Thinking of going blonde? Before you start this fun but complicated hair journey it pays to be informed. Check out the three things I wish I had known before I went blonde on a whim to keep your hair looking great.
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18 Ways To Win The Fight For Size
PUNCH UP YOUR MASS When it comes to training, are your gains coming faster than an Ali one-two combo? Or are you getting worked over in the corner like some washed-up pug, folding up under a rain of body blows?
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Heartburn Sucks—and These 11 Foods Make It Way Worse
The acidic taste in your throat. The fiery feeling in your chest. The chronic cough and difficulty swallowing. If you’re part of the 40 percent of Americans who suffer from regular heartburn, you know it feels pretty terrible.
The good (or bad) news is that about 95 percent of sufferers can trace their symptoms back to a particular food, meaning, with a little detective work, you can figure out what to eat and what to avoid. We’ve gone ahead and done some of the grunt work for you. Try to build a burn-free meal by avoiding these common foods that cause heartburn.
Foods That Cause Heartburn
1. Onions
Ah yes, we know that painful, stinky onion burp from hell all too well. Onions, while nutritious, contain a fermentable fiber called fructooligosaccharides, which may relax the lower esophageal sphincter and increase reflux.
One study compared people's symptoms after consuming a burger with raw onions compared to one without and found that the onion-eaters had significantly more heartburn. Can’t imagine a burger without onions? We hear you. Just make sure to cook them well to break down those tough-on-the-gut fibers.
2. Booze
Yah, you saw that one coming. Much the same way a stiff drink relaxes you enough to help you kill it on the dancefloor, alcohol also relaxes that sphincter, triggering heartburn in the process.
While findings in this area are controversial and varied, many studies have found that drinking in excess may increase the risk of reflux, especially since excessive alcohol intake can directly damage the esophageal and gastric mucosal lining. It’s not surprising, then, that in a survey of heartburn sufferers, as many as 67 percent of respondents felt that booze was to blame. Guess it’s time to volunteer to be the DD!
3. Peppermint
Wait, wha? Isn’t peppermint a cooling herb? Peppermint is thought to reduce lower esophageal sphincter tension, which makes it easier for stomach acids to creep up. One study found that eight percent of heartburn patients reported complaints after consuming peppermint, and a large systematic review reported heartburn as one of the major side effects of peppermint consumption. Maybe stick to chamomile next time.
4. Chocolate
I know you didn’t want to see this on the list. Here’s the deal. Chocolate contains both caffeine and theobromine, both of which can cause the lower esophageal sphincter to relax and allow stomach acid to escape. One study also found that in comparison to a simple sugar solution, chocolate significantly increased heartburn symptoms within just an hour of indulging. Vanilla macaroons are in your future.
5. Salty Snacks
The research on salt and reflux is not really working in our favor. One study found that people who ate salted foods three times or more each week increased their risk of heartburn by up to 50 percent!
Another study found that risk of acid reflux increased as much as 70 percent in people who added salt to their food, suggesting that we could really stand to take the salt shaker off the table. Our suggestion? Skip the sodium and flavor your meals liberally with fresh herbs and spices instead.
6. Fatty Meats
Keto dieters, take note! Fat stimulates the release of the hormone cholecystokinin (CCK), which has been shown to relax the lower esophageal sphincter and cause reflux. It can also delay gastric emptying as fat is digested and absorbed slower than other foods, increasing the likelihood that stomach acids get up in our business.
One study looked at a wide range of dietary considerations and found that cholesterol, saturated animal fats, as well as fat, in general, were some of the most likely perceived culprits of reflux symptoms. Try working in a few extra meatless meals each week and choosing leaner cuts of meat, whenever possible.
7. Full-Fat Dairy
Like the richer cuts of meat, whole milk products (including cream, butter, and our beloved cheese) have become a notorious cause of heartburn. Interestingly, low-fat dairy doesn’t seem to have the same effect, so reach for non-fat or low-fat options if you find it bothers you.
8. Coffee
That morning joe doesn’t usually play so nicely with heartburn sufferers. While coffee may help perk you up, it actually may do the opposite to our esophageal functions, relaxing the lower esophageal sphincter and increasing the risk of reflux.
One report found that about one-quarter of heartburn sufferers found coffee caused them pain. Interestingly, the role in caffeine specifically in this association is largely unclear. While one study found a significant decline in heartburn symptoms with decaffeination, they also found that just adding caffeine to water didn’t cause the ill effects, signaling that there are likely other factors, like acidity, at play.
If you’re trying to wean yourself off, try choosing a low-acidity coffee while going half-caf, slowly shifting the caffeinated: decaf ratio until you’re fully coffee-free.
9. Bubbly Bevvies
Carbonated sodas are not only a common source of caffeine, but they also play a role in reflux by reducing lower esophageal pressure. The result? Lots of burning belches. Classy, we know. One study found that carbonated soda consumptions were one of the worst culprits of heartburn during sleep, and no one likes to be woken up by that! Try cutting back on your soda habit (for more reasons than one) and choosing flat water instead of bubbly.
