Ultra-Processed Foods and Cancer Risk Linked

A new study, as reported by Consumer Reports, draws a correlation between the consumption of ultra-processed foods and cancer risk. This is the first study to connect ultra-processed foods to cancer, although these foods have already been connected to obesity, high blood pressure, and high cholesterol.

“In the new study published Wednesday in the medical journal The BMJ [British Medical Journal], participants were followed for eight years. They kept 24-hour food diaries, indicating which types of food they ate. Researchers then measured what proportion of each individual’s diet was ultra-processed.

The researchers’ analysis showed that for every 10 percent of a respondent’s diet that was made up of ultra-processed foods, there was a 12 percent increase in overall cancer risk (and an 11 percent increase in breast cancer risk).”

So what are processed foods? CNN reports, “ultra-processed foods occupy a growing part of the world’s diet. A 2016 study found that 60% of the calories in the average American diet come from this kind of food. A 2017 study found that they make up 50% of the Canadian diet, and they make up more than 50% of the UK diet. And more of the developing world is starting to eat this way.

According to The Guardian, “Ultra-processed food is a definition created by a group of scientists led by Prof Carlos Monteiro in Brazil, a country which also has national dietary guidelines urging they be eaten as little as possible. The classification system, called Nova, puts foods into four groups – raw or minimally processed foods including seeds, fruit, eggs and milk; processed culinary ingredients such as oils and butter; processed foods including bottled vegetables and canned fish and cheeses; and ultra-processed, which are ‘formulations made mostly or entirely from substances derived from foods and additives’.”

BBC produces a general list of foods that count as ultra-processed:

What counts as ultra-processed

  • Mass-produced packaged breads and buns
  • Sweet or savoury packaged snacks including crisps
  • Chocolate bars and sweets
  • Sodas and sweetened drinks
  • Meatballs, poultry and fish nuggets
  • Instant noodles and soups
  • Frozen or shelf-life ready meals
  • Foods made mostly or entirely from sugar, oils and fats

In general, ultra-processed foods include anything canned, sealed, or frozen, but especially if the sugar content accounts for about 20% or more of the calorie count.

Although the news appears diresome, researchers warn not to worry. A well balanced diet should be sought, in any case, which will include consuming whole grains, vegetables, and fruits. Most perishable food items will not be ultra-processed, although in the case of breads it is more difficult to judge.

To show the ramifications more specifically, the BBC reports:

  • On average, 18% of people’s diet was ultra-processed
  • On average, there were 79 cancers per 10,000 people each year
  • Upping the proportion of processed food by 10% would lead to nine extra cancers per 10,000 people per year

So although this may be a call to be more conscious of your diet, there is still much more research to be done to determine the exact mechanisms that propel this increase in cancer risk.

Good Gifts for New Neighbors

The trope of new neighbors typically brings to mind movie scenes involving casserole dishes. In our day and age expectations of neighborly courtesy have certainly changed. Traditional gifts like food dishes become less and less appealing when you think about the possible allergies any dish, even by accidental ingredient inclusion, might agitate. We are required to be mindful of food allergies. There are alternative gifts that are perhaps even better than the food dish.

Gift Cards & Local Places

One of the best ways to connect with new neighbors is by introducing them to places around town. Just pick up a gift card next time you dine at your favorite restaurant and acquaint the new neighbors to one of the best spots in town. Likewise, you can pick up a gift card for a Netflix subscription, HBO, and other streaming services! In this day and age, who wouldn’t appreciate a free month of streaming?

Favorite Gifts

Have a favorite recipe that you’d like to share but don’t want to agitate allergies? Give a gift basket that includes all the ingredients, a nicely printed recipe, and maybe a spatula. This can work with favorite foods or even favorite movies, television series, or books.

Utility Gifts

This can be a rather unusual and quirky option, but sometimes the best gift is a set of basic tools. Who couldn’t use a basic hammer or screwdriver set? Anyway, if your new neighbor already owns these, they can regift them!

It’s time to get creative. Use this article as a launching pad to think of new ways to welcome new neighbors and let us know what you did in the comments below!

Prevent Bugs and Pests in Your Apartment

Prevent Bugs and Pests in Your Apartment

Yes, it is a harrowing thought that one day when you get home from work it is possible that the beloved family dog will have eaten half of the living room carpet the leasing office just installed. But there is nothing worse than cooking dinner and, upon reaching for the cup of flour you poured a few minutes ago, your hand grazes the hard skeleton of an energetic cockroach. Pests in the apartment are the worst. The good news is you can prevent these uninvited guests by maintaining a few best practices for apartment cleaning.

