Real Health Summer 2018

YOUR GUIDE TO BLACK WELLNESS

What to Consider Before Taking a DNA Test

SUMMER 2018 $2.99 US REALHEALTHMAG.COM

The Effects of Racial Stereotypes on Body Image

The Evolution of Basketball Wives’

Evelyn Lozada

A Force for the Empowerment of Women and Girls

How to Cope With Uncertainty

How Pets Can Enhance Our Health

Is Your Child a Bully?

What is BIKTARVY®?

BIKTARVY is a complete, 1-pill, once-a-day prescription medicine used to treat HIV-1 in adults. It can either be used in people who have never taken HIV-1 medicines before, or people who are replacing their current HIV-1 medicines and whose healthcare provider determines they meet certain requirements.

BIKTARVY does not cure HIV-1 or AIDS. HIV-1 is the virus that causes AIDS.

IMPORTANT SAFETY INFORMATION What is the most important information I should know about BIKTARVY? BIKTARVY may cause serious side effects: � Worsening of hepatitis B (HBV) infection.

If you have both HIV-1 and HBV and stop taking BIKTARVY, your HBV may suddenly get worse. Do not stop taking BIKTARVY without first talking to your healthcare provider, as they will need to monitor your health.

Who should not take BIKTARVY? Do not take BIKTARVY if you take: � dofetilide � rifampin � any other medicines to treat HIV-1

What are the other possible side effects of BIKTARVY? Serious side effects of BIKTARVY may also include: � Changes in your immune system. Your immune system may get stronger and begin to fight infections. Tell your healthcare provider if you have any new symptoms after you start taking BIKTARVY. � Kidney problems, including kidney failure.

Your healthcare provider should do blood and urine tests to check your kidneys.

If you develop new or worse kidney problems, they may tell you to stop taking BIKTARVY. � Too much lactic acid in your blood (lactic acidosis), which is a serious but rare medical emergency that can lead to death.

Tell your healthcare provider right away if you get these symptoms: weakness or being more tired than usual, unusual muscle pain, being short of breath or fast breathing, stomach pain with nausea and vomiting, cold or blue hands and feet, feel dizzy or lightheaded, or a fast or abnormal heartbeat. � Severe liver problems, which in rare cases can lead to death. Tell your healthcare provider right away if you get these symptoms: skin or the white part of your eyes turns yellow, dark “tea-colored” urine, light-colored stools, loss of appetite for several days or longer, nausea, or stomach-area pain.

The most common side effects of BIKTARVY in clinical studies were diarrhea (6%), nausea (5%), and headache (5%). Tell your healthcare provider if you have any side effects that bother you or don’t go away.

What should I tell my healthcare provider before taking BIKTARVY? � All your health problems. Be sure to tell your healthcare provider if you have or have had any kidney or liver problems, including hepatitis virus infection. � All the medicines you take, including prescription and over-the-counter medicines, antacids, laxatives, vitamins, and herbal supplements. BIKTARVY and other medicines may affect each other. Keep a list of all your medicines and show it to your healthcare provider and pharmacist, and ask if it is safe to take BIKTARVY with all of your other medicines. � If you are pregnant or plan to become pregnant. It is not known if BIKTARVY can harm your unborn baby. Tell your healthcare provider if you become pregnant while taking BIKTARVY. � If you are breastfeeding (nursing) or plan to breastfeed. Do not breastfeed. HIV-1 can be passed to the baby in breast milk.

You are encouraged to report negative side effects of prescription drugs to the FDA. Visit www.fda.gov/medwatch, or call 1-800-FDA-1088.

Ask your healthcare provider if BIKTARVY is right for you.

Please see Important Facts about BIKTARVY, including important warnings, on the following page.

GILC0396_BIKTARVY_A_7-875x10-5_RealHealth_KeepShining_r1v1jl.indd 2-3

B

Get HIV support by downloading a free app at MyDailyCharge.com

KEEP SHINING. Because HIV doesn’t change who you are.

BIKTARVY is a 1-pill, once-a-day complete HIV-1 treatment for adults who are either new to treatment or whose healthcare provider determines they can replace their current HIV-1 medicines with BIKTARVY.

BIKTARVY does not cure HIV-1 or AIDS.

BIKTARVY.COM

5/3/18 1:35 PM

IMPORTANT FACTS This is only a brief summary of important information about BIKTARVY® and does not replace talking to your healthcare provider about your condition and your treatment.

(bik-TAR-vee) MOST IMPORTANT INFORMATION ABOUT BIKTARVY BIKTARVY may cause serious side effects, including: • Worsening of hepatitis B (HBV) infection. If you have both HIV-1 and HBV, your HBV may suddenly get worse if you stop taking BIKTARVY. Do not stop taking BIKTARVY without first talking to your healthcare provider, as they will need to check your health regularly for several months.

ABOUT BIKTARVY BIKTARVY is a complete, 1-pill, once-a-day prescription medicine used to treat HIV-1 in adults.

It can either be used in people who have never taken HIV-1 medicines before, or people who are replacing their current HIV-1 medicines and whose healthcare provider determines they meet certain requirements.

BIKTARVY does not cure HIV-1 or AIDS. HIV-1 is the virus that causes AIDS. Do NOT take BIKTARVY if you also take a medicine that contains: • dofetilide • rifampin • any other medicines to treat HIV-1

BEFORE TAKING BIKTARVY Tell your healthcare provider all your medical conditions, including if you: • Have or have had any kidney or liver problems, including hepatitis infection.

• Are pregnant or plan to become pregnant.

• Are breastfeeding (nursing) or plan to breastfeed. Do not breastfeed if you have HIV-1 because of the risk of passing HIV-1 to your baby.

Tell your healthcare provider about all the medicines you take: • Keep a list that includes all prescription and over-thecounter medicines, antacids, laxatives, vitamins, and herbal supplements, and show it to your healthcare provider and pharmacist.

• Ask your healthcare provider or pharmacist about medicines that interact with BIKTARVY.

POSSIBLE SIDE EFFECTS OF BIKTARVY BIKTARVY can cause serious side effects, including: • Those in the “Most Important Information About BIKTARVY” section.

• Changes in your immune system.

• New or worse kidney problems, including kidney failure.

• Too much lactic acid in your blood (lactic acidosis), which is a serious but rare medical emergency that can lead to death. Tell your healthcare provider right away if you get these symptoms: weakness or being more tired than usual, unusual muscle pain, being short of breath or fast breathing, stomach pain with nausea and vomiting, cold or blue hands and feet, feel dizzy or lightheaded, or a fast or abnormal heartbeat.

• Severe liver problems, which in rare cases can lead to death. Tell your healthcare provider right away if you get these symptoms: skin or the white part of your eyes turns yellow, dark “tea-colored” urine, light-colored stools, loss of appetite for several days or longer, nausea, or stomach-area pain.

• The most common side effects of BIKTARVY in clinical studies were diarrhea (6%), nausea (5%), and headache (5%).

These are not all the possible side effects of BIKTARVY. Tell your healthcare provider right away if you have any new symptoms while taking BIKTARVY. Your healthcare provider will need to do tests to monitor your health before and during treatment with BIKTARVY.

HOW TO TAKE BIKTARVY Take BIKTARVY 1 time each day with or without food.

GET MORE INFORMATION • This is only a brief summary of important information about BIKTARVY. Talk to your healthcare provider or pharmacist to learn more.

• Go to BIKTARVY.com or call 1-800-GILEAD-5.

• If you need help paying for your medicine, visit BIKTARVY.com for program information.

BIKTARVY, the BIKTARVY Logo, DAILY CHARGE, the DAILY CHARGE Logo, LOVE WHAT’S INSIDE, GILEAD, and the GILEAD Logo are trademarks of Gilead Sciences, Inc., or its related companies.

Version date: February 2018 © 2018 Gilead Sciences, Inc. All rights reserved. GILC0396 04/18

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CONTENTS

this month on REALHEALTHMAG.COM No More Fear

Mariah Carey kept her bipolar disorder a secret for 17 years. But after she went into therapy, the singer decided to go public about her condition.