10. Tomatoes
Bad news for our Italian-food-loving friends. With almost 70 percent of heartburn sufferers citing tomatoes or tomato juice as the cause, it’s not surprising that these antioxidant-rich babies made the list.
While tomato juice is notoriously acidic, one study found that patients experienced reflux symptoms even when the pH of the drink was adjusted to neutral. In other words, there are likely other components of tomato juice that cause the pain. Sad about missing pasta and pizza night? Go for a white pizza and olive oil-based pasta, or whip up a “red sauce” using bell peppers instead.
11. Citrus Juice
It’s starting to look like water might be the only safe drinking choice, right? Anyone who is prone to heartburn and reflux knows how easily a glass of freshly squeezed OJ can ruin an otherwise lovely Sunday brunch.
And is it really a huge surprise? With natural acidity, orange and grapefruit juices are among some of the biggest heartburn offenders, with 67 percent of one survey’s participants citing them as a literal pain. Another study found grapefruit juice to have the worst effect out of all other drinks and juices. If you love your citrus, try watering it down and adding a single shot to a tall glass of water.
Foods That Relieve Heartburn Symptoms
1. Gum
OK, technically not a food (so please, do not swallow a wad), but it seems that gum chewers may be onto something when it comes to heartburn prevention. Research has shown that chewing sugar-free bicarbonate gum can help increase saliva production and clear the esophagus of painful acids. We recommend keeping a pack handy in case any of the offending foods mentioned make it onto your plate (or you just can't give up your morning cup of joe).
2. Whole-Grain Bread
Yay! Another great reason to eat more carbs! It seems that unlike fatty meats and dairy, high-fiber foods may have a protective role in reducing the risk of reflux. One study found that participants who ate higher fiber bread were twice as likely to relieve their heartburn symptoms than those who ate lower fiber bread.
While the exact rationale for this association is largely unknown, it’s believed that fiber reduces nitrites in the stomach that otherwise play a role in relaxing the lower esophageal sphincter. Here’s a little dietitian tip to help you get your 25-37 grams per day of fiber: When choosing a bread, look for one with at least 4 grams of fiber per serving.
3. Fruits and Vegetables
You know you don’t need another reason to get your fruit and veggie fix, but hey, here it goes. In addition to providing a healthy dose of that reflux-reducing fiber, produce also is rich in vitamins A, C, and E, which have a protective effect against reflux thanks to their antioxidant properties. Just be sure to avoid any of the higher acid veggies like oranges, lemons, citrus, and tomatoes.
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Is Cold Yoga a Joke Because Someone Ran Out of Ideas?
There's something absolutely magical about the blissful feeling you get after a yoga class. Equal parts calm and accomplishment, it sets the tone for a productive day (or closes one out).
While the ancient Indian practice has recently undergone some, ahem, quirky stylistic adaptations (see: goat yoga, naked yoga, drunk yoga), the benefits ranging from improving your cardiovascular health and easing lower-back pain to improving your self-esteem remain the same.
The latest variation to enter the scene? Cold yoga. Cue Brrrn, a New York City boutique studio that offers a chilly class they call "Flow," set in a 60-degree studio.
Before you say "WTH will they come up with next?" let's peek at the science behind cooler sweat sessions.
When you're cold, your body has to use more energy and work harder to maintain your core body temperature (shivering indeed burns calories). Cool environments could help better your sleep quality and can help your alertness—if you've ever tried to sleep without air conditioning in July, you know this is true. Some studies have suggested that exposure to colder temperatures be used as an alternative strategy for exercise, while others go so far as to claim that a lack of cold exposure is a contributing cause of obesity.
Being too cold, however, can do more harm than good. Research shows that although shivering requires energy, it can also impair skilled performance. But for the average person, if you're generating heat by moving your body, Brrrn's studio won't set your teeth to chattering. The class offerings vary in temperature—the coldest being for their strength-training class and the "warmest" at 60 degrees.
"Heat gets in the way of your workout performance," says Brrrn co-founder Johnny Adamic. "In cooler temperatures—anywhere from 40 to 64 degrees—your perceived rate of exertion is lower, which means you can work out harder and sustain your maximal best performance for longer."
In contrast, in ambient or hot environments, your perceived rate of exertion is higher (especially in hot yoga). This means that your body thinks it's working harder than it really is—in fact, a recent study found that Bikram yoga might not be as beneficial as it's hyped up to be. So what happens when the measure of success isn't how much you sweat, but how you feel once you tackle the mat? I went into Brrrn to find out.
First things first: The room is definitely chilly.
Usually, my go-to yoga ensemble is next-to-nothing—a sports bra and spandex shorts. This time around, I was dressed for success, wearing an Under Armour long-sleeve and full tights. I didn't think that 60 degrees would feel that brisk, but… yeah, it does.
The 50-minute class started off like most others in the category—a child's pose quickly turned into a vinyasa flow. Unlike other, more traditional options, no mats were used (the floor itself is made of a firm padding).
