Healthy Inspiration

By my third time caring for John, there was a certain familiarity in our interactions. An overweight white man with salt-and-pepper hair, John was in his early 50s and lived with his father. He’d been a successful chef but struggled with an addiction to injection methamphetamines that had left him unemployed, with hepatitis C and a frail heart.

“I’m leaving,” John told me, as he lay in bed with a tray of untouched hospital food covered by empty fast-food containers and discarded bags of salty snacks. The hospital was a last resort for John. By the time he caved and came in, he was battling to breathe, his kidneys protesting, lungs drowning, and heart struggling as his body ballooned with extra fluid. As soon as he felt better, he’d rip out his lines and bolt. His chart was littered with the terms doctors use for patients they find the most difficult. Uncooperative. Leaves against medical advice. Nonadherent. Volatile. These phrases bias providers before they even lay eyes on the patient.

John’s newest declaration of departure didn’t shock me, but the reason did. It was November 7, 2016, he reminded me, and with the election the following day, he needed to work the polls. But I knew John didn’t feel well, because he promised me he’d come back as soon as the election results rolled in.

In another country, I might not have become a doctor. My parents immigrated to the United States from Mexico without papers in the late 1970s. The oldest of his siblings, my father dropped out of school after sixth grade to work in the mercado making juices. At 17, still barely affording solid meals after a decade of nonstop labor and unable to envision an alternative future, he headed north, nearly drowning in the Rio Grande on his third attempt at crossing the border.

My mother was given away to relatives because her father had died before she was born. She worked for her room and board as a cook, babysitter, and housecleaner. When she finished high school, she left Mexico to meet her sister in California, where she met my father, her hard-working neighbor in Inglewood. My father dreamed of returning to Mexico to start a small business, but my mother convinced him to use their savings on a down payment for a house instead. They moved into a home that would remain unfurnished for the next 2 years with me, their newborn.

When my siblings and I were growing up, my dad drove trucking routes, hauling dead animals from veterinarians and city pounds to the crematoria. On overnight trips, he disappeared for days and rarely worked less than 80 hours, 6 days a week. For 34 years now, he has done this, with little change except worsening deformities in his hands and deepening crevasses in his sun-drenched face.

My mother worked at a patch-making factory until the cost of babysitters outweighed her paycheck. But we were poor, so she never really quit working. My mom was savvy: a talented cook, eschewing recipes, who to this day can whip up a feast for 50 at a day’s notice; a feminist, sending her three daughters (and son) to college despite her father-in-law’s disapproval; and a tireless volunteer at the local Catholic school so she could afford our tuition. As children, we loved to sit in the living room and watch Sister Act 2 while my mom cooked dinner, and I can still vividly hear her declaring in the best Spanish impersonation of Whoopi Goldberg she could muster, “If you want to be somebody, if you want to go somewhere, you better wake up and pay attention.”

One day, when I was 9, I answered the doorbell to find three men in serapes, backpacks slung over their shoulders, exhausted and famished. I felt scared facing the strangers and ran to fetch my mom. They were immigrants who’d just crossed the border in search of a better life, she told me, people like us. “No one becomes poor by giving,” she said, as she cooked them dinner and slipped them money, “and we can always add more water to the beans.”

Memories like these have multiplied in my waking thoughts and nightly dreams since the 2016 election. I think of my own life and those of my siblings. If my parents had not made the perilous journey north before the Reagan amnesty law passed, they wouldn’t have the green cards or citizenship they now hold. Instead, they’d face walls, fear, and deportation, and I’d be telling a story of impossibilities.

The day after the election, John was back, with a grin I’d never seen him wear before. “Trump won!” he exclaimed. His efforts, John told me, had paid off.

I’d spent the previous night in tears, and in that moment I felt faint, struggling to hold back the well that still remained. I wanted to walk out of the room, to yell that I was the daughter of Mexican immigrants as well as the doctor caring for him at the county hospital — a job I’d taken because I wanted to care for people like him: patients on Medi-Cal and disability, the disenfranchised and the struggling, on whom much of society had given up. I wanted to tell him that neither a wall nor the dismantling of Obamacare would serve his interests. I wanted him to see the solidarity our situations warranted.

I said none of this. I took a deep breath and told John that I was happy he’d returned. I’d take excellent care of him, I said, and I meant it. In the safety net, we often go far beyond our written obligations or prescribed hours.

My sadness since election night hasn’t abated, and my feelings have only been intensified by reminders in my life and in the news. I feel sad that my colleague’s 6-year-old patient has nightmares and urinary incontinence because she is terrified her parents will be deported. Sad that my patients fear coming to the hospital despite grave illness out of panic that someone will ask about their immigration status. Sad that students covered by the Deferred Action for Childhood Arrivals (DACA) program have no idea what their future holds. Sad that families are splintered, torn apart, separated by countries or continents. Any of these stories could have been mine.

But I also feel pride in everything that countless immigrants and their children contribute to this country. My immigrant background forged me, and I treat my patients with relentless dedication not only as a physician but also as a first-generation, bilingual and bicultural Mexican-American woman. My parents’ sacrifice, hard work, and hunger for opportunity ignited within me the desire to become a doctor to those whose lives have not been easy — to the immigrants, homeless, mentally ill, and people with addictions. I care for John not in spite of my Mexican heritage but because of it.

A few weeks later, I was leaving clinic when someone hollered my name from across the room. “Dr. Marlene!” John shouted, as he walked over and embraced me. “Thank you for taking care of me. I know you really care about me, and I’m sorry I’m so difficult,” he said. I walked out, blinking, into the afternoon light.

Propolis is one of the world’s oldest medicines. It can fight infections, boost the immune system, and may help with type 2 diabetes. Used since prehistoric times, the ancient Egyptians even considered it holy.  Read on to learn about the health benefits of propolis, along with potential side effects and dosage information.

