals in the skin, reducing pain and discomfort. It is the most prevalent ingredient in OTC-compliant numbing creams due to its fast-acting and reliable effects.
    • Benzocaine: Another anesthetic that provides surface-level numbing, often used in combination with lidocaine for enhanced efficacy.
    • Tetracaine: Known for its longer-lasting effects, this ingredient is sometimes included to extend the duration of numbness.
    • Epinephrine: Occasionally added to constrict blood vessels, reducing bleeding and prolonging the numbing effect.

    These ingredients work by inhibiting sodium channels in nerve endings, preventing pain signals from reaching the brain. For the best results, a cream containing a combination of these components is recommended.

    Safety Tips and Considerations

    Using tattoo numbing creams comes with certain precautions. Here are some key tips:

    1. Patch Test: Apply a small amount on your skin 24 hours before your tattoo session to check for any adverse reactions.
    2. Follow Instructions: Always adhere to the manufacturer’s guidelines regarding application time and dosage. Excessive use can cause serious side effects, including heart irregularities and seizures.
    3. Avoid Broken Skin: Do not apply numbing cream to damaged or inflamed skin, as this can increase absorption and risk of toxicity.
    4. Consult Your Tattoo Artist: Some tattoo artists may prefer not to use numbing creams as they can affect skin texture. Discuss this in advance.

    Choosing the Right Numbing Cream

    When selecting a tattoo numbing cream, consider the following tips:

    • Check Active Ingredients: Opt for creams with at least 4% lidocaine for effective pain relief.
    • Look for OTC Compliance: Products that comply with the OTC Monograph offer a safer choice.
    • Read Reviews: User reviews can provide insight into a product’s real-world effectiveness.
    • Expiration Date: Ensure the product is within its expiry date for maximum effectiveness.

    In conclusion, while tattoo numbing creams can offer significant relief, understanding their safety, effectiveness, and proper use is crucial. By choosing OTC Monograph-compliant products like Adellina Tattoo Numbing Cream and following safety guidelines, you can make your tattoo experience more comfortable and worry-free.

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  • The High-Intensity Stress Reaction: How Stress Can Sabotage Your Fitness Goals

    The High-Intensity Stress Reaction: How Stress Can Sabotage Your Fitness Goals

    The High-Intensity Stress Reaction: How Stress Can Sabotage Your Fitness Goals

    When it comes to achieving our fitness goals, we often focus on the physical aspects of exercise and nutrition. We spend hours in the gym, meticulously planning our meals, and monitoring our progress with carefully crafted journals and spreadsheets. However, there is a crucial piece missing from this equation: stress. High-intensity stress can have a profound impact on our bodies, making it increasingly difficult to reach our fitness objectives. In this article, we’ll delve into the world of high-intensity stress response, exploring how it can sabotage our fitness goals and provide practical tips on how to mitigate its effects.

    The High-Intensity Stress Response: What is It?

    The high-intensity stress response, also known as the HPA axis, is a natural response to acute stressors, such as public speaking, job interviews, or even traffic jams. When we encounter a perceived threat, our bodies release a cocktail of hormones, including cortisol, adrenaline, and the glucagon-like peptide (GLP). This hormonal storm causes our heart rate to increase, blood pressure to rise, and respiratory rate to quicken, preparing the body for the "fight or flight" response.

    The Conundrum: How Stress Can Disrupt Fitness Goals

    While the high-intensity stress response is essential for short-term survival, chronically elevated levels of stress can have detrimental effects on our bodies. When we’re consistently under pressure, our bodies begin to sabotage our fitness goals in several ways:

    1. Muscle Breakdown: Chronically elevated cortisol levels lead to increased protein breakdown, causing our muscles to atrophy. This makes it challenging to build and maintain muscle mass, a crucial aspect of fitness.

    2. Glycogen Depletion: Elevated cortisol levels also deplete our glycogen stores, leaving our energy reserves depleted and our ability to perform intense workouts hindered.

    3. Hormonal Imbalance: The HPA axis can disrupt the natural balance of hormones, leading to decreased testosterone and human growth hormone (HGH) production. This hormonal imbalance can slow down the growth and repair of our muscles.

    4. Inflammation and Recovery: Chronic stress can lead to increased inflammation, making it more challenging for our bodies to recover from intense workouts. This hinders our ability to adapt to new exercises and stresses, impeding progress towards our fitness goals.