The place with all the food is the best place to begin: the kitchen. Food crumbs from dinner are not the only culprit here, week-old pet food outlining the exterior of pet food bowls is an attractant to cockroaches particularly. Either be sure to clean up any grounded food whenever you feed your pets, or give more restricted portions to limit the amount of misplaced pet food. Another thing to watch out for is standing water, either in the sink, on the counter tops underneath dish racks, or on the floor. Standing water anywhere in your kitchen attracts bugs and pests in your apartment. Wipe counters dry after you clean dishes, and do not leave standing water in pots or pans for longer than a few hours.

Likewise, if you have a carpet, vacuum at least twice a week, and more if you have pets, to reduce dandruff, dead skin, and stray hair on the floor. These things will inevitably be there, so removing them as often as possible will remove food sources and breeding grounds for pests.

These few tips will prevent a large majority of pests from making your apartment their new home. Just be consistent with your cleaning, remove food and water from surfaces, sweep hardwood floors and vacuum often, and you won’t have to worry about the vast majority of pests and bugs entering your apartment.

Tips for Moving with Pets

Tips for Moving with PetsWith all the boxes, fragiles, and furniture you’ll pack into the moving truck, it’s easy to lump your pet’s belongings with everything else. But your pet’s belongings are key to comforting your pet during this time of change. As you think about moving, don’t forget your pet. Below are two important pieces to making the move with your pet as smooth as possible.

The Vet

Before you move, you’ll want to make sure you have your pet’s vaccination records, especially if you’re moving to an apartment. If you schedule a check-up with your pet you can get any records your missing and, more importantly, you can check the state of your pet’s health to ensure it can handle the stress of moving, especially if the move covers a long distance. Some vets will even provide a sedative. If you haven’t yet, be sure to schedule a vet checkup before your move, so that you will have all the relevant information on your pet, including its current state of health, and any extra tools that might make the move easier.

Your Pet’s Belongings

Moving day can be as stressful for your pet as it is for you. In the rush to move everything, you might be tempted to just throw all your pet’s toys and beds into a box and move them out with everything else. This will only exacerbate your pet’s anxiety. Your pet’s belongings have its scent, and this scent is an important signal to your pet that they are in a familiar place. When things get stressful, your pet will look for familiar things and places to comfort it. Taking your pet’s belongings away at the beginning of the move will make a bad situation worse, as it will leave your pet without the comfort of familiarity. Confine most of your pet’s things to a room and leave your pet with them while you move everything. This will help ease the transition to the new place.

While comforting your pet in a time of change, your pet’s belongings will also play an important role in introducing it to its new home. Introduce your pet to its new home by furnishing a room with its belongings, which already contains it scent, so that the new environment will already contain elements of familiarity. This will reduce the shock of transition and create a welcoming environment in a new space.

The Best Time To Rent A New Apartment

The Best Time To Rent A New ApartmentPeople move for many reasons: their apartment wasn’t what they expected, annual rate increases, or newfound desires to change scenery. Yet there are some who anticipate the move, and rent a new apartment at the optimal time. Notwithstanding the specials that come and go at every apartment community in any given season, there are actually two such times each year when it is best to look for new apartments.

According to Rent.com, the best time to look for a new apartment, if you want the most options, is from May to September. This is the time span in which most people move. Thus, more availabilities at more apartment communities. But if you’re looking to save money, the best time to rent a new apartment is from October to April. This is the time when most people are not moving, and, as a result. some apartment complexes may have more vacancies than they anticipated, and therefore rates will likely be lower to account for the deadened demand.

The best time to rent a new apartment depends in large part on the kind of apartment you want. If you’re looking for the most options, the mid-year is the best time to rent. But for those who want to save money, they’ll be wise to look in the offseason.

Three Places to Hide Your Spare Keys

Improvements in technology haven’t really solved the old, eternal dilemma: where to put the spare key. Hiding it is imperative, but keeping it accessible, and in a memorable spot, is difficult. We recommend 3 easy, accessible places to hide your key in plain sight.

Car floor mat

As long as you don’t lose your car keys, your car floor mat is a great place to keep your spare key. It’s so great because, presumably, your car will be wherever you are.

Wind Chime

It may be unorthodox to hide your spare key in plain sight, but it’s perhaps a most effective method, given certain constraints. Attaching your key to a wind chime gives you accessibility and also an alarm. If anyone is attempting to take your key, you’ll hear it. On the other hand, every time your wind chime rings you might be tempted to peek outside. It’s a worthy sport for consideration, though.

Pet or Pet House

This may not just be unorthodox, but downright heresy. So long as you have the spare key on a keychain loop, you can attach it to almost anything. Consider placing the key either on the collar of a pet or in an outside pet house. That way, the spare key has a guard, and it’ll come to you when called.