The natural form of propolis — also known as bee’s glue — is a hard, brittle resin, which becomes very sticky and waxy when heated up. The word propolis means “suburb” in Greek, as the bees use propolis to extend and defend their hives [R].

Propolis is produced by honeybees using plant parts and sap. Bees use propolis as a type of cement for building, repairing, and protecting their hives against bacteria and intruders. Observing bees, humans all over the world learned to use propolis for millennia as a health supplement, “cure-all”, and even for rituals such as mummification [R, R, R].

Recent research and interest in propolis revealed its additional health benefits for lowering blood pressure, strengthening the bones, helping to heal wounds, and protecting the liver [R, R].

This article will guide you through the modern uses and benefits of this ancient remedy.

The chemical makeup of propolis is closely connected to its geographical origin, flora, and the bee species. It can vary widely, even from hive to hive [R].

Organic propolis is typically dark brown or green in color, has a sweet smell and is made up of [R, R, R, R]:

• Resins (50-70%)
• Beeswax (30-50%)
• Pollen (5-10%)
• Essential oils (depends on the region, usually basil, thyme, and geranium) (5-10%)
• Other compounds such as acids, sugars, and vitamins (B, C, and E) (5%-7%)

The main active ingredients in propolis are flavonoids such as chrysin, strong antioxidants that bees get from plant and flower parts. Bees make propolis by mixing their saliva with plant material, pollen, and beeswax [R].

Over 300 biologically active ingredients have been identified in propolis thus far, including fragrant chemicals, acids, carbohydrates, plant oils, and vitamins (B1, B2, C, and E). New types of propolis are being discovered as interest grows around the world  [R].

Mechanism of Action

A large number of bioactive and antioxidant compounds in propolis explain its wide-ranging health benefits. Propolis acts in the body to [R]:

• Kill bacteria and viruses by stopping their growth and spread [R, R, R]
• Fight yeast infections by blocking the growth of yeast and fungus [R]
• Help with allergies by blocking the release of histamines [R]
• Lower blood pressure by lowering the activity of an enzyme (tyrosine hydroxylase) that can lead to high blood pressure [R]
• Boost bone health and help heal fractures by strengthening bone density [R]
• Fight cancer by blocking the growth of cancer cells and causing cell death (apoptosis) [R, R]
• Enhance tooth and oral health and neutralize cavities by killing bacteria and reducing swelling around the gums [R]
• Speed up wound healing by speeding up skin cell rejuvenation [R]
• Protect the liver from toxins, injury, and disease [R]
• Help with diabetes by lowering blood sugar levels [R]

1) Propolis Kills Bacteria and Viruses

Bees protect the hive from bacteria by covering debris with propolis to block the spread of harmful parasites [R].

Propolis can kill harmful bacteria, viruses, fungi, and parasites used either orally or on the skin. The two best-studied propolis varieties for this purpose are Brazilian propolis and European propolis. In one study of 30 children, a Brazilian propolis mouth rinse was effective at killing oral bacteria [R, R, R, R].

In a study on mice, propolis enhanced the activity antibiotic, antifungal, and antiviral drugs. Propolis attacks microbes by switching off their ability to make copies of themselves and grow [R, R, R].

2) Propolis Is An Antioxidant

Although most of the research was in cells or animals, a few recent human studies have also confirmed the antioxidant benefits of propolis.

In a clinical trial of 67 people, 15 drops of a propolis solution (Beepolis) twice daily acted as a potent antioxidant, increased the master antioxidant glutathione, as well as the “good” cholesterol HDL. It was given for 3 months and reduced the risk of heart disease [R].

In a clinical trial of 47 people, powdered propolis (with about 50 mg flavonoids/day) reduced oxidative stress in men by 23% after 30 days [R]

3) Propolis May Help with Type 2 Diabetes

Propolis may lower high blood sugar levels and improve blood sugar control in Type 2 diabetes, according to some human and animal studies [R].

In a trial of patients with Type 2 diabetes, 900 mg/day of Brazilian green propolis reduced blood sugar after 18 weeks [R].

In mice with diabetes, Mexican propolis lowered blood sugar and boosted antioxidant defense [R].

4) Propolis Fights Yeast and Fungal Infections

Propolis fights yeast infections and other fungi by blocking their ability to form colonies in the body. In a study of 707 patients with fingernail fungal infections, propolis extract used applied to the nails cured infections in more than half of the participants after 6 months. It could penetrate the nail and destroy fungal biofilms [R].

In several cell studies, propolis stopped the formation of yeast clusters by dissolving this biofilm layer yeast cells use to cling to body surfaces, preventing an infection. I could also kill Candida and block its biofilms in cells [R, R, R, R].

5) Propolis May Lower Blood Pressure

In a study of 35 people, propolis slightly lowered blood pressure (both systolic and diastolic) when taken twice a day for 3 months [R].

In rats, propolis lowered high blood pressure and prevented heart damage by blocking an enzyme (like tyrosine hydroxylase) that causes high blood pressure[R, R].

6) Propolis May Help with Allergies

Overactivation of mast cells and histamine release is the leading cause of allergic reactions, including seasonal allergies, asthma, and eczema. In a mouse study, the flavonoid Quercetin found in propolis blocked histamine release and relieved allergic sinus symptoms [R, R, R].

Propolis supplementation seems to balance the Th1/Th2 response but is probably better for Th2-dominant people. Th1-dominant people should avoid propolis to prevent immune system overactivation.

In healthy mice, it reduced some inflammatory Th1 cytokines (IFN-gamma). In stressed mice, it enhanced the Th2 response. But in another mice study, it activated the Th1 response [R, R, R, R].

