Aluminum cans aren’t the only thing brewers are recycling. Increasingly, brewers are making fruit beers with previously fermented fruits such as blackberries and peaches, plus pressed grape skins and stems, turning waste into beers that you’ll want to drink again and again.
Part of the trend’s popularity can be traced to surging interest in piquette. It’s a rustic French technique of turning pomace—the skins, pulp, and stems leftover after pressing grapes for wines—into a low-alcohol, wine-like beverage that’s fizzy, fruity, and often only around 5 percent ABV. The method is favored by many natural winemakers, and “we get a lot of inspiration from what is going on in that world,” says Jake Guidry, the brand director for Hopewell Brewing.
The Chicago brewery’s Neon series of sour ales features massive amounts of fruits such as cherries, raspberries, and blueberries. At first Hopewell didn’t recycle the fruit, but it started experimenting and discovered the value of second-use fruit, especially berries. That led the brewery to launch Neonette program of piquette-style beers.
Don’t expect Jamba juiciness. The brewery makes a lower-alcohol base beer then steeps the fruit, letting the subdued fruitiness shine. “We’re getting more of a prickliness and more tannins coming through,” Guidry says. “They’re going to give you a completely different experience with fruit.” Here are five great beers featuring second-use fruit. They’re all worth trying for the first time.
Second-Use Fruit Beers
Hopewell Brewing Neonette, 4.9% ABV
Pét-nat wines informed Hopewell Brewing’s series of Neon sour ales, which are lavishly fruited and packaged in clear glass bottles to better highlight each release’s electric hue. To make its piquette-inspired Neonette beers, the Chicago brewery makes a moderate-strength table beer, then ferments it with previously used Neon fruit such as black raspberries. [hopewellbrewing.com]
Gigantic Brewing Funquette, 6.3% ABV
The Portland, Oregon, brewery partnered with Stillwater Artisanal and St. Reginald Parish, a natural wine producer in Oregon, on this piquette-inspired sipper. Funquette is made by pairing just-pressed pinot gris pomace with a barrel-aged saison inoculated with wild yeast and a bit of fresh wort, a.k.a. the sugar-rich broth that becomes beer. The fermented result is seltzer-fizzy, the gently cutting tartness balanced by a smidgen of fruity sweetness reminiscent of a ripe cantaloupe. [giganticbrewing.com]
Threes Brewing Thought Experiment Peach, 4.8% ABV
For its Thought Experiment series, Brooklyn’s Threes takes its food-friendly table beer and ages it on fruits previously used in another beer, such as blueberries and cherries. The fruits lend color and flavor, creating spritzy and colorful refreshers reminiscent of sparkling wine. This peachy release (the fruits were previously used in an oak-aged saison) would make for a perfect brunch beer, low enough in alcohol that you can crush the whole bottle. [threesbrewing.com]
Modern Times Cool Zone, 3.8% ABV
In pursuit of the perfect poolside beer, the San Diego brewery infused a funky, wood-aged Belgian beer with a “frickin’ mountain” of second-use Zinfandel and Petite Sirah grapes. Modern Times then added de-aerated water to drop the alcohol to a positively crushable 3.8 percent—less boozy than Bud Light. Think of this as a fruity beer spritzer. [moderntimesbeer.com]
Grimm Artisanal Ales Little Thief, 3% ABV
The Brooklyn brewery is big on recycling its grains and fruits. For example, Seconds is a low-alcohol dark mild brewed with grains originally used to make a strong imperial stout, while the spent skins and stems of Merlot grapes used to make a barrel-aged sour ale were repurposed for Little Thief. The brightly refreshing Berliner weisse–style sour makes for a fine start or finish to any meal, or most any time of the day. [grimmales.com]
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You’ve crushed your leg session. That means your lower body is in the clear until the next time leg day rolls around, right?
Well, not exactly. For a lot of guys, the soreness you feel in your muscles after a tough workout could be even worse that the discomfort you feel powering through the actual exercises. It’s called delayed-onset muscle soreness, or DOMS, and it could make everything from walking down the stairs to putting on your shirt feel unbearable, depending on the muscles you worked beforehand. Sore, achy muscles sounds like something you’d want to avoid, but there’s a lot of controversy among gym-goers whether DOMS is actual a badge of honour. In fact, many guys believe they didn’t get a good enough workout in if they’re not super sore the next day.
So what’s the deal with DOMS? We talked to a few experts to decipher what’s behind your post-workout soreness, and what it really means for your gains. Here’s what we found out.
What Is Delayed-Onset Muscle Soreness (DOMS)?
When you stress your muscles, like through a challenging squat or bench press session, you cause micro-tears in your muscles, explains Blair Callaghan, P.T., D.P.T., a physical therapist in Washington D.C. This is a normal part of working out, and rebuilding those fibres is key to the muscle-strengthening process.
Water Polo: Build More Muscle And Improve Heart Health
But the micro-tears also cause inflammation, which leads to muscle soreness, she says. So you can consider DOMS a symptom of the muscle breakdown process.