    5. Mood and Motivation: High levels of stress can also impact our mental well-being, leading to decreased motivation, anxiety, and frustration. This can result in a vicious cycle of self-sabotage, making it difficult to maintain a consistent fitness routine.

    Practical Tips to Mitigate the Effects of High-Intensity Stress on Fitness Goals

    While it’s essential to acknowledge the potential risks of high-intensity stress on our fitness goals, there are several strategies to help mitigate these effects:

    1. Practices Stress-Reducing Techniques: Regularly engage in mindfulness exercises, meditation, or yoga to reduce stress levels and promote relaxation.

    2. Prioritize Sleep: Ensure you’re getting 7-9 hours of sleep per night to help regulate your HPA axis and reduce cortisol levels.

    3. Incorporate Stress-Reducing Foods: Focus on consuming stress-reducing foods, such as omega-3 rich fatty fish, complex carbohydrates, and lean lean protein sources.

    4. Schedule Downtime: Build time into your schedule for relaxation and leisure activities to help manage stress.

    5. Gradually Introduce New Workouts: Avoid sudden changes in your workout routine, gradually introducing new exercises to allow your body to adapt to the demands placed upon it.

    6. Cultivate a Support Network: Surround yourself with people who encourage and support you, helping to reduce feelings of isolation and anxiety.

    7. Schedule Regular Self-Care: Make time for activities that bring you joy, relaxation, and a sense of accomplishment, helping to reduce overall stress levels.

    Conclusion

    The high-intensity stress response is a natural and necessary response to acute stressors. However, chronically elevated levels of stress can have devastating effects on our fitness goals. By understanding the ways in which high-intensity stress can sabotage our efforts, we can take steps to mitigate these effects and cultivate a healthier, more balanced lifestyle. By incorporating stress-reducing techniques, prioritizing sleep, and scheduling downtime, we can optimize our bodies for fitness and well-being.

    FAQs

    Q: How can I manage my stress levels in the short term?
    A: Engage in deep breathing exercises, try progressive muscle relaxation, or practice visualization techniques to help manage stress in the short term.

    Q: Can high-intensity stress be beneficial for fitness goals?
    A: Yes, a moderate level of stress can actually enhance our bodies’ response to exercise. However, chronically elevated levels of stress can have negative effects on our fitness goals.

    Q: Can I still achieve my fitness goals if I experience high-intensity stress?
    A: Yes, while high-intensity stress can be challenging, it’s not impossible to achieve fitness goals. Focus on making gradual changes, prioritizing sleep, and incorporating stress-reducing activities to help mitigate the effects of high-intensity stress.

    the-high-intensity-stress-reaction-how-stress-can-sabotage-your-fitness-goals

  • Trump Applauds 13-Year-Old Cancer Survivor After Slashing Funding for Pediatric Cancer Research

    Trump Applauds 13-Year-Old Cancer Survivor After Slashing Funding for Pediatric Cancer Research

    President Donald Trump honored and applauded a young cancer survivor during his recent joint address to Congress despite his numerous attempts to cut funding for healthcare, including pediatric cancer research.

    DJ Daniel, 13, was introduced to the audience by the 47th president on Tuesday night, receiving a standing ovation from the crowd.

    “Joining us in the gallery tonight is a young man who truly loves our police,” Trump announced. “His name is DJ Daniel is 13 years old, and he has always dreamed of becoming a police officer. But in 2018, DJ was diagnosed with brain cancer. The doctors gave him five months at most to live. That was more than six years ago.”

    Daniel and his father have been trying to actualize Daniel’s dream of becoming a real police officer, Trump explained. Since they began, the child has become an honorary member of local police departments, reported ABC News.

    “Tonight, DJ, we’re going to do you the biggest honor of them all,” Trump said. “I am asking our new Secret Service Director, Sean Curran, to officially make you an agent of the United States.”

    Last month, the Trump administration attempted to enact cuts worth $4 billion for funding towards cancer research at universities, cancer centers and hospitals. He attempted to impose a policy under which indirect costs for research grants distributed by the National Institutes of Health (NIH) would be capped at 15 percent.

    Universities and research centers responded to this initiative with a lawsuit claiming that cutting this funding represented “flagrantly unlawful action” and “will devastate medical research at America’s universities.” US District Court Judge Angel Kelley ordered the administration to hold off on the cuts.