(COVER) PHOTO BY MARAT SHAYA; (CAREY) TINSELTOWN/SHUTTERSTOCK.COM; (DEROZAN) LEONARD ZHUKOVSKY/SHUTTERSTOCK.COM; (WOMAN SMOKING, BLOOD/DNA CODE AND BOOKS) ISTOCK; (PROTEIN PUMPKIN CUPS) © 2018 BY PROTEIN POW, LTD.; (SWARD) KLEARJOS PAPANICOLAOU/COURTESY OF COUNTRYMAN PRESS

Health Basics A—Z

Want to lose weight, exercise smart, eat right, find good health care, sleep better or just get healthy? For tips, click on “Health Basics A–Z” on the realhealthmag.com home page.

An NBA Star Discloses

Athlete DeMar DeRozan revealed his struggles with depression and anxiety to help lessen the stigma associated with these mental health issues.

It’s Time to Quit Smoking Puffing on cigarettes is bad for everyone’s health. But did you know that African Americans are at a greater risk of heart failure if they light up?

Digital Real Health

Read Real Health magazine online exactly as it appears in print. Go to realhealthmag.com/ digital to view the current issue and the entire Smart + Strong digital library.

7 5

20

8 editor’s letter

12 COVER STORY

a reality star changes

Should the United States consider mandatory vaccinations?

7

buzz

DNA test downer; normalizing HIV; stopping PrEP safely; headache treatments; what you need to know about restless legs syndrome; notes on hep C testing; a new school of thought on what might cause depression; mental health and pets; smoking and diabetes

10

sex

What’s behind the decline of sperm counts in semen; advice to parents of kids who bully

11

Why Evelyn Lozada of Basketball Wives decided she needed to stop her bad behavior on the show

nutrition

Beware of salt substitutes; ideal meal timing for weight loss; brain foods you can afford

16

mirror, mirror

Lessons to learn about body image from Black ballerinas

20

beyond smoothies

Protein powder is a really versatile ingredient that can be used to make healthier dishes of all kinds.

24

hair growth basics

How tresses get longer, myths and facts about this natural cycle and tips for a healthier mane.

28

thoughts

Ways to deal with the uncertainty and unpredictability of life

Real Health Question of the Month

What’s the biggest challenge you’ve had to overcome while learning to cook with protein powder?

I’ve learned that just replacing the white flour in Grandma’s cake recipe with protein powder is the No. 1 reason people end up with dry, rubbery cakes.

Just start from scratch and build your recipes around protein powder.

—Anna Sward, creator of ProteinPow.com

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At realhealthmag.com, you can read more articles; access exclusive, online-only special reports; and subscribe ($9.97 for four quarterly issues; or call 212.242.2163). Plus, sign up for the Real Health email newsletter to get the latest news on issues relating to Black health!

Help us support the next generation of breakthrough scientists who will prevent or cure all forms of cancer.

100% of donations go to cancer research

Learn more at www.damonrunyon.org RHA492166.pdf 05.10.2018 17:03

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EDITOR’S LETTER

Enforced Inoculations

A

EDITOR-IN-CHIEF

lthough vaccinations are not federally mandated, all 50 states require that children get inoculated against diphtheria, tetanus, whooping cough, polio, measles and chickenpox. However, according to the most recent information available, all 50 states allow medical exemptions, 47 authorize religious exceptions and 17 absolve kids from vaccinations for philosophical reasons. Meanwhile, folks continue to debate whether vaccines are safe for children, adolescents and adults and whether immunizations should be required to protect against outbreaks of disease.

Since ancient times, people have used inoculation techniques against communicable diseases. Indeed, vaccines are responsible for eradicating or eliminating many infectious illnesses that triggered epidemics that killed millions of individuals of all ages.

When a disease is eradicated, the illness no longer exists anywhere in the world.

Elimination of a disease, on the other hand, ends its presence in a specific region.

Vaccination programs that drive high rates of inoculation have been responsible for both results, according to the World Health Organization. (Those opposed to vaccines, however, give credit to clean water and better sanitation in communities.)

Kate Ferguson-Watson MANAGING EDITOR

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ART DIRECTOR

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Goulda Downer, PhD, RD, CNS; Lovell Harris, MD; Dorothy Horton, PsyD; Jeanette L. Pinnace, DPM; Lee SaintMartin, MS, IIPA, CN, ND; Yuan Wan; Terrie M. Williams FEEDBACK

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Here’s to your health,

JOAN LOBIS BROWN

Issue No. 53. Copyright © 2018 CDM Publishing LLC. All rights reserved.

No part of this publication may be reproduced, stored in any retrieval system or transmitted, in any form by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission of the publisher. Smart + Strong® and Real HealthTM are trademarks of CDM Publishing, LLC.

It should come as no surprise that there are numerous examples of possible good and bad outcomes associated with the use of these prophylactic medicines.

Besides the eradication and elimination of infectious diseases, one of the most compelling arguments in defense of vaccinations is that inoculating enough people can immunize population groups—a concept known as “herd immunity”—and stop outbreaks of illness from decimating a community. Proponents also stress that vaccines can save lives, adverse reactions are rare and major medical organizations endorse their safety profile.

A key point voiced by opponents of vaccinations is that these medicines might cause unknown side effects because the ingredients they contain may be harmful.

In addition, many folks believe that governments shouldn’t be allowed to make medical decisions for individuals and that pharmaceutical companies can’t be trusted to make and regulate safe vaccines.

Truly, it’s difficult to dispute the validity of some of these concerns. But vaccines have made the world a safer place.

Smallpox has been eradicated (to date, this is the only infectious illness we’ve said goodbye to globally) as has polio (declared eradicated in the United States in 1979). And diphtheria, tetanus, whooping cough, measles and chickenpox have effectively been eliminated in most countries through widespread vaccination.

But these diseases could make a comeback if people stop getting vaccinated.

This is because if one or two cases of disease are introduced into a community where most people are not vaccinated, outbreaks will occur, according to the Centers for Disease Control and Prevention. I’d say this is enough reason to consider making vaccines mandatory.

Kate Ferguson-Watson, Editor-in-Chief katef@realhealthmag.com

realhealthmag.com

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DNA Determinations

ISTOCK

Is discrimination now down to a science?

SHOULD COMPANIES BE ABLE TO USE biological tests to deny folks life insurance coverage?

Before you submit to a DNA test, you’d better cross your fingers and hope that the results won’t ever be shared because under the provisions of the Genetic Information and Nondiscrimination Act (GINA), which passed in 2008, individuals are protected against genetic discrimination only when they seek health insurance coverage. According to the National Institutes of Health, GINA does not safeguard against such bias with regard to life, disability or longterm care insurance.

The passage of GINA also stopped employers from hiring, terminating or promoting employees based on their genetic information. But the legislative bill HR 1313, also known as the Preserving Employee Wellness Programs Act (PEWPA), which the full House of Representatives is pondering, would allow companies to offer substantial

health insurance premium rebates to workers who sign up for company wellness programs. The problem is that employers could use DNA tests to assess the health risks of those enrolled.

And employees who don’t sign up could face higher premiums.

The legislation would permit businesses to collect health information from employees enrolled in the programs and enable companies to discriminate against workers based on the results of their genetic exams. (Right now, under GINA, genetic information collected from workplace wellness programs can be shared only with care providers.)

In addition, these evaluations generate medical records that life insurance companies may examine to determine whether they’ll approve someone for a policy or charge higher Genetic rates if a DNA test retests can veals a genetic marker affect life insurance for a serious illness. approval.

Can life insurance

companies ask applicants to share genetic test results? In the past, insurers didn’t require such disclosures. But “that is likely to change now with advances in genetic testing and its ability to predict health risks,” advises Tatiana Kadetskaya, an insurance attorney with her own law firm in Philadelphia.

“In response to these changes, life insurance companies may change their applications for coverage and may require applicants to disclose their genetic test results.”