“The damage shows our body and our brain that our lifestyle demands more strength or endurance than our muscles can tolerate,” Callaghan says. “Because the human body is extremely adaptive, this demand for increased strength cues it to build more muscle tissue and make us stronger.”
DOMS generally shows up 24 to 48 hours after an intense workout, according to Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City. And Callaghan explains that the delay happens as a result of a process called “the inflammatory cascade.”
Basically, there’s a ramp-up process involved in muscle repair, which means it takes awhile for the greatest amount of soreness to kick in.
“The first 24 hours include a slow increase in blood flow to the damaged muscles along with hormones and proteins to assist with healing,” she says. “On day two, the whole team has arrived and your muscles are fully inundated with excess blood and cellular fluid. This inflammation creates extra pressure on structures in the area of affected muscles, which is what causes the pain.”
More challenging workouts can create more of those tiny muscle tears, sparking greater inflammation, so it’s more likely you’d see it after you do something like squats with heavy weight rather than a slow, easy jog.
3 Ways To Help Your Muscle Recover Faster
Plus, you’ll likely feel more sore after adding a new move to your workout than after one you do regularly.
“If your muscles aren’t used to a type of activity—say you’re a runner who decides to cross-train with a 45-minute swim—they’re going to have to play catch-up to gain the desired strength or endurance,” Callaghan says.
What Does It Mean If You Don’t Get Muscle Soreness After a Workout?
According to Callaghan, you don’t always need to feel DOMS after a workout to prove that you worked hard enough. Just because you aren’t debilitatingly sore doesn’t mean you didn’t get stronger or gain muscular endurance. You’re still creating those micro tears and building muscle, but they’re not as severe, so the amount of inflammation is decreased.
Plus, there are some factors that may influence delayed-onset muscle soreness that have nothing to do with how hard you’ve worked out. One big one? Hydration, says Dr. Metzl. The more hydrated you are before, during, and after a workout, the less likely you are to experience DOMS.
Also, some people may just be more prone to it than others, though experts aren’t really sure what factors come into play there.
Coconut Water: Really Good For Hydration Or Just Another Drink Fad?
How to Treat DOMS
If you’re experiencing DOMS, the worst thing you can do is ignore it and hit those same, achy muscles with a tough workout.
Besides it hurting like hell, you can also risk injury—and, surprisingly, not just to the muscles that are already sore.
That’s because delayed-onset muscle soreness causes you to use your muscles differently, Callaghan explains. After all, think of how you walk up and down your stairs after leg day. In order to avoid stressing your sore quads, you may creep up and down gingerly, engaging other muscles to take some of the strain off the major players.
Not such a big deal when you’re simply talking stairs. But if you’re in the gym, you might find yourself compensating with other muscles that shouldn’t be key players during certain moves, Callaghan says.
Say, for instance, you do a max deadlifting session on Monday. Two days later, you’re dealing with some serious DOMS in your hamstrings. If you decide to deadlift again on Wednesday, you may end up avoiding firing your achy hammies, and instead bring your lower back into play, instead. Big problem: That can lead to back strain and pain.
But that’s not to say you should park yourself on your couch when you’re dealing with DOMS. It’s important to do low-impact activities so your muscles can loosen up, like a short walk or swim. Foam rolling and stretching those muscles will also help.
This kind of restful, low-impact movement is a vital part of the process, and can help create a stronger and more efficient body, Callaghan says.
Protect Yourself Against These Common Soccer Injuries
Should You Worry About DOMS?
It’s usually not a huge deal if you experience DOMS in the days after a workout, but it could be a serious problem if it persists for more than 36 to 48 hours at a time. In that case, it’s possible you may be mistaking your muscle soreness for rhabdomyolysis, or rhabdo for short. Rhabdo occurs when a large amount of a protein called myoglobin is released into your bloodstream, according to Dr. Metzl. Myoglobin doesn’t pass very easily through your kidneys, and could lead to damage or even failure.
So work on the preventive game, and don’t work past your limits—feeling sore doesn’t necessarily mean you’re working out harder. Other things you can do? Make sure you’re properly hydrated before, during, and after exercise, and avoiding significantly intense workout sessions until your soreness passes or improves. If it doesn’t within the 36- to 48-hour time frame, make an appointment with your doctor immediately.
By Danielle Zickl
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Widely used medications for benign prostatic hyperplasia (BPH) – also known as enlarged prostate – may be associated with a small, but significant increase in the probability of developing heart failure, suggests a study in The Journal of Urology®, Official Journal of the American Urological Association (AUA). The journal is pub lished in the Lippincott portfolio by Wolters Kluwer.
The risk is highest in men taking a type of BPH medication called alpha-blockers (ABs), rather than a different type called 5-alpha reductase inhibitors (5-ARIs), according to the new research by Dr. Robert Siemens, MD, and colleagues of Queen’s University, Kingston, Ont., Canada. “While no one should stop taking their BPH medications based on these results, our study contributes new evidence for understanding the complex interaction of factors affecting heart disease risk in men with BPH,” Dr. Siemens comments.