Wherever you hide your spare keys, just make sure you don’t forget where they are, and keep them in accessible locations. That way, next time you get locked out, getting back into your apartment or home won’t be a nightmare.

Apartment Living with Energetic Cats

Cats have taken over in some apartment communities. This is no accident. As independent, and somewhat aloof creatures, cats basically take care of themselves, given enough food and water. People who like to travel find this autonomy of cats convenient. Left alone too much, however, cats tend to become rambunctious.

Many have found even cats can be destructive to property. This kind of destruction seems inversely related to physical activity. When the yarn ball unfurls, or the toy mouse doesn’t zig-zag on the floor, your cat is going to need some attention. Whether you play with your cat or not, it needs to burn energy somehow.

This may translate into plucked couches or torn curtains. Take some time out of your day, maybe five or ten minutes, to keep your cat entertained, and let it burn some energy to indulge its instinctual drives. To reduce destructive behavior get a scratch post for them to use. Sometimes it is best to have a scratch post for each room. Anti-scratch tape, generally furniture friendly, also does the trick. Cats abhor the adhesive texture. And, if nothing else, during commercial breaks use a laser to imitate the prey-predator hunt.

Cats are independent, but they’ve also adapted to rely on play for exerting energy and satiating intense instinctual drives. Give your cat a little bit of time each day, and you’ll find its levels of destructive behavior will decrease dramatically.

Are You Ready to Sign the Lease?

Are You Ready to Sign the Lease?As you’ve counted down the days until your lease expires, the time lost to looking at new apartments on Apartments.com or Trulia has made your friends very worried. Why don’t you put that phone down and binge watch Netflix with them? It used to be your favorite thing to do. It’s like nobody knows you anymore. The season is only ten hours long!

So you schedule a tour, and you plan to put all the planning behind you.

It’s not easy, as a matter of adventure and commotion, to keep a level head when touring a new apartment community. The future always looks brighter when it offers new opportunities and remains somewhat unpredictable, especially when the present and past have been less than ideal. Expectations of what can be easily cloud good judgment. But it’s important to not dismiss the mundane things, the things that are forgotten in the fantasies of new life. Nothing is perfect. A level approach to the novelty of a new apartment is the best approach. Put yourself in the best position by considering the following elements before you sign the lease.

Pet Policy

Of course if you have a pet you’ll ask the property manager about the pet policy: whether pets are allowed. More specifically, ask about breed restrictions, or whether the pet has to be house-trained, below a certain weight, or declawed. Learning the specifics of the policy can save you from fines or, worse, eviction.

Parking

Ask whether residents or units are allocated a specific number of parking spots, and whether there is visitor parking that is separate from resident parking. If there is no separation, you might want to ask residents, via social media, what parking typically looks like after a day of work or on the weekend. Is it difficult to get a space? Ask also about the towing policy and how strictly it’s enforced. A strictly enforced towing policy can be a very good thing for residents, especially if they follow the rules. Towing policies are intended to benefit residents and are enforced to ensure residents have parking places.

Typical Utilities Cost

You can call up the utilities company you will be using and ask how much utilities typically cost for the unit you expect to lease. This will give you a good idea of how much you’ll spend each month, besides rent, to cover electricity, water, and the like.

Extra Expenses

Some properties have extra expenses that aren’t discussed with the price of rent. These may include water line hook-up, metering, and trash pickup. These expenses can sometimes be at least $25. Make sure you’re aware of any extra expenses you’ll encounter while living at the property so you don’t overextend your budget.

Noise Level

In the rush to get a new, larger, and nicer apartment, you may forget to consider what a typical day will bring. Look around the community: are the roads busy, what kind of neighborhoods surround it, how much traffic goes through the parking lot? This will be a good time to utilize social media again. Ask past or current residents. Are the walls paper-thin? Is there an airport next door?

It’s a great feeling to know you’re moving to a better apartment. But it’s terrible to realize after a month, that you didn’t think about the day-to-day expenses and hassles. Put yourself in the best position, and don’t let the possibilities of the future make you blind to the realities of the present.

Why Renting is the Better Choice for Millennials

Why Renting is the Better Choice for MillennialsYou’ve probably heard: student debt is over $1.3 trillion. And, according to a report by CNBC, it’s “growing faster than the average salaries for recent graduates.”

For a borrower aged 20-30, the average monthly student loan payment is $351. That’s quite a bit, especially when the median income for millennials remains relatively low. As reported by BusinessInsider.com, “In 2013, the median annual earnings for millennial women working full-time, year-round were $30,000,” states the report, “compared with $35,000 for their male counterparts.” A $351 payment can seem steep, since it accounts for about 12% of income for males and 14% of income for women.