What’s more, genetic testing may one day be mandatory for those who apply for life insurance. “Since there is no current legislation against genetic discrimination by life insurers, they have even more leverage to make the first move,” observes Cliff Pendell, a licensed insurance agent and managing partner and cofounder of JRC Insurance Group in San Diego.

RH tip: Keep watch on PEWPA. —Kate Ferguson-Watson

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BUZZ

Be PrEPared!

Stay safe when starting or stopping pre-exposure prophylaxis.

Should HIV be considered just another chronic disease?

TODAY, HIV IS NO LONGER CONSIDERED a death sentence nor do clinicians treat the virus as anything other than an infection. Thanks to antiretroviral medications, people living with HIV can manage the virus with a few drugs (sometimes with several meds combined in just one pill) and live long and healthy lives.

This is why a large number of medical professionals regard HIV as a manageable condition. But this view concerns some who believe that making HIV an ordinary illness may lead to complacency about the virus, which, in turn, may result in serious setbacks, such as reduced funding for research and an increase in new infections.

Bob Leahy, the former publisher of PositiveLite.com, an online magazine for people with the virus, says the problem with looking at HIV as a strictly medical matter is that this perspective

doesn’t take into account the stigma, disclosure and criminalization issues that people with the virus face.

As HIV is normalized—for example, the Centers for Disease Control and Prevention recommends that community health centers routinely offer patients HIV testing in order to lessen stigma— some of the issues that have made the virus more exceptional than other illnesses may become less important to address.

But often there’s a huge gap between the perception of HIV as a chronic illness and the daily experiences of those living with the virus. Leahy says that although the epidemic is perceived differently now, the unique problems those living with the virus must contend with should not be dismissed.

So Leahy worries. “I get edgy when I see these truths ignored,” he says.

—Kate Ferguson-Watson

THE PERCENTAGE OF AFRICAN AMERICANS LIVING WITH HIV WHO REPORT THEY FEEL INTERNALIZED STIGMA Source: Centers for Disease Control and Prevention

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Normalizing the Virus

Truvada as PrEP (pre-exposure prophylaxis) is a pill taken each day to prevent HIV. Among men, daily PrEP use reduces the risk of HIV by 99 percent or more; among women, that figure is estimated to be more than 90 percent (indeed, it may be greater but more research is needed). For individuals engaging in anal sex, PrEP must be taken for a week prior to sex for maximum protection; for those engaging in vaginal sex, PrEP must be taken for 30 days before sex.

So that—in a nutshell—is PrEP and how to take it. But what if you’ve been on the medication and want to stop?

Maybe you’re in a monogamous relationship with someone who is HIV negative or are no longer having sex or there’s some other reason.

While you should always consult with your PrEP provider first, you should continue to take PrEP for a month after the last time you had sex and get tested for HIV four weeks after. This gives the medication time to eradicate the virus in the event that you have been exposed; the HIV test will simply confirm your HIV status.

Should your circumstances change, don’t worry: As long as you’re HIV negative, you can safely restart taking PrEP. Remember to take the med for a week before having anal sex and for a month before vaginal intercourse. —Joe Mejía

BUZZ

Fidgety Feelings When staying still is a problem

Hep C Notes

How this liver disease is diagnosed FOR THOSE WONDERING WHETHER THEY have hepatitis C virus (HCV), learning their status may require several steps.

First, doctors use a simple test to detect the presence of HCV antibodies in the blood. A negative result means that an individual hasn’t been exposed to hep C and further testing is generally unnecessary. But if antibodies are present, doctors usually order another test.

The additional exam is needed because despite a positive antibody test result, an individual may not have hepatitis C. A qualitative HCV RNA test helps docs make the final determination. A positive result on this second test con-

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million

firms that the person has hepatitis C. A negative result, however, establishes that the individual was exposed to the virus at some point but his or her body cleared the infection on its own.

For those with a positive HCV RNA test result, the next step is a quantitative HCV RNA test to measure the amount of virus in the blood.

Before treatment begins, another test is given to determine the strain, or genotype (1 through 6), of the virus so that doctors can prescribe the most effective of several medications available, which have viral cure rates of between 90 and 100 percent.

—Kate Ferguson-Watson

Pulling, aching, throbbing, itchy sensations accompanied by an irresistible urge to move the legs or arms may indicate a case of restless legs syndrome (RLS), aka Willis-Ekbom disease. Of U.S. adults responding to a National Sleep Foundation poll, 15 percent reported experiencing these annoying issues.

Usually, symptoms of RLS occur in the late afternoon or evening hours and are most severe at night when a person is sitting or lying down. These unpleasant sensations can disrupt sleep, mood and concentration and may also happen during periods of extended inactivity, such as when flying or watching a movie. (Typically, walking or moving the legs temporarily relieves the discomfort.)

RLS is classified as both a sleep and movement disorder, but it is also considered a neurological sensory illness related to dysfunction in an area of the brain that controls motion.

But there’s good news: Most cases of RLS can be treated with nondrug therapies and, if necessary, medications.

—KFW

THE NUMBER OF ADULTS IN THE UNITED STATES WHO SUFFER FROM MODERATE TO SEVERE RESTLESS LEG SYNDROME Source: Florida Hospital

A Head Case New and emerging therapies for migraines Every 10 seconds someone in the United States visits the emergency room complaining of head pain, such as the acute migraine experienced by Lloyd, a 56-year-old theater manager, almost 15 years ago. “The pain was nonstop and felt like someone was banging inside my head with a hammer,” he recalls. “I felt dizzy and nauseous and couldn’t stand any lights being on.”

After undergoing a battery of tests that offered no clue about the cause of his vicious headache, Lloyd was discharged from the ER with a prescription for Imitrex, a pain medication that treats nausea and other symptoms of migraines. But the med barely helped.

Today, there are more effective treatments for migraines—which are the most common cause of

neurologic disability, according to Peter J. Goadsby, MD, PhD, one of the world’s leading headache experts and a professor of neurology at University College London— such as nerve blocks, which are injections of a steroid or other medication around the occipital nerves in the back of the head. In addition, the Food and Drug Administration OK’d Botox shots for chronic migraines, headaches that occur 15 or more days each month.

Meanwhile, researchers await the results of latestage clinical trials for the lab-produced injectable drugs erenumab and fremanezumab—classified as monoclonal antibodies—which they hope will reduce or stop migraines. Two other similar meds may become available this year.

—KFW

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SEX

Ask Doctor Dee Dorothy Horton, PsyD, answers your questions.

Downward Spirals

What’s behind the decline of sperm in men’s semen?

A RECENT REPORT ANNOUNCED THAT THE count and concentration of sperm in semen among men in countries in North America and Europe and in Australia and New Zealand has plunged by more than 50 percent and doesn’t seem to be leveling off, according to findings published in the journal Human Reproduction Update.

Sperm count measures the total number of sperm; sperm concentration, or density, is the number of sperm in millions in each milliliter of semen.

For the research, the first to evaluate multiple inquiries on the topic, scientists reviewed 7,500 studies from 50 different countries involving almost 43,000 men who provided semen samples between 1973 and 2011.

Researchers selected 185 studies that included males who met their criteria: men who didn’t produce a pregnancy.

Findings showed that, overall, sperm concentration declined by 52.4 percent during the entire study period for men

living in industrialized Western countries.

In addition, among the same group, total sperm count decreased overall by 59.3 percent. (Researchers found no significant dip in the sperm counts or concentrations of men living in South America, Asia and Africa.)

Scientists say the results, which showed high proportions of men in countries in the West with concentrations of sperm below 40 million per milliliter of semen, is of particular concern because this is associated with a “decreased monthly probability of conception.”

Additionally, poor semen quality is associated with a higher risk of hospitalization and even death for men.