7) Propolis May Help Heal Wounds

Propolis supplementation may improve wound healing by boosting the growth of new skin cells, according to animal and cellular studies [R].

Propolis sped up wound healing in mice, helping to regenerate the damaged. In a cellular study, Chinese propolis protected the cells from damage, maintained collagen activity, and turned on antioxidant glutathione genes (such as GCLM) [R, R].

Propolis May Boost Bone Health

Propolis may strengthen bones and keeps them healthy by increasing bone density, especially after injury [R].

In a study on rats, an active component of propolis enhanced new bone formation [R].

9) Propolis May Fight Cancer

Propolis fights cancer in cells by preventing cancer from making new blood vessels, causing cancer cells to die due to a lack of oxygen [R].

However, some propolis compounds are unstable and may need to be optimized to achieve the benefits. Optimized active compounds from propolis killed cancer in both cellular and animal studies. [R].

10) Propolis May Protect the Liver

Propolis may protect the liver from alcohol-induced injury and reduce the risk of liver disease by preventing liver scarring [R, R].

In rats, propolis extract reduced liver damage from chronic alcohol use [R]

11) Propolis Is Good For the Teeth

In a clinical trial of 70 healthy children, a propolis mouthwash reduced oral bacteria[R].

In another trial of 30 dental students, propolis-based herbal toothpaste outperformed commercial toothpaste in reducing dental plaque after 2 weeks [R].

Using propolis for dental fillings may be one of the earliest forms of dentistry, dating thousands of years back. Ancient human skeletons with propolis and beeswax dental fillings have been discovered, the oldest one being from Slovenia and dating 6,500 years back [R, R].

Since there are many types of propolis, the side effects are hard to standardize. Generally, propolis is safe, except for people who are allergic to bees or bee products [R].

One study Italian reported 18 cases of negative reactions to propolis products over 5 years, of which 16 were allergic reactions, 7 were in people allergic to specifically to propolis, and 2 were gut issues [R].

• Propolis blocked specific liver enzymes (CYP1A2) that metabolize many drugs in test tubes. It may increase the blood concentration and toxicity of drugs such as theophylline, acetaminophen, propranolol, and a number of antidepressants (including SSRIs) [R].
• In cells, propolis boosts the effectiveness of antibiotics. It may help fight bacterial infections used alongside antibiotics, but clinical studies would need to attest to this [R, R].

Propolis is available in many forms, depending on the intended use:

• Extracts, tinctures, and propolis spray
• Dried powder, usually in capsules
• Raw resinous propolis from the hive
• Syrup for eating, mostly mixed with other extracts or honey
• Propolis for skin: face and hand cream, gel, or ointment
• Propolis shampoo
• Propolis toothpaste

Propolis can be found in most health stores and pharmacies. The extract or tincture form of propolis has been researched the most, though the use of dental and skin formulations is also backed up by studies.

Propolis with Other Bee Products

Propolis, royal jelly, and honey all contain bioactive flavonoids. They are all antioxidants and anti-inflammatory. Used together, they can help fight inflammation, viral, bacterial, and fungal infections, speed up wound healing, and protect the heart [R].

The combination of propolis with honey and royal jelly is particularly good for fighting infections [R].

Can you eat Propolis?

Propolis is considered a health supplement, like other bee products. You can eat pure propolis, but it’s typically added to honey as an extract, which improves its taste. Propolis lozenges and chewing gum are also available.

While there is no agreed upon dosage recommendation for propolis, it is considered to be non-toxic and safe except in people with allergies to bee products.

In clinical studies, the propolis dosage varied between 50-1000 mg/day with no side effects [R, R]

Consumers who purchased propolis from various health and wellness retailers reported positive experiences. They found propolis extracts, capsules, and tablets especially good for boosting the immune system and providing sore throat and sinus congestion relief.

Despite a long history of use in folk medicine around the world, clinical studies on propolis are limited. Human trials are rare and limited to specific types of propolis, which limits the knowledge about the benefits of other common varieties.

« Il n’est pas acceptable que la chirurgie bariatrique soit aussi peu encadrée et suivie », souligne un rapport de l’Inspection générale des affaires sociales (IGAS), piloté par le docteur Julien Emmanuelli, rendu public lors d’un colloque mercredi 5 septembre au ministère de la Santé. Depuis plusieurs années, la chirurgie de l’obésité a le vent en poupe. Le nombre d’interventions a triplé en dix ans, pour atteindre environ 50 000 chaque année, soit environ 500 000 personnes concernées.

Mais cet essor « n’est pas sans poser de sérieuses questions ». « Une part non négligeable des indications est excessive ou mal posée » et les pratiques « faiblement encadrées », pointe l’IGAS.

Notre enquête sur   les dérives de la chirurgie bariatrique

De quoi s’agit-il ? Il existe trois techniques : l’anneau gastrique autour de la jonction entre l’œsophage et l’estomac, très utilisé il y a dix ans, aujourd’hui devenu marginal ; la gastrectomie longitudinale (appelée « sleeve »), qui réduit l’estomac d’environ deux tiers, continue de progresser ; et le by-pass (court-circuit gastrique). Selon les recommandations de la Haute autorité de santé (HAS), la chirurgie bariatrique, indiquée en deuxième intention, est réservée aux patients dont l’indice de masse corporelle (IMC, poids divisé par la taille au carré) dépasse 40, voire 35 lorsqu’une (ou plusieurs) maladie(s) est (sont) présente(s) (diabète de type 2, maladies cardio-vasculaires, articulaires, etc.) Mais ces recommandations sont loin d’être toujours respectées. Pire, « des personnes obèses qui pourraient utilement bénéficier de la chirurgie bariatrique n’y ont pas accès », pointe ce rapport.