Do BPH drugs affect heart failure risk? New long-term, follow-up data
Benign prostatic hyperplasia is a very common condition in men, especially at older ages. It occurs when the prostate gland becomes enlarged, causing urinary symptoms (such as frequent and difficult urination). Millions of men take medications to reduce BPH symptoms – most commonly ABs, 5-ARIs, or a combination of the two.
Both BPH and cardiovascular disease are common in older men, which may reflect shared risk factors or causes. Clinical trials have suggested that men taking ABs or 5-ARIs might be more likely to develop heart failure: a chronic condition where the heart can’t pump enough blood to keep up with demand. However, other studies have found no such link.
To clarify the association between BPH medications and heart failure, Dr. Siemens and colleagues used Ontario health data to identify more than 175,000 men diagnosed with BPH. About 55,000 patients were being treated with ABs alone, 8,000 with 5-ARIs alone, and 41,000 with a combination of ABs and 5-ARIs. The rest were not taking either type of BPH medication.
On analysis of follow-up data, men treated with ABs and/or 5-ARIs were more likely to be diagnosed with heart failure. The risk of developing heart failure were increased by 22 percent in men taking ABs alone, 16 percent for those taking combination therapy, and 9 percent for those taking 5-ARIs alone, compared to the control group of men not taking BPH medications. The associations were significant after adjusting for other characteristics, including heart disease risk factors.
Heart failure risk was higher with older “nonselective” ABs compared to newer “selective” ABs. Risk was higher in men taking ABs for a prolonged time: 14 months or longer.
Dr. Siemens and coauthors emphasize that while the increased probability of developing heart failure was statistically high, the absolute risk was relatively low. Risk factors such as previous heart disease, high blood pressure and diabetes had a much greater impact on heart failure risk compared to BPH medications. The researchers also note the control group of patients not taking 5-ARIs or ABs may have had less severe BPH symptoms, with possible differences in heart disease risk factors.
Our study suggests men taking ABs and/or 5-ARIs are more likely to be diagnosed with heart failure. This is an important finding, given that BPH is so common among older men, and that these medications are so widely used.”
Dr. Robert Siemens, MD, Queen’s University, Kingston, Ont., Canada
Dr. Siemens adds: “Since men with BPH may continue these medications for several years, it is important physicians be aware of this risk, including both primary care physicians and urologists, perhaps especially in patients with previous heart disease or cardiovascular risk factors.”
Lusty, A., et al. (2021) Cardiac Failure Associated with Medical Therapy of Benign Prostatic Hyperplasia: A Population-Based Study. Journal of Urology. doi.org/10.1097/JU.0000000000001561.
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My new year began like many others before — with me feeling a sense of optimism for the fresh start and a simultaneous relief that I could finally get back to healthy living again. Christmas had been enjoyable and as over-indulgent as ever.
I make it sound as though I’d been coerced into over-eating and over-drinking during the holidays. In reality, I had my usual annual downfall into dietary abandonment and over-indulgence that began in late October.
For many years I’ve managed a solid 9-months of healthy living. Once Christmas approaches, I’ve typically lost my resolve and my commitment wobbles. This year, in spite of best intentions not to allow the pattern to repeat itself, I found myself doing the same. Again.
In my defence Covid-19 and its associated lockdowns and restrictions were easier to cope with during the spring and summer months, when it was a joy to be outside exercising. We also lost my father-in-law to cancer in October, and the effects of his passing were difficult to manage for us all.
My alcohol consumption escalated — not to a catastrophic extent but I found myself having a couple of beers most evenings rather than just drinking at weekends or on special occasions. I lost interest in watching what I ate and exercised less and less as the holidays approached.
These combined slip-ups resulted in my weight climbing to its highest for over 5 years. At my annual medical in November I weighed in at 212 pounds. By January 1st it had climbed further to 220 pounds.
I’d already decided before the end of 2020 that with my 45th birthday approaching I would be taking a more moderate approach to life — holding myself to less ambitious and punishing standards, setting more attainable goals and taking life a little more lightly.
As far as my weight, I knew that I needed to get in better shape and maintain it for the long term, albeit as part of that more moderate life. I put a plan into action.
On January 15th I stepped on the scales again for the first time since January 1st, keen to see if my efforts had made any difference. I’m proud to report that I’d lost 13 pounds and 2% body fat — still some way to go, but a positive start.
I’m conscious that by many standards, losing almost 1 pound per day isn’t considered a healthy or sustainable way to lose weight. What has surprised me is that I didn’t set out to lose it as quickly, nor have I taken extreme measures to do so.
I think I’ve just hit upon a formula that works for me without it feeling too punishing or restrictive.
I want to share what I did, if only to encourage others who might be looking to do the same that big effects can be achieved without too-radical a set of changes.
You can’t out-train a bad diet
This is the mantra that I’ve kept in mind while trying to lose this year’s holiday weight. In past years I’ve started January with a bang; trying to work out daily, often twice per day in a gung-ho, all or nothing bid to lose weight and build muscle.