Previous studies speculated that the drop may be due to men’s exposure to chemicals such as pesticides, lead and fire retardants that can disrupt the endocrine system and affect its production of certain hormones in the body. Obesity, smoking and stress may also play a role. —Kate Ferguson-Watson

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THE NUMBER OF SPERM PER MILLILITER OF SEMEN THAT’S CONSIDERED NORMAL Source: World Health Organization 1 0 RE AL H E A LTH SU MMER 2018

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Bullying is a negative coping mechanism some children use to respond to violence and intimidation in their own lives. Often this behavior is cyclical, meaning it can cause victims to bully others. Classified as “a form of childhood trauma,” bullying can carry over to adulthood if not corrected. This means parents must intervene when they realize their child is a bully.

According to experts, moms and dads should take these acts of intimidation seriously and not make excuses when someone informs them their child is a bully. When an incident occurs, adults should ask their kids what happened and what role they played in the interaction.

In addition, as a way to inspire empathy, parents should encourage children to imagine themselves in the other person’s shoes.

Adults should think about relationship dynamics at home that might have caused their kids to act out. To help change bullying attitudes and behaviors, youngsters must be taught how to confront, challenge and cope with fears and negative thoughts without causing pain to others.

Finally, parents should explain to children that bullying hurts both the person being bullied and the bully because this behavior can trigger long-term mental health problems for both parties.

If kids continue to bully others, cognitive behavior modification therapy may help to change their negative behaviors.

(SPERM) ISTOCK; (HORTON) COURTESY OF DOROTHY HORTON, PSYD

My kid is a bully, now what?

NUTRITION

Brain Power NOURISH THE NOGGIN

Time to Eat To lose weight, should you chow down sooner rather than later?

THEORIES ABOUND ABOUT THE BEST WAY FOR PEOPLE TO LOSE WEIGHT. Now, recent findings from the Perelman School of Medicine at the University of Pennsylvania suggest that eating late at night may not only derail individuals’ efforts to lose weight but also raise their insulin and cholesterol levels as well as their risk of heart disease, diabetes and other health problems.

For the study, researchers asked nine healthy-weight participants to eat three meals and two snacks between 8 a.m. and 7 p.m. for eight weeks and then consume the same number of meals and snacks between noon and 11 p.m. for another eight weeks. (In between, folks adhered to a two-week washout period to ensure that there’d be no carryover effects.)

During this 18-week stretch, individuals slept between 11 p.m. and 9 a.m., and scientists measured changes in their weight, metabolism and calories burned.

Results showed that folks who ate later in the day gained weight. In addition, those participants experienced a rise in levels of insulin, glucose, cholesterol and triglycerides. Researchers noted that certain hormones in the early eaters peaked at the right time, which may have kept them from overeating.

Now that’s some news weight watchers can use!

—Kate Ferguson-Watson

Although no single food is best for overall health, eating well-balanced meals can sharpen brain function and help the organ to grow. “With so much focus on brain science and mental health, it is essential we consider the powerful brain intervention at the end of our forks,” says Drew Ramsey, MD, an assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons.

According to Ramsey, five categories of super affordable foods are key for optimal brain function: seafood, greens, nuts, beans and a little dark chocolate.

Buy fish, such as wild salmon; fruits, such as blueberries; veggies, such as kale and other leafy greens (frozen is fine); and canned beans and other legumes, such as lentils.

In addition, foods such as nuts, whole grains, chocolate and select meats can be purchased in bulk. And eat foods in season, Ramsey suggests, since that’s when they’re most flavorful and nutritious.

—KFW

Salt Swaps Be careful of substances used to replace sodium.

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Folks trying to cut back on sodium in their diet may be tempted to reach for salt substitutes. But these replacement products may not be the healthiest choice for some.

Many salt substitutes replace ordinary table salt (sodium chloride) with potassium chloride, a salty chemical compound. But this combo can be harmful for individuals with kidney or heart problems because excess potassium can build up in the blood, which can lead to sudden death.

Ideally, the best way to reduce sodium

intake is to season foods with a variety of flavorful herbs and spices, such as tarragon, oregano, fresh garlic, ground pepper, garlic powder, lemon juice, infused vinegars and blended salt-free condiments that add zest to favorite dishes.

The preference for salt is learned, “meaning you can unlearn your craving,” notes the Cleveland Clinic. What’s more, once taste buds become used to new flavors, salt most likely won’t be missed.

—KFW

THE AMOUNT OF SODIUM IN MILLIGRAMS RECOMMENDED IN A DAY VS. THE AMOUNT IN SOME FAST FOOD CHEESEBURGERS Sources: USDA Agricultural Research Service and American Heart Association

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Evelyn Lozada proves that reality show bad girls can turn over a new leaf and still reel in the ratings.

TRANSFOR TRANSFO

EVELYN LOZADA OF BASKETBALL WIVES REFLECTS ON THE FORCES THAT SHAPED HER INTO AN ADVOCATE FOR FEMALE EMPOWERMENT.

By Kate Ferguson-Watson

Evelyn Lozada prides herself on thinking strategically. The 42-year-old native New Yorker, who was born in Brooklyn, was the first person Shaunie O’Neal, the creator and executive producer of Basketball Wives (BBW), invited to join the cast of the VH1 reality show that follows the lives of women who are married or otherwise connected to pplayers in the NBA. Lozada had just llaunched a high-end shoe store in Coral Gables, Florida, and w was separating from her partner of 10 years, Antoine Walker, who at the time played with the Boston Celtics as a power forward. At first, Lozada didn’t know how she would fit into the show.

ORMED MED

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But O’Neal, the former wife of NBA star Shaquille O’Neal, told her it was enough that she had lived for a very long time with someone who played in the basketball league and was familiar with the BBW lifestyle and the trappings of fame.

“I AGREED TO DO IT MAINLY BECAUSE OF

this business that I had, because in my mind, I said, OK, well, this can be great for my shoe store, you know, exposure,” Lozada says.

In 2017, after a four-year hiatus, BBW returned for a sixth season and Lozada rejoined the cast. The big difference now was in how Lozada responded

to confrontations. Instead of hurling objects at her opponents, Lozada used her voice to communicate.

“Evelyn on BBW seven years ago and the person that I am today are two totally different people,” she says. “I think sometimes it’s hard for people to wrap their minds around that, even certain cast members. My reaction may come off to them like I’m being fake, but I’m a much different person now. We should all want to evolve and become better people, and that’s why I returned to BBW, to reveal that part of myself and also to show that we’re not women who just want to argue and fight about things that really don’t matter.”

Evelyn Lozada with her son, Carl Leo Crawford, and her daughter, Shaniece Hairston.

Six years ago, Lozada experienced an epiphany when she saw her stepdaughter imitate an incident from an episode of the show in which Lozada threw a bottle at a cast mate, triggering massive criticism from viewers. The backlash prompted Lozada to write a letter to her 7-year-old self in which she reflected on her behavior and recognized her accountability for the effects her “grown-up actions were having on the next generation of little ones who watch negative and abusive moments unfold on television.”

According to findings from the Girl Scout Research Institute, all girls ages 11 to 17 who were surveyed felt that reality shows promote bad behavior. In addition, those who were regular viewers of these kinds of programs accepted and expected higher levels of drama, aggression and bullying in their lives.

OBSERVES HOLLY S. PEEK, MD, MPH, THE

Evelyn Lozada with women at a march and rally to end domestic violence.

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assistant medical director of the Klarman Eating Disorders Center at McLean Hospital in Belmont, Massachusetts, “As we try to discourage bullying,

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EVELYN LOZADA CONSIDERS HERSELF A “MOMPRENEUR” WHO KNOWS THE VALUE OF HAVING PEOPLE TAKE HER SERIOUSLY AS A BUSINESSWOMAN.

gossiping and other forms of interpersonal aggression between young girls, it’s unfortunate that reality shows often feature adults behaving in exactly this manner, all the while continuing to gain popularity in mainstream media.”

In the letter, Lozada tells her childhood self that one day young kids will be watching her on TV, a good reason to behave better.