On parle d’obésité lorsque l’IMC dépasse 30. Elle touche en France 17 % environ de la population adulte (7,6 millions de personnes), tandis que la moitié de la population est en surpoids. Paradoxe, si ces taux sont moindres que dans d’autres pays industrialisés, l’Hexagone ­figure parmi les pays qui opèrent le plus de l’obésité dans le monde.

Les 5 chiffres de   la chirurgie de l’obésité

Disparités selon les régions et les établissements

Certes, le rapport indique que « l’efficacité de la chirurgie de l’obésité est établie », des études montrent en effet sa supériorité par rapport aux autres prises en charge sur la perte de poids d’environ 30 % et la diminution des risques de surmortalité. Mais cette chirurgie n’est pas sans conséquence, « sur le psychisme » et sur la fonction digestive (des carences nutritionnelles peuvent survenir), rappelle l’IGAS. Or, le suivi des patients est défaillant. Le rapport pointe « des lacunes significatives dans la préparation des personnes (bilans, informations des personnes et des médecins traitants…) » et une partie « importante » des opérés « ne bénéficierait pas d’un suivi post-opératoire approprié, voire même de suivi ». Sans parler des « perdus de vue »… Le « parcours de soin » recommandé ne semble que rarement mis en place.

Notre analyse sur   les répercussions psychologiques de la chirurgie bariatrique

Autre écueil, de fortes disparités de prise en charge selon les régions et les établissements hospitaliers. Le rapport préconise donc un encadrement de ces pratiques, notamment le suivi des patients, une évaluation, de la recherche, « une vigilance clinique et épidémiologique ». Il formule 33 recommandations pour améliorer cette situation et mieux accompagner les patients. Au-delà, prône le rapport, « il est impératif de mieux prendre en compte la prise en charge de l’obésité » dans son ensemble, en termes de repérage, de recherche, de coordination entre les acteurs, en associant plus le médecin traitant…

Autre point, s’agissant des mineurs (plus de cent interventions annuelles), il est selon le rapport impératif de respecter les recommandations, notamment de les limiter à des centres spécialisés. « La pertinence des soins est un enjeu qui me tient à cœur, particulièrement en ce qui concerne la chirurgie bariatrique chez les jeunes », a rappelé la ministre de la Santé Agnès Buzyn mercredi à l’issue du colloque sur l’obésité. « Il est essentiel de lutter contre les préjugés et les risques de stigmatisation qui entourent parfois les personnes souffrant
d’obésité », a insisté la ministre.

Source: https://www.lemonde.fr/medecine/article/2018/09/06/la-chirurgie-de-l-obesite-serait-mal-encadree_5351036_1650718.html

Senior officials of the health administration inspected the Osmania General Hospital’s in-patient block on Wednesday. They discussed alternatives to accommodate patients amid protests by doctors to highlight risks posed by the heritage structure.

The Director of Medical Education, along with senior officials of Telangana State Medical Infrastructure Development Corporation, visited the hospital and discussed feasibility of setting up a light-weight structure atop one of the newer buildings. That can accommodate a few hundred patients huddled on the first and ground floors of the in-patient block, a historic structure, said DME K. Ramesh Reddy.

“With minor repairs, two other structures, the old burns ward and Junior Doctors Hostel can be used for emptying the heritage in-patient building,” Dr. Reddy said. He also informed that the second floor of the in-patient building was vacated and female patients were moved to the Government Maternity Hospital in Petlaburj. Meanwhile, doctors continued their protest on Wednesday by distributing juice and food to patients. They began protest earlier this week by working while wearing helmets to depict the risk of falling roof.

Just recently, The Great British Bake Off announced a vegan baking week in which contestants had to bake without the addition of dairy or egg products. Viewers were both stunned and excited by this challenge, leading to a dramatic ripple effect. After the release of the show, revenue of vegan baking products exponentially soared! In fact, in a recent survey conducted by Ginger Comms, 37% of participants said they would opt for a vegan cake instead of a traditional one!

The survey also revealed that sales of vegan baking products has risen by 100%. In addition, popular plant-based alternatives like the Free and Easy Egg Replacer, Vegan Easy Egg, and Coconut Merchant’s Organic Coconut Butter have been doing astoundingly well in the market.

Since the launch of vegan week  on the Great British Bake Off, 41% of survey participants have tried vegan cake for the first time, while a shocking 62% are now sampling dairy and egg-free sweets.

The demand for vegan baking products has risen dramatically over the last few months, so in response, Amazon has decided to so something extra special. To celebrate the success of The Great British Bake Off, Veganized, Amazon has launched an online vegan market that will offer a wide array of vegan baking products!

Now baking without animal products will be easy, convenient, and accessible!

Excited to whip up vegan desserts?

If the Great British Bake Off has inspired you to get in the kitchen and start baking, we have some decadent recipes from our Food Monster App that you should definitely try!

Cranberry Lemon Poundcake

Image Source: Cranberry Lemon Poundcake

This cranberry lemon poundcake by Gabrielle St. Claire is perfectly paired with a hot cup of tea. It is sweet, a little bit tart, and moist while utilizing vegan butter and an egg replacer!

Caramelized Banana S’mores Skillet

Image Source: Caramelized Banana S’mores Skillet

Who doesn’t want to dip graham crackers into a skillet of oozing chocolate, gooey vegan marshmellows, and caramelized bananas? Well, now you can with this recipe by Emma D’Alessandro.

Chocolate Coffee Cake

Image Source: Chocolate Coffee Cake

This chocolate coffee cake by Holly Jade is decadent, infused with subtle hints of bold coffee flavors, and dressed in a buttercream frosting with a chocolate drizzle. It is absolutely incredible!