Before I knew it, the instructor was offering up modifications and advanced movements for attendees who've taken the studio's Flow class before, including extra push-ups during chaturanga. Toward the end of the class, we got into deeper stretches like pigeon and lizard. And of course, the whole thing culminated in savasana … and a side of heat.
"We do like heat, but just at the end of class in savasana," says Jimmy T. Martin, co-founder of Brrrn. "We turn on the infrared light in savasana because heat triggers the parasympathetic nervous system, which activates our rest-and-digest physiologies. We essentially view heat as dessert, so it feels like a reward when we're lying still."
So, should you try it?
For what it's worth, I'll be going back. My triceps were on the sore side the following afternoon from those extra push-ups, and I liked that my hair was still in tip-top shape for the rest of the day. And while the lack of mats threw me off a tad, that definitely didn't change the effectiveness of the workout.
If you're concerned about safety, don't stress: Unless you're working at your absolute max, your muscles really perform the same way in the cold. In any temperature, dynamic stretching and light cardio (think: butt kicks, lunges, jumping jacks) are the best way to get your muscles warm and ready for action.
So sure, maybe we're running out of ways to make yoga fresh and entertaining for the people who aren't satisfied with a more traditional class. But if the workout is legit and you feel good after, then why not mix it up? I think cold yoga may be here to stay—and at the very least, it's a new trend worth trying out.
Emily Abbate is a freelance writer, certified fitness trainer, and host of the podcast Hurdle. Follow her on Instagram.
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Meet The Woman Who's Showing Us That Scars Are Beautiful
Michelle Elman underwent 15 surgeries before the age of 20 due to a brain tumor, a punctured intestine, an obstructed bowel, a brain cyst, and a condition called hydrocephalus. After noticing the lack of representation for people with scars online, the UK-based body confidence coach decided to address the issue head-on in 2015, when she shared a photo of herself rocking a two-piece swimsuit on Instagram.
Part of Elman's caption read: About a month ago, I finally faced up to wearing a bikini and although I love my body thoroughly and have for many years—this was one of the most difficult things I have ever done, yet once it was on, it was one of the most liberating feelings to know that I wasn't letting two pieces of material stop me from being comfortable in my own body. My belief is that no one should have to feel ashamed of their body, whether you have stretch marks or a C-section scar so... THIS summer, let's stand up and be proud of our scars and what they represent—a story!
Racking up thousands of likes on Instagram, the photo went viral—fast forward to 2018 and Elman is now the author of a thought-provoking memoir, titled Am I Ugly?, which details her decades-long journey to body positivity as it relates to overcoming multiple life-threatening health issues and how that takes a toll on one's self-image.
I spoke with Michelle Elman about Am I Ugly?, inspiring strangers to love themselves, dealing with internet trolls, and more:
What's your view toward the body-positivity movement as a whole? Do you like where it's going, or is there room for improvement?
I still strongly believe in body positivity, and I believe the criticism around lack of inclusivity is going to make it stronger in the long run. I think we need to protect our movement and make sure it stands up for the people it was always intended for.
EDITOR'S PICK
What do you want people to understand about body positivity?
I want people to realize that body positivity and body confidence are different and separate things. Body positivity is a political movement created to fight the oppression of people who live in marginalized bodies and end the stigma they face on a daily basis. Body confidence is your personal journey and relationship with your body. You can be body positive without being body confident, and you can be body confident without being body positive.
How do you handle negative comments on social media?
I am practically immune to comments about my appearance because I don't base my worth on my looks, but it's the comments about my character or personality that tend to affect me. On a good day, I don't care at all, but on a bad day, every word hurts like it's being said by my best friend, so I make sure to recognize that it has nothing to do with the comment, and it has much more to do with what is going on in my life at that moment.
When you first launched your platform, were you surprised by the overwhelming amount of positive feedback you received from strangers?
I've been running my account for four years, so it has been quite gradual. In the beginning, when I spoke about scars in particular, the feedback was rarely ever positive. At the time, a lot of people believe scars should not be seen and that it wasn't "necessary" to be discussed, and I am proud to be part of the shift in attitudes toward scars.
Tell me about Am I Ugly. What motivated you to write this?
Am I Ugly? is my memoir, the story of me going through 15 surgeries and the impact it had on my body confidence. I believe illness is an important aspect of body positivity that isn't discussed enough and my book really shines a light on that.
For people without illness, it gives them perspective and makes them realize the health that they take for granted every day. It focuses on setting the foundation of respecting and appreciating your body. What motivated me to sit down and write it was when I was in a hospital bed at 19, I was convinced I was going to die, and I was obsessed about leaving something permanent in this world. All I had done with my life so far was study, and I wanted my life to count for more—so I started writing.
Follow Michelle Elman on Instagram @scarrednotscared and @bodypositivememes.
Princess Gabbara is a multimedia journalist and storyteller. Follow her on Twitter and Instagram @PrincessGabbara. Visit her website at princessgabbara.com.
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