    “Once again, President Trump and Elon Musk are acting in direct violation of the law. In this case, they are causing irreparable damage to ongoing research to develop cures and treatments for cancer, Alzheimer’s disease and related dementias, ALS, Diabetes, Mental Health disorders, opioid abuse, genetic diseases, rare diseases, and other diseases and conditions affecting American families,” said Education Subcommittee Ranking Member Rosa DeLauro. “The Trump Administration is attempting to steal critical funds promised to scientific research institutions funded by the NIH, despite an explicit legal prohibition against this action.”

    “The reduction in research and care funding is a devastating setback for the pediatric cancer community, one that threatens all the progress we’ve made. This unfortunate turn of events only reinforces the urgent need for us to continue advancing care, supporting cutting-edge research, and improving conditions for pediatric cancer patients and their families,” Danielle Fragalla, the Chief Executive Officer of Pediatric Cancer Research Foundation, said.

    “At the Pediatric Cancer Research Foundation, our work has never been more critical. Through our institutional priorities—Powering Research, Equitable Care, and Survivorship & Mental Health—we are committed to driving innovating solutions that not only improve outcomes but also ensure that every child and family has access to the support they need.”

    Originally published by Latin Times.

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  • Jacked After 40

    Jacked After 40

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  • 5 Ways to Make Exercise Less Boring

    5 Ways to Make Exercise Less Boring

    Exercise feels monotonous and boring, and it’s the last thing I want to do with my free time.

    Sound familiar? Believe us, you’re not alone if you feel this way. It’s hard to drum up motivation when you think something is boring. Nobody wants to spend their free time doing monotonous and tedious tasks! So, how can we make movement less tedious and more enjoyable—something you look forward to?

    Savoring is a psychological tool that can help with changing our perspective. Let’s unpack this to transform “Exercise is boring” into “I’m motivated to do this!”

    How to Make Exercise Enjoyable

    Exercise can often feel more like a “should” than a want. You know it’s good for you in the long term, but you don’t want to invest the time right now. Temptation bundling is pairing something that has delayed rewards (exercise, in this case) with something that is pleasurable in the short term. In a large research study with over 6,000 participants, when subjects were told to pair their session with a pleasurable audiobook they only listened to when they exercised, it boosted their likelihood of doing a weekly workout by 10–14%. Why? When you temptation bundle exercise, it’s instantly less boring and more gratifying.

    Being with friends can turn into a pickleball meetup. Your love for coffee can turn into a walk to the local café to grab a cup. Stretching your hips or being active in the garden can pair nicely with listening to your favorite podcast. To shift your perspective on exercise monotony, think about the type of exercise you’re trying to motivate yourself to do, then come up with some fun, enjoyable activities you can do or environments you can create at the same time. You can try some of these ideas:

    • Take a walk at the farmers’ market.
    • Call your sister while walking.
    • Watch your favorite show at the gym (and only at the gym!).
    • Wear your most comfy exercise clothes while you move.
    • Bike along the prettiest streets.
    • Book a class with your favorite instructor.

    I (Diana) temptation bundle by stretching while watching our favorite family show, The Amazing Race. Teams are racing around the world, and I send my foot around in circles, or take a figure four stretch to work on my hips, or practice doing headstands with my kids. My body thanks me for it, and it feels better to move while watching people sprint to the finish line.

    With temptation bundling, it’s pretty simple: to make your movement less monotonous, pair it with something else you love.

    I (Katy) love rocking out to music, but between work and family time, I struggle to find time to blast what I want to hear. So for me, heading out for a walk is just as much about a chance to listen to music uninterrupted as it is the exercise of taking a walk. Looking forward to picking out my own music is often what motivates me at the end of the day.

    With temptation bundling, it’s pretty simple: to make your movement less monotonous, pair it with something else you love. And be present while you do it (don’t worry, we’re about to teach you how!).

    How to Savor Exercise

    You can make movement less boring by bringing awareness to the full experience of moving your body…and savoring it. Savoring is the act of intentionally paying attention to, appreciating, and enhancing the positive aspects of an experience. When you savor your experience, it increases your positive emotions, helps with stress reduction, and can turn even the most mundane experiences into pleasurable ones.