For more recipes, we recommend downloading our Food Monster App, which is available for both Android and iPhone and can also be found on Instagram and Facebook. The app has more than 10,000 plant-based, allergy-friendly recipes, and subscribers gain access to new recipes every day. Check it out! 

Lead Image Source: Peanut Butter Fudge Brittle Cake/One Green Planet 

Related

Do you ever go shopping and realize you’re a different pants size in every store? That’s exactly what happened to wellness influencer Claudia Felty on her recent hunt for new jeans. Now she’s speaking up about the ridiculous misconception that a number on a clothing tag determines how you should feel about your body.

In an October 15 post, Felty wrote that she went shopping with one goal in mind: new jeans. “A goal that would’ve given me major panic in the past because the goal wasn’t simply about buying new pants but also buying the smallest size,” she explained.

She went on to say that those days are long behind her, and shopping doesn’t stress her out nearly as much as it used to. But if it did, she would have been in serious trouble.

“I bought all 3 of these jeans on the exact same day. All 3 pairs are a different size. Clearly I am not,” Felty wrote. “Could you imagine the pain and stress I would be in if I continued to allow a number on a clothing tag determine my worth?”

Reality check: Every single pair of pants is made with a different body type in mind. You could be a zero in one store and an eight in the next, and there’s absolutely nothing wrong with that. The jeans that look best on you are the ones you’re most comfortable in.

RELATED: This Influencer Just Showed How Different Reality and Social Media Are—by Pulling Down Her Pants

“Can you see now that the number doesn’t matter?” Felty wrote. “Instead of worrying about it, I just swap sizes until I find a pair that fits right, feels good, and makes me feel good in my body.”

Pant sizes are similar to the digits on the scale—neither determines how healthy you are or how proud you should be of your progress if you're trying to get fit. Self-love has to come from within, not from a number.

“So the next time you feel anxiety or stress around shopping for clothes, remember that sizes are arbitrary,” she wrote. “Size does NOT determine your VALUE!”

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No one wants to feel sad, angry, lonely, or anxious, but by avoiding those feelings, we may only make things worse. In You Are Not A Rock: A Step-By-Step Guide to Better Mental Health (For Humans), Mark Freeman encourages readers to feel feelings because we are not rocks. We do feel things and he provides steps to do this without becoming overwhelmed by our emotions. Freeman shares his personal experiences with compulsion and how he engaged in OCD behaviors to avoid unpleasant emotions. And he admits that his attempts at dealing with his feelings were a problem.

Feelings can help us practice emotional fitness, which may include seeing a therapist, getting social support, eating the right food, taking time to exercise, sleeping well, and focusing on our breathing. Only by experiencing things are we able to build up our mental fitness, just as with physical fitness. We exercise to lose weight, stay healthy, and have energy. We do not avoid exercise to be in better physical shape.

He divides You Are Not A Rock into two sections: The Basics and The Transformation. Like many recent guides to mental health, it does include a section on mindfulness — paying attention to our experiences and being aware of how we feel. He emphasizes that mindfulness does not require more work on our part. It can be about what is happening right now, being aware of what we hear, what we see, or what we experience. Freeman makes it very doable for people who may see mindfulness as a complicated process.

Just as rocks do not have feelings, rocks also do not have values. People have values. These values represent why we want the things we want and do the things we do. Only by understanding what our values are can we live out behaviors that are in line with them. Freeman helps readers walk through a process to identify values. We are going to feel certain ways and we are going to have thoughts come into our minds but it does not mean we have to act on them. We can determine if our thoughts and feelings line up with our values, and therefore whether we should act on them.

Freeman’s takeaways are that we try to accept what is going on in our minds, become aware of the present, make choices that align with our values, and take action. It’s easy enough to summarize but not easy to do, so Freeman includes exercises throughout the book to help readers put these steps into practice and make it doable. This is an important step because values are what ground us.

Freeman also takes the reader beyond what people traditionally think of as “mental health,” meaning our minds. He explains his holistic view as also including our work-life balance (or lack thereof), use of social media, ways we present ourselves, and how we function in our relationships, highlighting better ways to approach these areas of our lives.

Based on Freeman’s background, I expected to see more concepts from design thinking, although he does talk about the five whys, where you look at a compulsion, ask why it would be bad to stop doing it, then ask why that would be bad and so on until you have asked yourself five whys. This exercise helps you understand why you do the things you do and be better able to see when actions are not logical. But the lack of design thinking concepts is more of an observation about the book rather than a criticism, because overall, the book was excellent.

Freeman’s writing style is practical and practitioners of Acceptance and Commitment Therapy (ACT) will appreciate his approach. Freeman communicates clearly to the lay reader without dumbing things down. Liberal use of headings, short paragraphs, and bullet points make it easy to quickly grasp his main points. The exercises throughout help people put principles into practice so readers reinforce what they learn. Freely sharing things from his background makes him credible and relatable, and readers will appreciate his sense of humor. Overall, You Are Not A Rock: A Step-By-Step Guide to Better Mental Health (For Humans) is a great resource for people who are focused on living well more than “fixing” a specific mental health diagnosis.

You Are Not A Rock: A Step-By-Step Guide to Better Mental Health (For Humans)
Penguin Books, September 2018
Paperback, 253 pages

You might not be able to personally post the shirtless selfies of your traps, but a powerful, strong back has a way of drawing the attention of others around you. The back does not always get the workout attention it should, so by devoting time and specific lifts to your back you’ll not only see physical improvements in your muscular definition but you’ll also see gains in your chest and shoulders as well. Here’s everything you need to know about your traps workout.

Your trapezius muscles (or traps) are the largest muscles in your back. From the base of your skull to the small of your back, this arrowhead-shaped muscle group is essential in your everyday activities. Strong traps help keep your shoulders back and protect your spine.