I’m reasonably determined and disciplined as an individual. I’ve managed in past years to keep this up for months on end. But as I get older, I inevitably feel the pain of such radical steps. I get injured more frequently and recovery is slower. Invariably, after nine months of commitment I burn out and slip down the slope to abandonment once again, just in time for the holidays and their excesses!
This year I figured that I’d focus on my diet as the means by which I lose the weight, rather than training like I have in the past. Exercise would be a bonus and a catalyst to my efforts, not the basis of the whole thing.
Keep it simple
What works best for me is simplicity. I need a few basic rules that I can stick to rather than a complicated and potentially confusing program that confuses and demoralises. The same basic principles will form the basis of a more sustainable, ongoing regime once I reach my target weight and want to maintain it.
Here’s what I’ve committed to:
A basic adherence to the Slow Carb diet — where refined carbohydrates are avoided, the majority of carbs come from green vegetables and protein is king. I know that bread and sweets are my dietary kryptonite and that I do better with high protein, low carb regimes generally. Slow carb is my default diet when I’m focused on what I’m eating.
Avoidance of all dairy (aside from cottage cheese) — I’ve no idea why cottage cheese is different to other dairy produce but I’m glad it’s on the slow carb list, as I love it! This seems an important rule as in late 2020 I was drinking a lot of cappuccinos and lattes — two or more per day which is a lot of calories when added up.
Avoidance of alcohol (other than on special occasions) — In line with my moderate approach to life, I wasn’t about to sign up for Dry January or commit to zero alcohol. My commitment is not to drink alcohol unless a social occasion calls for it. My recently widowed mother-in-law moved into a new home this week and we drank a champagne toast to her new start — I wasn’t about to be the only one drinking orange juice, so I had one small glass and savoured the moment.
Whey Protein shakes are the only supplement — I’m keen to lose fat rather than muscle mass and have allowed myself one or two shakes as part of my daily food intake. It’s filling and tasty and should hopefully prevent loss of too much muscle mass.
One cheat meal per week (if necessary) — At the peak of my fitness-regime last year I allowed myself a cheat day where I could eat or drink anything I wanted. With 24 pounds to lose, any more than one meal ‘off plan’ is too much of an indulgence at this point and more than I deserve. As it happens, enjoyment of the results to-date have outstripped my desire for a cheat meal anyway.
That’s as complicated as it gets.
The importance of tracking
I firmly believe that if you can’t measure it, you can’t manage it. For this reason I wanted to capture data as I went along so as to remain mindful throughout each day that I was following a program — it’s about the act of measuring and logging rather than analysis of the data afterwards.
Logging meals — I log every meal and drink consumed (aside from water and black coffee) using the free version of the MyFitnessPal app. It’s simple and easy to use and I can put up with the adverts which make it free. Most foodstuffs are listed in it, along with details of their respective nutrients. The functionality for scanning barcodes returns a result 9 times out of 10 which makes it easy to log different foods when they’re pre-packaged.
Through logging my meals I’ve established that a daily calorie intake of 1700 per day seems enough to trigger the desired weight loss and not leave me feeling too hungry to sleep or function. I’ll eventually increase this once I’ve lost my holiday weight.
Weighing food — I’ve started weighing portions of food rather than guessing at what I’m eating. It’s highlighted that I tend to radically underestimate what I’m consuming! I’ll hopefully develop more of an eye for portion size as I go on but for now it’s useful to make sure I’m logging what I actually eat, not what I think I’m eating.
Not weighing myself too much — aside from a weekly weigh-in at the same time of day in the same clothes, I don’t go near the scales. There seems little point and after two weeks it reminded me that progress takes time!
Similar meals each day
I’m pretty comfortable treating food as fuel, not as a treat or something that has to be varied or exciting most of the time. It’s nice to cook and eat different foods now and again (within the bounds of my regime). But generally speaking I’ve eaten from the same subset of meals on most days and again it keeps things simple.
It makes it easy to shop for. It makes it easy to batch prepare meals in advance and it makes it easy to log the meals in the app. The exception to this is in trying to make family meals a little more inclusive and sociable so that I can eat similar foods to my wife and kids. Even then, if the family is having food like a chilli for dinner then I’ll have a portion of the same but with broccoli and brussel sprouts rather than rice and nacho chips.
I may introduce more variety in the long term to make it sustainable but for now it definitely helps to limit the range of foods I’m eating.
No excessive complications
For it to be simple and easy to follow, I’ve deliberately avoided including further constraints or rules. I don’t try and eat within a particular time window nor do I eat specific food combinations or use supplements (besides protein powder) to speed up results.
This is as important for the weight-loss phase as it will be for maintenance. We all lead busy enough lives as it is without having to accommodate complex rules or remembering to take costly pills or potions at a particular time of day.
Simplicity is key.
Exercise as a catalyst
As I mentioned, exercise is important in its own right for physical and mental health, but also as a catalyst for weight loss. Crucially though, I was determined that I wouldn’t try again to train myself into shape but would instead focus on diet.