    The key here is to be fully present with pleasurable aspects of what you are doing—flexibly shining your attention spotlight on the good stuff. This doesn’t mean ignoring discomfort; it’s more about attentional shift—which involves perspective-taking and being present. You get to choose where you place your attention.

    Try this right now: 

    1. Let your chin drop toward your chest, then gently bring your right ear toward your right shoulder, then slowly take your left ear to your left shoulder. 
    2. Notice: Where is the movement restricted? Where is it easy? 
    3. Linger on the spots that could use a little extra love. Breathe into and around the areas that are tight and relax your shoulders. Close your eyes and luxuriate in the chance to rest your mind as you roll. 
    4. Have gratitude for this moment to be with your body. Even the most monotonous things can become interesting when you are present for them and savor them.

    There are five ways to savor an experience, according to Erika Miyakawa, a Japanese psychologist who researches savoring: thanksgiving, basking, marveling, luxuriating, and knowing. They all involve being fully present with your experience. Let’s explore how you can apply each of these to your movement or exercise.

    5 Ways to Savor

    Pick a physical activity that you usually find tedious or repetitive (for me, Diana, this is walking in circles around the airport while waiting to board, or waiting during my son’s baseball practice while he’s doing drills). Now try to apply each of these types of savoring to it. Notice how it changes your experience.

    1. Thanksgiving: Appreciate the opportunity to move your body. Feel gratitude for this chance to move. Appreciate the place, people, and activities you get to engage with by moving your body.
    2. Basking: Take in feelings of pride at growing stronger in your body with movement. Feel the accomplishment of living out your values, finishing a challenging workout, or meeting movement goals.
    3. Marveling: Let yourself feel awe through movement. Be amazed by the beauty of nature, surprising sights, and the capabilities of your human body.
    4. Luxuriating: Enjoy the physical and sensory pleasures of movement. Enjoy the good feeling of stretching your muscles, the release of tension and stress, the flow of your body, or the creativity of movement.
    5. Knowing: Savor the wisdom that comes through moving your body—the knowledge you gain from interacting with new places, fresh faces, experiences, and challenges, or the knowledge gained by learning about yourself and your capacities.

    The next time you find exercise a drag, dear reader, try this savoring skill and focus your attention on the positive aspects of movement. The most important factor is being fully present—shifting your attention to here and now, and the good that can come with moving your body.

    Rethinking Movement: Make It Playful

    Exercise often has to be slotted into our free time, where it’s competing with all the other things we enjoy doing. For many, exercise can feel like a chore: boring! Counting reps or laps, monitoring intensity, and paying attention to other metrics is the opposite of play, and when it comes to motivating ourselves to pick movement, we might need to boost the fun factor.

    Think about the physical activities you loved as a kid, back before you thought about them being good for you and instead just thought they were fun.

    Any movement can become playful—play has more to do with your attitude than the specific activity—and playful activities can be easier to stick to. Sports and physical games, like pickleball and Kubb (a backyard throwing game) count, but it’s also playful to get a weighted hoop going around your midsection for fifteen minutes while you’re standing in the living room. Reroute your daily walk past a playground, where you can go across the monkey bars, ride the slide, and hop on the swings to challenge your vestibular/balance system. Put on your favorite dance music and boogie. I (Diana) keep a big open space in our living room solely for the purpose of fun movement. Over the years we’ve played balloon volleyball and Twister, and made forts together there. Open spaces are great invitations for the whole family to move.

    Think about the physical activities you loved as a kid, back before you thought about them being good for you and instead just thought they were fun. For me (Katy), some playful activities were “being a mermaid” in the pool for hours, riding bikes with my sister around our neighborhood until dark, and hitting tennis balls against the side of the house by myself. When you’re looking to add movement, there’s no need to pick from a list of activities you find boring. Find exercise that closely resembles your “play” list so it’s easier to choose.

    This excerpt is from Diana Hill and Katy Bowman’s forthcoming book I Know I Should Exercise, But…: 44 Reasons We Don’t Move and How to Get Over Them (Uphill Books, March 2025) and is reprinted with permission from the publisher.



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  • The Ultimate Guide to Zero Waste Living

    The Ultimate Guide to Zero Waste Living

    The Ultimate Guide to Zero Waste Living

    Introduction

    In today’s fast-paced world, waste has become an inevitable part of our daily lives. From packaging and single-use plastics to disposable goods and excess consumption, it’s easy to get caught in the cycle of waste. However, the environmental, social, and economic impacts of waste can be devastating. As consumers, we have the power to make a change and adopt a zero-waste lifestyle. In this guide, we’ll explore the concepts, strategies, and practical tips to help you transition to a zero-waste living.