So if you’re ready to take your traps to the next level, we’ve got the perfect workout for you.

About the Trap Muscles

The trap muscles are broken down into three different parts.

The top portion of the muscle group is the trapezius superior.

This begins right where the top of your neck cradles the rear of your skull. It then runs down the side of your neck to the edge of your collarbone.

Running directly under it is the trapezius middle, which is a rectangular shaped strip of muscle. This runs from the back of your shoulder blades to the opposite shoulder blade, starting thinner along the shoulder, expanding outward slightly along the spine and then coming to a smaller point on the other shoulder.

Right under the middle is the trapezius inferior. This is an arrow-shaped portion of muscle (it actually looks like the Delta airline logo pointed downward as the muscle is split in half, coming to a seem where the spine is).

This muscle group is completely on your back.

It starts right under your shoulder blades and comes to a point along the spine in the middle of your back. If you feel along the side of your chest for your final rib, follow the rub up to the rear of your back and this is just about where the low point of the inferior trap connects to the spine (Arizona State University School of Medicine).

Lifting for size gains or mass gains does slightly impact the way you lift.

While it won’t impact the schedule it will impact the weight.

The best way to see massive results it to give your body time to recover. You should never directly target a muscle group two days in a row. Realistically you shouldn’t do it every other day either. When you target one muscle group and work it continues to fail you’re going to need ample recovery time. Hitting your traps (or just your back in general) one day and returning to work on it two days later will not lead to the result gains you desire.

First, you won’t have the strength back in your traps, which won’t help in building strength. If you’re aiming at mass gains your muscles will not have finished repairing, which means the subsequent back workout will only result in tearing down traps that have not finished repairing.

With all of this in mind, it is best to work your back and traps once a week. When hitting your traps as hard as you will with this workout you need the extra time to rest and repair. Plus, you will still work the traps during back and shoulder days, so you’re not completely letting your traps off the hook. By working the traps once every five to seven days you’ll fully recover, which ensures you’ll see the best gains in size and mass possible.

Now, the reps and sets will differ between lifting for size and lifting for strength. If you want to lift for strength you’ll want to put in as many big weight sets as you can. Big weight means you can only lift the weight anywhere from one to four times until complete muscle failure.

For these lifts, you’ll want to focus on three to five sets.

This will completely blast your muscles while putting up as much weight as possible. It also allows you to continually increase the amount of weight you put up for the subsequent set until you’re unable to perform a single rep.

When lifting for size, you want big weight but you also want more reps. It’s important to increase the number of reps as this will help in tearing down the muscle fiber, which in turn gives you more of an opportunity to build it back up.

So you still want to focus on the three to five sets per lift, but instead of one to four reps you want to shoot for eight to 12. Never just stop at 12 reps though if you can pump out more. Keep going until failure. The eight to 12 reps per set is a guideline, but never limit yourself. If you can lift more it does mean you need to add weight, but don’t “save” the energy for the next set.

Push your muscles to failure.

The only way you’ll see any kind of size and strength improvements is if you push your body to failure.

Trap Exercises For Your Workout Routine

Dumbbell Farmer’s Walk

This lift works not only your traps but your shoulders. It’s also a lift that will completely wear out your muscles so you want to put this at the end of your workout (because you probably won’t be able to get much more out of your traps following a farmer’s walk).

Unlike the other lifts on this list, a farmer’s walk doesn’t have a specific set.

You’re just walking.

The target here is to grab weights equal, if not more than your full body weight. Break the amount of weight in half and grab a dumbbell for each arm. Hold the weights by your side and walk. You’ll want to shoot for 50 yards, then come back (or if you have a track around your gym walk around the track with the weight until you hit 50 to 100 yards).

This is a lift you’re going to need to fight off the strain you feel in your forearms and hands. Your hands will want to let go of the weight long before your back and shoulders want to give up. This is a pain you’ll need to fight off and avoid. The longer you can hold your forearms at bay the better off you’ll be and the longer you’ll be able to walk.

When performing the farmer’s walk you need to make sure and practice good posture. Always stand talk and keep your shoulders back. Once you start rounding your shoulders you not only open up the possibility of injury but you also push the focus away from your traps (WebMD, 2015).

Barbell Shrug

The beauty of the barbell shrug is you can probably get more weight up with this lift than any other shoulder and back lift.

As you’ll notice, many of these lifts do focus on both the traps and delts, so you may want to work both your back and shoulders on the same day.

Load up the barbell and place it on a side facing rack (where the rack allows you to stand along the barbell and supports the ends of your barbell with support beams running perpendicular to the barbell.

Stand straight with your shoulders back, then lift the weight. You only need to lift it enough off the rack so you’re shoulders are fully engaged.

Now, roll your shoulders back, as if you are shrugging. By adding as much weight as possible you’ll push your traps over the edge. This should be the last lift you do of the day (you can follow the farmer’s walk with this lift).

Much like the farmer’s lift, you’ll also feel the weight in your forearms, but again, do your best to ignore the pain you’ll feel here.

Pullup

With a large number of your trap lifts, you’ll be holding the weight under your traps or pulling the weight up toward your traps.

Due to this, it is good to bring in a pull-up.

With a pullup you’ll work your traps in the opposite movement, stretching the muscles up instead of stretching the muscles down. In order to fully target your traps and to get the best size and strength gains, you need to work the muscles in different directions. The pull-up (use a wide grip for this to target the majority of your traps) is a must for your trap day because of this.

With this workout pump out as many as you can with one set and still focus on performing three to five sets.