In 2012, Lozada appeared on a reality program on OWN: Oprah Winfrey Network called Iyanla: Fix My Life, hosted by Iyanla Vanzant, a life coach and relationship expert. The star shed tears as Vanzant focused on Lozada’s deepest fears. But Lozada’s bad behavior on BBW was also an issue, according to Vanzant, as she was rewarded for “being a thug among women.”

Lozada showed another side of herself on Livin’ Lozada, a reality show on OWN that followed her life in Los Angeles with her 24-year-old daughter, Shaniece Hairston, a model.

The family-oriented program lasted two seasons and filmed while Lozada was on hiatus from BBW. When Lozada returned to BBW, she was concerned that fans of the show might reject her. “I wondered if people were going to like this Evelyn,” she says. “I wasn’t that crazy Evelyn that I was seven years ago.”

The effect reality shows have on viewers, especially young girls and women, has been well documented. But these shows also have psychological repercussions for those in front of the camera.

“People have no idea how hard it is to do what we do,’” Lozada says. “A lot of us have children. Sometimes somebody will do it for one season and they’re done because you really have to have very thick skin to do this.”

Lozada regards BBW as a life lesson. She says, “Along the way, I’ve had some good people in my life that I’ve worked with, and then, obviously, I’ve had some other people in my life that took advantage of me. So it’s really just a learning process.”

In 2012, Lozada’s brief marriage to football player Chad “Ochocinco” Johnson ended after she accused him of head-butting her during an argument.

(He pleaded no contest and got one year of probation. He later served seven

days in jail after a judge ruled that he had disrespected her court by patting his lawyer on the butt during a hearing for a probation violation.)

Since the divorce, she launched the Evelyn Lozada Foundation.

ITS MISSION IS TO SHINE A SPOTLIGHT

on the uncomfortable topic of domestic abuse, its survivors and the overall empowerment of women and young girls. Lozada leverages her position and platform to support and bring visibility to the work of the hands-on, grassroots organizations that conduct the actual work.

“Turning away from an abusive relationship is not easy, but it’s necessary. I always say that it was easy for me to pack up, leave and move across the country because financially I was doing OK and had the support of my family,” Lozada says. “I can’t imagine not being able to leave. My experience has taught me that over time, matters of the heart can be healed, and, with a support system, self-confidence and self-worth can be restored.”

But Lozada wants to empower as many people as she can to leave such abusive relationships. “I’ve had men reach out to me who have been domestic violence survivors in their relationships,” she says.

Today, Lozada believes she has overcome another huge challenge she faced earlier in her career. “Years ago, when we were in our crazier days of doing BBW, a lot happened on the show,” she says. “I feel it took some time for people to really take me seriously, trust what I say and believe in me because I did do certain things on the show that weren’t so positive, and I didn’t handle certain situations the way I would handle them today.”

Lozada, who, at press time, was preparing to launch a jewelry and skin care line, says she’s happy that her efforts to improve herself and change her behavior have generated support from many of the show’s viewers.

“Every week, I get tweets from people who tell me that they love the new Evelyn, how I am with my kids and the type of mom I am,” she says. “Years ago, I would never have thought that people would look at me as a role model.” Q

REALITY TV: A GUIDE FOR PARENTS Communication can help your kids watch these shows with a more critical eye.

Ask your kids which reality shows are their favorites and which ones their friends view. See for yourself whether the programs are appropriate for your children’s ages. If necessary, enforce a minimum age requirement for viewing specific shows.

Watch reality programs with your kids. Start a conversation about whether these shows are true to life or whether they sensationalize events to reel in viewers and boost ratings. Offer comments about the events taking place in the shows and how real they may be in order to prompt your children to question what they’re seeing.

Find out which incidents your children believe are real. Once the discussion gets going, ask kids to compare how people in reality shows behave to how individuals in their lives act.

Ask your children whether anything they’ve seen on a reality show has ever bothered them. Try to find out whether youngsters think that how folks behave in these programs is acceptable or unacceptable and how they feel about the values portrayed in the shows. Find out whether they respect the show’s cast.

Learn how your children feel about various cast members.

Viewers admire or reject reality show stars for many different reasons. Which ones appeal to your kids and which ones don’t and why? How do their friends feel about the same individuals? Do they agree or disagree with the assessments of their peers?

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REFLECTIONS OF

YOU

THE STIGMA BLACK BALLERINAS EXPERIENCE MIRRORS BODY IMAGE ISSUES FACED BY OTHER WOMEN AND GIRLS OF COLOR.

By Kate Ferguson-Watson

WHITE, LIGHT, PALE, FRAGILE—THE QUINTESSENTIAL IMAGE OF THE ballerina is “the antithesis of what Black women are considered to be,” says Theresa Ruth Howard, a former dancer with Dance Theatre of Harlem and the founder and curator of Memoirs of Blacks in Ballet (MoBBallet.org). This perspective helps drive the stigma that professional ballet dancers of color—and African Americans in general—face.

Howard, who is also a ballet instructor, says she launched her website “to make the invisible visible again” and to recognize the rich history of African Americans in ballet. “It’s sort of like myth busting, the idea that Blacks don’t do ballet, or they weren’t doing ballet, or that they

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weren’t capable of doing ballet.”

At the heart of these myths is the body image of Black women overall— how we see ourselves and how other people see us and what they feel we can and can’t do—declares dancer Brenda Dixon Gottschild, author of The Black

being unattractive, which has rendered sisters unfit to be called beautiful. Cultural representations of Black women have labeled them masculine, as opposed to delicate or frail, and decidedly undesirable as a result. “The specific problem with the Black female body in

al view of a ballerina. “This is why I think a lot of artistic directors, a lot of critics and even audience members get thrown off by the Black female dancing body a lot of times—unless it mimics that whole aesthetic and it just happens to be brown,” Howard says. “And,

NO ONE EVER REALLY TALKS TO YOUNG GIRLS ABOUT PUBERTY, A SENSITIVE AND CRUCIAL PERIOD IN THEIR LIVES.

“WHEN I WAS LOOKING FOR A WAY TO

Dancing Body: A Geography From Coon to Cool. “African Americans have also been stereotyped as genetically best suited for certain types of dance that exhibit what is supposedly our innate sense of rhythm but innately ill equipped for other ‘white’ dance forms,” she says.

Indeed, Black women’s hair, skin and bodies have been stigmatized as 1 8 RE AL H E A LTH S U MMER 2018

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ballet is that oftentimes it doesn’t look helpless; that’s the problem with overt muscularity,” Howard says. “Because even if the skinniest, whitest, palest ballerina looks like she doesn’t have muscles, clearly she does; she’s strong as an ox, but it’s just not apparent.”

BUT THE APPARENT, OUTWARD AESTHE-

tic of strength clashes with the tradition-

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create a better and more healthy selfimage, part of that effort was that I don’t consume anything that does not support me,” Howard says. “I don’t buy fashion magazines—though I can look at them—because I am not in them and they do not support me, so I’m not going to spend my money there.”

What’s more, Howard says, she advises her students and fellow dancers to develop a personal standard of beauty that includes them and those who look like them. As women and consumers, we don’t question and push back on the aesthetics established by the beauty and fashion industry. “For instance, when the average size of an American woman is a 14 to a 16, why is it that we desire to achieve a size zero?” she says.

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unfortunately, there really is nothing you can do about that. Even if you starve yourself down to 97 pounds, if you possess a muscular build, that’s just your build.”

Dixon Gottschild’s book includes chapters dedicated to a discussion of the cultural perception of the particular attributes of Black people—feet, buttocks, skin and hair—most often singled out for special attention as confirmation that African Americans’ physiques are unsuitable for ballet. She understands that the mainstream culture’s focus on these physical characteristics affects the body image of those who inhabit the world of classical dance as well as regular folks.

“While we’re looking at the size zeros and we’re not that, we don’t feel comfortable, but yet women will support a designer or a magazine that holds up that aesthetic.”

But other industries help shape body image aesthetics for females also, and the effect of their representations on women is equally worrisome.