    Understanding Zero Waste

    Zero-waste living is not about achieving perfection but rather making conscious choices to reduce waste in all aspects of your life. It’s about adopting a minimalist lifestyle, reducing consumption, and promoting sustainability. Zero-waste living is not just about recycling and composting but also about changing our mindset and thinking about the impact of our actions on the environment.

    Benefits of Zero Waste Living

    Adopting a zero-waste lifestyle can have numerous benefits, including:

    • Reduced carbon footprint and environmental impact

    • Saved money and reduced financial waste

    • Increased awareness and accountability for your consumption habits

    • Improved health and well-being due to reduced exposure to toxins

    • Stronger community connections and social connections

    Practical Tips for Zero Waste Living

    1. Reduce Your Footprint:

      • Assess your lifestyle and identify areas where you can reduce waste

      • Shop second-hand and reuse items instead of buying new

      • Avoid single-use plastics and opt for reusable alternatives

      • Choose products with minimal packaging or those packaged in biodegradable materials

    2. Practice the 4 Rs:

      • Refuse single-use plastics, straws, and water bottles

      • Reduce your consumption and only purchase what you need

      • Reuse items like bags, containers, and containers

      • Recycle and compost as much as possible

    3. Get Creative with Reuse:

      • Upcycle old items to create new products

      • Repurpose jars, bags, and containers for storage

      • Use cloth napkins, towels, and dishtowels instead of paper products

    4. Swap, Share, and Borrow:

      • Share items with friends and family instead of buying duplicates

      • Borrow items instead of purchasing new

      • Participate in clothing swaps and exchanges

    5. Plan and Prepare:

      • Meal plan and prepare meals in bulk to reduce food waste

      • Plan your shopping trips and avoid impulse purchases

      • Use a zero-waste shopping list to stay on track

    Zero Waste in the Home

    1. Zero-Waste Kitchen:

      • Switch to a menstrual cup and reusable products

      • Use rags and cloth pads instead of disposable alternatives

      • Compost food waste and yard trimmings

    2. Zero-Waste Bathroom:

      • Use a reusable water bottle and refill

      • Avoid single-use soap, shampoo, and toothpaste

      • Use a menstrual cup and reusable products

    3. Zero-Waste Laundry:

      • Choose laundry detergents with minimal packaging

      • Use a reusable laundry bag and soap nuts for cleaning

      • Avoid fabric softener and dryer sheets

    Zero Waste in Daily Life

    1. Zero-Waste Travel:

      • Bring a reusable water bottle and coffee cup

      • Avoid single-use travel accessories

      • Choose accommodations with eco-friendly policies

    2. Zero-Waste Work:

      • Bring a reusable coffee cup and lunch container

      • Avoid single-use office supplies

      • Choose a job or work with companies that prioritize sustainability

    3. Zero-Waste Community:

      • Join local zero-waste groups and attend events

      • Participate in community clean-ups and fundraise for environmental causes

      • Support zero-waste businesses and initiatives

    Conclusion

    Zero-waste living is achievable and empowering. By adopting a few simple habits, you can reduce your environmental footprint, save money, and promote sustainability. Remember, zero-waste living is a journey, not a destination. Start with small changes and gradually work towards a more zero-waste lifestyle.

    FAQs

    Q: How do I get started with zero-waste living?
    A: Start by assessing your lifestyle and identifying areas where you can make changes. Begin with small steps like refusing single-use plastics and reducing consumption.

    Q: How can I reduce food waste?
    A: Plan your meals and prepare food in bulk, and compost food waste and yard trimmings.

    Q: What are some affordable zero-waste alternatives?
    A: Look for reusable products, second-hand shopping, and DIY projects to reduce consumption and save money.

    Q: I’m already reducing my waste, is there more I can do?
    A: Yes, continue to educate yourself on sustainable living and participate in community initiatives. Encourage friends and family to join you in the zero-waste journey.

    Q: What’s the biggest impact I can make?
    A: Your everyday choices have a significant impact. By making conscious decisions about consumption and waste, you can contribute to a larger movement towards sustainability.