Now, if you’re able to do more than six and you are shooting for strength gains begin adding weight to your pullup. This is where the heavy chain around the neck comes in. Likewise, if you’re going for size and can perform more than 12 reps than you need to add the chain as well.

Snatch Grip Deadlift

The deadlift is one of the most important lifts you can do for any part of the body.

After all, it works just about the entire backside of it. With this particular deadlift, you’ll want to begin with it placed on lifts.

This reduces the impact on your lower back and knees and emphasizes the impact on your back.

With just about any wide grip lift, the wider your grip the more it works your back. The snatch grip lift is the same. You want to position your arms at least twice shoulder-width apart. This takes the emphasis off of nearly any other muscle group and puts it completely on your shoulders and back.

This is another lift that you can load up a good amount of weight to the barbell. As your shoulders and a small amount of your triceps help with the workout, you are able to lift more weight than other trap specific lifts.

Rack Pulls

The rack pulls work the lower portion of your traps and into the other muscles around your lower back.

You’ll also notice a pattern with this lift as is the case with many of the other trap lifts: lift big.

Move a barbell over to a power rack and set the height to right around knee level. With this lift your legs will be bent slightly and you’ll have a hitch in your pelvis.

You want to form a 90-degree angle from the rear of your thighs and your back. Grab hold of the weight leaning forward (but always keep your back straight), then pull the weight back by standing up and pulling your shoulders back.

You’ll really feel this right in the lower portion of your traps down right into where your upper body meets your lower body. This is one of the fewer lifts that work this specific area so it’s important to do this.

The rack pulls is a lift you can do right before (or after) the shoulder shrugs. You’ll be at the power rack station and the amount of weight you put on likely will not differ all that much. So put these two lifts together (Healthline, 2017).

Push Press

The push press is the top half of a clean and jerk movement.

With a barbell loaded, you want to lift it to your chest, positioning it on top and against your clavicle with your elbows facing outward and an underhand grip.

Do this by beginning as if you’re going to perform a squat. Pull the weight up to your waist level. Now, lower your legs and explode upward, rotating your hands to move under the barbell and lift it to your chest. If you want, you can start at the power rack and position the barbell at chest level already, but you’ll miss out on an explosive movement you’ll perform at the beginning of every set.

With your feet positioned shoulder length apart, begin to squat down and then explode back up, pushing the weight over your head. You’ll want the weight to end up slightly behind your head but flush with the back of your feet (if you go too far back you’ll throw off your balance or injure your shoulder). Hold it here, then return back do the starting position (the barbell at your chest level).

There are some variations to this move. You can begin with dumbbells and hold the dumbbells at your shoulders before exploding upward. You may also use kettlebells if you’d rather. You may want to switch between the barbell push press and the dumbbell push press on different workout days. This way, you’ll work your traps in slightly different ways.

However, the main advantage of using a barbell is you can use a wider grip on the barbell, which again puts more focus on the traps workout.

Hex Bar Deadlift

This is a lift you likely are not able to do at home (unless you have a hex bar of course).

The hex bar is beneficial here in that it positions the weight exactly at your sides, whereas any other form of deadlift the weight is in front of you or behind you.

Barbell deadlifts held at your side can work, although with the hex bar you can load up more weight, which helps with strengthening your traps and building the kind of muscle you’re interested in.

The hex lift also places your hands to the side of your body. In many ways, it works similar to a farmer’s walk in where the weight is located and where your hands are positioned.

However, as you are still performing a traditional deadlift movement, you contract and expand your muscles in ways the farmer’s lift does not.

Make sure to keep your shoulders back and your back straight during this lift. The side handles will help with this but form is crucial in making sure you target your back. If your shoulders begin to round off the focus moves from your back to your shoulders and to the top of your chest.

This is a move you want to keep your arms close to your body. If your arms bend and flair out more of the weight is lifted using your triceps and biceps, which is not what you want.

If you have never used a hex bar before it is relatively straightforward. Look around your gym to see if there is a hex bar available.

Incline Dumbbell Shrug

As mentioned earlier, the lower portion of your traps often does not receive the kind of attention it needs.

Due to this, it goes underdeveloped as the rest of your traps receive the bulk of the attention.

With an incline dumbbell shrug, you’ll improve your ability to lift with this movement.

With an incline, dumbbell shrug adjust a bench into an inclined position. Hold lighter weights in your hands and, with your shoulders back, shrug the weights as you would with any of the other shrug exercises. Because of the placement of the weight and the position, the lower traps is targeted with this move.

It is a good idea to start out with a lighter weight during this particular lift as you may be surprised as to just how difficult it is to perform an incline dumbbell shrug.

Don’t lean your chin or the upper portion of your chest against the incline bench. You want to lean back a small amount. This will help place a crunch on the lower traps, which in turn will help boost the amount of tension you get out of the exercise.

Behind The Back Shrug

The shrug is one of the best ways to work the traps.

It is a simple and easy move, and with the number of shrugs we’ve covered, you’ll quickly discover that with just some slight changes in approach and performance you’ll feel the shrugs hit all three of the muscle groups within the traps.

With the behind the back shrug you want to position a barbell behind your back. Move to the power rack and back up to the bar. Reach behind you and take a firm grip of the barbell, then lift up. Now, shrug your shoulders. You’ll feel a limited range of movement here as opposed to the front shrug.

But that is exactly what you want. The shoulders and top of your traps all pulled tight into this position as it forces all of the weight to be lifted by this area of your body (Healthline, 2017).

Barbell Row

The barbell row is a great lift for your entire back.

You can do this with either a barbell or dumbbell, although the barbell will help improve your form (and you’ll likely be able to lift more with this particular move).

With the barbell row begin with the barbell right above your knees. Then, pull the weight up into your waist, keeping the weight tight to your body. If the weight begins to pull away from your body you’ll end up working the front part of your upper body instead of your back. This is a great lift that is by far one of the best back and rear shoulder moves that you can perform at the gym in terms of hitting all the muscle groups.