Since the new year I’ve approached exercise in a more measured way, in a style more befitting my age.
I exercise regularly because it makes me feel good and it helps me to sleep better (which also helps weight loss and recovery) but I don’t beat myself up if I don’t exercise on a given day.
I don’t force myself to workout if my body tells me I need to rest (in which case I just do a 20-minute yoga stretch routine on YouTube) — I consider that restful anyway!
Daily walks — I’m lucky to live in the countryside with quiet places to walk outside my front door. In recent years I’ve taken an hour’s walk before work and Covid-19 has made that all the more practical (and essential). I realise that this is in itself good exercise but it’s the basis of my active life and I really don’t think of it as exercise.
Running and weight-training where appropriate — My weekly aim is to complete three workouts of half an hour or more. Anything more than that is a bonus. It’s typically made up of a three-mile jog, twice each week and a full-body weight-training session once per week. YouTube is once again useful for providing half-hour (or longer) full-body workouts that can be done with minimal home exercise equipment.
My goal is to get down to 196 pounds and then see how I feel.
Tomorrow will be the second weigh-in of the year and I’m confident I will have lost a few more pounds on top of the 13 lost so far. I’m also pretty sure that at some point I’ll hit a plateau where it will become harder to shift the remaining few pounds.
I’ve spent most of the last 5 years weighing around 200 pounds which I’m happy with as a 6-feet 1-inch tall man. If and when I get to 200 I’ll see how I feel and maybe try and lose a little more or focus on building more muscle mass while continuing to lose body fat.
When I get there I’ll definitely be increasing my daily calorie intake — it’ll be necessary to build more muscle or simply to maintain what I’ve lost already. Crucially, I expect to follow the same basic principles of diet as I am following now.
Some of my standards may relax a little — I may indulge in a few more treats and cheat meals now and then, but I’ll still log them. I may allow myself a few beers now and again.
All that said, I feel like I’ve discovered a regime that works well for me now, and I’m happy to commit to it as the basis of a healthy life.
Simple is easy. Simple is sustainable. Simple works.
I’m not a dietician, a personal trainer or a doctor. I’m just a guy trying to live a healthier life. If you’re interested in doing the same, go for it; just don’t take anything I’ve shared above as advice or suggestion — seek out professional guidance as I have.
This post was previously published on medium.com.
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Please note that “WomenHeart” is styled that way – Upper-case W and H, no space between the words. The organization is styled: WomenHeart: The National Coalition for Women with Heart Disease
February is Heart Health month, a great time to review the symptoms of heart attacks for both men and women.
More than a quarter of female deaths are the result of heart disease, which kills more than 300,000 women every year. Heart disease has been women’s number one cause of death for decades, says the World Health Organization, but the popular perception is that heart disease is a “man’s disease.” Read more of the report at https://tinyurl.com/12c7mnp2.
As a result, many women do not think of heart health as a priority and many with heart disease have been misdiagnosed and their treatment delayed. Some women found that healthcare providers failed to recognize their heart attack symptoms, attributing them to indigestion or other minor causes.
WomenHeart: The National Coalition for Women with Heart Disease, in partnership with the Society to Improve Diagnosis in Medicine (SIDM), aims to address this gap in knowledge. Both support beginning research to develop improved healthcare practices to ultimately improve patient health outcomes and quality of care.
As part of this effort, WomenHeart and SIDM will host a conference for stakeholder groups, including women with heart disease, cardiologists, nurses and other healthcare providers, researchers, hospitals with women’s heart centers, and many others. The conference’s results will be published as a white paper afterwards, with a goal of advancing the body of knowledge about women’s heart disease.
The conference is funded by a grant from the Patient-Centered Outcomes Research Institute (PCORI), http://www.pcori.org.
Read more about WomenHeart at https://www.WomenHeart.org/our-story/ and more about SIDM at https://www.ImproveDiagnosis.org/.
Men’s Health Network (MHN), www.MensHealthNetwork.org, is a national non-profit headquartered in Washington, D.C., that has advocated for men’s health for decades. MHN offers a free 60-page pamphlet, “Heartbeat,” at https://www.menshealthnetwork.org/library/Heartbeat.pdf.
The organization recognizes that men also have a role in promoting women’s health for their mothers, sisters, wives, daughters, and friends. MHN urges men and women to become familiar with the symptoms of heart attack for both sexes.
For men, symptoms of heart attack are chest pressure or pain; sudden jaw, neck, or back pain; nausea or vomiting; and shortness of breath.
Women may also experience chest pain, but that symptom isn’t always present. They may also experience pain or pressure in the lower chest or upper abdomen; fainting; indigestion; or extreme fatigue. Women may experience sudden jaw, neck, or back pain; nausea or vomiting; and shortness of breath, just as men do.