  • Are Plant-Based Meats Good for Us?

    Are Plant-Based Meats Good for Us?

    What are the different impacts of plant protein versus animal protein, and do the benefits of plant proteins translate to plant protein isolates?

    Are plant-based burgers healthy or not? The answer is: Compared to what? Eating is kind of a zero-sum game where every food has an opportunity cost. Each time we put something in our mouth, it’s a lost opportunity to eat something even healthier. So, if we want to know if something is healthy, we have to compare it to what we’d be eating instead. For example, are eggs healthy? Compared to a breakfast sausage link, yes, but compared to oatmeal? Not even close. Sausage is considered a Group 1 carcinogen. We know that consumption of processed meat causes cancer. Each 50-gram serving a day (equal to about one or two breakfast sausages) has been linked to an 18 percent higher risk of colorectal cancer. In fact, the risk of getting colorectal cancer from eating those daily sausages is about the same as the increased risk of lung cancer we’d get from breathing in secondhand cigarette smoke living with a smoker. So, compared to sausage, eggs are healthy, but compared to oatmeal, eggs are not.

    When it comes to Beyond Meat and Impossible Foods plant-based burger patties, they may be better in that they have less saturated fat than conventional meat burgers, but if you really want less saturated fat, plant-based meats are no match for unprocessed plant foods, such as lentils and beans. And lentil soup or a bean burrito could certainly fill the same culinary niche as a lunchtime burger. But, if you are going to have some kind of burger, it’s easy to argue that plant-based versions are more healthful, as seen below and at 1:43 in my video Plant-Based Protein: Are Pea and Soy Protein Isolates Harmful?.

    There is a sodium issue with those plant-based patties, though, and they aren’t that much lower in saturated fat. That is due to coconut oil, which is as bad as animal fat, so there isn’t much advantage on that front. I am excited to say that Beyond Meat has since significantly improved their formula since I made that graph for UBS. Now Beyond has 310mg of sodium and only 2 grams of saturated fat thanks to a switch from coconut oil to avocado oil.

    The total protein is similar across the board. Does that matter? Is there any advantage to eating protein from plants over animals? Let’s look at the association between plant and animal protein intake and mortality. In the twin Harvard cohorts, which followed more than 100,000 men and women over decades, researchers wrote: “After adjusting for other dietary and lifestyle factors, animal protein intake was associated with a higher risk for mortality, particularly CVD mortality,” that is, dying from cardiovascular disease, “whereas higher plant protein intake was associated with lower all-cause mortality,” meaning a lower risk of dying from all causes put together. So, “replacing animal protein of various origins with plant protein was associated with lower mortality,” especially if processed meat and egg protein were replaced, as they were the worst.

    When it comes to living a longer life, plant protein sources beat out each and every animal protein source. Not just better than bacon and eggs, but better than burgers, chicken, turkey, fish, and dairy protein, as shown here and at 2:53 in my video. 

    Together with other studies, these “findings support the importance of protein sources for the long-term health outcome and suggest that plants constitute a preferred protein source compared with animal foods.” Why? Well, “unlike animal protein, plant protein has not been associated with increased insulin-like growth factor 1 levels.” (IGF-1 is a cancer-promoting growth hormone.) Soy protein is similar enough to animal protein that, at high enough doses, like eating two Impossible burgers a day, our IGF-1 may get a bump. But the only reason we care about IGF-1 is cancer risk, and, if anything, “higher soy intake is associated with a decreased risk of breast and prostate cancer.”

    A recent systematic review and meta-analysis found that “soy protein intake was associated with a decreased risk in the mortality of breast cancer,” for instance. “A 12% reduction in breast cancer death was observed for each 5-g/day increase in soy protein intake.” But, as shown below and at 4:07 in my video, the high-soy groups in these studies were on the order of more than 16 grams a day, which was associated with an incredible 62 percent lower risk of dying from breast cancer. More than 10 daily grams of soy protein may be good, associated with nearly halving breast cancer mortality risk, and getting more than 16 grams a day may be better, which is like one Impossible burger a day. (We simply don’t know what happens at consumption levels far above that.) 