Coupled with other expenses, from car loans to credit card debt, from housing costs to food, student loans are a heavy burden for many millennials trying to scrape by.

So, if you’re a millennial with a lot of debt, listen up. The following are things to consider before you buy a house. Like many others, you might find renting the better path.

Stability

Houses are sought for their stability. Even as markets change, a locked-in mortgage rate won’t. But the stability of a mortgage requires stability in life. Before you house-hunt, begin at step one. Think seriously about how stable your job is, your relationships, and career path. Are you expecting a promotion, or a change of scenery? Do you see yourself in the same job or relationship in five years? If not, a house probably isn’t your best bet.

Especially if you don’t plan to stay in a house long term, you should consider the payoff of picking up and relocating that an apartment provides. The assumption of many homeowners is they’ll be able to sell whenever they want. That, tops, it’ll take maybe a few months to close a deal. But as many learned during the housing crisis of ’08, when interest rates skyrocket, the equity of your house diminishes. The stability of a mortgage is a double-edged sword. There’s nothing to protect your home from future devaluation by the market. This isn’t a decision you should rush into.

Cost

Unexpected losses aren’t just restricted to market change. Other costs to home owning can also set you back significantly. The best thing to do is create a hypothetical budget. As HousingWire.com suggests, “Aim to keep total rent or mortgage payments plus utilities to less than 25% to 30% of your gross monthly income.”

To place the costs of owning in further perspective, imagine that, after you budget, you have $500 every pay period left over. One day you notice your refrigerator isn’t working. You have to buy a new one. You get the new refrigerator and it turns out that the issue is with the electrical wiring going to the refrigerator. You have to pay an electrician to come out, and it turns out your entire kitchen was poorly wired and needs updated. If you don’t have deep savings or a friend who happens to be an electrician, your bills can become, very quickly, too large for a budget with little room for error.

Conclusion

When it comes to renting, however, apartment complexes take care of all major maintenance issues, and many minor issues as well. And, though rent prices might be higher than mortgage prices in some areas, apartment complexes provide amenities that you’d usually have to pay for if you own a house: pools, weight rooms, clubhouses, etc.

If you’ve acquired large amounts of student or credit card debt, it might be a wiser choice to rent an apartment for a few years while you climb out of debt, and stash away some money in savings in the meantime. That way, if you get a house, you’ll be ready for unexpected issues and they won’t break your budget.

Begin Exercising at Your Apartment

Begin Exercising at Your ApartmentThe best deals are those that involve getting the same product or service for a lower price. This is why exercising at home is best. No more gym rats. No more sweat-infused-axe-spray nausea. No more machine hogs.

Think about how much less effort you’ll have to put into preparation for the gym. Let’s talk about getting your apartment ready for exercising.

Goals

Obviously, if your goals aren’t similar to the outcomes desired by body builders, then you won’t need as much equipment as a typical gym. You just want to do cardio? Maybe, then, all you’ll need is a space for a yoga mat. Want to get really buff? The nice thing is, your apartment most likely has a fitness center that already includes some equipment. You’ll only have to make space for what the fitness center doesn’t have.

And don’t just brush off using the fitness center all at once. Research has shown it’s actually easier to form habits, like going to the gym, if you begin with small goals first. Maybe your first time lifting weights shouldn’t be at LA Fitness. Not only might you get discouraged, but missing a few days can turn into a few weeks and then you’ll be back at square one again.

If you want to build muscle, just begin with the basics: a quick ten-minute warm-up, followed by a period of strength training (pushups, pullups, squats), followed by a ten-minute cool down period. As simple as it is, beginning with this kind of routine will prepare your tendons and joints for heavier loads. And it has the added bonus of pushing you to form new habits.

Organization

The only other thing you’ll have to think about is how to store what you need. If you’re just getting a jump rope, you won’t have much of a problem. But if you need a bench press, for instance, you might have to get a little creative if you’re living in an apartment. Pick a space to use your equipment in. But this space doesn’t necessarily have to be used to store your equipment.

Another thing you can do is think about ways in which the storage space for your equipment can be used for other things. For instance, maybe your bench press can hold your plants. Maybe your bars can double as a coat hanger. There’s really no limit on what kind of uses you can put these things to.

Conclusion

If you want to begin exercising, just start at your apartment. Maybe use the fitness center, if your apartment has one. But if not, no big deal. Form the habit of exercising before you make lofty goals for yourself. That way, when the time comes to lift big weights, not only will your tendons be ready, but your mind will be ready too.