One of the biggest culprits is advertisers, says filmmaker Jean Kilbourne, an outspoken critic of the advertising industry. Her lectures on the effects of advertising on women’s self-esteem and body image spawned a critically acclaimed documentary series titled Killing Us Softly that shows how the industry targets females’ insecurities and fears about their looks to sell ads.

MANY BLACK WOMEN FEEL DEVALUED

and disrespected in mainstream culture—and sometimes in their own communities—because they may not meet standard ideals of beauty in both settings.

In a small study, the findings of which were published in the journal Mass Communications, 36 Black women ages 18 to 59 were asked how they felt about the characters Madea and Big Momma—portrayed by African-American actors Tyler Perry and Martin Lawrence, respectively.

Results showed that the women felt these representations mocked Black women and exacerbated stereotypes.

Authors of a different study called “Perceiving the Black Female Body: Race and Gender in Police Constructions of Body Weight,” published by the National Institutes of Health, elaborated on previous research findings.

“With regard to Black women specifically, depictions of fatness are not only common but are central to whom characters are constructed to be,” wrote the authors. “These constructions are pointedly rendered more masculine via the use of Black male actors in drag, as in movies such as Big Momma and the Madea series. In these films, masculinity, fatness and social pathology stew inextricably in Black female bodies.”

The scientists included a comment from the paper about Perry and Lawrence’s depictions that said these “male

mammies…usurped a familiar image of a grandmother or matriarch and turned it into an absurdity portrayed by men…these characters violate the dominant beauty ideal not only by being overweight and ugly but also by not being female at all.”

Things can get complicated when people start talking about ballet and diversity and aesthetics because these terms allow folks to “tuck a lot of biases into those little pockets, like why things don’t look right or why a Black ballerina may not be classical enough,” Howard stresses. “What do you mean by that? Are you talking about the actual line of her body, that her body creates a certain silhouette, or is it something that affects you on a deeper, cellular level about that particular body—be it brown, be it muscular, be it plump?”

Howard believes that race, gender and aesthetics are the more visible drivers of stigma in ballet. But other issues also create problems, such as young ballerinas not being encouraged to cultivate a healthy body image.

“Ballet never addresses female puberty,” she says. “And this is when the eating disorders, the disordered eating and all of that body image stuff begins.

Ballet has yet to comprehensively figure out a way to support young girls through that period.”

IN BALLET, AND IN THE COMMUNITY

at large, negative body image can chip away at people’s self-esteem and inflict severe damage on their mental health.

“This is such a huge and personal topic because everybody has issues, and it doesn’t matter what you look like,” Howard says. “But there are some basic things that we can start to do to balance ourselves.”

As a mentor to aspiring ballerinas, Howard is in a unique position to help mold young minds. “I ask my students, ‘Are you in the best possible shape that you can be in right now?’” she says.

“And if they’re doing all they can, then I tell them they have to accept, appreciate and respect their bodies.”

But it’s not just ballerinas—of any race—who should consider Howard’s words of wisdom. Her advice applies to all women and girls. Q

Feel Good WAYS TO CULTIVATE A MORE FAVORABLE VIEW OF YOURSELF MENTALLY AND PHYSICALLY According to mental health experts, once we accept our role in fostering an unhealthy mindset about our physical appearance and are honest about how we feel about ourselves, we can take the following steps to build and improve our self-esteem.

Understand the root reasons for how you feel about yourself.

Write down any negative opinions you have about your body and how these thoughts make you feel. Think hard about events or people in your life that may have triggered these beliefs.

Adjust your relationship to food. Individuals often regard food as an enemy out to ruin their appearance. But in reality, the body uses food as fuel for energy, so learn which foods you can use to create tasty and nutritious meals that will enhance your health, not detract from it.

Think about how you see your body. Did you absorb these opinions from your parents?

Are your beliefs about your appearance positive or negative?

Consider how your feelings might have impacted your life. Separate what you know to be true from what you may have internalized from others as a result of their personal issues.

Surround yourself with positivity. Avoid relationships with people who judge you or others based on looks. Squelch any thoughts of this kind that pop up. Pay attention to an individual’s behavior and what he or she says and notice how he or she treats others.

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To die for! Protein Pumpkin Cups feature either pea or brown rice protein powder.

MAKING MORE WITH

PROTEIN THIS ESSENTIAL NUTRIENT CAN POWER MORE THAN JUST SMOOTHIES.

By Jeanette L. Pinnace

THE BODY NEEDS PROTEIN IN ORDER TO grow and repair cells. Consequently, a deficiency of this macronutrient could stunt growth and weaken the immune system. In addition, protein is essential for maintaining and building tissues and muscle. But because the body doesn’t stockpile protein—unlike some other key nutritional compounds, such as carbohydrates and fats—people regularly require large amounts of it.

Protein is found in fish, poultry, beans and nuts. However, experts suggest steering clear of processed deli meats, such as hot dogs and sausages, because although they are high in protein, findings have linked them to cardiovascular disease, colorectal cancer and type 2 diabetes. Protein may also be sourced from soy, wheat germ and quinoa. But high quality protein powder—which can be used to whip up delicious dishes beyond shakes and smoothies—is another excellent source of this powerhouse nutrient. >>

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ways to use protein powder to create tasty, healthful dishes ranging from savory meals to tempting desserts, snacks and other treats. Along the way, she debunked some myths and addressed some concerns that might have deterred folks from using protein powder as an ingredient in their kitchens.

ONE SUCH MYTH IS THAT PROTEIN powder is only for men and that if women use it, they can become bulky.

TRANSFORM COOKIES, CAKE, PIZZA AND MORE INTO TASTY TREATS MADE WITH QUALITY HIGH-PROTEIN POWDERS.

Oaty Protein Pizza is made with pea protein.

Pile on your fave yummiest fixings.

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(As with weight lifting, consuming protein powder won’t cause women to build too much mass because their bodies don’t produce the same amount of testosterone as men.) And beware of protein powders claiming to be for women only. This is a marketing ploy, Sward cautions, because often these products “contain the same ingredients as the powders sold to men.”

Another worry is that protein powders are full of toxic and artificial ingredients. Sward advises consumers to pay attention to labels and recommends buying organic protein powders that contain only one or two ingredients.

Protein powders are “real food,” Sward explains. Most are a by-product of food manufacturing. For example, whey is produced during cheese making and is used in baked goods, milk and cereals. And hemp protein powder results from the production of hempseed oil, which is rich in omega-3, -6 and -9 fatty acids and fiber. What’s more, egg whites are also used to make protein powder.

But some protein powders contain ingredients you wouldn’t want to eat, Sward cautions. This means artificial flavors, preservatives and fillers. Just “go for the simplest protein out there” with “one, two or three ingredients that you know and understand,” she says.

Sward also addresses the concern that protein powders are denatured— meaning that they’re stripped of their nutritional value—when heated.

Many people believe this is why no one should cook with protein powders.

But Sward counters that the same amino acids in protein powder remain undamaged when they’re in foods that are cooked. “When you eat the protein, its molecules are broken down into individual amino acids and brought together in your cells, becoming a source of dietary protein,” she explains.

“Cooked or uncooked, your body absorbs protein the same way.”

PROTEIN POWDERS ON THE MARKET today include whey, casein, pea, rice, hemp, egg white, beef and soy. When used in cooking, many of them exhibit different properties.

For instance, whey protein powder, with its slightly milky taste, contains

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Protein powders can be incorporated in a variety of ways when cooking or baking, says Anna Sward, author of The Ultimate Protein Powder Cookbook: Think Outside the Shake. “Maybe you’re just bored with chicken or fish with a side of vegetables and rice and you want some excitement in your culinary life,” she writes. “Maybe you want to make pizza a staple of your diet.”

Sward wrote her cookbook to introduce food lovers to the almost endless

(BOOK) COVER DESIGN BY FACEOUT STUDIO, TIM GREEN

all nine essential amino acids that the body requires. Sward emphasizes that a moisturizing ingredient is needed when cooking with whey because this protein powder can make foods dry.