Men can be strong advocates for treatment of women who may have had a heart attack. It’s important to insist that the doctor or nurse administer an EKG test or an enzyme blood test to see if the woman they care about is having a heart attack or had one. As part of its core mission to support the health of men and their families, MHN encourages all men to help the women in their lives understand the risks to them of unrecognized and unmanaged heart disease.
There is a significant relationship between COVID-19 and cardiovascular disease, including more deaths from cardiovascular disease during the COVID-19 pandemic and serious heart conditions associated with an increased risk for severe illness from COVID-19.5
MHN is joining the CDC Million Hearts® initiative and health organizations across the nation in spotlighting the importance of maintaining your heart health, especially during the COVID-19 pandemic. Check out the CDC-approved public service announcement reminding Americans to guard their heart health, especially during this pandemic, at https://tinyurl.com/s4raurc0.
Be an advocate, for yourself and for others.
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A bike commute is rarely glamorous. You pedal through swampy humidity, flogging winds, bone-chilling temps. But a few key pieces can make all the difference for maintaining miles during darker days, or converting new bike commuters into year-round riders.
We’ve put together a list of bike commute gear suitable for any skill level and region. These will cover you top to bottom—from a smart helmet to waterproof shoes. Word to the wise: Layer up if you live in colder climates with a sweat-wicking baselayer.
Bike Commute Gear to Weather Any Storm
1. Hudski Doggler / City
This versatile urban cruiser—featuring the same aluminum frame and carbon fork as Hudski’s other two Doggler models, designed for gravel and mountain riding—more than covers a bike commuter’s needs. The Sausalito, CA, startup brand loads it with technical riding components, a dropper seat post, and mounts galore for fenders, racks, and bottles.
2. Lazer Urbanize MIPS Helmet
If wearing a helmet feels dorky, a rad lid goes a long way. This MIPS helmet offers stylish protection (leather straps, LED taillight), plus a removable lens that reattaches via magnet. A winter kit plugs generous vents and provides over-the-ear warmth.
3. Velocio Recon Stealth Pants
Don’t bother with protective over-pants; instead opt for a capable, water-resistant layer. These stretchy, durable, cool-weather pants have three zippered pockets for security in the saddle, plus reflective strips on the hems for extra visibility.
4. Ortlieb Commuter-Daypack High Visability
Winter warriors needing to protect their valuables can rely on this rugged, waterproof Cordura-fabric pack woven with reflective threads. Ventilated back padding and a removable laptop organizer seal the deal.
5. DZR H2O
Clip-clopping around in cycling shoes is never fun. Step into these full-grain leather sneakers instead, 100 percent waterproof with a reflective heel badge. The soles are compatible with SPD cleats, though gummy enough to stick to flat pedals.
6. 7mesh Copilot Jacket
Crafted from waterproof and breathable Gore-Tex Paclite, this cycling rain shell is slight enough to pack away into its own stash pocket. The wide hood with three-way cinching easily accommodates a helmet, and the dropped-back hem prevents tire spray from soaking your backside.
7. Endura Windchill Gloves
These weather shields have windproof and water-resistant (and stretchy) rear panels to prevent cruel, cutting winds generated by riding from turning bare hands to icicles. The ergonomic design boosts handlebar grip with silicon ridges and gel padding.
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Gay men are more likely than lesbian women to face stigma and avoidant prejudice from their heterosexual peers due to the sound of their voice, a new study in the British Journal of Social Psychology reports.
Researchers also found that gay men who believe they sound gay anticipate stigma and are more vigilant regarding the reactions of others.
During this unique study researchers from the University of Surrey investigated the role of essentialist beliefs — the view that every person has a set of attributes that provide an insight into their identity — of heterosexual, lesbian, and gay individuals and whether these beliefs lead to prejudice and rejection towards others.
Previous research in this area has shown that gay men’s and lesbian women’s experiences with stigma can lead to a higher likelihood of emotional distress, depression, and anxiety.
In the first part of the study, researchers surveyed 363 heterosexual participants to assess their essentialist beliefs regarding gay and lesbian individuals and asked a series of questions in regards to discreteness ( e.g. “When listening to a person it is possible to detect his/her sexual orientation from his/her voice very quickly”), immutability (e.g. “Gay/lesbian people sound gay/lesbian and there is not much they can do to really change that”) and controllability (e.g. “Gay/lesbian people can choose to sound gay or straight depending on the situation”).
Researchers also investigated whether participants held any prejudices (e.g. “I think male/female homosexuals are disgusting) and avoidant discrimination (e.g., “I would not interact with a man/woman who sounds gay/lesbian if I could avoid it”).
It was found that participants believed the voice was a better cue to sexual orientation for men than for women, and their opinions on the discreteness, immutability, and controllability of ‘gay-sounding’ voices were linked to higher avoidant discrimination towards gay-sounding men.
In the second part of the study, researchers surveyed 147 gay and lesbian participants to examine their essentialist beliefs in relation to self-perception of sounding gay, and whether this led them to expect rejection and be more vigilant, e.g., trying to avoid certain social situations and persons who may ridicule them because of their voices.