    Plant protein has also “been linked to lower blood pressure, reduced low-density lipoprotein [LDL cholesterol] levels, and improved insulin sensitivity. Substitution of plant protein for animal protein has been related to a lower incidence of CVD [cardiovascular disease] and type 2 diabetes.” Indeed, 21 different studies following nearly half a million people found that “high…animal protein intakes are associated with an increased risk of T2DM [type 2 diabetes], whereas moderate plant protein intake is associated with a decreased risk of T2DM.” Those were just observational studies, though. The researchers tried to control for other dietary and lifestyle factors, but cause and effect can’t be proven until it’s put to the test.

    Enter “Effect of Replacing Animal Protein with Plant Protein on Glycemic [Blood Sugar] Control in Diabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Researchers found that replacing only about a third of protein from animal sources with plant sources yielded significant improvements in long-term blood sugar control, fasting blood sugars, and insulin.

    Same with cholesterol. A systematic review and meta-analysis of randomized controlled trials on the effect of plant protein on blood fats again found that replacing animal protein with plant protein decreases LDL cholesterol. What’s more, this benefit occurs whether you start out with high or low cholesterol, whether you’re replacing dairy, or meat and eggs, and whether you’re swapping in soy or other plant proteins, as seen here and at 5:31 in my video.

    We’ve known about soy’s beneficial effects on cholesterol for nearly 40 years, but other sources of plant protein can be helpful, too. However, in the case of plant-based burgers like Beyond Beef and the Impossible Burger, beef isn’t being replaced with beans. Those products are mostly isolated plant proteins—mostly pea protein isolate in Beyond Meat products and concentrated soy protein in Impossible Foods products. If you isolate the plant proteins themselves, will you still get benefits? Surprisingly, yes. Check it out.

    The researchers concluded: “Interestingly, our…analyses did not find a significant difference between protein isolate products and whole food sources for any given endpoint, suggesting that the cholesterol-lowering effects are at least, in part, attributable to the plant protein itself rather than just the associated nutrients.” So, it isn’t just because plant protein travels with fiber or less saturated fat. Plant proteins break down into a different distribution of amino acids. So, if you give people arginine, an amino acid found more in plant foods, that alone can bring down cholesterol, for example. And the plant protein concentrates used in these meat-free products aren’t just pure protein; they retain some active compounds, such as phytosterols and antioxidants, which also can have beneficial effects.

    This is the third in a series on plant-based meats. If you missed the first two, see The Environmental Impacts of Plant-Based Meat Substitutes and Are Beyond Meat and the Impossible Burger Healthy?.

    Check the related posts below for the upcoming videos on plant-based meats.
     



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  • Health Officials Beg Texas Families Not to Attend ‘Measles Parties’ As Push to Get Kids Vaccinated Continues

    Health Officials Beg Texas Families Not to Attend ‘Measles Parties’ As Push to Get Kids Vaccinated Continues

    Texas health officials have pleaded with families residing within the state, urging them to avoid attending “measles parties” and ensure that their children are vaccinated in the wake of a severe measles outbreak that has already killed one child.

    “Measles parties” refer to gatherings in which attendees deliberately expose themselves to the illness within a controlled environment in order to build natural immunity instead of obtaining a vaccine, reported Dallas News.

    “It’s not good to go have measles parties … let me discourage you from doing this,” Dr. Ron Cook, chief health officer for the Texas Tech University Health Sciences Center in Lubbock, said during a Friday press briefing. “We can’t predict who is going to do poorly with measles, be hospitalized and potentially get pneumonia or encephalitis and or pass away from this.”

    Prior to the invention of the chicken pox vaccine in 1995, people would attend “chicken pox parties” for the same reasons, resulting in the rapid spreading of the illness. Measles is among the most contagious viruses globally and can severely impact those who are not vaccinated.

    As of Monday, there are nearly 150 cases of the illness in the state, according to the Texas Department of Health Services, with one unvaccinated child dying from the illness last month.

    “There are severe outcomes like pneumonia or death. There is encephalitis or inflammation of the brain. Even more rare, but it can happen … years down the road after you develop measles, you can get what is called subacute sclerosing panencephalitis, which is fatal. It is a known side effect of having measles,” Cook continued.

    Health Secretary Robert F. Kennedy Jr. has also encouraged people to get the measles vaccine following news of the outbreak, despite previously stating that the outbreak was “not unusual” during President Donald Trump’s first Cabinet meeting.

    “Ending the measles outbreak is a top priority for me and my extraordinary team,” Kennedy said in a post on X.

    Originally published by Latin Times.

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