“If you don’t know what you’re doing, the chances of ending up with something really dry, cardboard-like or rubbery are pretty high,” she says.

To avoid this unappetizing result, just add moisturizing ingredients like cottage cheese, mashed bananas, Greek yogurt or whole eggs, Sward advises.

CASEIN, LIKE WHEY, IS A DAIRYbased protein that contains the essential amino acids but behaves differently in the body. Whereas whey is easily digested, casein takes longer to break down. During cooking, casein absorbs more liquids, so it’s easy to use to make thick, creamy dishes, such as protein puddings, protein bars, fluffs, flans and frostings. “It’s also great to bake with,” Sward says, “maybe even more so than whey.”

Sward is also a fan of egg white protein powders. But individuals should know the source of the eggs in their protein powder, Sward warns. For example, eggs from chickens housed at factory farms can contain traces of antibiotics, hormones or potentially deadly pathogens, such as salmonella.

Beef protein contains essential amino acids and can be used to make everything egg protein powder is used to create—even cookies. But it “tends to be one of the most expensive protein powders out there.” Plus, some may fi nd the idea of using beef protein powder a bit weird, Sward says. But the proof of how well it works in food is in how effectively it can be used to produce all the aforementioned tasty goodies.

For vegetarians, powders derived from plants, such as pea, rice, hemp and soy, can boost the protein content of foods. Although pea protein doesn’t contain all the essential amino acids, it’s easy enough to add foods that contain the missing elements to complete the protein package.

Although rice protein powder, which is derived from brown rice, is not always considered the best for cooking, it’s excellent to bake with,

Sward says. Its tendency to dry out dishes can be countered by adding moisturizing ingredients, such as the ones previously mentioned. Go easy, though, because just a little is enough for most recipes.

Hemp protein powder contains 21 amino acids and is considered a complete vegetarian protein. In addition, this supplement contains several essential fatty acids and is high in fiber.

Use it in cooking but add a lot of liquid to prevent dryness. Sward favors hemp for its chocolaty taste and uses it to make protein truffles, cakes, chocolates and brownies.

Sward’s least favorite protein powder to cook with is soy because many soy protein products are sourced from genetically engineered soybeans and contain phytoestrogens that can mimic estrogen and interfere with the body’s endocrine and thyroid gland function.

SWARD SUGGESTS THAT FOLKS pick protein powders based on the ingredients they’re made from and their taste, mixability and consistency.

Bypass or limit your use of the ones with artificial sweeteners, she says, and go easy on those with sugar alcohols, such as xylitol and erythritol, as they may trigger gastrointestinal problems.

The first section of Sward’s cookbook is essentially a guide to everything people need to know about how to cook with protein supplements. Her goal, she says, was to produce delicious and highly nutritious food and avoid empty calories. But she also wants people to have lots of fun trying out the recipes.

And by all means, experiment and create your own personal food favorites, she says, because when it comes to protein powder, there are limitless ways to “think outside the shake.” ■

Amino Acids Dos and Don’ts ADVICE FROM ANNA SWARD FOR COOKING WITH PROTEIN POWDER DON’T mix multiple protein powders in one recipe, as some have totally different textures, tastes and consistencies.

DO make sure you know which powders can substitute for another.

DON’T create a batter of primarily protein powder, especially when making pancakes, muffins or cakes.

DO include a moisturizing ingredient that will “weigh down” your protein powder and moisten your food to prevent a rubbery taste.

DON’T use too much coconut flour because whatever you’re making will dry out, shrink and taste horrible.

DON’T overbake a protein cheesecake—this will kill its creaminess.

The finished texture should be just a “bit wobbly but not wet in the center,” Sward says. And don’t add eggs or egg whites to this cheesecake.

DO have fun creating dishes made from protein powders.

This means not being rigid or scared about experimenting with your powders, ingredients and flavors.

“Throw your hat into the air,” Sward suggests. “Turn up your music. Dance while, for example, waiting for your pancakes to cook or your cake to be ready. Sing or whistle while you bake.

Sample your batters. Listen to your taste buds. Draw outside the lines, and think outside of making boring ol’ shakes!”

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THE ROOT OF THE MATTER MYTHS VS. FACTS ABOUT HAIR GROWTH

Gerrie E. Summers

GENETICS AND RACE HAVE OFTEN been blamed for the supposed inability of African Americans to grow long hair.

Of course, this theory is a myth. While genes do play a huge role in determining the shade, shape and texture of tresses, all human hair grows in, essentially, the same way. The length of an individual’s mane is determined by the duration of that person’s anagen phase. Additionally, although this period of the hair growth cycle is regulated by genetics, many people may be surprised to learn just how long tresses can grow. >>

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MYTH: Wearing hats and wigs too often doesn’t allow hair to breathe.

FACT: Hair doesn’t need to breathe. Once a strand pops through the scalp, the hair is dead. Both hair and skin receive oxygen via the blood, but tension, such as that from a too-tight hat or wig, can hinder hair growth and damage follicles.

The hair shaft includes two to three layers. On the outside is the cuticle, a protective layer composed of overlapping cells that resemble scales or shingles. These safeguard the inner layers of the hair shaft, known as the cortex and medulla. The cortex determines the strength, moisture content, elasticity, shape, texture and color (from pigment cells called melanin) of hair.

The medulla is mostly made of protein, but this layer is usually found only in thick or coarse hair.

MYTH: White folks’ hair grows longer and faster than Black people’s hair.

FACT: Typically, most everyone’s hair grows at the rate of one half inch per month. This pace may increase or decrease slightly from month to month. The hair of some Black individuals grows at a slower rate than the tresses of Caucasians and Asians but not by much.

The average growth phase for scalp hair is from two to six years. But some individuals experience growth over shorter or longer periods.

Over the course of a few weeks, hair enters into a transitional period called the catagen phase. During this time, growth slows down and the hair follicle shrinks.

When hair stops forming, tresses are in the telogen (or resting) phase and reach their terminal length, which is the longest length any strand on a person’s head can grow. Some people think their hair’s terminal length is shorter than it actually is because hair can break off due to damage related to styling techniques, nutritional deficiencies, illness or other issues.

When the telogen phase ends, new growth begins, and old strands are shed. But the scalp never becomes completely bald because each strand of hair undergoes these stages at different times.

MYTH: Cutting the hair makes tresses grow faster.

FACT: Snipping strands doesn’t speed their growth; doing so eliminates split ends so that hair appears healthier.

Here’s another truth: Learn how to care for your hair and maintain a healthy lifestyle; your tresses are sure to grow longer in time. ■ 2 6 RE AL H E A LTH SU MMER 2018

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HOW TO STIMULATE HAIR GROWTH Commonsense tips for longer, stronger tresses ■

Use gentle products suited for your hair type and texture.

■

Protect your hair from breakage with tools such as wide-tooth combs, and opt for wearing silk scarves to bed and sleeping on silk pillowcases. Cotton and nylon fibers can pull on tresses and dry out strands.

■

Reduce over-manipulation of the hair with protective hairdos and gentle styling techniques, such as finger detangling.

■

Avoid hairstyles that stress the hair follicles, such as tight braids or weaves.

■

Don’t apply too much heat to hair.

Thermal styling appliances can cause the layers of the cuticle to open and weaken the hair shaft. Use these electrical devices correctly and with products that protect the hair from high temperatures.

■

Keep your scalp clean. Be sure to moisturize both your hair and scalp.

■

Give extra care and attention to hair that’s exposed to chemical processes, such as relaxing and hair dyeing. The products used alter the strands of the hair by opening the cuticles, thereby causing damage and making your mane susceptible to breakage.

■

Protect hair from heat, cold, wind, sun and rain with the proper headgear and limit the time spent in harsh weather.

■

Lead a healthy lifestyle by eating nutritious foods and exercising to boost your immune system. This can help you avoid illness and keep hair in tip-top shape.