Researchers found that gay men’s endorsement of beliefs that people can detect sexual orientation from voice (voice discreteness) and that speakers cannot change the way they sound (voice immutability) were associated with a stronger self-perception of sounding gay.
Moreover, gay men who perceived their voices to sound more gay expected more acute rejection from heterosexuals and were more vigilant.
What we have found is that people have stronger beliefs about the voices of gay men than lesbian women. In particular, beliefs that gay men and straight men have different voices that allow people to detect their sexual orientation was linked to stigmatization, possibly explaining why some heterosexual individuals stigmatize gay-sounding men regardless of their sexuality. Understanding more about essentialist beliefs helps explain both the perpetration of stigma by heterosexuals and the experience of stigma by lesbians and gay men. It is clear from this study that voice and the perception of it are linked to stigma. This is important because it can have negative consequences for gay men’s wellbeing.”
Dr. Fabio Fasoli, Lecturer in Social Psychology, University of Surrey
Fasoli, F., et al. (2021) Stigmatization of ‘gay-sounding’ voices: The role of heterosexual, lesbian, and gay individuals’ essentialist beliefs. British Journal of Social Psychology. doi.org/10.1111/bjso.12442.
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Do you truly enjoy exercising? Or does it seem more like a chore? If the thought of putting your body through strenuous drills is keeping you from working out, then it’s time to switch things up. Let me share with you my 4 secrets for liking exercise more in today’s post.
With some willpower and focus, you can jumpstart your new relationship with exercise today!
Exercise is a necessity in order to maintain good health.
Now you just need to find a way to make it more enjoyable!
Liking exercise more is possible when if you take the time to incorporate activities you enjoy.
Here’s a summary of the strategies I shared in the video:
Do exercise that you LOVE.
One of the simplest ways to ensure you get a great workout is to choose something you enjoy doing.
This could mean identifying a sport that you’ve played leisurely or giving a new activity a go.
Remember you burn calories through movement, so you’re really not restricted to time in the gym!
Racquet sports are excellent calorie burners! Consider tennis if you have a partner or choose squash if you’re working out on your own.
Swimming is extremely effective at building strength and endurance. If you’re looking for structure, try a water aerobics class. Otherwise, swim in a pool on hot summer days!
Just get into something that you actually enjoy doing and chances are you will keep doing it for longer.
If you’re going to make the effort to exercise, you might as well do something you actually love doing.
So keep trying various forms of exercise out, until you find what you like most. Then get into it.
Love HOW you exercise.
Focusing on something enjoyable while exercising can be a welcome distraction from the physical challenges.
Then you’re done before you know it!
When walking on the treadmill, plug in your earphones and blast your favourite tunes on your iPod or MP3 player.
Listening to music is a great diversion that can also be very energizing.
Another thing that helps with liking exercising more is involving other people.
For example, I love playing touch (rugby), especially when it’s with people I like.
When we do exercise AND get to connect with those we like, chances for success go up.
You will experience so much “feel good” that you find it easy to be motivated to go work out or play sports.
Let EXERCISE be the reward.
Some people endorse this idea that you should reward yourself for working out and exercising.
The problem with this approach is that it usually blows up in your face.
The reason for that is because people tend to choose the wrong “rewards.”
Rewards also only really work when they are used as positive reinforcement, which means they need to be immediate to the behaviour to be effective.
These two elements make it hard for people to come up with good enough rewards to condition their nervous system, in my opinion.
A much more effective approach is to just let exercise BE the reward.
Liking exercise more BECOMES the reward once you’re into it.
When you’re doing something you like, in a manner that you like it, that is rewarding enough in itself.
Your body also releases so many “feel good” hormones as a result of exercise, that you won’t need anything else.
As long as you exercise in the right way, you will experience plenty of satisfaction from the activity itself.
Let exercise be about HEALTH.
The easiest way to develop an appreciation for exercise is to consider the benefits to your overall health.
Keep in mind that exercise helps maintain healthy vitals.
On the other hand, limited exercise can result in developing ill health and premature death.
Exercise is all about improving your quality of life.
Listen, as people, we’re not moving nearly enough and exercise will help with that.
Just start associating exercise with a much bigger and more important purpose than just looking good or losing weight, like elongating your life, for it to become something you actually WANT to do.
Listen, exercising is heaps of fun.
I know how that could sound to someone who’s a couch-potato, but it’s true!
Sometimes you just need to experiment a little bit by trying out different forms of exercise and HOW you do them before you find the thing you like.
Just start and try a few things.
Also, and this is a BONUS secret, something that might also help you like exercise more is by NOT calling it exercise.
I don’t call what I do “exercise” but training; because that’s actually more what I’m doing.
There is a purpose to what I’m doing in my workouts as liking exercise would be difficult for me without it.
I have goals and targets I’m trying to achieve.
When you’re going to the gym willy-nilly without purpose, plan or goal in mind – you’re bound to fail.
So, take a shot at these strategies and you’ll see that exercise will become an enjoyable part of your day and less like an undesirable imposition.