Conclusion

The trap muscle group is critical in maintaining a strong back and the ability to turn the upper portion of your spine.

Strong traps also help with the development of your chest and shoulders. While these muscles are naturally thinner than the larger chest, you are able to build these muscles up by taking advantage of the individual lifts mentioned here.

So, if you’re ready to see substantial improvements in the overall quality, size and strength of your back now is the time to begin incorporating these different trap lifts into your regular workout routine.

-Terry Asher

Is it really possible to eat more and weigh less? Yes, says Chef AJ, author of The Secrets to Ultimate Weight Loss. If you want to look and feel your best this summer—without having to count calories or go hungry—this guide is the perfect read to toss in your beach bag. It will help you fine-tune your diet to beat cravings, end food addiction, and lose weight the plant-based way. We caught up with Chef AJ to get the most important takeaways from her book, plus a few surprising tips. Read on to get the scoop on healthy weight loss.

FOK: What are the most important takeaways from your new book?

AJ: That regardless of how long, or how deeply, you have suffered from a lifestyle-related disease, excess weight, or food addictions, once you get the food right, there is hope for a full recovery. When you truly understand what to eat, you don’t have to worry about how much you eat. And that health food can taste absolutely delicious.

FOK: Understanding the idea of calorie density seems to be the key to unlocking the secrets to weight loss. Can you give us a short lesson on calorie density?

AJ: Calorie density simply means calories per pound of food, and foods range in caloric density from about 100 calories per pound for non-starchy vegetables to 4,000 calories per pound for oil. So there is a 40-fold difference in the caloric density of various foods. A mere tablespoon of olive oil has more calories than 2 pounds of zucchini! Understanding caloric density is not about counting calories, or memorizing how many calories are in a cup of rice or half a cup of blueberries. When you change the average calorie density of the food you eat each day, you can literally consume twice as much food in terms of volume, yet take in half as many calories. So you never have to feel hungry or deprived or count calories, carbs, or points. As luck would have it, the healthiest, most nutrient-dense foods on the planet, the whole plant foods (fruits, vegetables, whole grains, and legumes) and are also the most calorically dilute. By understanding and implementing calorie density, you really can eat more and weigh less.

FOK: Any tips for getting started on a weight loss journey?

AJ: It is essential to sanitize your environment if you want to be successful with any kind of dietary or lifestyle change. As I often say in my Ultimate Weight Loss program: “If it’s in your house, it’s in your mouth.” It’s not a question of if you will eat it, only when. Willpower is only required if you have to make a decision, and you never have to decide to not eat something that isn’t there in the first place. When some people remove all the unhealthy, toxic, trigger foods from their environment their cupboards are completely bare. It’s imperative to shop for healthy food and learn some easy batch cooking techniques because it’s easy to make the right choice when only healthy food is available.

FOK: In the book, you suggest keeping a food journal. Why do you think it’s essential to do so?

AJ: Because what is recorded gets remembered, and you are less likely to eat that Cinnabon if you have to write it down. Keeping a food journal helps keep you accountable, especially if you have someone who will be looking at it. Research shows that people who write down what they eat lose more weight than people who don’t log their food. Old fashioned pen to paper is best.

FOK: I’m obsessed with your idea of “Vegetables for Breakfast” (VFB). Can you explain the habit of VFB and why it’s so crucial for lasting weight loss?

AJ: Pretty much all countries with the exception of the United States eat vegetables as part of a healthy breakfast. Whether it’s the vegetable miso soup in Japan, the kimchi in Korea, or the pickled vegetables in China, most countries eat a savory breakfast. It’s pretty much only the United States that considers sugar, flour, and caffeine breakfast. If you want to lose weight, make sure that at least half your plate at every meal, yes even breakfast, is vegetables. That will dilute the overall caloric density of every meal. In addition, vegetables, especially the dark green leafy ones have compounds called thykaloids, which have been proven to turn off the hunger switch and fight cravings for unhealthy junk food, especially sugar. So whether you want to lose weight, recover from food addiction, or just get healthier, the best thing you can do is to start your day in a savory way with vegetables. But you need to eat them whole, not juiced or blended.

FOK: What is your favorite way to consume “Vegetables for Breakfast”?

AJ: My favorite way to consume any vegetables, besides a delicious chopped salad, is roasted. Whether done in a conventional oven or an air fryer, roasting brings out the natural sweetness in vegetables and caramelizes them so that even people who are vegetable adverse will love them. When you make my recipe for Oven Roasted Balsamic Dijon Glazed Brussels Sprouts, you would swear you’re eating candy!

FOK: What’s your favorite recipe from the book?

AJ: Boy that’s a tough one because I only put my favorite recipes in the book, but I think I would have to say the Creamy Curried Kabocha Squash Soup, Barefoot Dressing, and the C.R.A.M (Carrot, Raisin, Apple and Millet) Muffins.

FOK: Do you have any tips for someone who is already eating a whole-food, plant-based, no-oil diet but is still not losing the weight that they want to lose?

AJ: Immerse yourself in the science of calorie density, which is explained in great detail in my book. If someone is still overweight eating a plant-based diet, then some calorie dense foods are sneaking in somewhere. For some people, it’s because of too many of the high-fat plant foods like nuts, seeds, and avocados, which while healthy, are very calorically dense. It could also be from processed foods like sugar, flour, or alcohol, which for a food addict, is often very hard to moderate their use of. Even eating excessive salt can stimulate the appetite and cause people to overeat. But whether your goal is weight loss, recovering from food addiction, or just to achieve optimal health, the solution is calorie dilution.