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Basically, a strand of hair consists of two parts: the follicle and the shaft. The hair follicle lies beneath the skin’s surface. At the base is a cup-shaped sheath of cells and connective tissue that makes up the hair bulb. This structure contains sebaceous glands that produce an oily substance called sebum and receives nutrients from the blood via the dermal papilla, a cone-shaped formation that sits inside this area.

While in the follicle, hair is connected to blood vessels and nerves and is growing. But once hair makes its way out of the follicle and through the scalp, it hardens into a protein called keratin, which becomes the shaft, or a strand of hair.

Sound Oasis World’s Smallest White Noisee Machine ($29.99) This palm-sized th are and d ffeatures t 10 ttones, a noise machine lulls users to sleep wherever they built-in rechargeable battery and a clip for attaching to pockets or clothing. The Bluetooth Sleep Sound Therapy System ($59.99) plays sleep sounds or streams music from Bluetooth-enabled devices or free apps, automatically switches off and allows for hands-free use of your telephone. Pulsating lights in the Illumy Smart Sleep Mask ($99.99) prompt slumber via a gradually dimming sunset; a brightening blue-sky sunrise awakens you in the morning. soundoasis.com

Stuff We Love Sprig Active Wear (Banjees wrist wallet, $19.95; Sprig armband, $24; JakRak coat carrier, $24.99) Secure your essentials during physical activities with these functional fitness accessories. sprigs.com

A ROUNDUP OF THE LATEST MUST-HAVE FINDS FOR HAIR, SKIN, HEALTH, BEAUTY AND MORE. THESE PRODUCTS ARE WORTH EVERY CENT.

Hydaway Collapsible Bottle (12 oz., $18; 21 oz., $22) Made of food-grade silicone and BPA-free plastic, this portable, dishwasher-safe, water-tight bottle compresses to just over one-inch thick. Features a flip-up straw and built-in handle; a travel case ($10) is sold separately. hydawaybottle.com

Éminence Mangosteen Collection (Mangosteen Daily Resurfacing Cleanser, 4.2 fl. oz., $38; Mangosteen Daily Resurfacing Concentrate, 1.2 oz., $58) Apply this milky gel cleanser onto the face and follow with the lightweight concentrate; both revitalize, refine and remove buildup so skin retains its precious moisture. eminenceorganics.com

Waterpik Whitening Water Flosser (various models, $79.99 to $99.99) and Sidekick Travel Unit ($129.99) These devices combine water pressure and pulsation to remove harmful bacteria and debris from areas deep between teeth and below the gum line, unlike traditional tooth brushing and flossing. waterpik.com realhealthmag.com

I

SU M M ER 2018 RE A L H E A LTH 2 7

THOUGHTS

Experts Say Stop worrying, and find simple ways to cope with uncertainty so you can find happiness.

Accept that nothing is ever promised and life is unsure.

When people understand that their lives can be affected by change at any time, it’s easier to handle anxiety caused by a fear of the unknown.

When in doubt, choose to think and stay positive.

AFTER NATIONAL TRAGEDIES SUCH AS THE MASS SHOOTINGS IN LAS VEGAS and Parkland, Florida, people walk around in a world that for the majority of us is most likely materially the same but that’s also forever psychologically altered. How can individuals feel safe, live well and thrive under such unforeseeable circumstances?

One answer, according to Daniel B. Peters, PhD, a psychologist and author of the book Make Your Worrier a Warrior: A Guide to Conquering Your Child’s Fears, may be to accept that our existence is precious, finite and uncertain.

As a result, there are many things we can’t control or that don’t make sense.

Nevertheless, individuals can choose where they go, what they do and whether to live in constant terror or be unafraid of life.

When we’re faced with not knowing what will happen in the next few seconds, minutes or hours, it’s key to stay strong and commit to living with purpose as a force for good. “Most of all I know we cannot give in to the fear and hate,” Peters advises on his blog, Dr. Dan’s Blog. “There are many more of us, those who will always choose love, compassion and an appreciation for all life.”

—Kate Ferguson-Watson

Crossroads

Almost 40 years ago, I was a 28-year-old executive assistant at an international maritime firm. My job was secure, and I made good money, but I felt stagnant and unfulfilled. I thought there was so much more I could do with my life.

That’s when I decided to apply to medical school to become a doctor. The move surprised my family, friends and coworkers. Most of them couldn’t fathom why I would leave a job I’d held for almost eight years and give up both the

One woman’s decision to follow the path not taken

2 8 RE AL H E A LTH SU MMER 2018

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realhealthmag.com

Exercise your mind and body.

Engaging in physical activities, such as walking, jogging, swimming and working out at a gym, is a great way to release the stress and tension caused by living with uncertainty.

Practice meditation.

Use this technique to dispel negative thoughts and minimize emotional reactions that trigger anxieties about situations over which you have no power or control.

—KFW

financial security and benefits it afforded me.

As fear and doubt set in, I hesitated to send in my application. Then my mother offered me this bit of advice: “Think about your decision as a fork in the road,” she said. “Do you want to spend the rest of your life wondering what if, or do you want to make your dream come true?”

After I graduated from med school, I mailed her my diploma.

—As told to Kate Ferguson-Watson

BOTH IMAGES: ISTOCK (MODEL USED FOR ILLUSTRATIVE PURPOSES ONLY)

Our Unpredictable Lives

Educate yourself and move in the direction you want to go.

This means taking advantage of opportunities to learn and grow whenever possible because you have control over these actions.

READER SURVEY

SPEAK YOUR MIND! (And Win Free Stuff)

Dissatisfaction with one’s body image is a common problem in the United States, and it can trigger a host of mental health problems, including depression, anxiety, anger and self-hate. It can also interfere with the development of healthy relationships with others. Please take the survey below and let us know how you feel about your body.

De-stress and get back in balance.

As a thank-you, one winner selected at random from among the completed surveys will receive a yoga DVD (suggested retail price $11.98). Visit realhealthmag.com/surveys/rules for the official contest rules.

1. Are you satisfied with your current weight?

11. What is your gender?

❑ Yes

❑ Female

❑ Male

❑ No

❑ Transgender

❑ Other

2. Do you compare the way you look to the way others look?

12. What is your household income?

❑ Yes

❑ $15,000–$34,999

❑ No

❑ $35,000–$49,999

❑ Under $15,000

❑ $50,000–$74,999

3. Do you become frustrated/depressed if you’re unable to find clothes that fit?

❑ $75,000–$99,999 ❑ $100,000 and over

❑ Yes ❑ No

13. What is your current level of education? ❑ Some high school

4. Do you feel pressure to look a certain way?

❑ High school graduate

❑ Yes

❑ Some college

❑ No

❑ Bachelor’s degree or higher

5. Do you feel insecure about your appearance?

14. What is your ethnicity?

❑ Yes

❑ American Indian or Alaska Native

❑ No

❑ Arab or Middle Eastern ❑ Asian

6. Have concerns about how you look ever stopped you from attending social events?

❑ Black or African American

❑ Yes

❑ Native Hawaiian or other Pacific Islander

❑ No

❑ White

7. Do you think other people find you attractive?

15. Where do you get Real Health?

❑ Yes

❑ I’m a subscriber.

❑ No

❑ My doctor’s office

❑ Hispanic or Latino ❑ Other (please specify): ________________________

❑ My church

8. Do you believe there’s such a thing as the perfect body?

❑ A community or college organization

❑ Yes

❑ Other: _______________________

❑ It was mailed to me.

❑ No

9. Do you find yourself frequently judging other people by their appearance? ❑ Yes ❑ No

10. What year were you born?__ __ __ __

16. Name:___________________________________________ 17. Organization (if you represent one):______________________ 18. Street address:_____________________________________________ 19. City & state:________________________________________________ 20. ZIP code:____________________________________________________ 21. Email:_______________________________________________________ 22. Phone:______________________________________________________

Summer 2018

TAKE THE LEAD

Take an active role in your health.

Ask your doctor if an HIV medicine made by Gilead is right for you.

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