Even when it’s difficult, give your body the treatment it deserves.
Last Thought …
Liking exercise more is indeed possible.
You just need to be wise about it.
Many people follow everyone else.
Don’t do that!
Liking exercise is about learning to love moving around.
Just get moving.
And if you can get outside and move about safely, then definitely do that.
Let your imagination go and get creative.
If you have any comments or questions, just leave them below.
Until next time,
This post was previously published on therelationshipguy.com.
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February is Cancer Prevention Month, and with that comes the need to express how important it is to visit your doctor and get screened for this disease should you feel ill or are in pain.
While most people associate cancer for all the hard realities that come with it: chemotherapy, radiation, surgery, transplants, etc., there’s some hope that can be offered to those who are (understandably) nervous from getting screened, as well as survivors, from the disease.
Cancer death rates continue to decline, and according to the American Cancer Society (ACS), the rate in death from this disease has dropped 31% from 1991-2018. Men’s Health Network (MHN), a national non-profit based in Washington D.C., will continue to advocate for early cancer detection, as well as educating men to learn and protect themselves from typical male cancers such as testicular and prostate cancer and how to protect their loved ones and families from cancer, according to Dr. Salvatore Giorgianni, Jr., a senior science advisor for MHN.
“The continuing decline in deaths due to cancers in the US is very important and encouraging,” Dr. Giorgianni said. “These declines are for the most part due to two very important reasons – increases in early detection of cancer and investments from pharmaceutical and diagnostic companies in advanced treatments and more accurate testing technologies.”
People will still unfortunately get this disease in 2021 and beyond. ACS researchers estimate 1.9 million Americans will be diagnosed with cancer this year, and roughly 600,000 of them will die. However, progress continues to be seen in recent years, with cancer rates dropping an additional 2.4% from 2017 to 2018, which is the single biggest one-year drop in death rates.
The year 2020 (and the start of 2021) provided enough uncertainty due to the COVID-19 pandemic, and with that ACS does not and will not know the effect the COVID-19 pandemic will have on cancer diagnosis in general, but researchers say those with active cancer cases are more susceptible to being infected due to a weakened immune system.
MHN will continue to advocate for early cancer detection, as well as educating men to learn and protect themselves from typical male cancers such as testicular and prostate cancer and how to protect their loved ones and families from cancer, according to Dr. Giorgianni.
“Early detection, which means regular medical checkups, is THE key,” Dr. Giorgianni said. “[Men’s Health Network] urges all men to become more knowledgeable about cancer and then ‘man-up’ by doing all you can to take responsibility for the health of yourself and those you care about.”
The biggest takeaway hopefully taken from this is very simple, and that’s to visit your doctor on a regular basis to encourage early detection. The worst thing we can all do is take our foot off the gas and neglect our own bodies.
As a survivor of Acute Myeloid Leukemia of 19 years and counting, let the author reiterate the importance of staying on top of your doctors visits. This article would not have ever been written if early cancer detection wasn’t a part of the equation.
Testicular Cancer Awareness Month: https://www.testicularcancerawarenessmonth.com/
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It’s that time of the year again, when everywhere you look you’ll see lovers, flowers and heart signs. Yet, at this same time last year, it probably wasn’t as exciting as dating plans were thrown into disarray due to the pandemic.
Now that things seem to slowly subside, but not much, it is probably time to pump up the dating game. This goes as the weekend could see a peak to one of the busiest times of the year for one dating app.
While “Dating Sunday”, aka the first Sunday of the year, is often touted as when everyone gets swiping, historical data from Hinge has them predicting this weekend – which happens to be one week before Valentine’s Day – as the busiest for the app.
The director for Hinge’s research, Logan Ury said “Historically, Dating Sunday, is the day where dating apps see an increase in traffic as daters consider their resolutions for the New Year. This momentum continues through February as singles consider their Valentine’s Day plans.”
Given that, single people had now grown to a more international aim with regards to dating decisions, thus were holding off on opening their dating apps until the second month of the year.
“What that means is that they start off the new year with a resolution to find someone, spend the first few weeks of the year investing in self-reflection, and then by the beginning of February they are ready to get out there and start dating seriously,” Ms. Ury explained.
On other end, relationship coach and founder of 30 Everafter Iona Young talked about the best times of the week to be going through dating apps and advised going online during social hours if you’re looking for a relationship.
In an interview with media, she said “Most people avoid weekends, especially Saturday and Friday nights but I’m all for them. That’s when you meet people who are genuinely done with their party days and prefer a chilled night in, hopefully with someone special.”
Provided that the pandemic has taken a toll on everyone’s “love-life”, the best way to get back into dating after some time off was to “take it slow”, Ms. Young said.
She pointed out “Most singles have had a break due to COVID and while it can be exciting to sign up for every dating app, a lot of us are just learning to be social again. Take it easy to begin with and start with coffee catch ups or a beach walk. Another great way is to sign up for singles events where everyone is in the same boat – it’s easier to break the ice and it gets you meet people in person again.”